Chris, I suspect he’s not going to listen to either of us–I know I wouldn’t have at his age–but I thought I’d give him the benefit of the doubt and encourage him to look into a proven program and get the basics down first and foremost.
My advice to the OP remains, however, to listen to whatever you tell him over anyone else on this cite, and I think a solid bodyweight program is a fantastic idea for now.
[quote]jjackkrash wrote:
If you have questions, either buy the book or ask them in the 5-3-1 forum in the PL section. [/quote]
Or read the several articles where the author discussed the program. 
[/quote]
Yup, those articles about sum it up. I still think the book has value because its motivational and answers more questions. The only thing I don’t like is how Wendler usually describes the “5-3-1” part of the plan as “target reps” because this seems to confuse everyone at first. He really wants you to get 10, 8, and 6 reps or there about on the first cycle–based off of proven rep-max calculators like this one–and reset when the reps fall below the 5-3-1 threshhold. Thus, its more productive, IMO, to label the 5-3-1 component as a “wave/training max reset trigger” and not a “target rep.”
[quote]jjackkrash wrote:
I still think the book has value because its motivational and answers more questions[/quote]
For sure, owning the books is always a great idea and a great investment. I still have to pick up the 2nd edition myself. Supposed to be some more info added.
But that was a thorough summary you took the time to write up above. Nice.
Ha, tell me about it. My gal’s youngest is 18 now and started training on his own last year. No joke, he actually approached me with the dreaded line, “I wanna get my chest and arms more toned, but not really my legs.” To his credit though, he did work up to some good weighted pull-ups. Doesn’t help at all that he’s 5’9" and 130-ish. Hey, I can only do so much. 
Chris, do you think it might be permissible for someone as new to the game as the OP to skip the deload weeks in 5/3/1? I’ve run it a few times, and I’ve never thought the backoff week was necessary, as the overall program volume is so low. This is just an idea; please feel free to set me straight if you think I’m wrong.
[quote]Consul wrote:
Chris, do you think it might be permissible for someone as new to the game as the OP to skip the deload weeks in 5/3/1? I’ve run it a few times, and I’ve never thought the backoff week was necessary, as the overall program volume is so low. This is just an idea; please feel free to set me straight if you think I’m wrong.[/quote]
As per the third question in the 1st Edition Q&A section:
"Question: Do I need to deload if I’m a beginner?
Answer: You don’t need to deload no matter who you are, but I highly recommend using a
deload every fourth week, because it allows your body and mind to rest. You’re not going to get
weaker. If you do, it’s all in your mind."
That’s Wendler’s answer. Remember that he’s coming from the philosophy of start too light, progress too slow, and think long-term.
My take on it can go either way, depending on the lifter. If they’re going to treat the deload as a chance to still train and stay active, maybe intentionally drill good technique with the lighter weights, then it can be worthwhile to drop things back and take the deload. it’s “just” a week, after all.
If they’re on a roll and seeing good momentum, maybe after a history of flaking out on their training and not sticking to things consistently, then a deload might to more harm than good, even if only to morale.
But from a general progress perspective for most people, beginners or experience, a proper deload (correct duration and programming) won’t cause any problems. Looking back through bodybuilding history, “deloads” or intentional back-off periods have always been around. In the '50s, it wasn’t uncommon to take a week off, or a week of lighter training, every 6 or 8 weeks of hard training. Remember that a lot of those guys were influenced by Olympic lifting, which is often periodized.
Vince Gironda even went so far as to write about, “Train 21 days, Rest 7.”
I’d like to chime in that if the overall volume of the 5-3-1 program you are running is low, its because that’s the way you set up the program. You can Jack the assistance volume through the roof if you want to, or not, depending on your goals. But if you don’t feel pretty torched at the end of a cycle you might want to take a hard look and the intensity of your training and consider an adjustment in either intensity or volume of the assistance.
the chick in the video is kinda cute
[quote]Chris Colucci wrote:
[quote]Consul wrote:
Chris, do you think it might be permissible for someone as new to the game as the OP to skip the deload weeks in 5/3/1? I’ve run it a few times, and I’ve never thought the backoff week was necessary, as the overall program volume is so low. This is just an idea; please feel free to set me straight if you think I’m wrong.[/quote]
As per the third question in the 1st Edition Q&A section:
"Question: Do I need to deload if I’m a beginner?
Answer: You don’t need to deload no matter who you are, but I highly recommend using a
deload every fourth week, because it allows your body and mind to rest. You’re not going to get
weaker. If you do, it’s all in your mind."
That’s Wendler’s answer. Remember that he’s coming from the philosophy of start too light, progress too slow, and think long-term.
My take on it can go either way, depending on the lifter. If they’re going to treat the deload as a chance to still train and stay active, maybe intentionally drill good technique with the lighter weights, then it can be worthwhile to drop things back and take the deload. it’s “just” a week, after all.
If they’re on a roll and seeing good momentum, maybe after a history of flaking out on their training and not sticking to things consistently, then a deload might to more harm than good, even if only to morale.
But from a general progress perspective for most people, beginners or experience, a proper deload (correct duration and programming) won’t cause any problems. Looking back through bodybuilding history, “deloads” or intentional back-off periods have always been around. In the '50s, it wasn’t uncommon to take a week off, or a week of lighter training, every 6 or 8 weeks of hard training. Remember that a lot of those guys were influenced by Olympic lifting, which is often periodized.
Vince Gironda even went so far as to write about, “Train 21 days, Rest 7.”[/quote]
Thanks for the great answer; I appreciate it. I hadn’t thought of it as a chance to drill technique.
[quote]jjackkrash wrote:
I’d like to chime in that if the overall volume of the 5-3-1 program you are running is low, its because that’s the way you set up the program. You can Jack the assistance volume through the roof if you want to, or not, depending on your goals. But if you don’t feel pretty torched at the end of a cycle you might want to take a hard look and the intensity of your training and consider an adjustment in either intensity or volume of the assistance. [/quote]
I see what you mean. I was referring to the small volume of work sets on the main lift compared to some other programs.
Thanks, I understand now I think I will try this programme a few times just to increase my strength a fair amount and see where i go from there! Does anyone think much hypertrophy and size gain will occur?
Just to chime in on the deload week question:
I’m doing the 3/5/1 w/singles setup and by the time I get to the deload week my body is ready for it. Drilling the technique with the lighter weights is helpful, as is letting my body catch up to what I’ve been doing. This last cycle I didn’t do much (enough) in my deload week and I could tell it negatively affected my work for the following (3’s) week; I say that to say that staying active albeit at a reduced intensity has been beneficial for me.
YMMV of course, and Chris’s thoughts on the matter are (as usual) very good.
Cheers 
Justin Bieber is that you?
Anyways. Please don’t try to lower your body fat. You are already very lean, skinny even.
It would be bad for your health at this point in your life to try to get leaner.
Assuming your hormones are raging, and changing, and your metabolism working entirely in your favor…Do some reading, maybe even through the articles on this very site. Figure out how to eat big, very big. And train hard.
Good luck
_Mel