5/3/1 Realization

Discussion in 'Fitness & Nutrition' started by gsxtasyd, Aug 20, 2009.

Thread Status:
Not open for further replies.
  1. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

    Joined:
    May 27, 2001
    Messages:
    4,251
    Likes Received:
    0
    Location:
    San Diego-Back in Cali, Love it.
    I just realized when I trained with Jim at the EFS seminar and we trained together we did the 5/3/1 program....lol This was before the 5/3/1 or Training 3 Days a week was written.

    It was amazingly short workout. MP/Chins/Dips....Brutal, quick and effective.

    I was just thinking about that today: Damn I did 5/3/1 and didnt even know it. lol
     
  2. Mass

    Mass Active Member

    Joined:
    Jan 11, 2004
    Messages:
    8,749
    Likes Received:
    1
    a lot of proven w/o's usually all mimic each other in one way or another, when I started working with Phil H, I was loving his routine and then I started reading up on DC training and that's basically what I'm doing.
     
  3. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

    Joined:
    May 27, 2001
    Messages:
    4,251
    Likes Received:
    0
    Location:
    San Diego-Back in Cali, Love it.
    yea I know what you mean. before this I was doing this template that was actually pretty similar to 5/3/1. Heavy compound movements, progressive resistance, synergistic muscle groups. which is also like DC. but with a push/pull/legs template.

    I guess you always do go back to the basics.
     
  4. NUDES

    NUDES New Member

    Joined:
    May 19, 2007
    Messages:
    15,195
    Likes Received:
    0
    I think 5/3/1 is a good program just really low volume. It's a catch 22. IMO low volume is best to get strong, not to get muscular. As much as I like to cite people like Jeremy Hoornstra being so strong on so much volume and BB routine, it is very rare. Most people who do bodypart splits in a BB fashion are not all that strong.

    But the volume on the average 5/3/1 workout is IMO too low for ME to maintain muscle or gain any. If I did exactly what Jim did I know I'd lose some LBM. My body responds good to high volume for MUSCLE not for strength. Sux cock. Sux my cock.

    Basically.. I've kept track of this. I am always looking my best when I train 5 days a week bodypart split 4x6-10 reps per exercise. I am ALWAYS my weakest when I do this though. I am my strongest when I do 3-4 days a week of weights and relatively low volume. I also look a bit worse doing this, like I deflate quite a bit.
     
  5. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

    Joined:
    Oct 4, 2001
    Messages:
    70,966
    Likes Received:
    36
    Location:
    VABeach
    i used to do 12/10/8/6/4/2/1 program that me and my brother made up. it was pretty good.

    12/10 were basically warmups
     
  6. knucks

    knucks Active Member

    Joined:
    Jul 14, 2004
    Messages:
    18,512
    Likes Received:
    1
    Location:
    734
    the 5/3/1 w/ the "jack shit" is good.
    get in, do your shit, get out.
    i kinda feel like bb doing higher reps for that assistance work
     
  7. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

    Joined:
    May 27, 2001
    Messages:
    4,251
    Likes Received:
    0
    Location:
    San Diego-Back in Cali, Love it.
    I dont think 5/3/1 has to be neccessarily that low volume.

    my break down from yesterday
    warm up
    110X5
    140X5
    170X3
    work sets
    180X5
    210X5
    240X14

    Floor press
    185X10, 225X10 X10 X10

    Db Row
    85X8
    120X5
    150X7
    135X10
    120X10

    Dips
    X15
    X10
    X10
    X10


    16 total sets

    now I know I hit back in there but I will hit 10 sets of back on MP day so thats 15 sets for back a week.

    I do dips on MP day too or a somekind of tri movement so I dont know so even tho its only 10 stes of pec/tri/delt I will get push work later in the week. I feel like I am still doing the same amount of volume per week just spreading it over the days, instead of 16 sets for back on one day over the week, I do 16 sets for back over two days for the week.

    But I do notice what your saying like when I do high volume I have more of a pump walking around then otherwise.
     
  8. knucks

    knucks Active Member

    Joined:
    Jul 14, 2004
    Messages:
    18,512
    Likes Received:
    1
    Location:
    734
    I'm actually opposite.
    I blow the fuck up doing anything remote close to 5x5
     
  9. knucks

    knucks Active Member

    Joined:
    Jul 14, 2004
    Messages:
    18,512
    Likes Received:
    1
    Location:
    734
    yeah, thats basically what i've been doing, sometimes with more volume on the assistance work.
    last week bench i did 90 reps total for dips :rofl:
     
  10. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

    Joined:
    May 27, 2001
    Messages:
    4,251
    Likes Received:
    0
    Location:
    San Diego-Back in Cali, Love it.
    Wendler also has a Boring But Big (bodybuilder template) where after your main lift your lower the percentages to 40-70% of the weight you are using and you do 5 sets of 10 before moving on to an additional movement(s).

    What I do is basically do the 5/3/1 programming for the main lift and then bodybuilding for all my accesorry stuff. Its working pretty well. Growing and getting stronger!
     
  11. NUDES

    NUDES New Member

    Joined:
    May 19, 2007
    Messages:
    15,195
    Likes Received:
    0
    When I do back, for example, I hit 22-26 sets per workout average.
     
  12. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

    Joined:
    May 27, 2001
    Messages:
    4,251
    Likes Received:
    0
    Location:
    San Diego-Back in Cali, Love it.
    damn for me 16-20 sets I consider high volume....respectah seleckta.
     
