"I've never seen bench press numbers this low in my entire career?" Alright, who let him see my routine.

@alexioats1

4 жыл бұрын

But then he saw mine

@TheGamerzAid

4 жыл бұрын

Now he’s a believer

@TheGamerzAid

4 жыл бұрын

Not a trace

@JackgarPrime

4 жыл бұрын

Sounds like you suffer from Low B. You need to immediately get on the Barbell Prescription STAT! You can get on it via the video by that name of Barbell Medicine's channel, edited by Alan.

Guys, remember. If you're already on another program, say 5/3/1 and it's working well for you stay on it until it's not. That was a key point Alan made at the beginning of the video.

@nomadbound9610

4 жыл бұрын

The best program is the one you stick to!

@MrPureruckus

4 жыл бұрын

@@nomadbound9610 there is wisdom in this comment

@biesman5

4 жыл бұрын

He did "5/3/1 I'm not doing jack shit" which isn't even recommend by Jim. This video was hilarious

@TheLouisianan

4 жыл бұрын

@@biesman5 why would someone make a progam that they don't recommend?

@biesman5

4 жыл бұрын

​@@TheLouisianan Jim said that you should only choose that program if you are limited in time, there's no other reason to run it.

So basically if you perform a lift more often with heavier weight you gain more strength. Makes sense to me.

@BT-oj1bn

5 жыл бұрын

ok so I should max out everything seven days a week, makes sense to me.

@erikjlee1

5 жыл бұрын

@@BT-oj1bn Yeah that's not what he said, but keep being a dumbass it suits you well.

@BT-oj1bn

5 жыл бұрын

@@erikjlee1 He said basically if you perform a lift more often with heavier weight you gain more strength. What could be more often than seven days a week, 8? What could be heavier than your max, your max +1?

@BT-oj1bn

5 жыл бұрын

@@bithon5242 I was being facetious. Of course you need rest, but that is diametrically opposed to lifting more often.

@m80A

5 жыл бұрын

@@BT-oj1bn I look at those doing the Bulgarian Methods/Squatting everyday, etc. Unless you're on steroids (in which case you can get away with training less frequently than natural lifters and being generally stronger), natural lifters need more frequency. Olympic weightlifters are a good example of this. In order to be better at the Snatch and C&J, they perform these lifts and variations often, along with High Bar Squatting and perhaps Front Squatting. Hell, I think it was Konstatin Konstantinov (powerlifter who died recently, may he RIP) trained multiple times per day to be awesome at the lifts, including the deadlift. Edit: after being on The Texas Method doing it 3x per week, doing Beyond 5/3/1 with Joker sets and Down sets with Pause Squats and Pause Benching 4x weekly increased my lifts.

I practice Muay Thai but also love going to the gym and I find that 5/3/1 is a good middleground for performance, I make steady progress while also not negatively affecting my main activity, I go 3 days a week and customize the template to allow for exercises that can carry over to the ring... Great video!

"Your program is not the reason you are stuck in a plateau. You are the reason." - Alan, 2015 "I was doing 5/3/1 this time last year and I wasn't making any progress." - Alan, 2017

@Cggdas

6 жыл бұрын

Yeah, that shit is dissappointing.

@joshjohnston7388

6 жыл бұрын

Cggdas such is the pitfall of an all kool-aid diet.

@joshjohnston7388

6 жыл бұрын

beefsteax I'd frame that a little differently. Alan recently threw out his entire body of knowledge (he literally said to forget everything he has ever said) because he paid into someone else's club and added 10% to one lift. That's not "changing your mind," that's more like joining a new religion. There's nothing wrong with broadening your knowledge base. There is something wrong with deciding this new thing is the only thing now. I've had manybteachers in my life, and one very important thing I learned is that there are many ways to do things well. If your combat instructor says his way is the only way, he probably isn't very good. And that's sad for many of us who learned quite a bit from Alan before he decided that everything he ever thought or said is invalid, because he was already pretty accomplished. New thought in, no room for any other thought.

@nathanhenderson3533

6 жыл бұрын

So you're saying you never learned anything and changed a former opinion you held 2 years ago?

@brotendo

6 жыл бұрын

OH SHIT SOMEONE LEARNED STUFF IN TWO YEARS AND CHANGE THEIR MIND OH SHIT WTF OMGOMGOMGOMGOMG

How many barbells do we need to eat to get to your strength Alan pls make a video about this next

6 жыл бұрын

depends on how long you cook it. barbells are vegan and gluten free btw so thank you for saving the planet.

