Then why u said no for shoulder day 5 3 1
I didn’t. I was disagreeing with your comment that you were dying to get strong.
I went to gym… Did shoulder press standing and it was 25 kilo each side… For 6 reps …4 sets …beforr i get frustted and then did dumbrll press and assisitnce work… I find my weights pathetic…
Why aren’t you following the program?
I don’t get it… What I did wrong… I did warm up sets… Then the work sets of 5 but did 6 reps
Yeah kid if you’re not going to follow the program don’t get frustrated and complain its not working. You seem to have very generalized goals. Everyone wants to be big and strong and look good. Worry about adding 10 pounds to your lifts or gaining 5 lbs of muscle over a month or two, for example. Small goals my friend.
Look man, you are where you are and getting a sooky face about it isn’t going to change things. Time to take responsibility over making yourself better.
That means being consistent for a long time. How do you expect things to change if you quit out of frustration on day 1?
The diet posted is flexible and works. Do it 90% of your meals (4 of them) for 6 months.
5/3/1 Boring but Big is a great and simple template (not the challenge, the template). Finish the entire training session 90% of the time for 6 months. Start with a weight that feels fairly easy.
Make sure you’re sleeping and not playing video games all night.
I won’t say you’ll be strong in 6 months but you’ll be a hell of a lot better than where you are and you will understand what it means to be strong, the lifestyle you need to live and whether you want it.
Or wander aimlessly for 6 months… Choice is yours and
There aren’t 4 work sets in 5/3/1. Additionally, if you were supposed to do 5 reps but you did 6, that’s not following the program. Additionally, the last set is supposed to be a PR set where you go for max reps, which you did not do.
You literally have everything spelled out for you in a book and you’re still not doing what it takes. I WISH I was in your position when I started lifting.
Pr set… Max reps… Like goto failure…? And the 5 reps of 60 or 70 of 2 tep max i stop beforr failure ?this where the program get tricky for me… Failure or not… Reps if I can do more why not… Isn’t more brttet
Did you read the book?
I looked at your older photos from November. You have made a lot of improvement.
If you’re going to do 5/3/1, read the book and do the program. It is very hard to figure out if you don’t.
Thank u so much digitsl scale said I am 14 %fat now
What book… All I know is that the rep of 5 3 1 and did u try the workout ur self…eill it put muscle on me cuz iam gonna really stick to it
This is why I said I disagreed with you when you said you were dying to get stronger. You aren’t doing what it takes.
5/3/1 is a training program written by Jim Wendler. He has a forum on this site. He has written several books on his program. You can buy one of them from this site.
https://biotest.t-nation.com/products/beyond-531-by-jim-wendler
I think you may be able to buy the others off amazon or Jim’s website. You only need one of the many books he’s released to be able to do the program.
I am presently using 5/3/1 for my bench and overhead press. I cannot run it for my deadlift or squat because my ACL was recently reconstructed and I am rehabbing it.
I would not have suggested the program if I did not feel it worked. Even if I did, it’s immaterial, because it was written by a guy who has squatted 1000lbs.
Bro to be honest reading isn’t so good for me English isn’t my Lang… U noticed iam sure so instead I ask here… So failure or not… And do I have to use the %he said in 5 rep thingy…likr frist 5 rep withSet 1 65% x 5 70% x 3 75% x 5 40% x 5
Set 2 75% x 5 80% x 3 85% x 3 50% x 5
Set 3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5 like that… I am sure I can do more then 5 reps with 50%lot more… Explain
Considering the speed at which you are able to compose replies in this topic, your reading skills will not be challenged by this book. It is an easy read. Get it. It will explain how to get stronger.
If you are actually dying to get stronger, you will take the time to read and understand this book.
You can search for: “5/3/1: The Simplest and Most Effective Training System for Raw Strength”.
There is an Amazon Kindle version. It’s $9.99 US. You don’t need to have a Kindle to read it.
I got 1 more thing to ask… Do u really do 5 reps only no musxle fsilure with 65 frist set… Then next set 75 %and only 5 reps too…i gotta ask if no fsliure do u actuslly grow on that…
kid, you’re getting annoying now. Read. The. Book.