  13. NUDES

    NUDES New Member

    Joined:
    May 19, 2007
    Messages:
    15,195
    Likes Received:
    0
    Maybe I can just do like the 5/3/1 %'s for the main movements and keep my bodypart split. I like training bodypart split. I like being in the gym 5x a week.. I also feel a lot less pain since my volume is hgiher but the weights are less.
     
  14. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

    Joined:
    May 27, 2001
    Messages:
    4,251
    Likes Received:
    0
    Location:
    San Diego-Back in Cali, Love it.
    I do like a horizontal push/pull, legs, vert push/pull, legs

    I like it. I also dont train to failure every set/every exercise like before. I blow my wad on my main lift and then get blood and volume from the rest.

    MP= shoulders/lats/tris
    Squat= Legs/abs
    BP= chest/shoulder/tri/lats
    Deads= Legs/lowerback/abs

    dont know how you would do 5 days per week

    Maybe like
    MP=shoulders
    Squats= Quad
    Bench= pecs
    Dead= Hams and lower back
    5th= arms and tris

    ?
     
  15. spdrcr

    spdrcr OT Supporter

    Joined:
    Oct 9, 2003
    Messages:
    7,346
    Likes Received:
    3
    I've been running 5/3/1 for my main movement and then using Pur's routine for the accessory exercises.
     
  16. ilduce

    ilduce New Member

    Joined:
    Nov 22, 2006
    Messages:
    1,827
    Likes Received:
    0
    Location:
    West Palm Beach
    How has it been working on for you?
     
  17. Frank Dux

    Frank Dux Guest

    I'm with NUDES and that I feel my body responds better to higher volume as well. And hell, I enjoy it but I'm also tired of looking a lot stronger than what I am. No excuse in my mind that I'm not reppin' out 315 on bench by now.

    This is what I plan on starting next week...


    Monday: Military Press
    Upright Rows: 4x10
    Side Laterals: 4x10
    DB Shrugs: 4x10
    Barbell Curls: 4x10
    Hammer Curls 4x10
    Abs

    Wednesday: Deadlift
    Weighted Pull-Ups: 4x10
    DB Rows: 4x10
    Lat Pulldowns: 4x10
    Calves

    Friday: Bench
    DB Incline - 4x10
    Dips (weighted) 4x10
    Flat DB Flies 4x10
    Skullcrushers 4x8
    Tricep Extensions - 4x10-20
    Abs

    Saturday: Squat -
    Leg Extensions: 4x10
    Leg Curls: 4x10
    Lunges: 4x10
    Calves


    Let me know what you guys think.
     
  18. Phineas Q Stork

    Phineas Q Stork Active Member

    Joined:
    Aug 22, 2003
    Messages:
    7,419
    Likes Received:
    0
    Location:
    TX
    just kinda depends on your accessory but you are really only getting 3 working sets on your main movement
     
  19. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

    Joined:
    May 27, 2001
    Messages:
    4,251
    Likes Received:
    0
    Location:
    San Diego-Back in Cali, Love it.
    right.
     
  20. spdrcr

    spdrcr OT Supporter

    Joined:
    Oct 9, 2003
    Messages:
    7,346
    Likes Received:
    3
    I like this mix. I was already doing Pur's routine for the last year or so and seeing good gains but kind of topped out on the main lifts. Switching to 5/3/1 for those core movements gives me an opportunity to reduce the reps a bit as well as structure and track new increases. I carry the focus of minor rep increases over into the accessory work and those have slowly improved as well.
     
  21. ilduce

    ilduce New Member

    Joined:
    Nov 22, 2006
    Messages:
    1,827
    Likes Received:
    0
    Location:
    West Palm Beach
    Have you seen both strength and muscle increases? I have been doing mostly low rep work for a while and recently have decided to alter my approach a bit and this was what I was intending to do. So I wanted to get some feedback on it.
     
  22. spdrcr

    spdrcr OT Supporter

    Joined:
    Oct 9, 2003
    Messages:
    7,346
    Likes Received:
    3
    I've seen more strength gains than size gains. I need to eat more.
     
  23. Phineas Q Stork

    Phineas Q Stork Active Member

    Joined:
    Aug 22, 2003
    Messages:
    7,419
    Likes Received:
    0
    Location:
    TX
    what kind of #'s for strength gains?
     
  24. spdrcr

    spdrcr OT Supporter

    Joined:
    Oct 9, 2003
    Messages:
    7,346
    Likes Received:
    3
    Pretty much what's described in the program so far for the core lifts, adding 5lbs a month to bench and SOHP and 10lbs a month to squat and DL. If I hit a wall I'll probably just drop back down a bit and start in again similar to the 5x5 approach. For the accessory stuff I've been able to add a rep to one or more of my sets each week. I ramp those up from 8 reps to 12 reps. When I hit 12 reps I'll bump the weight up and drop the reps back down to 8 and start the process over again.
     
  25. PepsiMax

    PepsiMax New Member

    Joined:
    Oct 1, 2004
    Messages:
    17,602
    Likes Received:
    0
    Location:
    Columbus, MS
    Can someone link me to an explanation of 5/3/1? I've been off this forum for a long time and missed the bandwagon.:noes:
     
Thread Status:
Not open for further replies.

Share This Page