What’s your current bodyweight and general bodyfat?
A weight that allow you to get 10 reps, where reps 9 and 10 are kinda tough but doable.
When the plan is followed as written, it works. I’d bet a bottle of hand sanitizer that you’re in no position to actually need to worry about lateral delts or calves. Focus on the big stuff and you’ll grow.
When you follow the plan correctly, you’re always hitting a PR, just not a 1RM. This question demonstrates a fundamental misunderstanding of 5/3/1. Re-read the manual.
You can, but if you do, it’s because you screwed up your nutrition.
Well, you don’t do 5x10 for curls/pressdowns/face pulls. Those are 1-3x10. Don’t worry about increasing the weight a certain amount, just go by feel. Really though, I’d pay more attention to your lagging lower body than the arm stuff.
That can be fixed for about 90 seconds of time and around $20. It’ll answer a bunch of questions, as well as show appreciation for the guy who created the program.
[qoute]Well, you don’t do 5x10 for curls/pressdowns/face pulls. Those are 1-3x10. Don’t worry about increasing the weight a certain amount, just go by feel. Really though, I’d pay more attention to your lagging lower body than the arm stuff.[/qoute]
Yes you are right. 3 sets. I know my lags are lagging. Had a runners knee for a very long time. Haven’t trained my legs very hard because of my knee problem.
The problem is thad the book is in english. i’m from holland. But i’ll give it a try.
You can see i had 15% bodyfat instead of 12,6. And thad was a geuss. Maybe it was higher.
Kcal intake is 3750kcal. i work at the office.
No. Measured at the General practice center. Who says anything about not gaining weight? I lost weight and gained muscle is the last year. My lifts also higher then year before.
Raisins
500ml milk
100mg oats
20g whey
Frozen fruit
1 banana
I do everything in blender.
2 sandwich with peanutbutter
2 sandwich with chicken
100g rice
200g vegetebles
150g chicken
4 sanwich chicken
Evening dinner:
Meat(dont care what)
Vegetebales as many i want
Patatos as many i want
Yes. 2 cycles back to back is fine, if your recovery is on point. The 3 month challenge is a challenge, so make sure you’re paying attention to this towards the later stages.
For what goal?
I personally think that 531 is about as good a program as you’re likely to get, if your goals align with the program and as long as you don’t fuck it up.
Again, for what goal? Have you started running the program yet? If so, did you feel like you weren’t doing enough work? Try it first, push yourself as hard as you can on the listed program, then see if you feel you want to add more.
If I understand correctly. Everything’s moving.
normally it is:
Monday: 5
Tuesday: 3
Thursday:1
Friday: deload
Now it’s gonna be:
Monday: 5
Tuesday: 3
Thursday:1
Friday:5
Then Monday: 3
Tuesday: 1
Thursday 5 and so on.
[quote]For what goal?
I personally think that 531 is about as good a program as you’re likely to get, if your goals align with the program and as long as you don’t fuck it up.[/quote]
For mass and strenght.
I’m doing the first week now. So can’t say much about it yet. Wonder what it’s gonna bring.
Oke thank you. now i get it i think. i used the black iron beast calculator. On my 4th day, i start the frist day of my second week right? i can’t see the percentages, so i dont know if its 65%
And do I need to take a complete rest for 1 week or can I take 40% less weight and just train?
Ahhh. Oke. I thought day 4 was a deload week with less weight… My bad. I just complete 7 weeks and then deload. No rocket science.
Should i take on deload a off week?
You can take a complete week off, if you want to. Or you can either work up to 100% of your training max and aim for 3-5 reps (feel free to do more) or just work up to 100% of your training max and have that be it.
are they more effective than 5/3/1? and is there a 4 day 5x5 bodybuidling program?