Reg Park 5x5, What to do on Off Days?

Bigger Stronger Leaner
1

Not sure where to post this, but I figured this is as good as anywhere. Just finished up the 4th cycle of 531. This is my second go at 531 and I have had great success; however, I feel like a break from it. I did 6 cycles the first round and then ventured into some endurance stuff before picking it up again recently.

Anyway, I want to try Reg Park’s 5x5 program, mostly because 1) I have used a similar 5x5 routine in the past with good results and 2) it doesn’t require special equipment - I work out at home.

His program prescribes three days of lifting, but I can’t find any information on what should be done on the off days. I need recommendations for these days. Some cardio? Complete rest? I have a weird schedule, based on 8 days, so if I only do 3 days of lifting out of 8, there is a large void.

Help is appreciated.

2

How were your gains? Strength, size or both? How are your joints? Any glaring weakness in strength? Any nagging injuries?

3

[quote]midlife crisis wrote:
Just finished up the 4th cycle of 531.[/quote]
Like JP was saying, where are you currently (height, weight, fat level, PRs on the big lifts)? Just to get some context.

What is your current specific goal?

The original plan by Park had the rest days as rest days, no training. If you’re looking to gain size, that’s fine. You’re still doing three hard full-body sessions and should optimize recovery. If you’re trying to drop fat, you could add some cardio on the non-lifting days, just monitor the intensity and duration.

Depending on the plan, that could be just fine. It’s all a matter of what you do in each session. Some plans are designed to train only 2 or 3 times every 7 days, so I can’t imagine working with an “8-day week” is drastically different. It’s just an issue of considering the big picture training plan and making sure everything is geared towards your goal.

4

[quote]jp_dubya wrote:
How were your gains? Strength, size or both? How are your joints? Any glaring weakness in strength? Any nagging injuries?

Gains were good, both strength and size. For 50, I think my joints are pretty good and no ijuries. No glaring weaknesses, lifts seem to be in proporiton. I know it’s a lot of volume (unerstatement), but I’m willing to give it a shot. I had success with something similar before 531, but I didn’t do much of any cardio/conditioning. I ate a lot and added a bit of unwanted weight. I’m just looking for a good balance. There may be all the cardio I need built into the marathon sessions. Just looking for recommendations. I’m not a veteran lifter, so I’m still trying to put all the pieces together and see what works for me.

[/quote]

5

[quote]Chris Colucci wrote:

[quote]midlife crisis wrote:
Just finished up the 4th cycle of 531.[/quote]
Like JP was saying, where are you currently (height, weight, fat level, PRs on the big lifts)? Just to get some context.

5’10" 195 No clue on fat. My big concern for cardio is the fact that I carry all my excess around my middle and, at 50, it is hard to lose. When I try to eat more for size, it helps, but I do add fat to my mid section. Maybe I just need to get my calories dialed in. I’ve just never had the patience for that, and just eat when I’m hungry.
Bench 265 Military Press 170 Squat 365 Deadlift 425

What is your current specific goal?

My goal is size and strength without added unwanted weight. I’m not concerned at all with how much I weigh, I just want to be stronger and bigger, but not fat.

The original plan by Park had the rest days as rest days, no training. If you’re looking to gain size, that’s fine. You’re still doing three hard full-body sessions and should optimize recovery. If you’re trying to drop fat, you could add some cardio on the non-lifting days, just monitor the intensity and duration.

This is where I get confused. Every poster on the net has a different idea about what burns fat from slow, steady state cardio, to HIIT, to sprint intervals, etc. As hard as it is for me to add muscle, I damn sure don’t want to lose it dong mindless cardio, but this *hit around my middle has got to go.

Depending on the plan, that could be just fine. It’s all a matter of what you do in each session. Some plans are designed to train only 2 or 3 times every 7 days, so I can’t imagine working with an “8-day week” is drastically different. It’s just an issue of considering the big picture training plan and making sure everything is geared towards your goal.[/quote]

The 8 days just puts me doing nothing for 3 days straight. Maybe on the middle day I could do some sort of metcon or barbell complex with light weight.

6

Try out a bunch of things and see what happens. Most likely, you will still get bigger and stronger.