[quote]creatinejunkie wrote:
What weight to use on assistance movements? (no percentages??)
Can I run the 3 months BBB challenge repeatedly forever?
[/quote]
Assistance work - no %. Use your head. You can’t be force fed everything.
No - change every 6 weeks. [/quote]
You mean, do the challenge, then 6 weeks of regular BBB, then challenge again?
Damn, links get censored here i was posting “CNS version” of 5/3/1 which promises huge gains. But it looks like the program is missing the main point of 5/3/1.
5/3/1 definitely worked for me as far as gaining strength and size is concerned. I’m 40 and after a year and a half of crossfit I was lean and my cardio was great but my strength sucked.
When I started 5/3/1 I struggled with 225 on bench but after 6 months I hit 315 for my one rep max and that was after doing 8 sets 5 and 3 reps using progressively heavier weights.
If you follow the 5/3/1 program, hit the major lifts(deadlift, squat, bench, press) 3 times and week and eat big you cant help but make huge gains.
[quote]creatinejunkie wrote:
That’s not the point, i can do hundreds reps of curls every day consistently, and i’m sure that’s not good routine.[/quote]
Sh*t or get off the pot.
You want answers? Do the program. Or don’t.
Stop wasting your time with idle speculation. [/quote]
Good advice.
For the most part this is a decent forum, that benefits from still having regular input directly from JW.
Stop feeding the OP (I hesitate to use the “T” word!) please!
Just curious, how much can you do in all the basic exercises? If you are a totally newbie, then try doing Stronglift 5x5 or Starting Strength, you will understand why you need to progress slowly.
[quote]anhlong1122 wrote:
Just curious, how much can you do in all the basic exercises? If you are a totally newbie, then try doing Stronglift 5x5 or Starting Strength, you will understand why you need to progress slowly.[/quote]
According to calculators and standards, i’m just at the beggining of “intermediate”
[quote]anhlong1122 wrote:
Just curious, how much can you do in all the basic exercises? If you are a totally newbie, then try doing Stronglift 5x5 or Starting Strength, you will understand why you need to progress slowly.[/quote]
According to calculators and standards, i’m just at the beggining of “intermediate”[/quote]
5/3/1 works if you do it the way it’s meant to be done. You could start it after your BBB or whatever you’re doing now. Follow the advice from these guys and buy the little plates and add the weight slowly each cycle. The supporting muscles will not strengthen as quickly as the main muscles, and that’s where injuries will come from if you increase weights too much too quickly. I’ve tweaked my back a time or two, and my shoulders can’t take the weight they used to be able to, and I’m only 30. Take it from me, it’s very frustrating to jump up in strength rapidly for 3-4 months, then spend the next 12 months busting your ass just to increase a max 10 pounds. How much size you gain will be 95% dependent on your diet assuming you do 5/3/1 the way the $30 book says to do it. Buy the damn book and read it. It’s $30…
[quote]anhlong1122 wrote:
Just curious, how much can you do in all the basic exercises? If you are a totally newbie, then try doing Stronglift 5x5 or Starting Strength, you will understand why you need to progress slowly.[/quote]
According to calculators and standards, i’m just at the beggining of “intermediate”[/quote]
5/3/1 works if you do it the way it’s meant to be done. You could start it after your BBB or whatever you’re doing now. Follow the advice from these guys and buy the little plates and add the weight slowly each cycle. The supporting muscles will not strengthen as quickly as the main muscles, and that’s where injuries will come from if you increase weights too much too quickly. I’ve tweaked my back a time or two, and my shoulders can’t take the weight they used to be able to, and I’m only 30. Take it from me, it’s very frustrating to jump up in strength rapidly for 3-4 months, then spend the next 12 months busting your ass just to increase a max 10 pounds. How much size you gain will be 95% dependent on your diet assuming you do 5/3/1 the way the $30 book says to do it. Buy the damn book and read it. It’s $30…[/quote]
I bought the Kindle version and its $10. Best $10 you could ever spend.
[quote]anhlong1122 wrote:
Just curious, how much can you do in all the basic exercises? If you are a totally newbie, then try doing Stronglift 5x5 or Starting Strength, you will understand why you need to progress slowly.[/quote]
According to calculators and standards, i’m just at the beggining of “intermediate”[/quote]
5/3/1 works if you do it the way it’s meant to be done. You could start it after your BBB or whatever you’re doing now. Follow the advice from these guys and buy the little plates and add the weight slowly each cycle. The supporting muscles will not strengthen as quickly as the main muscles, and that’s where injuries will come from if you increase weights too much too quickly. I’ve tweaked my back a time or two, and my shoulders can’t take the weight they used to be able to, and I’m only 30. Take it from me, it’s very frustrating to jump up in strength rapidly for 3-4 months, then spend the next 12 months busting your ass just to increase a max 10 pounds. How much size you gain will be 95% dependent on your diet assuming you do 5/3/1 the way the $30 book says to do it. Buy the damn book and read it. It’s $30…[/quote]
According to calculators and standards, i’m just at the beggining of “intermediate”[/quote]
T-R-O-L-L[/quote]
How it’s a troll?[/quote]
You’re asking too many basic questions to be considered “intermediate”. Unless you tell us what you actually lift, we’d be foolish not to consider you a beginner.
For the record, my standards would be the same as Dan Johns:
According to calculators and standards, i’m just at the beggining of “intermediate”[/quote]
T-R-O-L-L[/quote]
How it’s a troll?[/quote]
You’re asking too many basic questions to be considered “intermediate”. Unless you tell us what you actually lift, we’d be foolish not to consider you a beginner.
For the record, my standards would be the same as Dan Johns:
I don’t do powercleans and front squats. Btw is it normal that my deadlift is better than other lifts?
[/quote]
This is more than just intermediate, and yes, it is normal to deadlift more than other lifts[/quote]
Awesome, i hope to get great results with 5/3/1. On monday i start 3 week of 1 month (BBB 3 month challenge). I think i will have to get some pre workout on month 3
I don’t do powercleans and front squats. Btw is it normal that my deadlift is better than other lifts?
[/quote]
This is more than just intermediate, and yes, it is normal to deadlift more than other lifts[/quote]
More than intermediate would imply you’re advanced. You clearly aren’t advanced by any stretching of the term. I would suggest you’re barely intermediate. Having to ask whether it’s normal for your deadlift to be strongest further reinforces this. I’m not saying this to knock you, or bring you down, but you need to have a realistic assessment of where you are.
i was posting “CNS version” of 5/3/1 which promises huge gains. But it looks like the program is missing the main point of 5/3/1.
