I am starting to realize that some principles and programs I read about are hypothetical and don’t give the results they indicate or simply do not work in the real world
For example (In my opinion, from my experience): High reps (anything higher than 5 reps) on the bench press are bullshit because, if you bench correctly, you form starts to loosen up no matter how focused you are on staying tight. Sure, you are strong enough to keep moving the weight. But, does moving a weight with sloppy form do anything to get you stronger?
What do you absolutely know works for getting stronger? Don’t give me some detailed program that you read about or some hypothetical idea you made up to explain your results, but what you actually used to actually get strong. What built up your basic strength? What have you tried, or what do you know is bullshit?
what built my base of strength? a few years of bullshitting around, apparently finding some things that worked, but probably most that didnt. what could have gotten me to where i am now, a lot quicker than i got here? 5/3/1, without a doubt.
AGREED!
I did no version of the flat bench for about a year. My only upper body work consisted of chins, dips and overhead presses. I started to really work on my arms with low reps on skull crushers and hammer curls among other things, to bring them up.
When I went to max out recently, I did 345 and was pleasantly surprised to say the least.
Of course, heavy weights and low reps will help as well.
All of the 5/3/1 guys: How long have you been doing 5/3/1? Is it really that great; or is it just helping you make progress right now? I want to know what got you strong, not just some cool thing you are doing right now. From what I am reading 5/3/1 is the real deal, but I doubt many guys have been doing it for a long period of time…
[quote]andrew88 wrote:
All of the 5/3/1 guys: How long have you been doing 5/3/1? Is it really that great; or is it just helping you make progress right now? I want to know what got you strong, not just some cool thing you are doing right now. From what I am reading 5/3/1 is the real deal, but I doubt many guys have been doing it for a long period of time…[/quote]
Wendler himself is the biggest testament to the programs effectiveness, he has gained huge amounts of strength and he has been training this way for about two years (I think). I did 5/3/1 for about 4 months, its definitely a really solid and strong program I would recommend to anyone, but I just started Sheiko, which I feel fits what I personally want and need at this point in my training.
I’m in my 3rd cycle, and still a far way off from having to reset my maxes (I’m getting around + 4 reps in the last set consistently in this cycle). The weights feel lighter, so I’ve to say that it just works.
I don’t think that 5/3/1 was ever designed as short-term program, as it revolves around the concept of 1 step back (basing off a % of your true max), 2 steps forward (rep PR’s).
Like previous posters have stated, going heavy and not buying in to the b.s. about over-training etc. Sure when I get older I’ll definitely deload more often. For now progression is the key and the 5/3/1 is a really good program, buy the book well worth the money.
[quote]hatesmiles wrote:
Being continuous with training. Never missing a workout.[/quote]
This I agree with, its really easy to tell yourself “its just one workout” but it doesn’t work that way, its not just one workout you are going to end up skipping, my friends and family do not get that at all.
Yes, consistency, proper nutrition, proper recovery and a solid simple routine.
Finding a good strength program is not hard at all. The more difficult task is applying the methadology. What works for some won’t work for others. When someone really understands that, then that person has a very useful to: creativity.
Accomodatibg your weaknesses is the absolute goal. Find out what’s holding you back and exploit it. Then you’ll really see some growth in all directions.