Back to 5-3-1 after a few months of training ADD…definitely, if you DON’T wnt to get strong, quit 5-3-1 and start messing around with training programs Tested my maxes, I’m barely at intermediate level ! ! !
[quote]ultralars wrote:
So the book sets the asistance work at either 10x5 or 15x5 for the program i choose. Can i Wiggle this number around a little bit deppendig on what i feel like without it damagin ny gains? Like if i wanted to do 5x5 or 15-12-9-6-5. [/quote]
Thats just a general guideline, you can do whatever assistance you want.[/quote]
Yeah so it doesn’t matter if i go heavy for 5 sets with like 5 reps or go easy for 5 sets with 15 reps. or does he specifically prescribe the assistance exercises to be low weight high volume and nothing else?
[quote]ultralars wrote:
So the book sets the asistance work at either 10x5 or 15x5 for the program i choose. Can i Wiggle this number around a little bit deppendig on what i feel like without it damagin ny gains? Like if i wanted to do 5x5 or 15-12-9-6-5. [/quote]
Thats just a general guideline, you can do whatever assistance you want.[/quote]
I’m pretty sure Jim states this in both of the 5/3/1 books. There are extensive Q&A sections at the end of both that covers this kind of stuff. Also, there have been 10 Blood & Chalk articles here on this site that you can search for which also cover a multitude of similar questions/concerns. If in doubt, squat and drink milk![/quote]
He doesn’t specifically state it, like he doesn’t say that i vary the rep ranges or anything like that, he just says that i can do whatever assistance i feel like. But does he mean rep range or exercise?
He doesn’t specifically state it, like he doesn’t say that i vary the rep ranges or anything like that, he just says that i can do whatever assistance i feel like. But does he mean rep range or exercise? [/quote]
Both. You’re really over thinking this whole thing. It may take you a couple months of trial and error, but you will find what works.
Every month or two I vary the sets and rep ranges. I found what exercises “work” for me, so I change the other variables.
He doesn’t specifically state it, like he doesn’t say that i vary the rep ranges or anything like that, he just says that i can do whatever assistance i feel like. But does he mean rep range or exercise? [/quote]
Both. You’re really over thinking this whole thing. It may take you a couple months of trial and error, but you will find what works.
Every month or two I vary the sets and rep ranges. I found what exercises “work” for me, so I change the other variables.[/quote]
yep, your overthinking it. Remember, this is ASSISTANCE work, it just assits, its not a big deal
He doesn’t specifically state it, like he doesn’t say that i vary the rep ranges or anything like that, he just says that i can do whatever assistance i feel like. But does he mean rep range or exercise? [/quote]
Both. You’re really over thinking this whole thing. It may take you a couple months of trial and error, but you will find what works.
Every month or two I vary the sets and rep ranges. I found what exercises “work” for me, so I change the other variables.[/quote]
yep, your overthinking it. Remember, this is ASSISTANCE work, it just assits, its not a big deal[/quote]
True. Although I disagree that it should be avoided altogether. I think isolation exercises should be in the regular rotation. If you skip them a session, not a big deal.
BTW, it’s cool if anyone disagrees (obviously), but I personally have benefited from isolation work.
He doesn’t specifically state it, like he doesn’t say that i vary the rep ranges or anything like that, he just says that i can do whatever assistance i feel like. But does he mean rep range or exercise? [/quote]
Both. You’re really over thinking this whole thing. It may take you a couple months of trial and error, but you will find what works.
Every month or two I vary the sets and rep ranges. I found what exercises “work” for me, so I change the other variables.[/quote]
yep, your overthinking it. Remember, this is ASSISTANCE work, it just assits, its not a big deal[/quote]
True. Although I disagree that it should be avoided altogether. I think isolation exercises should be in the regular rotation. If you skip them a session, not a big deal.
BTW, it’s cool if anyone disagrees (obviously), but I personally have benefited from isolation work.[/quote]
Same here. Isolation work broke a few plateaus for me, for instance there was a while where I could bench/incline/DB press all day, and not get any pump in my pecs. mixed in some DB flies and started seeing progress again. Im currently hammering my hammstrings because they are the obvious weak link in my deadlift.
Assistance work is all about bringing weaknesses up to par, imo. If everything is on the same level, I’ll just do BBB.
I don’t remember when was the last time I posted here, but I have to say, for a non-competing strength enthusiast, there is no other program. I’ve trained 4-a week, 3-a week, and 2-a week (currently). Started in July 2009, the graph below shows my estimated 1RM according to Jim’s formula. Small dip corresponds to lifting again after 2 months off (ain’t easy lifting being a doctor with on calls and shit).
He doesn’t specifically state it, like he doesn’t say that i vary the rep ranges or anything like that, he just says that i can do whatever assistance i feel like. But does he mean rep range or exercise? [/quote]
Both. You’re really over thinking this whole thing. It may take you a couple months of trial and error, but you will find what works.
Every month or two I vary the sets and rep ranges. I found what exercises “work” for me, so I change the other variables.[/quote]
yep, your overthinking it. Remember, this is ASSISTANCE work, it just assits, its not a big deal[/quote]
True. Although I disagree that it should be avoided altogether. I think isolation exercises should be in the regular rotation. If you skip them a session, not a big deal.
BTW, it’s cool if anyone disagrees (obviously), but I personally have benefited from isolation work.[/quote]
Oh i completely agree with you, from a strength and growth standpoint, isolation work is a must, but if im in a rush and cant work it in one day, its not a big deal, and it really doesnt make much of a difference if its 4x8 or 3x12, etc
Any of you guys finding a delay off the site when purchasing the any of the ebooks? I bought the original and seem to remember having a similar problem and now its happened with the pl’n one!! And yes I have checked the website and they are closed until Monday.
[quote]imcleish wrote:
Hey Jim,
What do you do for a meal postworkout wise (whole food, shake, etc) and how long after a workout do you eat or drink it? What did you do when you were dropping weight and what do you do now?
My goal right now is to lean out a bit and then start putting on the muscle…
[/quote]
I just eat normal - I don’t ever really have a plan or whatever. Plus, it depends on what the workout is. If it’s a normal workout, I just eat when I get home. If it’s a brutal workout, I eat whenever I can.
What I did when I dropped weight = I ate less food. No secrets. I also ran my ass off and decided that in order to be awesome, you had to do awesome things. I eventually made a pact with myself not to be a cunt. I don’t make excuses and refuse to give in.
What I do now - I only eat until I’m full. I NEVER overeat.
[quote]imcleish wrote:
Hey Jim,
What do you do for a meal postworkout wise (whole food, shake, etc) and how long after a workout do you eat or drink it? What did you do when you were dropping weight and what do you do now?
My goal right now is to lean out a bit and then start putting on the muscle…
[/quote]
I just eat normal - I can’t really eat right after a workout because I usually end with Prowler or hill work. I usually have to wait at least 90 minutes, if not more. I’m not sure how people who actually workout can take a post-workout drink.[/quote]
So you do conditioning work after your weight workout?
How long do your workouts last?[/quote]
Yes.
They last until I’m done! I don’t time workouts - you might as well wear a skirt if you time workouts, do “tempo” training or time your rest between sets.
[quote]ultralars wrote:
so someone told me that 5/3/1 is for advanced lifters, and that i as an intermediate( 1,5 years experience) should do something else for optimal gains, is this true?[/quote]
No. I would highly recommend you cut off all contact with this person as they probably have mental defects due to syphilis…
If I had done this program when I was in high school, through college and used my fuckin’ head afterwards, I’d be a strong man. I am not a strong man.
Tested my maxes, I’m barely at intermediate level ! ! !
