You would still be challenging yourself. 5/3/1 works in four cycles and if you did 6 reps with 85% last month, you could now shoot for 7 or 8. Training that way you would improve both in size and in strength.
2 Likes
Didn’t you say YOU WANT to do 531?
You should make up your mind first.
1 Like
i wanted to but its not simple its completed for me
give me other opthions and gont get mad why using caps
I’m using caps to EMPHASIZE key words in my sentence, not because I’m mad.
I think you can just keep adding reps or weight as long as you are progressing. This means you need to be constantly gaining muscle by being in a caloric excess WITHOUT gaining too much fat.
2 Likes
You can try using a website like strength standards that will calculate the 5/3/1 program for you for weeks to come. That way you will know exactly how much weight to use on each set, and how many reps is the minimum you should do.
This a very weak excuse. Firstly, that’s like saying I wanted a 500 lbs squat but it takes hard work so I gave up; second, it isn’t up to us to give you options for your training - it is up to you to explore and find them yourself. We will SUGGEST options based on what you say you want to achieve.
1 Like
omg u solved my porgrram… now 5 3 1 is fine !!! i just rea and go lift :d
@dt79 u like this idea?
@MarkKO well now i can do it
well that side asknig for 5 3 1 … do i need to use my 1 rep max or 90% of it…
acrrding to 90% this should how i bench
set
1.35 kilo x 5 reps
2.45x5
tthat was warm up
now set 1 65 x 5
2.70x5
3.75x5+
DUDE THIS SAVED MY GYM LIFE is this weights right guys? this looks easy and so fun
these weights acrroding to my bench bar is 20 klilo to i bench 80 kilo for 8 reps without spottr… means as site said got 1 rep max of 101 kilo then it used my 90% max …
now i can do 5 3 1 … but u guys sure its good for bigginers like me?
@rymon511 use 90%, but apart from that you’re bang on. Yes, it’s great for someone like you. You’ll enjoy it.
why use 90 ? what u meean with ur bang on… and what u mean great for someone like me?
if u here pelase reply…
im so happy i found a 5 3 1 guide… but why do 5 reps with weight i can do 15 reps with for a wroking set …
as i dont deadlift what move should i use instead for the dealdift day main move…
-
You use 90% because starting low means you will not miss reps, you won’t get beat up and you won’t stall as soon.
-
You do 5x65% because you are preparing for your plus set.
It all comes back to what I said about you not looking beyond your sets and reps. Getting results out of your training is about the principles that are the foundations of how you train.
You need to be prepared to think for yourself, and do more than just ask for everything to be laid out for you.
If someone tells you it’s not, I assure he’s a beginner too.
Till this day, if I’m not training like Cutler, i.e, higher volume, lighter weights without failure for joint health, all I do is ONE working set to failure for most exercises.
If you want to do 531 as a program, then deadlift since the REST of the program balances everything out.
If you are using 531 as a progression model, then you can do it for anything. E.g, barbell rows.
row for 5 3 1? i hate deadlit… row or romain deadift,?
also is this plan gotta get me big?
is it okay to work as office boy?
Do it for both. It doesn’t matter. [quote=“rymon511, post:459, topic:216814”]
also is this plan gotta get me big?
[/quote]
No, our plan is to keep you small so that if the zombie apocalypse happens soon, there will be one less competitor for food.[quote=“rymon511, post:459, topic:216814”]
is it okay to work as office boy?
[/quote]
I don’t know what that means. Job scope?
1 Like
okay good idea u smart … what i meant was some ppl said this is only for strnjth…
office boy where ur job it to clean and make tea for ppl who work on computer… I CANT FIND A DAM JOB AND I NEED IT
romanin deadlift is close to deadit.?. work same muscle… i can get tight in those better… also does it work lower back ?
How can you get bigger without getting stronger? Why would your body want to grow if you keep lifting the same weights?[quote=“rymon511, post:461, topic:216814”]
office boy where ur job it to clean and make tea for ppl who work on computer… I CANT FIND A DAM JOB AND I NEED IT
[/quote]
Nothing wrong with that.
Yes.
1 Like
okay dt thank u bro …did u see the setsd and reps i posted… u like it? im using it toda for quad day
Yes it’s fine. Have fun.
1 Like