[quote]jskrabac wrote:
Off the top of my head this could work:
push: 5/3/1 bench & chest (heavy), delts (pump), tris (pump)
pull: back, bis (pump)
legs: 5/3/1 squat & legs (heavy)
push: 5/3/1 military & delts (heavy), chest (pump), tris (pump)
pull: 5/3/1 deadlift, back, bis (heavy)
legs: hams, quads (pump)
Off[/quote]
this is pretty much what I do, except deadlift is more of a leg day and then I have a light back/bis day after
Thanks to everyone, guys !
I’ll go for push/pull/legs
5/3/1 bench, 5/3/1 press, + pecs/delts assistance
5/3/1 squat, + quads assistance
5/3/1 DL, + ham and back assistance
Mat’
[quote]
I would change it to this:
Monday - Bench 5/3/1, chest heavy, delts/tris pump
Tuesday - Deadlift 5/3/1, back heavy, bis pump
Wednesday - legs pump
Thursday - Military 5/3/1, delts heavy, chest/tris pump
Friday - back/bis pump
Saturday - Squat 5/3/1, legs heavy
Sunday - off
That way you aren’t doing your heavy 5/3/1 stuff 3 days in a row. If squatting and deadlifting heavy every week is a problem you could alternate weeks of 5/3/1 squatting and 5/3/1 deadlifting using jskrabac’s template above. Then on the weeks when you’re NOT doing 5/3/1 for those lifts, you’d do BBB instead.[/quote]
For the pump work what kind of reps & sets would you be looking to do and also would you add any volume progression over time?
Steel nation, got anymore input?
[quote]Chrispy61 wrote:
Depends on the muscle group or movement, but with pump work I’d be looking to do straight sets with no sets under 12 reps, and sometimes going into the really high range like 40-50 reps (especially for delts and legs).
In terms of volume, I think you have to start on the lower end and see what you can handle. Approach the pump work like an extra weekly session and just do 2 movements for 3 sets of 12-15 each; 60s between sets. No intensity techniques. Just enough to get a pump. Then go from there based off of how you feel going forward.
You always want to add some progression though. Like adding 20-30% volume over 4-6 weeks or so, then stay at that top level for a few weeks, then back it down for 2-3 weeks to recover. Rinse and repeat.
Cheers brother, this kind of training style if right up my ally, get to train heavy but still have that pump session that we all love!
Hello guys, I’m on Jim’s 5/3/1 program for 5 months now.
This winter, I learned the basics, especialy how to squat and deadlift properly. I took my time, bought Rippetoe’s book, learned proper technique and how to train without injury, added slowly weight weeks after weeks.
Hi Mat, I came across this post and I think I am at a similar point that you were in June 2013.
So what happened after this–did you achieve greater hypertrophy in the years since? What would be your advice to your 2013 self?