@DelanceyThrone

6 жыл бұрын

I hear raw is best with avocado smeared along the rim for extra healthy fat to gain lean muscle mass

6 жыл бұрын

raw lifting & raw eating. I'm focusing on gaining lean fat at the moment though.

@DelanceyThrone

6 жыл бұрын

how do you do that and where can i find the mike chang video to teach me it

@oscarstenberg2745

6 жыл бұрын

5x5 but only eat 74% of each one

I just hate how people who have never read the book think that 5/3/1 means that you only do 5/3/1 sets/reps and you are done... Where are the acessory templates that have you doing 5x10 supersetting benches and pullups and presses and rows at least two times a week and hill sprints and prowler pushes on the off days? there are more than TEN different templates for acessories for different goals. 5/3/1 is just the first exercise and first 20 minutes of the 5/3/1 actual training.

@SneeMacher

2 жыл бұрын

True!!! Could be 5*20 push-ups or dips after press/bench.. low volume lol xD

@bendagostino2217

2 жыл бұрын

So true. I'm doing 23 sets per session on 531. Tons of volume.

@HenchPig

4 ай бұрын

Yes but all of the accessory templates have you doing sets of 10-20. This is completely sub optimal for strength. 5/3/1 is essentially a Hypertrophy program with a very small strength component. Better off doing one of the templates from practical programming for strength training.

"I'm actually not even a scientist" best line of the video Keep up the amazing content Alan. Your quality improves every time.

Honestly Alan: This video is kind of a let down compared to your usual standards. The 5/3/1 routine you followed is called "I'm not doing jack sh!t" in Wendler's book - and it is for people who have one or two busy/stressed weeks where they don't have time to lift properly - so he recommends doing only the 5/3/1 lifts as opposed to not lifting. The other templates have a ton of assistance exercises which are supposed to be customized to your personal needs (Wendler does have suggestions though, but if you need upper body strength you will focus on this). Some of them also include adding extra volume. (Boring but big is NOT what I am talking about - that is a body building / size building template which will at best prevent you from losing strength). Later on in "Beyond 5/3/1" Wendler has made two main-changes: 1. If you are a higher intermediate/advanced lifter you should only deload every other cycle (so every 7 weeks) and with higher intensity than originally prescribed. 2. He introduces "joker sets". These sets are for your good days. Lets say you had to do 5 reps with 85% of your training max and got 10 reps. Then instead of stopping do another plus set with 95% - then 105% and so on until you feel like the next set will be impossible. This raises volume on all "good" days drastically. Anyway: The original 5/3/1 does have its shortcomings - especially the original program, but you are not doing it justice. So you have found a Starting Strength coach that you like who has made you progress with a new program and that is cool. But why present your old program in such an unfair manner? It feels as if you are trying to distance yourself from everything you have done/said in the past to impress him (or the Barbell Medicine crew), and that is very unlike how I have come to "know" you through your content. To quote you on an old video reviewing programs "Every program works if you follow it properly". There is truth in that - so you have already given yourself the answer as to why it didn't work for you. Just to make thing clear: I am glad you new program is working better for you. I am glad that you like your new coach and seem to be learning new things. I am glad that your business seems to be doing well and you keep uploading (mostly) quality content. But I sure as hell hope you wont stop staying true to yourself - that is a very slippery slope. All the best. -T

@Voreniusqt

6 жыл бұрын

Well, Mr. Dr. Feigenbaum, MD made an article about 5/3/1 and Texas Method were he ended up kinda shitting on both, and now it looks like Allan is just making a video based on that. In the article he based his calculations on a 2009 article and just ignored everything Wendler has put out since. Kinda disappointing when he's supposed to represent a scientific sober approach. Honestly, I think 5/3/1 with Joker sets and FSL plus proper assistance selection, looks very close to what Allan is curently doing in terms of volume and intensity. However, since neither side bothers doing any research they just end up shitting on each other. I'll agree that 5/3/1 doesn't have optimal bench frequency, but the majority of implementations are a lot better than what Allan and his masters is making them out to be.

@archerengelo

6 жыл бұрын

yep this is what it is ... train under Feigenbaum, then shit on 5/3/1. I have even seen Feigenbaum troll Wendler's twitter multiple times.

@BarbellMedicine

6 жыл бұрын

I have never trolled Wendler on Twitter. One of his fanboys tweeted both of us at the same time and I replied to both, but never directly at Wendler.

@BarbellMedicine

6 жыл бұрын

You can read my article Into the Great Wide Open on 5/3/1. There is no variation of it that is still 5/3/1 that is useful. The core of the program is junk.

@Sully1111

6 жыл бұрын

"The core of the program is junk", and yet you and Alan are now Starting Strength disciples, extolling the mediocrity that is Starting Strength.

