[quote]gsherman14 wrote:
Do BBB as assistance and you will put on plenty of mass[/quote]
nice one man!!! good to hear that! BBB is what i’m doing, so this is great news. i’m enjoying this program a lot and was kind of hoping i wouldnt have to change it
Alright, I have a question for someone knowledgable. I have access to basically nothing but a bar at the moment and intend to one day compete in strongman. I’m wondering if I can get away with replacing the bench press with some extra overhead work? I was thinking press and push press are maybe too similar, but would I be able to substitute jerks in or something? If not then would a 3 day a week consisting of Clean & Press, Zercher Squat, and Deadlift as the main movements suffice?
Any ideas would be much appreciated.
How about a floor press? It worked for Sandow, Saxon, and the like.
Tried them once and wasn’t a huge fan, but my technique was probably crap. Maybe I could set the bar up on some bricks and get under it and press from my chest, but it seems like it may be easy to get trapped without a spotter. Thanks for the suggestion though, I may fall back on it if needs be.
[quote]drag0 wrote:
just a question for jim or anyone with 5/3/1 knowledge.
i’m male, 37 and started weights now (late i know). gonna be on the third week of the first cycle on monday.
my question is, because i’m just starting, i wanna put some muscular weight on instead of strength only. can i cary on with the 5/3/1 or do a need a more hypertrophy BB oriented program?
i dont realy like BB routines, but i’m not sure if i should go for hypertrophy first and the 5/3/1 or continue with the 5/3/1.
thanx [/quote]
Putting on size can TOTALLY be done with this program. Just eat more. If you wanna keep the fat retention down to a minimum, then do some cardio and watch your carb intake.
I’ve been able to maintain a good weight with this program and by eating carbs first thing in the morning and before/after my workouts.
You don’t need hypertrophy to grow.
“You don’t need hypertrophy to grow”
Can you explain what you’re suggesting by this?
[quote]dez6485 wrote:
“You don’t need hypertrophy to grow”
Can you explain what you’re suggesting by this?[/quote]
I’m not B Rock but I understand what he’s saying here; b/c I did it. I upped my cals from 3000 to 5000 when I adopted 5/3/1 and I put on 26 lbs in 2 months. Not all muscle but I did grow and got much much stronger.
Now I’m keeping carbs to pre & post only, dropped cals back down to 3000, sprinting on off days, and I’m starting to lean out. Strength is steady and body weight isn’t dropping, but I’m getting leaner with 5/3/1 by manipulating my diet & cardio.
So I grew without a true hypertrophy program and I’m getting leaner without it. I think that’s what he’s saying? B Rock, correct me if I’m wrong?
[quote]Viets wrote:
dez6485 wrote:
“You don’t need hypertrophy to grow”
Can you explain what you’re suggesting by this?
I’m not B Rock but I understand what he’s saying here; b/c I did it. I upped my cals from 3000 to 5000 when I adopted 5/3/1 and I put on 26 lbs in 2 months. Not all muscle but I did grow and got much much stronger.
Now I’m keeping carbs to pre & post only, dropped cals back down to 3000, sprinting on off days, and I’m starting to lean out. Strength is steady and body weight isn’t dropping, but I’m getting leaner with 5/3/1 by manipulating my diet & cardio.
So I grew without a true hypertrophy program and I’m getting leaner without it. I think that’s what he’s saying? B Rock, correct me if I’m wrong?
[/quote]
look, we all know that hypertrophy means muscle growth. I think he meant gaining muscle without doing a bodybuilder type program.
Anyway, Jim always says “BBB plus a gallon of milk every day”.
thank you again for your replies!!!
i also think B rock ment that i dont need a hypertrophy specific program.
one more question. as i said before i’m complete newbi on weights. i just did a full body 2-3 times a week for a couple of months and then the 5/3/1.
today is the start of week 3 of the first cycle. so the question is, at my level, do i have to deload next week? or cary on?
