Maybe its just my OCD but it looks odd to have a 3x5 day and a 5x5 day… I don’t think that slight variation would do much for you. I would keep 5x5 on one day increasing the weight 5 lbs every week, and the second day hit something more focused on muscle-building. This can be dumbbell benching, incline benching, basically anything and shoot for the 8-12 rep range. If I could go back to the first time I ran a 5x5, thats what I would do. 5x5 got me strong but after a while I was severely lacking in muscle mass in my tri’s, pecs, and delts. Once I started training those more like a bodybuilder my bench started going up again.
Long story short, if I could go back I’d do that earlier.
Not to try and tell you i am any sort of expert, because i am not nor will i pretend to be, but Jason Blaha has been regarded as many many people who ARE much wiser and smarter than me to be a complete idiot and fraud. I am not sure what his 5x5 plan looks like, but if you put his credentials and accomplishment (the ones you can actually prove that happened) next to someone like Jim Wendlers, you’d be hard pressed to find a reason to trust someone over Jim.
I am saying this just cause you said the lack of volume in 5/3/1 worried you.
This is true. Jason Blaha is almost widely considered by those who know what they’re talking about to be a useless internet tool. That being said, his program actually should work very well for beginners. I have no idea how much credit he claims to have for “creating” the program, but it is basically Stronglifts with some upper-body hypertrophy work added. Stronglifts has been proven to work (I used it myself and gained 30 lbs and took my squat from less than a plate to over 300 as a beginner). The extra upper body fluff stuff would take away a bit from the recovery aspect, but for most beginners who don’t have their heart dead-set on powerlifting from the get go this will be fine AS LONG AS YOU EAT ENOUGH.
Just an example. But you definitely shouldn’t completely ignore tri’s and shoulders. Hit your back hard on “pull” day and then finish off with some biceps at the end. Don’t skip leg day lol
A lot of great discussion has already happened, but to address this point specifically, artificially limiting yourself is an awesome way to stagnate. The folks that decide they’re only going to use barbells, dumbbells, kettelebells, machines, TRX, etc, are the people that have decided that they aren’t going to do whatever it takes to make progress. At the young age of 17, deciding that you’re not going to use an incredibly valuable and widely available tool like the barbell bench press will greatly hamstring your progress, and, as has been mentioned, allow you to miss out on an excellent learning opportunity to figure out how to overcome a weakness.
I think sticking the the barbell and using a variety of rep ranges to overcome your stall will work well 5/3/1 was suggested, and would work great. You say it bores you; what about the routine do you find boring? There are TONS of variations; I might know of one you’ll like.
I don’t have an issue with 531 really except frequency. Once is week is not optimal as my recovery is faster as a beginner. 3x was too much and not enough accessory so I found the sweet spot at ppl twice a week to maximize hypertrophy which is the main goal.
Sorry, that wasn’t my whole routine, here is what I have been doing push all along.
PUSH:
3x5 BB bench
3x5 ohp
3x12 DB benxh
3x12 lateral raises
3x12 cable crossover
3x8 CGBP/Rope push down
3x12 one arm tricep extension
Too much bullshit bioscience on the Web saying focus only compounds don’t do arm work and other bullshit. I got tired of it so I included arm work because I know my arms won’t grow from only compounds. Sure compounds are definitely key but isolations play a big role in my opinion too.
There are lots of 5/3/1 variations where you train a lift more than once a week, but every single 5/3/1 variation on the planet has you train the muscles more than once a week. You may be misunderstanding the program.
To get started, here is the underlying theory
And this would be a good program to start with that has the frequency you are looking for
While THIS would be an amazing program for someone looking to put on size (once again, more frequency too)
@aakarshm1 that program seems fine. However like @T3hPwnisher is saying with 5/3/1, I think you will find more people recommending 5/3/1 because we know for a fact that it works for people. We see it all the time and many of us on these boards have used it for not just general fitness but competitive lifting as well. In the end, whats most important for you is following a program consistently, for several months on end, in coordination with eating a lot more and making dilligent progress. Thats all that matters.
What I am thinking at this point is that i should stick with ppl for a while at least. I started it less than a month ago, I want to stick with it for some time.
Should I change the bench go 5x5 instead of 3x5 though?
I prefer pushing a top set with some backoffs rather than straight sets across.
So I’ll work up to like a top set of 9-12 reps, then chase that with a backoff set that’ll get to maybe 20 reps, and then use assistance work around the 10 rep range. You can use the variety within 1 workout, rather than making it from workout to workout.
Hey buddy, just wanted to say i do applaud you wanting to stick to a program because it has only been a short time and you know you wont get results over night. That was an obstacle you had before, and it seems you’re slowly are start to get it, so bravo!
That being said, it is always best to stick with a program that is a good one, not to put down your pushpull set up. If you like it, stick with it, the whole point is to enjoy what you are doing.
People are going to continue to suggest 5/3/1 and similar programs cause they have a proven track record. For example, i truly believe you worked equally as hard and as long with your program and 5/3/1, the 5/3/1 would yield better results.
maybe just begin to research something like 5/3/1 and read up on it for an idea of something to do in the future.
I also don’t want to speak for T3hPunisher, but back off sets usually means you work up to a set and then go less weight higher volume for a few sets. Then maybe an accessory for a few more sets.
For example, i believe using his example you would do something like:
8 reps warm up
(climbing a small amount of weight every set)
8
8
10-12
(take some weight off of bar)
20 reps
then do something like close grip for 2-3 sets of 8-10 reps.
I’m going to stick with PPL for now, but certainly try 5/3/1 at some point some time soon.