So i have been running 531 for a long time, bought the first 531 books and now beyond 531.
Im thinking that i like the idea of Joker sets, but with SSS its not applicable im thinking, cause its not really 531 sets.
What are your thoughts about this (asking Jim)
Im also wondering, i have a hard time getting big and gaining in lifts, would you recommend SSS or the routine you posted here:
And thanks a massive lot for your books and effort
I wouldn’t use Jokers with SSS - at least not more than once every 6 weeks.
If you are having trouble gaining “size and strength” while being 100% consistent with a program based on principles then there is a 100% chance your issue is diet. That is the reason why you aren’t gaining - not because of programming or a specific template.
What would you say about some tricep assistance-work on press/benchdays together with the already existing back/bicep and lat/upper?
And more, what kind of reprange/setrange would you recommend for lat/upper and back/biceps?
I guess like 3sets x8-10
If adding in some extra triceps pushdowns make your program perfect, I think you should do it. I wouldn’t advise it but you know your body and training best. Good luck.
I think worrying about what rep scheme for your assistance work, you really need to make sure you’ve got the basics down right. Specifically your nutrition.
I really appriciate you guys taking the time to answer, especially Jim since i know you are busy.
The reason why im asking questions that can be considered “details” is since ive been having such a hard time getting size/strength, even tho i consider myself to be pretty optimal when it comes to nutrition, i read a hell of alot etc and have been for years concerning that.
I dont want to overtrain which is one theory i have, concerning why i dont grow etc. Thats why i ask about reps, its my body etc but its hard to feel when its too much or not.
Im doing 4days/week so i dont want to do to much assistance since im doing 2 days a week “chest/tricep/back” day for example
Quote from SSS, Beyond 531:
Strength
This is very simple â?? perform 5 singles at 90% of your training max. You can choose to work up heavier than 90% but you donâ??t want to miss the weight. You can also do more than 5 singles. The minimum is 5 sets of 1 rep at 90% of your training max.
Just to make sure, this is not a typo or something, it is 90% of your TRAINING max right.
So its 90% of 1RM competition max = x
then 90% of x - thats what i should use for weight
[quote]box4m wrote:
Quote from SSS, Beyond 531:
Strength
This is very simple �¢?? perform 5 singles at 90% of your training max. You can choose to work up heavier than 90% but you don�¢??t want to miss the weight. You can also do more than 5 singles. The minimum is 5 sets of 1 rep at 90% of your training max.
Just to make sure, this is not a typo or something, it is 90% of your TRAINING max right.
So its 90% of 1RM competition max = x
then 90% of x - thats what i should use for weight[/quote]
It’s not a typo. It’s 90% of your training max. Just like it reads. It has nothing at all to do with your CM, so not sure why you brought that up. My recommendation is to do the program as it was written.
[quote]box4m wrote:
I really appriciate you guys taking the time to answer, especially Jim since i know you are busy.
The reason why im asking questions that can be considered “details” is since ive been having such a hard time getting size/strength, even tho i consider myself to be pretty optimal when it comes to nutrition, i read a hell of alot etc and have been for years concerning that.
I dont want to overtrain which is one theory i have, concerning why i dont grow etc. Thats why i ask about reps, its my body etc but its hard to feel when its too much or not.
Im doing 4days/week so i dont want to do to much assistance since im doing 2 days a week “chest/tricep/back” day for example[/quote]
What, exactly, did you eat yesterday?
The program, as written, works.
[quote]Jim Wendler wrote:
[quote]box4m wrote:
Quote from SSS, Beyond 531:
Strength
This is very simple �??�?�¢?? perform 5 singles at 90% of your training max. You can choose to work up heavier than 90% but you don�??�?�¢??t want to miss the weight. You can also do more than 5 singles. The minimum is 5 sets of 1 rep at 90% of your training max.
Just to make sure, this is not a typo or something, it is 90% of your TRAINING max right.
So its 90% of 1RM competition max = x
then 90% of x - thats what i should use for weight[/quote]
It’s not a typo. It’s 90% of your training max. Just like it reads. It has nothing at all to do with your CM, so not sure why you brought that up. My recommendation is to do the program as it was written.
[/quote]
Ok, thanks.
I brought it up because i think i have used the wrong numbers and gone to heavy in the past, which is one of the things you mention in your books.
I felt like 90% of my TM is so low, and its a mental thing i gotta get past.
Surely could do 7reps with 90% of my TM, and now im gonna do 1rep, explosive though.
One last time before I give up: are you sure your diet is 100%?
[quote]dagill2 wrote:
One last time before I give up: are you sure your diet is 100%?[/quote]
As u dont know me, you might think im a beginner and might have for example a bad diet, but yeah i do know alot, i just dont gain shit for some reason.
I even tried few weeks ago, ate 4000kcal a day filled with oatmeal, chicken, red meat mainly - and i did this for weeks (yea its not a long time but its enough to show you SOMETHING atleast), i got basically 0 result, i just got bloated
and 4000kcal for me is 1000 or more above what i need a training day
[quote]box4m wrote:
[quote]dagill2 wrote:
One last time before I give up: are you sure your diet is 100%?[/quote]
As u dont know me, you might think im a beginner and might have for example a bad diet, but yeah i do know alot, i just dont gain shit for some reason.
[/quote]
I didn’t assume you were a beginner, I’m not trying to attack you. My reasoning simply went as follows: The program has proven results, time after time, and is not at fault. I then looked for other reasons: nutrition being the most common cause. Jim Wendler has also said the same thing in his first post.
[quote]
and 4000kcal for me is 1000 or more above what i need a training day[/quote]
How do you know this is above? Particularly if you’re not gaining weight. I personally have a hard time gaining weight on less than about 5000kcal a day so it’s not unreasonable to suggest that 4000kcal is just not enough.
[quote]dagill2 wrote:
How do you know this is above? Particularly if you’re not gaining weight. I personally have a hard time gaining weight on less than about 5000kcal a day so it’s not unreasonable to suggest that 4000kcal is just not enough.
[/quote]
I second this… any less than 5000 cals and its an exercise in maintenance at best
Thanks for all the answers guys, awesome forum
I wanna emphasize that i am in NO way talking against the program, ive been on it for like a week, so nothing against the program.
I am just talking in general, since ive been a gymgeek for like 9 years and im doing almost the same weights as 7 years ago lol
[quote]box4m wrote:
ive been a gymgeek for like 9 years and im doing almost the same weights as 7 years ago lol[/quote]
I don’t mean to disrespect you or your efforts, but this is a serious issue. Something is very wrong if you haven’t increased your weights in 7 years of consistent training.
[quote]dagill2 wrote:
[quote]box4m wrote:
ive been a gymgeek for like 9 years and im doing almost the same weights as 7 years ago lol[/quote]
I don’t mean to disrespect you or your efforts, but this is a serious issue. Something is very wrong if you haven’t increased your weights in 7 years of consistent training.[/quote]
And this is why im asking around, im spending my entire f***ng time to try to find out what im doing wrong, it might just be as simple as my diet sure, but…