several results indicate more strength and a decent amount of weight lost during the training time. usually, however, mass increases during the strength increase. is there any special thing about 531 that makes it the exception? surely eating a lot is required since these high rep single sets are taxing on the body, yet there is no hi-work or cardio business that would reduce the weight.
[quote]dez6485 wrote:
all that are interested- i just put up a facebook group page for 5/3/1. i discussed this briefly with Jim beforehand, just to get the “ok” from him as i respect that this is his thing, and i wouldnt have put it up there without his permission.
anyway, if you search groups “Jim Wendler 5/3/1” you should be able to find it.
and fwiw, im not trying to hug Jim’s nuts or anything, although i do love the program. just trying to spread the 5/3/1 around, and hopefully inspire more to actually buy the book, instead of just getting the cliff’s notes off here and other sites.
thanks[/quote]
CAnt find your group!
Thought I would share my results so far. The numbers don’t lie.
I also lost about 30 lbs of lard during this time. Went from a tight (muffin top) 40 inch waist, to a loose fitting 36 inch waist.
Thanks Jim
Guys the facebook page is called “Jim Wendler’s 5/3/1 Program: Simple, Effective Raw Training” in the sports and recreation section- bodybuilding and weightlifting. (Was no other option with weight training).
If you guys still can’t find it let me know via PM so we don’t clutter this up, and ill look into it when I get home from work.
[quote]kickureface wrote:
several results indicate more strength and a decent amount of weight lost during the training time. usually, however, mass increases during the strength increase. is there any special thing about 531 that makes it the exception? surely eating a lot is required since these high rep single sets are taxing on the body, yet there is no hi-work or cardio business that would reduce the weight.[/quote]
I dont think that this program is an exception, but the program is being used for a lot of people who are trying to lose fat while increasing/mantaining strength and are eating and doing conditioning for that goal. I’m sure the guys who are doing 5/3/1 and eating like a horse are gaining muscle.
[quote]TheDudeAbides wrote:
Thought I would share my results so far. The numbers don’t lie.
I also lost about 30 lbs of lard during this time. Went from a tight (muffin top) 40 inch waist, to a loose fitting 36 inch waist.
Thanks Jim[/quote]
Is that your first 8 cycles? Have you reset your maxes yet?
[quote]TheDudeAbides wrote:
Thought I would share my results so far. The numbers don’t lie.
I also lost about 30 lbs of lard during this time. Went from a tight (muffin top) 40 inch waist, to a loose fitting 36 inch waist.
Thanks Jim[/quote]
Where did you get the idea of the spreadsheet? The eBook has a simple version but I like how (I think) it shows the first 3 weeks of each cycle (column) versus the multiple cycles you have done (rows).
[quote]roofus_5 wrote:
irishlifting wrote:
pf wrote:
roofus_5 wrote:
phrangan wrote:
JW
Know this thread is geared towards to strength training but i was wondering how much muscle hyperthrophy have any of you guys gained on the 531 program and on which template BBB, Trivirumate etc
P.S Also a proud owner of the awesome ebook =)
You are the MAN!!!
I’ve put on some great size and also made significant body comp changes using BBB.
Yep, i’m in week 3 of cycle 3 using BBB and people i see daily are commenting on my larger physique.
Just out of curiousity how have your workouts in cycle 2 and 3 gone because I would like to run the BBB for a few cycles and am interested to hear how your body reacted to the same exercises for every workout.
Personally, once my body got used to the volume, it responded very well. Now, keep in mind you could do BBB with a variation. For instance, follow conventional deads with snatch grip, deficit, or even sumo deads for the 5X10. I haven’t done that yet, but may. What I found was I got in better “lifting shape”, it’s like doing cardio only with weights. It particularly paid off for me because I do strongman, and you need to have that muscular endurance for some events. So it serves as a conditioning tool.
[/quote]
I was thinking about using the variations myself but I’ll probably stick with the basic BBB set up for my next few cycles then move on from there cos I have tried it before and the first couple of weeks killed me, you think 50% of a lift is going to be a piece of piss but 2 days later your struggling to get off the toilet and very humbled, I got ‘experts’ in my gym to try the BBB for one session with the squat they didnt come in for the rest of the week!
I’m beginning to think I am not pushing myself enough with this after hearing quite a few experiencing DOMS. I am getting decent multiple rep lifts in my third week of first cycle. I thought that I was able to stave off most of the DOMS by doing foam rolling and mobility exercises but recently I have only been doing that in one of three workouts rather than nearly every one. Now if I miss a lift for over a week, I do get DOMS but I still get the planned volume.