Is upper body recovery as simple as... smaller muscles, less damage to recover? You know what this means, dude? CURLS EVERY DAY BRUH.

@NumberOneStirlingite

6 жыл бұрын

Actually, biceps really can be trained everyday.

@madbodhi234

4 жыл бұрын

@@NumberOneStirlingite My elbow tendons dont agree

@FishTall

4 жыл бұрын

@@madbodhi234 yea elbow tendons cant be trained every day.

@BigUriel

4 жыл бұрын

@@madbodhi234 What do you mean by elbow tendons? Tendon pain in the elbow area is almost always a triceps tendon issue. Biceps tendinitis is most common at the shoulder origin.

@What-he5pr

3 жыл бұрын

Greetings from the future. Queue Rich Piana 8 hour anthem.

I thought he was saying "train on time" until today

@mustang8206

4 жыл бұрын

You're not alone

@colbyharris4398

3 жыл бұрын

Now I gotta double check, he’s saying train untamed correct?

@appleshampooid

3 жыл бұрын

It's a common newb untamed groupie affliction. Took me a few videos too.

I feel like the inclusion of Joker Sets and First Set Last (or doing BBB style assistance) takes care of the problems you discussed. Would be really cool to see a follow-up video.

@joselgaucho

3 жыл бұрын

I was thinking the same. Besides, you have to choose wisely your secondary movements. I recomend reading 531 for PL and Beyond 531.

@MrDW-ei1fe

2 жыл бұрын

He did for the most part. He said the problem is the total lack of volume at the right intensity and he’s right. FSL does become a significant stressor until the 3rd week and by then the lifter is possibly already detrained. BBB 5x10 is just too low intensity. Yeah it’s hard because it’s 50 reps with low rest periods after the main work but that doesn’t make it productive. It does very little for maximal strength. Joker sets are a good inclusion but you can’t do them until the anchors which are only the last 3 of every 9 weeks not including deload and even then there isn’t much guidance as opposed to programming singles as the main work with a specific goal in mind.

@WolfgangLizana

2 жыл бұрын

Honestly if he was doing 5/3/1 with jokers, then the "Boring but STRONG" template (10 sets of 5 at 80%TM) he would have made amazing gains. But for some reason he ran the oldest most outdated and basic version of the program designed for extremely slow but easily reciverable progress and not designed for the most efficient strength gains possible. It's sad really, because there are some extremely good 5/3/1 variations that work insanely well in the Beyond & Forever books. But the standard RPE training we see in most top USAPL lifters works amazingly good as well. Just wish people wouldn't claim 5/3/1 lacks volume/intensity when they haven't read wendlers books and tried variations that include higher volumes and intensities

@MrDW-ei1fe

2 жыл бұрын

@@eneserkuvan I’m the worst dude to ask about 531. I saw awful results with it and don’t recommend it for anyone unless they’ve already seen progress on it. I’m currently running the Texas Method 4 day split and think it’s awesome. If you’re into bodybuilding and powerlifting then I would ditch the overhead press or just train it as an accessory and use the extra day as more upper body work. However Texas method really isn’t a bodybuilding program in the slightest but you can definitely throw in a couple accessories if you have the recovery ability.

@MrDW-ei1fe

2 жыл бұрын

@@WolfgangLizana I ran 3 or 4 531 variations over the course of 4 months and saw massive strength losses. 531 is certainly not for everyone. It’s very minimal main lift work and too much accessory work. Accessory lifts should not make or break a program for a young intermediate lifter.

I'm too broke to afford free

@shumardi1

6 жыл бұрын

Chill Out Dude Hey, no shame in that. When I was a kid we were too poor to pay attention.

@grizzle7935

5 жыл бұрын

@@shumardi1 I was so poor, in my neighborhood the rainbow was in black&white.

531 was awesome I started powerlifting with that program and loved it!

Good video Alan. I am the same as you spent years training 531 style and this year starting following Renaissance periodisation and the increase in volume and intensity is doing wonders for me

One of the most important aspects of 5/3/1 is the accessory work though. My current routine (BBB) has you doing OHP as an accessory to BP and DL to Squat and so on...you do them at 50-60% for 5x10 reps. I also proceed to add 3-4 more accessories per day. It's working for me (Although I'm not really advanced) and it's really fun. Your week looks like hell though. It sure as hell would be effective.

