1rm for the 5/3/1 for a lifting nub

Discussion in 'Fitness & Nutrition' started by jeffreyliu838, Jan 4, 2010.

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  1. jeffreyliu838

    jeffreyliu838 New Member

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    I signed up for a weightlifting class at my college but I'm a total nub. The class is basically a gym, and you clock in hours. I've decided to do the 5/3/1 routine since it sounds like a program built for athletes rather than body builders (is that true?), but I have no idea how to get my 1rm, especially for the military press. Do you just keep going up from a low weight? Or do you start high, fail, and drop down? Do you try to estimate your 1rm based on body weight?

    So, 2 questions from me. Is the 5/3/1 good for athletes/nub lifters, and how do you get your 1rm the bench press, squat, military press, and deadlift.

    Thanks.
     
  2. Satellite

    Satellite Guest

    5/3/1 is not good for newbs. And is more for powerlifters than athletes.
     
  3. jeffreyliu838

    jeffreyliu838 New Member

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    Ah, dang. Is there another routine that you'd recommend?
     
  4. zxcv

    zxcv New Member

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  5. Satellite

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  6. Satellite

    Satellite Guest


    3 sets of 12 to near failure with perfect form. Do that til you have form locked it. Then adjust to something like 5x5. Its not Rocket Surgery.
     
  7. RICK RO$$

    RICK RO$$ Active Member

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    lol wut
     
  8. jeffreyliu838

    jeffreyliu838 New Member

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    I was looking for something that I could put on a calendar, but I guess I should work with each exercise enough 'til I have form down well? Is there a routine that you would recommend for wrestling? I'd like to know what routine I would be doing eventually so I know what forms to perfect.

    Thanks.
     
  9. RICK RO$$

    RICK RO$$ Active Member

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    I dunno what thsi nigga is talking about but the 5/3/1 or 5x5 or starting strength would be fine
     
  10. Blade

    Blade Time to swolercize

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    just start lower with the weights. a ease into it.

    A good formula for 1RM: Weight X Reps X .033 + Weight
     
  11. deznutz

    deznutz New Member

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    :rly:

    5/3/1 is a good starting program. just make sure to practice correct form.
     
  12. grimstone

    grimstone magic murda bag OT Supporter

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    5/3/1 is one of the best programs out there and can be tailored for just about anything cause of the setup
     
  13. MaineSucks

    MaineSucks OT Supporter

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    5/3/1 is a great routine for beginners. It makes you focus on core lifts and ignore all the other bullshit. Squat, dead, bench, and military are the core lifts. Accessories are no frills... chins, dips, abs, etc.

    I'd recommend picking up Jim's ebook or finding it online somewhere. He covers how to find your 1RM if you don't actually know it.
     
  14. Centipedes? In My Vagina

    Centipedes? In My Vagina It's more common than you think

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    No. It is meant for anyone wanting to increase their strength and focuses primarily on big lifts--dips, bench, military press, chin up variations, squats, lunges, deadlifts, hypers, ghms, basically lifts that build athletes. Wendler has also stated the program works for newbs, and has laid out guidelines for beginners.
     
  15. SuperChode

    SuperChode New Member

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  16. Bacchus

    Bacchus Skinny Guy

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    That's why you can do your 5/3/1 program as your focus- and do whatever works for you as acessory.

    If you want to do more reps here, do them here. Jim says so in the book!
     
  17. grimstone

    grimstone magic murda bag OT Supporter

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  18. Uglybob69

    Uglybob69 I miss beer.

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    I came in here to refute the 5/3/1 isn't for noobs comment but looks like everyone beat me to it
     
  19. jeffreyliu838

    jeffreyliu838 New Member

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    Checked out the weight room today, and I bring very sad news.

    No free weights :(

    Should I still take the class? My goal isn't too get super huge/heavy. In fact, I'd much much much rather stay the exact same weight and look exactly the same. Just a lot stronger, lol. Is that possible? I don't think I'm fat, but looking in some f&n threads, you guys might. Pics on request...?

    They have like... Squat machines and shit. Would it be the same if I used those?

    Thanks.
     
  20. RalphL

    RalphL Active Member

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    join a real gym especially if youre looking to get stronger
     
  21. Uglybob69

    Uglybob69 I miss beer.

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    this
     
  22. jeffreyliu838

    jeffreyliu838 New Member

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    What can a real gym provide that my machine galore weight training class can't?
     
  23. RICK RO$$

    RICK RO$$ Active Member

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    nothing, all you need is machines bro

    actually, skip all that faggy gym shit and just get p90x it works way better
     
  24. jeffreyliu838

    jeffreyliu838 New Member

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    How much does p90x cost? A semester of weight training only costs 13 bucks, lol, so that'd be 52 bucks for a whole year.

    Is p90x the system where they have a commercial with a black professor that gained like 20 pounds of muscle and now plays pickup games in basketball with young'ns and kicks their butts? Cause I don't want to get any heavier.
     
  25. SuperChode

    SuperChode New Member

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    It was written by one of the creators of Magnificent Mobility. :hsugh:
     
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