[quote]G87 wrote:
I want to use this program for size. Thinking of using the 4 5-3-1 exercises, as well as a bunch of assistance compounds. Thing is, I also want to put in side raises, calf work and curls. If anyone else has done 5/3/1 with size and symmetry in mind, how did you put these in?
Also, sorry if this has been brought up before, but I can’t find the answer to this: is alternating things with the 5-3-1 exercises fine? e.g. curls or upright rows with military press, nothing too strenuous.
G[/quote]
Alternating them is fine IF they don’t effect the outcome of the main lift. For example, up rows would have a negative effect on your military presses. Chins or lat pulls would not. So pair those up.
This was a good read for me. I have bought the book but some things still don’t sink in.
I was about to ask a question about my bench. Everything else has been flying up, PR’s all over the place, pretty much every workout in fact. My bench however I have failed to set a single PR so far and going by the rep calculator (not accurate or reliable 100% I know ) I am fluctuating up and down around the same max since I started. I am just finishing my second cycle atm.
Well that link partially helped me answer the question, you can’t always be setting PR’s etc and you will have bad days where you get the prescribed reps only and get out. This does make me feel slightly better. Thing is I am only on my second cycle so given I took 90% of my best 1rm I wouldn’t have thought I would be running into stalling problems just yet, especially given I have only come back to training again recently after a fairly long hiatus. It is very frustrating not to go up basically at all in about 3 months (I was stuck for a month before starting the 5/3/1 program as well!) Any advice? For accessory pressing work I do incline bench at 45 degrees for 3-4x8-10 reps.
If your goal is size and strength you can use the Periodization Bible templete from the book or the accessory plan from WS4SB 3 should work well too. You can do some extra bis/forearms or lite shoulders on your off days.
Jim another off topic question but last year around September EFS had a big sale on equipment (if I remember correctly). Will that be happening this year again?
[quote]pal60 wrote:
What are the good methodologie after 5/3/1 plateau? Texas method is correct?Or…[/quote]
Most of the time, I think I know a thing or two about lifting. Not a lot, but enough to have made some progress over the years. I know there’s a lot I don’t know, but I always felt the basic formula was the same: consistency + effort + progression = results
Then along come these little one-line posts like this that I don’t understand and that make me feel stupid. I’m not even sure I know what “methodology” means. Maybe I’m just dumb and don’t know shit about training.
malonetd, I get the feeling that English is not pal60’s first language. Maybe some asian language, the way he chopped up the sentence, I could be wrong on that. So using a “big word” like methodologie (spelled wrong) probably was not being pretentious but just the only word he knew to use to describe an approach, or system, or “what the heck to do next”.
I can’t imagine someone doing well on 5-3-1 switching to Texas method.
5-3-1 is periodisation in a 4 week block. Build up over 3 weeks then 1 week deload.
Texas is like “starting periodisation” in a one week block. Build up over 5 days to a 2 day deload on the weekend.
I’d imagine a good sequence of routines for a total beginner would be
Starting strength 6 months
5x5 6 months
Texas 6 months
5-3-1 … 2 years … or forever???
I totally guessed those time periods but they might be roughly accurate. really, it should be, do it until it stops working, maybe until you have reset the program 3 times. then it ain’t working enough, move on.
probably you can skip 5x5 and texas method and go straight to 5-3-1 from a solid beginner base. or hey maybe from day 1 i do not know.