"My volume is so much higher now, if I discount the 50 reps @70% of the training max every day."

tame untrained

I've been doing 5/3/1 for about a year and a half, seeing great progress into an advanced stage. This video kind of misrepresents 5/3/1 by neglecting the fact that 5/3/1 uses supplementary and assistance work to add main life volume . I personally recommend first set last 5x5. FSL 5x5 will change your volume/intensity as follows using Alan's math: 5+ week - 45 reps at %65% 3+ - week 37 reps at ~68% 1+ week - 30 reps at %71% On top of that, I would suggest some variation of your main lift for an additional heavy ~25 reps a session. (I like 4x6 or 4x8) Since Alan counted variations of the main lift in his math, it is only fair that I do as well. I won't do the intensity math on this because it depends on how intense you want it to be and this comment is getting long. But looking through my training logs I average about ~140 main lift pressing reps a week, which is still less than Alan, but not 4x less. I will note that my average intensity is still a lot lower than Alan's. That said, I agree with Alan's points about 5/3/1 not having enough volume at sufficient intensity. But you don't need to misrepresent the program to make this case.

@jzen1455

2 жыл бұрын

I agree. there are dozens of 531 variations, and Alan did the very basic vanilla variation.

Thanks for sharing Allen. I've seen the same thing in my own training where the upper body volume needs to run at around 2X compared to lower body work to make progress.

Alan maybe you should give Beyond 5/3/1 another read

@AB-vx6bm

6 жыл бұрын

Or even the first book.

@AB-vx6bm

6 жыл бұрын

Wait until you read Forever.

@AB-vx6bm

6 жыл бұрын

Agree that the meat is in Beyond. I love Forever, though. Some of the tweaks he made to the program are great and I'm amazed at how much he does with 5/3/1.

@JustMe-999a

4 жыл бұрын

5/3/1 sounds good on paper, but it's not that effective. It's just not enough work.

I love you Alan, great video! Can I use this to increase my SAT score, though?

Love the video format great mixture of info entertainment and simplicity

Taking an average intensity does not always make a lot of sence. Having a group of people where the one half is 20 y/o and another half with 80y/o and saying that the average age is 50 is true, but does not give is a precise image of how old the people are. Same with intensity. Squating a 1RM and afterward squatting 9 reps at 30% intensity will give you an average of 37%, 10 reps. The next week you squat 10 reps at 50%. Which day was hardest? The first day. I dont know a lot about 531, and never plan on doing it, and im a part of the ss "cult" myself, but doing a set of five at 83% and doing two back off sets at 5x65% will give an average of 71%, 15 reps. Lets say another person does 3 sets across of 5 reps at 72% what will cause an adaptation? The first example with the heavy set could be an example of intensity day on The Texas Method. The other one would anly serve as a light day. The light day, (mabye medium on a HLM program) the first example will proberbly cause a bigger adaptation than the second. Of cause it makes no sense to pick out single examples like this. It only makes sense to talk about one week of training, or mabye a month. But my point is that taking the average of the intensity does not always make sense.

can you do a tutorial on RPE? specifically how to utilize it effectively and how to find your numbers via spreadsheet.

@nathanhenderson3533

6 жыл бұрын

nineteen twentyone That spreadsheet is from Austin and Jordan's ebook The Bridge that is available in the description for FREE

Damn it, Alan. Now, I have an assignment this weekend. That is to figure out what your saying.

Fantastic video, man! I'm on my own modification of 5-3-1 with...mixed results. Before seeing this video, I was intrigued by training based on RPE...thanks for linking to The Bridge...definitely going to give it a look.

so on Thursday you did al lthe 4 movement ? top singles 5x5`s..total workout time 3 hours ? Also could not find any download link for the Bridge

I was running 5/3/1 for a long time. I was making veeeeeery slow progress. Now I'm running The Bridge. I'm in the 4th week and my gains sky rocketed. Everyone should try out. The first two weeks are challenging, makes you think on quitting, but then you get used to it.

@hariskhalid2323

2 жыл бұрын

so what's your review of the bridge? Or u got any better programs you've tried in the last 4 years

@raulhansen

Жыл бұрын

@@hariskhalid2323 that aged well! I've dropped it. I'm with a Powerlifting coach since 2018 and I compete through IPF here in Brazil at 120kg class. The best program is to have a coach doing the periodization for you though. Thanks for the shoutout!

Yeah high volume on OHP and bench did the trick for me as well. Following nsuns 5/3/1 LP I finally pushed my bench over 100 kg and OHP over 70 kg and it hasn't stopped improving.

Is there a difference in workout duration between 5/3/1's paltry volume and the more efficacious double-triple-quadruple doses found in Barbell Medicine?

Can you make a video about how to start training with RPE for those of us that want to do the bridge? Thanks Alan, great content!