I think I’m doing really good strength/recovery-wise considering I did not do progressive lifting until I was almost 45 and now, nearly 18 months later, I lift a lot more than I could 25 years ago. With Wendler’s 5/3/1, by the end of the year, I’ll be lifting a lot more than now.
[quote]TheDudeAbides wrote:
Thought I would share my results so far. The numbers don’t lie.
I also lost about 30 lbs of lard during this time. Went from a tight (muffin top) 40 inch waist, to a loose fitting 36 inch waist.
Thanks Jim[/quote]
looking at your numbers, my MP is pathetic compared to my other lifts…
I also think I am eating too much to drop weight like others have. I would have thought adding in running would have balanced this out and helped, but not yet. I also think I should reduce rest intervals during accesory work (especially split squats- but they suck!) Sorry for the rant…
[quote]malonetd wrote:
TheDudeAbides wrote:
Thought I would share my results so far. The numbers don’t lie.
I also lost about 30 lbs of lard during this time. Went from a tight (muffin top) 40 inch waist, to a loose fitting 36 inch waist.
Thanks Jim
Is that your first 8 cycles? Have you reset your maxes yet? [/quote]
yes and no
[quote]jsdool wrote:
TheDudeAbides wrote:
Thought I would share my results so far. The numbers don’t lie.
I also lost about 30 lbs of lard during this time. Went from a tight (muffin top) 40 inch waist, to a loose fitting 36 inch waist.
Thanks Jim
Where did you get the idea of the spreadsheet? The eBook has a simple version but I like how (I think) it shows the first 3 weeks of each cycle (column) versus the multiple cycles you have done (rows).
[/quote]
oh I made the pic above in PowerPoint, easier to view. I don’t actually record my lifts that way.
I use PowerPoint like most people use Photoshop
[quote]coolnatedawg wrote:
TheDudeAbides wrote:
Thought I would share my results so far. The numbers don’t lie.
I also lost about 30 lbs of lard during this time. Went from a tight (muffin top) 40 inch waist, to a loose fitting 36 inch waist.
Thanks Jim
looking at your numbers, my MP is pathetic compared to my other lifts…
I also think I am eating too much to drop weight like others have. I would have thought adding in running would have balanced this out and helped, but not yet. I also think I should reduce rest intervals during accesory work (especially split squats- but they suck!) Sorry for the rant…[/quote]
lol yeah well my bench and deadlift are quite pathetic, so we’re even
Since I’ve been recording my daily Calories, I eat around 2000 (sometimes more, sometimes less), burn an additional 300-500 through walking, jogging, elliptical, and 5/3/1.
To summarize JW, eat less and increase your activity.
[quote]dez6485 wrote:
Guys the facebook page is called “Jim Wendler’s 5/3/1 Program: Simple, Effective Raw Training” in the sports and recreation section- bodybuilding and weightlifting. (Was no other option with weight training).
If you guys still can’t find it let me know via PM so we don’t clutter this up, and ill look into it when I get home from work.[/quote]
I did a search in “groups” and nothing came up, then I browsed through all the groups in “bodybuilding & weightlifting” and couldn’t find it there either. Although I found some awesome group gems such as “Iron Glutes”, “Fatboyzzz”, “Dudes that like bloated bodybuilding chicks on steroids” and best of all: “If you don’t know what you’re doing in the gym, get the F%$^# OUT!” group.
[quote]Sagat wrote:
kickureface wrote:
several results indicate more strength and a decent amount of weight lost during the training time. usually, however, mass increases during the strength increase. is there any special thing about 531 that makes it the exception? surely eating a lot is required since these high rep single sets are taxing on the body, yet there is no hi-work or cardio business that would reduce the weight.
I dont think that this program is an exception, but the program is being used for a lot of people who are trying to lose fat while increasing/mantaining strength and are eating and doing conditioning for that goal. I’m sure the guys who are doing 5/3/1 and eating like a horse are gaining muscle.
[/quote]
Absolutely, I train for strength, size and athletic ability. So far I’m up 10 lbs. since I started 5/3/1 with no visible increase in bodyfat.
[quote]Sagat wrote:
roofus_5 wrote:
irishlifting wrote:
pf wrote:
roofus_5 wrote:
phrangan wrote:
JW
Know this thread is geared towards to strength training but i was wondering how much muscle hyperthrophy have any of you guys gained on the 531 program and on which template BBB, Trivirumate etc
P.S Also a proud owner of the awesome ebook =)
You are the MAN!!!
