In case you don’t get what I’m talking about since so many writers nowadays write so much nonsense about REAL bodybuilding training, watch this:
He is not lifting light weights until his LAST exercise where you see him just focusing on isolating the muscle and pump. He is not doing 3x10 with the same weight. He is not doing some special “strength training” program because he is “training for strength”, not “hypertrophy”. He’s not doing fucking Stronglifts 5x5. But that is still a fucking 500llb bench for reps.
so what u saying the last set of my 5 3 1 is what mattes… and it can build me like a baddass ?
okay what is joker set…?arms…i be like i got good body… but when it comes to my dam flabby chest…and belly… i hate it… thats why i m so confuzed… i rly love lifting thats why i just keep on tryig to build muscl… cuz i know my next cutt phase i gonna rock
It sounds like you haven’t read ANYTHING about 531. Seriously: read the article I linked, read the 531 section on the forums and check out Jim’s site too if you want. That way you won’t have to ask questions like that.
You need to do some serious thinking about what you want to achieve because without that you’ll keep bouncing around from wanting to bulk or cut or get strong or whatever you decide to want from week to week - which means you’ll get less than great results. Then once you’ve made that decision sit your arse down, figure out the way to achieve your goals and get working. Or just keep pissing around and obsessing over stuff and spin your wheels. Your call.
@dt79 am I being too harsh? I don’t mean to be, just seems like it needed saying.
Yes. It is just like bodybuilding. Fuck all the internetland definitions. You get stronger by doing reps. If you aren’t getting stronger, you are not growing. The only time I lift light weights with multiple sets to failure is when I’m maintaining muscle or I don’t want to get injured when cutting fat.
u see me in that photo ? i know i need to gain muscle… but look at my love handle… its too big… this is why someitmes i get too lost… and dont scream at me i just telling u something
TODAY WORKOUT… SQUAT 5 3 1 THEN SQWUAT 5 SETS OF 10 USING 10 KILO EACH SIDE, launge 15 rep 3 set leg curl 4 set and romin deadlift 4 set
squat… tried to push knee out and sit btween legs… man this felt like squatting for frist time…
couldnt go for the right weight but the voulme of 5 sets of 10 was killer… i got good workout wtith 40 kilo squat lol @dt79 i got feeling u annoyed b me… im sorry i ask alot… i will stop if thats what u want …
[quote=“dt79, post:472, topic:216814”]
Why didn’t you record the weight and reps for the 531 sets lol? That’s the most important part of the workout.
[/quote] cuz its same as strnjth standrd said…
u like asSINTiince wrk i did is it enough ?
PHOTOS I POST IS FOR U TO COMMENT ON
warm up set 1 5 reps with 10 kilo each side @dt79@MarkKO
warm up set 2 is 15 kilo each side 5 reps too
now working set
1 5 reps 15 kilo each side
2 5 reps 22.5 each side
3 7 reps 27.5 eash side its 5+ set so i did 7 felt easy… since i can do 30 kilo
the 5 set of 10 i s cool
THE PHOTO I SWEAR U KILLING ME
AM I DOING THIS 5 3 1 thing right?
u think im obese right? thats why u dont wanna say it… u see my big fat lower love handle?
say u think los weght u thnk gain muscle … get creative brothar
what is joker set!!
maybe i should not use 90% of my max like mark said… ? what u thik ?
tomorrow chest day be like this for the 3 of 5 sets
set 1 60 x 5
70 x 5
75 x 5+
this is using the 90%
Why would you doubt what a 500lb squatter tells you? You should think about this first.
What do you understand by 5+?
If you understood it wrong, it means doing as many reps as you can until failure or your form gets too sloppy, whichever comes first. So it doesn’t matter how light you start.
set taken to faliure… see above last set of squat was taken 7 reps not 5…
but the last set not gonna be my max… my max is 80 kilo for 8 reps…
so last set of 5 is 75 u see where i get lost? cuz this is 90% of max
@rymon511 I’m glad you understood my intention. I’m also glad you enjoyed your first 531 session. I think you got it 90% right.
Definitely keep your training max at 90%. Even 85% will work very well - I used that for my squat.
A good rule of thumb for your plus sets is:
5+, aim for 8 or more
3+, aim for 5 or more
1+, aim for 3 or more
Record all your rep PRs.
After you’ve been doing 531 for a while, you’ll have lots of rep PRs for different weights. When that happens, whenever you’ve got a weight for your plus set for which you already have a rep PR, your target will be one or two reps on top of that PR.
Also, try to stop worrying about how you look. Be consistent in your training and your eating andnyoull get where you want if you’re doing it right. The only thing that is tricky is finding what is right for you, and you’re well on the way there.