@Worlds.Strongest.Mauro10

6 жыл бұрын

The Dacian Prince I've been bro lifting for 3 years, but started the Starting Strength Novice Linear Progression 3 weeks ago. I'm gonna run it as long as possible, then hop to the bridge. I'd recommend the same.

@AlanThrall

6 жыл бұрын

Read the e-book!

@Ilikegames55

6 жыл бұрын

he has a new video demonstrating this

alan once you told that the first time you followed 5/3/1, you had non-stop gains for a year...

In Wendler's books there are many ways to increase the volume: such as boring but big, first set last and many other options to provide supplemental work to the base prpgram...

@AlanThrall

6 жыл бұрын

Isn't Boring But Big 5x10 reps with 50%? That would drastically decrease average intensity. Remember, not all volume is created equal.

@aleck156

6 жыл бұрын

How about first set last - 3x5 or 5x5 at 65%, 70% and 75% ?

@YippeeKiYay76

6 жыл бұрын

Wendler's latest work/book has routines with far more supplementary volume than the original programme. 5/3/1 lifts followed by 5x10@65% or 10x5@70% or 5x5@85%.

@TheKapzor

6 жыл бұрын

Alan Thrall Wtf there are Many other ways to incorporate more volume In 5/3/1 ? Programmed assistance exercises for each week.

@cumshotoftheweek

6 жыл бұрын

illcrosstheuniverse Yes but BBB is volume for the sake of volume. The intensity is far too sub maximal.

100 % true. One of the main issues with the most programmes: No difference in the upper- lower body frequency. I had absolut the same experiences. Great job Allan!

Holy shit, your subs skyrocketed since I last visited your channel! Congrats man, this channel really deserves it.

Stop scrolling, friend. I've summed up all the comments for you. "You did 5/3/1 wrong" "You did the old method of 5/3/1. It's better now." "You forgot to do the 1000 reps of assistance work." "You said something different 3 years ago." "You should try ." "But does 5/3/1 and is way stronger than you." "I live in my mom's basement and have never been to the gym and get human interaction only by posting whiny crybaby comments on KZread."

@XxBishop78

6 жыл бұрын

Captain Dan priceless bro haha

@xene911

6 жыл бұрын

well... some of those sentenses you will find under every trainingvideo on youtube :)

@MikeLee-tv3pz

6 жыл бұрын

So pointing out that he hasn't compare the program as recommended by webdlernisnt valid criticism.....? Eh?

@MrTimmywizzle

6 жыл бұрын

I want to agree with you but Wendler has literally released 2 books to specifically address the same complaints Alan has in this video.

@MikeLee-tv3pz

6 жыл бұрын

tjwd wendler says to do BBB along side it literally adding 50 reps. I'm sure strong lifts is on its first draft, nor is starting strength or any other widespread program. So why not just compare the up to date info to the up to date info? I first picked up 5/3/1 a couple of years back and even then it was old news that wendler reccomended BBB alongside it, as the article.i came across where he reccomended it wasn't exactly new. But he doesn't look at BBB Alan just pretends you do the bare minimum which wendler makes very clear is only really half the program. And Alan doesn't acknowledge that really. I'm not a huge fan of wendler pre season, I got results on it with a few small tweaks, but I disliked the lack of pulling volume on it quite a lot. It's far from perfect.

For those of you who are interested in 531, be sure to buy beyond 531 which is the updated program. This book is better suited for powerlifters because there's many templates that have bench three times a week and squat three times a week. It's also a great read.

Hey, Alan. Are your squat days the same as your deadlifts as far as volume/intensity?

your current program looks pretty good. i have a question. when you know when its time for a max test(in your training program of course)? thank you.

Alan, fuck the haters. Don't be upset that you have learned new things and are making insane progress. Keep up the good work, man.

@MikeLee-tv3pz

6 жыл бұрын

Josh Richardson no one is upset he's moved on. People are upset that he's comparing something that is NOT what webdlernisnt reccomends and calling it 531. Compare away, but be fair.

Many problems with this video, your example of your squat week and the percentages you use would be for day 1 week 1 of the program, you are meant to start light and ramp up at the start of the program. Your squat 5's day 6 months into the program would be far more intense . As for volume and frequency, Wendler has addressed this many, many times. FSL, joker sets, customised assistance work etc... There is a reason this program is insanely popular.

@MrDW-ei1fe

2 жыл бұрын

Theoretically that would work great but realistically many lifters who are used to higher volume at a higher intensity would become detrained and see a regression as opposed to progression.

Alan, I saw this video and I’ve started the program now, 3 weeks in and I’m enjoying it, I was just wondering if this programme will help me gain size and strength, I want to get bigger and stronger, I’m guessing any lifting will make you bigger but I was just wondering if you had any thought on it or anything I can do on top of the bridge to help build size and strength? Thanks and keep up the good work!