I’ve put on some great size and also made significant body comp changes using BBB.
Yep, i’m in week 3 of cycle 3 using BBB and people i see daily are commenting on my larger physique.
Just out of curiousity how have your workouts in cycle 2 and 3 gone because I would like to run the BBB for a few cycles and am interested to hear how your body reacted to the same exercises for every workout.
Personally, once my body got used to the volume, it responded very well. Now, keep in mind you could do BBB with a variation. For instance, follow conventional deads with snatch grip, deficit, or even sumo deads for the 5X10. I haven’t done that yet, but may. What I found was I got in better “lifting shape”, it’s like doing cardio only with weights. It particularly paid off for me because I do strongman, and you need to have that muscular endurance for some events. So it serves as a conditioning tool.
The BBB template has this conditioning efect for me too, not only for getting in better “lifting shape” but also in better “fighting shape”. I like using variations as you mentioned: i close the stance a bit for the sets of 10 in the front squats(i use front squat as core lift) and do romanians with the deads, now i started BBB for upper body and i’m trying close grip for bench.
A question for you (and others): how long are you doing the BBB template? I’m really stuck on this template for squats, because of the results and its hardcoreness, but sometimes i feel i’m on it for too long (or maybe i’m just brainwashed that i must change routines every often).
[/quote]
I followed the BBB pretty close the first 3-4 waves. I will admit that the next few waves life got very busy so I was often just getting the lift in and leaving. Most recently my accessory work has been specific strongman event training. For instance, after deadlifts I do tire flipping, or farmers carry. After squat I do yoke and keg/atlas loading, etc. So I guess you can say I cycle through it somewhat.
I’m a bit of a late convertee to 5/3/1 but thus far i love it! its beautiful in its simplicity.
[quote]dez6485 wrote:
Guys the facebook page is called “Jim Wendler’s 5/3/1 Program: Simple, Effective Raw Training” in the sports and recreation section- bodybuilding and weightlifting. (Was no other option with weight training).
If you guys still can’t find it let me know via PM so we don’t clutter this up, and ill look into it when I get home from work.[/quote]
I joined the group earlier today, nice one Dez. I just searched for “Jim Wendler’s,” it was the first result.
[quote]BARBUDA wrote:
I’m a bit of a late convertee to 5/3/1 but thus far i love it! its beautiful in its simplicity.
dez6485 wrote:
Guys the facebook page is called “Jim Wendler’s 5/3/1 Program: Simple, Effective Raw Training” in the sports and recreation section- bodybuilding and weightlifting. (Was no other option with weight training).
If you guys still can’t find it let me know via PM so we don’t clutter this up, and ill look into it when I get home from work.
I joined the group earlier today, nice one Dez. I just searched for “Jim Wendler’s,” it was the first result.
[/quote]
I also joined FWIW. I have no idea what you do in a facebook group besides circle jerk and try not to finish last, but I’m there anyhow.
thanks for joining guys. and thanks to those that join in the future. yea, other than maybe writing something on the wall of how you feel about 5/3/1 or something like that, theres not much to do in the “group”. the idea is to just use the networking nature of facebook to spread the word. it may get big quickly, may take a while. may not at all. and maybe people will stumble upon it when theyre looking for other things, who knows.
anyway, back to regular 5/3/1 discussion…
Hi guys,
sorry if this has been answered but it’s a long thread and couldn’t find the answer so…
Does anyone do a standard 4-way bodybuilding split with 5/3/1 for the main lift and then 2-3 assistance movements ramped up to a heavy set over 3-4 sets ?
eg.
Bench day (chest/tris)
Bench 5/3/1
DB INC - ramp of to heavy set of 6-10
CGBP - ramp of to heavy set of 6-10
PJR pullover - ramp of to heavy set of 6-10
Squat day (legs)
Squats 5/3/1
Front squat or leg press
Leg curls or RDL’s
Military Press day(shoulders)
Military Press 5/3/1
DB Press
Lateral raises
Rear delt raise
Deadlift day (Back/bis)
Deadlift of below the knee Rackpulls 5/3/1
Lat pulldowns
Pendlay row
Standing DB curl
Preacher curl
All assistance is ramped to a heaviest set of about 6-10 reps same as outlined for Bench day.
So pretty much a typical bodybuilding split with 5/3/1 done for the big 4 lifts
How does this look ?