Hey everybody I am on 531 over a year and I really like it.My favorite template is BBB especially with 5x5 5x3 5x1 stuff.My problem is my new job.It is very stressful and its killing me.I am looking for some low volume 2 day a week,upper lower or full body,strength oriented 531 template,preferably by Jim but anyone is welcome to suggest.
There are 2 day a week templates written in the 5/3/1 books, both upper/lower and full body.
Start with one of the 2 day templates in the book and then over time ratchet up the volume/frequency a bit once get used to your new job. It sounds like you’re doing labor work? That and a basic strength training program is a wonderful combination. Your body will eventually get used to it, trust me.
When I have an issue with volume or time, I switch my assistance exercises to 1 working set either RP or drop sets - basically low volume, high intensity.
Sorry guys I didn’t set the question the right way(English is my second language)I will use 2 day template from the book.What i meant was when low volume is too low.My assistance was 5x10@50-60% or 5X5@80%.If I change it to 2x5 or something like that how to make it work.Maybe just FSL or Jack shit.I grow up doing manual labor and i like it but on this job stress comes from environment.Bad colleges big noise and asshole boss.I have diarrhea every day ,but money is good. Plus i have small farm. Basically I’m interested in low volume just don’t know when its too low to make progress on 531.Thank you all for your reply.
Whenever I’m short on time, I do a little bit more than the Jack Shit template, but I’ve found it can work. Basically I do the 5/3/1 sets and then an FSL set, followed up by a ‘balance’ movement. So on a 2-day/week schedule (if you’re doing two lifts in a session), I would set up something like:
Squat (or Deadlift) - 5/3/1 + FSL
Bench Press (or Press) - 5/3/1 + FSL
Leg Accessory - 3-5 x 10-20
Upper Body Pull - 3-5 x 10-20
Abs - 2-4 sets of something
I would likely also consider supersetting the assistance work, would cut down on time. Not sure if this is exactly what you’re looking for, but if you provide more information I might be of a bit more assistance. At least through this the volume isn’t ridiculous but enough to ensure progress.
Well everything is on the net.I have found this Effective Training for Busy Men
On page 2 there is weekend template i like,only not sure about 5x10 assistance.I will try it out and see.Your thoughts?
5x10 assistance is simple and it works. It can definitely make you sore too.