Much food for thought, Alan. Thanks and Semper Fi

@darrstreet4867

4 жыл бұрын

Pricees

You killed me at "cause EVERY day is chest day"

I found the same thing Alan, increased volume and frequency are huge to boost your numbers. This is due to the neural adaptations that happen in our bodies, since the human body is lazy AF and always tries to find was to be more efficient at the tasks to spent less energy, if we set this stress often and in large quantities, is just logical that adaptations would happen faster

with the bridge it´s only 3x per week i train. is that enough?

Alan I love your videos man!

13:14...I'm actually not even a scientist 🤣🤣🤣🤣 Just found your channel. Great content. Well made videos

Personally I've changed 5/3/1 with waves. Basically i do three or four waves of 5/3/1. I agree that basic 5/3/1 has too low volume

@MikeLee-tv3pz

6 жыл бұрын

Marco Perissinotto that's it thought you're not meant to do JUST the basic 531 program.

Do you have any videos on how to prevent deep hip flexor pain from squatting?

A video on just RPE and how to incorporate it would be really fantastic Alan. I plan on getting a coach once I can afford it but I gotta do something until then. Keep on killing it man, and thanks for this good info!!

I have just finished my "nsuns 531", I ran it for 6 months and gained 20 lbs to all 4 lifts. Remember I am an intermediate lifter, not newbie gainz, so I can't complain. I switched only because I wanted to experience other program. But I must say, 531 was not the best compared to all the program I have tried, neither the worst. And it actually works.

@TM-ul8ce

2 жыл бұрын

What’s the best?

5/3/1 has changed a lot since it was first released. Beyond 5/3/1 introduced a lot of assistance templates, and these templates give extra volume for the MAIN lifts - this is what 'assistance' means in 5/3/1 - compound movements, not accessories. Also, the most recent 5/3/1 book, called 5/3/1 Forever, sells the program as a general athletic program, where it provides many templates for including lifting, assistance work, conditioning, recovery work, and athletic work. It has templates for many different kinds of athletes with different goals. A big part of the program now is periodization - there are 'leader' and 'anchor' templates, which correspond to volume and intensity blocks respectively. It even has a beginner-specific template. Wendler uses 5/3/1 to train high school athletes, similar to Juggernaut Training Systems. 5/3/1 has become more of a philosophy on how to train and a brand with many associated programs/templates; it's not just one program. Because of the above, I think it's useless and even detrimental to make this comparison video. 5/3/1 is no longer the program that you ran (even though you didn't really run it how it was intended, with all the assistance work). As a result, you're spreading misinformation about the program, which will prevent others from learning more about the programming that Wendler has created.

@pritok6

6 жыл бұрын

I am really dissapoint in this video. Alan is one of the best fitness youtubers. alan wasnt even able to find information about program he was running for i dont know how long. He was basically running i aint doing jack shit template (official wendlers template). His data were correct. but misleading. he should change name of the video 5/3/1 I aint doing jack shit.

I do legs,push,pull twice every 7 days with a rest day in between each cycle. I go light on the first cycle with more reps for hypertrophy and then heavy on the second cycle for strength. Is it possible to make both strength and hypertrophy gains at the same time like this? Or am i just wasting my time. Its too early for me to tell since i just made this up and have only been using it for 4 days. I use to do push,pull,legs twice every seven days with a rest day on sunday but after almost a year of it going well i began to overtrain and noticed my deadlift and squat maintanaces were getting harder. (my diet wasnt the issue. (i squat and deadlift once a cycle) Any reply would be cool thanks. And Im 15 btw idk if it matters.

Hey Alan, I just started the bridge this week. The rpe still feels a bit strange but having done 5/3/1 for over a year now (without significant progress) I do seem to know my rep ranges. Not doing assistance exercises after my lifts feels also a bit weird but there's an extra day for that. Only thing i want to know is how much rest you take between sets? Because i tend to have done my training session in about 50 minutes.

In conclusion use a program that works for you.

5/3/1 is not only the minimum sets you do. What about accessories? I will follow 5/3/1 until I make no gains and then I will try the bridge. Looks pretty good.

@supimjocktopus

6 жыл бұрын

He specifically mentioned he wasn't including accessories in his analysis.

@supimjocktopus

6 жыл бұрын

He was most likely referring to dumbbell accessories lol.

@williams7787

6 жыл бұрын

Chris Adams The reason he excluded the accessory work is because it's not very specific to the barbell movements. It's different movements with different impliments at far lower intensities. TLDR: Not all volume is equal.