Yes, deload. Always deload. Always take the prescribed rest days, too. I’ve tried skipping deloads and rest, and I had crappy workouts as a result.
thank god most of you understood what i meant.
Wasn’t sure if you were suggesting someone just gain fat, i.e. Get big without hypertrophy.
Been thinking about my predicament, and about what Jim says about picking your battles. I may replace the bench 5/3/1 with BBB Clean & Press and keep the normal accessories on that day. This way I’ll be doing one 5/3/1 day per week for upper body. Theory being that my Clean & Press should go up faster this way, and I won’t have to worry about finding a second upper body pushing movement, any thoughts?
Has anyone here not been able to do any pushing exercises? If so, how have you replaced these days and what have you done? Just wondering because my right shoulder and left pec have small injuries and I feel that they need a break.
I know doing weighted chins instead of military press has been discussed before, but I’ve never heard of anyone doing pulls for both pushes.
hey guys, in an effort not to whore up this thread with some things that i am aiming for/working towards, etc, i started a thread in the logs section, “5/3/1 to elite”. check it out if you want, no big deal, its mostly for myself anyway. thanks
I cannot find the answer to this question in either thread or on the fts site-
I would like to do this program 3x/week with a setup something like this:
M bench, squat
W deadlift, military
F bench, squat
M deadlift, military
W bench, squat
F deadlift, military
This gives me just a little more frequency, training each lift three times in two weeks in stead of twice in two weeks.
Has anyone tried it this way?
Would my recovery be compromised enough to hinder my progress?
Thoughts?
[quote]SweetDaddyPatty wrote:
I cannot find the answer to this question in either thread or on the fts site-
I would like to do this program 3x/week with a setup something like this:
M bench, squat
W deadlift, military
F bench, squat
M deadlift, military
W bench, squat
F deadlift, military
This gives me just a little more frequency, training each lift three times in two weeks in stead of twice in two weeks.
Has anyone tried it this way?
Would my recovery be compromised enough to hinder my progress?
Thoughts?[/quote]
I think the program calls for doing each lift once a week for 4 days a week, your doing 6. I would try 5 and see how that goes with the following.
M Bench / Squat
W Military
F Deadlift / Bench
M Squat
W Military / Deadlift
F Bench
This way every other workout you get a day dedicated to 1 lift like its supposed to be.
i personally think youre going to hit a wall doing it with either of the above set ups. if this were even close to optimal, Jim would have written it this way in the first place. slow and steady. if he meant for it to be gaining strength as rapidly as possible, and if he thought that was the right thing to do, i would think he would have written it as such. if youre not up for listening to one of his most basic recommendations, why follow a program that he wrote?
but, you can do what you want. i doubt Wendler is going to come arrest you for it, just dont tell everyone 5/3/1 sucks when you hit a wall or get injured NOT doing 5/3/1. my two cents.
[quote]dez6485 wrote:
i personally think youre going to hit a wall doing it with either of the above set ups. if this were even close to optimal, Jim would have written it this way in the first place. slow and steady. if he meant for it to be gaining strength as rapidly as possible, and if he thought that was the right thing to do, i would think he would have written it as such. if youre not up for listening to one of his most basic recommendations, why follow a program that he wrote?
but, you can do what you want. i doubt Wendler is going to come arrest you for it, just dont tell everyone 5/3/1 sucks when you hit a wall or get injured NOT doing 5/3/1. my two cents. [/quote]
I second this notion. On my first attempt I even tried to use my true 1RM and ended up hurting myself.
This program is laid out VERY well and should be followed how it is set up.
If you don’t like 531 then take a look at Shieko or West Side for Skinny Batards. But this program is pretty nice for my goals.
Some think it is “too simple” but when you step back and look at it…the bench, squat, dead and OHP are pretty simple movements and too many people attack them like they are the most complicated movements out there.
I say try training 531 for a few cycles and impress yourself with your gains.