OP
Here is a solution for you:
press day:
press: 5,3,1.
lats: 5x10.
triceps: 5x10.
biceps: 5x10.
bench day:
bench: 5,3,1.
upperback: 5x10.
triceps: 5x10.
biceps: 5x10.
This might work for a couple of cycles.
[quote]TheTexican wrote:
[quote]gregron wrote:
[quote]TheTexican wrote:
[quote]al1492 wrote:
[quote]gregron wrote:
[quote]al1492 wrote:
I would just do the minimum reps for the main lifts. [/quote]
^^this would kind of defeat the whole purpose of the doing 531 IMO[/quote]
I see where you’re coming from but I was basing this advice on Jim’s ebook 5/3/1 for Powerlifting where he has a “mass template” (someone mentioned above actually) in which he advises to just hit the minimum reps so you have more energy left to push the assistance work for more weight/volume.
I think he had some other article where he said if your main goal was increasing muscle mass just hit the minimum # of reps each week. Might be mistaken though (has happened before)[/quote]
This is right. I do the same when I’m focusing more on my conditioning. Nothing wrong with it and you won’t necessarily get stronger but that’s not the goal.[/quote]
why would you be doing 531 (a STRENGTH GAINING program) when your goal is not to get stronger? What?
[/quote]
Have you even read the books? [/quote]not to be funny but that could be the problem.it took me a few frustrating times to read it,re-read it,put it down,pick it up,etc…
then one night i couldn’t sleep,1-2am and decided to break it out.that’s when it just hit me how simple it is.basic lifts equals basic growth.the rest falls into place.since i started,which took me 2 months just to prepare for my 1rm’s,my squats have gone from barely 225x5-6 to 365-375x1-2.DL’s from 275 for a 3x5 to 315x12-15.i always throw in some form of back work be it bb rows,pull ups/chins,Kroc rows or cable rows.was doing Pendlays but was getting too taxing on my lower back.good mornings are helpin and between those sets i’ll throw in some seated slow db curls concentrating on the squeeze.on OHP day is when i do my bb curl work.that’s about it for bi’s.
i’ll admit since i started this my arms have gotten a little smaller cause i’m not doing any direct arm work but they’re strong as fuck now.once i get back to my 2-3month GVT routine my whole body blows up like a balloon.
only reason i chose 5/3/1 is to finally after all these years of training to build a solid PLing foundation.always hated squats,deadlifts,OHP’s and bb bench work…but now,shit everything has skyrocketed making my muscles alot more dense.worry about the basics even if it means taking longer to get there.then worry about sculpting the mass you’ve attained with definition.in the long run you’ll thank yourself.if i knew then what i know now forget it…
he says often times the guy pulling 600 for reps is the same guy curling 20lb dumbells and the dude cheating 135 on the straight bar curl is struggling with 285 in the dead, take it for what its worth…