@williams7787

6 жыл бұрын

Chris Adams You should ignore it if its unspecific and doesn't have much carryover. But if he did leave out barbell supplementary lifts I think thats wrong.

@DieErdnussEnte

6 жыл бұрын

In Big but Boring you do 5x10 squats and so on. It has carry over. What you say is just wrong. And Alan should have talked about it more.

Could the training volume have been increased if you used a different 5 3 1 template?

do we need to offset high pressing volume with more pulling volume?

#1 I'd have to say is Conjugate/Westside.

@rockfella27

6 жыл бұрын

Christopher Henry Yep. Soon people will realize that.

For a long time I had a long and complicated lifting program. I was on the ICF with extra stuff, so each day I'd be doing three or four main movements and then accessories, and other random things. After going to the gym for two years or so with this program, my mindset had moved from becoming more aesthetic to appreciating lifting heavy, so I figured I'd try a little powerlifting instead. After doing a bunch of research on things and watching a lot of Alan's videos, I decided to try the simplest possible program. Every week I have a squat day, bench day and deadlift day. I only do that movement for the entire duration of the gym on that day at an intensity of 70 to 90%. Each week I count together my volume and try to do more next week. No rep schemes, no set amounts, just lifting. I also eat a lot and put effort into getting good sleep. So far I've gotten to the biggest numbers I've ever seen. When I stall I'll add more variety of movements, but for now it's working pretty well.

However, when you follow the basis of 5/3/1 and adapt it to a lot more volume, would that make sense? Like now I bench 165 x 5, 187,5 x 5 and 210 x 5, would it make sense to increase the volume by doing the 187,5 x 5 multiple times, for example 7 sets?

This was a beatiful video, thank you.

Thank you for your time making all of these very informative videos. the Professor, building bigger and stronger Americans. could you do a video on improving recovery. what tips can you give us.

Looking Christ-like.

@perturbo

6 жыл бұрын

"looking"

@chryzos3091

6 жыл бұрын

beeing*

@unknowndude879

6 жыл бұрын

Alans not black

@Jackmerius_Tacktheritrix5733

6 жыл бұрын

unknown dude Yes. Christ was a gay, black Jew

@mdd1963

5 жыл бұрын

Or, alternatively, the vest wearing, jihadi-like look....

Dude this is my first time hearing about RPE! Gonna be trying your program. 🤘

This was super insightful! Thank you so much 😊

Im 17 my birthday was yesterday Im 5'7 and Im 62 kg bw currently running 5/3/1 In two cycles my old deadlift 5 rep max is now my 9 rep max and my technique is also .cut better Im not strong not claiming to be but it worked for me

@FrameForgeQuest

6 жыл бұрын

Benjamin X Are you sure you are an intermediate lifter?? 5/3/1 is for intermediate lifters. If you are still a novice lifter, you should be doing Starting Strength or StrongLifts 5x5, not 5/3/1.

@benjaminx7822

6 жыл бұрын

accordingly to most weight to lifts charts Im an intermidiate lifter (my worst lift being the bench but still intermidiate ) I tried starting strenght but made no progression in the bench and dead and my squat and OHP didnt went up that much plus even if it works I found it boring and training for me is the best part of the week not enjoying it was frustrating

@FrameForgeQuest

6 жыл бұрын

Benjamin X If it didn't work when you were a novice, it was your fault, not the program's. You probably didn't eat / sleep enough, so its impossible for the program to work (95% of people who said it didn't work weren't eating / sleeping enough, even if they think they did) , or you were doing other things that were interfering with your recovery (Like doing other exercices, too much cardio, changing the program). SSLP and SL 5x5 are time proven methods that work for novices every time they are performed correctly.

@benjaminx7822

6 жыл бұрын

Wagner Bertholdo Burghausen nope I did everything as intended it worked on some lifts becuase I was not as good at them most people that have done this program usually get stucked with the same weights and I was already there when I started therefore it didnt work FOR ME you are completly right that this programs are time proven and I never tried to say they were bad or didnt work just that they didnt work FOR ME

@FrameForgeQuest

6 жыл бұрын

Benjamin X Well, I mean no disrespect to you, but I think if it didn't worked for you, and it worked (and still works) for everybody else, I can only guess you were doing something wrong... probably your form weren't very good at the exercices you didn't improve, and / or you had some recovery issues... Every novice should be able to make good progress in these programs... novices dont really need specific programs written individually for them (thats for advanced lifters / top level athletes). Mark Rippetoe is the one that says: "you are not a special snowflake". And I think this is True for novices... Anyway, thanks for sharing your experience, brother. It was nice to chat with you. Keep training, good Luck :)

When i was benching and oressing once a week and maximum intesnity each day my lress went up 10lbs and my bench went down 10lbs

well im beginner and 33 yeras old and 170cm and weigh 70kg... i just want to get nice shape and become strong and not get massive muscle size since im short. what beginner program should i start with ??? since 5-3-1 is obviously not for me or for beginners even thought i came to this video cause i searched best strength workout program.

