So how should I actually set up my lifts on a 4-day template, using 5’s PRO + FSL? I’ve seen many variations.
I should go with each main lift, twice a week but I don’t know if thats possible with a 5’s pro.
Example: If day 1 I go 5’s pro + fsl with an OHP, when I go to do it again 2 days later, should I go 5’s pros + fsl again, 5/3/1, 50 total reps?
I will row or chin-up, every day regardless.
In other words, I’m going 5’s pro + fsl for each main lift/week.
I’m going to perform those same 4 lifts on other days as well. Should I go 5/3/1, total reps or something on the second lift?
[quote]kingbrady wrote:
In other words, I’m going 5’s pro + fsl for each main lift/week.
I’m going to perform those same 4 lifts on other days as well. Should I go 5/3/1, total reps or something on the second lift?[/quote]
Did you buy the e-book yet???
The assistance work options are all outlined in the book. I don’t know what you mean by “second lift”? In the books, Jim recommends only 1 of the 4 core 5/3/1 lifts each day, unless your following one of the 2 day/week templates. If you’re lifting 4 days/week, you’re only supposed to perform one of the four lifts each separate day, not a separate lift, save for just assistance work.
Yes, per your post above this one, you can do rows, chins, and/or whatever assistance work you feel best complements your goals or otherwise meets your customary needs. It’s just assistance work, which means it is only supplementary. Jim even is quoted as saying, regarding assistance work, “don’t major in the minors,” as the main focus is on the four 5/3/1 lifts. The templates generally recommend 2-3 assistance exercise for sets of 3-5 in the 5-15 rep ranges, again, depending on your individual goals. For example, on overhead press day, I’ll do chins, dips, and a supplementary triceps exercise.
I have been on a few of these programs over the years and 5/3/1 with BBB put on the most mass for me.
Doesn’t matter. Either of these are fine. Eat slightly over maintenance, and work hard. Enjoy your gains.
5/3/1 will give you the most consistent gains; I started with a 5x5 to get from 150->185, WS4SB 185->195 and 5/3/1 took me from 195->220+. Looking back I wish I had started with with either of the second two because almost all 5x5’s neglect hypertrophy rep ranges (which combined with the lower reps are important for building novice strength as well, and lighter weights allow good form every time).
Don’t be afraid to start “too” light, on my first few 5’s week I’d be hitting 13-15 reps on the squat and 10 or so on my Deadlifts. If you want to add extra workout days, three options seemed to work well: Sprint, Interval training on an ergometer (rowing machine, great if you have someone to teach you proper form or know it already), or do a separate “Back Day”. So for 5/3/1:
Bench Day, sub a tricep or chest isolation/bodyweight excercise for rowing. (Dips/Pushups worked for me) Do light in the 8-15 rep range
OHP Day, sub a tricep or shoulder excercise for pullups (I’d usually hit cable machines, or do light weight close grip incline bench)
“Back day”,
Pullups, when you get to around 5x10, start doing them weighted.
Two other back excercises, one in the 8-12 rep range, one in the 15-20.
A few sets of curls.
Forearm training of some sort.
Also, protein shakes are great and all, but food is your most important supplement, so go with the 5/3/1 book recommendation of slamming down a shake as dessert after every meal.
Should mention the reason my post is not just “eat more” is I was 6’, 150lb 22yo. So i feel your pain. Now I’m the “big guy” who gets annoyed because I always get tasked with moving shit around my work center or any random job involving lifting things.
has anyone mentioned 5/3/1 yet? That’s a good program
[quote]kingbrady wrote:
So how should I actually set up my lifts on a 4-day template, using 5’s PRO + FSL? I’ve seen many variations.
I should go with each main lift, twice a week but I don’t know if thats possible with a 5’s pro.
Example: If day 1 I go 5’s pro + fsl with an OHP, when I go to do it again 2 days later, should I go 5’s pros + fsl again, 5/3/1, 50 total reps?
I will row or chin-up, every day regardless. [/quote]
There are quite a few options, but I’ll outline the one I would recommend for you. I’ll use the first week as an example.
So, for OHP day, you could do something like
OHP
dips
pull ups
curls
for squats
squat
lunges or leg presses
glute ham raise
Again, there are plenty of options. Pick one and stick to it (the latter being the most important bit).
Being 6’1", 165, is a pain in the ass. I’m in the belief that if my focus is getting stronger, and I eat/sleep well, I’ll in turn get bigger. I did a lot of rep ranges 8-12 through high school (while never changing how I ate, and didn’t gain a pound).
With 5’s progressions and fsl, my volume including warm up sets sits right around 50. Are you saying a 5/3/1 with assistance work would be better for my wants?
I’m working my bench days with row variations (bent over, chest supported) and my OHP days with chins/pull-up variations.
My template looks like this:
OHP + chins
Squats + core
Bench + rows
OFF
Deads + core
Push/pull
OFF
So what you recommend is 5’s PRO with a 3x5 fsl instead of 5x5?
What percentage would you recommend I sit at for the first assistance lift? If it was a bench day, mine would be some type of DB chest press. 65-75%? The heaviest weight I can get 8 reps with?
Keep a food log, most trainers think they are eating enough but usually they are not.