Hey Alan as a working student i dont really have the time to go to the gym. I was wondering if I should just do 3 days a week with only doing all 3 main lifts 5x5 would still work for an intermediate lifter. (3xbw DL 2.5x squat 1.7x bench)

9:32 I feel you bro

Alan, you should be noted that the 5/3/1 people are doing nowadays is often quite different to the 5/3/1 original. You can address any of those "problems" (intensity, volume etc.) with the new programming. Just to throw an example with more intensity/volume: Building the Monolith.

@nidhogg7548

6 жыл бұрын

Lauri Ve could you please link the new 531 please?

@l.v7344

6 жыл бұрын

Nidhogg check out the Jims forum in Tnation for some quidance. For the complete method you'll need to buy the forever book or log in to his private forum.

How many reps and set would be best one to build muscle I have been to doing my 4 sets of 5. But I don't know if that is the best way to build muscle

Can you do like one week lot of volume and another lots of load??

5/3/1 is only a core, schema - You allways can (and You should) add proper accessories, that depends on what You actually need. If You want to increase muscle mass - use "Boring But Big" protocol, if You want to increase strength - You can perform accessories in "5x5" schema. I agree with You - 5/3/1 is average program, but not because low overal volume, but because 5/3/1 is too universal - it gives to many protocols, options, variants, etc... In my opinion, there is a paradox in 5/3/1 - to compose full program based on this schema, you need some knowledge... but if You already have this knowledge, you probably don't need 5/3/1! ;-)

@Clinueee

6 жыл бұрын

" if You already have this knowledge, you probably don't need 5/3/1" finally someone gets it

ARGHHH I have been spinning my wheels on 5/3/1. Doing a bit more volume after the main lifts but not enough, apparently. I wish I would have seen this video 7 weeks ago... 5 weeks out from my first competition. Oh well. Always funny and informative. Not a lot of stupid filler. You rock, Alan. Thanks for the advice. Clicking on links now.

@40andStrong

6 жыл бұрын

dustyutubeify 531 has low volume try candito 6week prog. for 3 cycles and after that try smolov jr. but use the 2nd cycle 1rm for smolov jr.

@dustyutubeify

6 жыл бұрын

Thanks Erving Jim Ugsod, I will definitely look into that. First powerlifting meet ahead and my goal is to just not look totally stupid.

I swear you're videos gets better every week :)

Alan, for someone who is somewhat Newer to lifting, would you recommend starting strength?

You forgot that 531 has Boring but Big. 531 and 5x10 Backof Sets.

@perturbo

6 жыл бұрын

5x10 @50% is garbage is just gunna drop the average intensity tf

@supimjocktopus

6 жыл бұрын

is 5x10 backoff sets still not an absurd amount of extra volume to makeup for the lack thereof?? And if you're doing a 5x10 wouldn't the overall intensity be significantly less? Sure it would create a hypertrophic adaptation and slight strength adaptation, but Alan is talking about getting the best strength strength adaptation.

@forteastro6996

6 жыл бұрын

There is a 5*10 @ 70% in his book. I would not recommend long term, it severely fucks you up on deadlift/squat day. Holy shit, it's nearly impossible if you don't have the proper nutrition/rest.

@smurf88

6 жыл бұрын

To answer your questions, 531 is only slow in terms of weight progression. You set rep PRs as often as possible, which still gets you stronger after every session. 531 is healthier than a linear progression because you train with more submaximal weights rather than pushing the weight every session. Weights in the 70-80% range are easier to control, allowing you to train your form while simultaneously setting a rep PR. Besides that, pushing the weight every session without any variant exercises can lead to overuse injuries pretty easily. In addition, the strength endurance you gain from higher volume transfers over to handling heavy weights, because more strength endurance allows you to better control the weight during the eccentric. There isn't anything wrong with linear progressions; they are a pretty good way to introduce a novice lifter to lifting and find out their level of strength. But if you follow Rip's advice and eat 5000 calories a day, you will end up looking like Zach Evetts' or Powerlifting to Win's progress photos. Sure, you'll be strong, but when it comes time to cut 40 lbs of fat you'll lose hundreds of pounds on your total anyway. Why not take the slower route in the first place, avoid getting obese, and gain more hypertrophy from the use of higher volume?

@mattdelvecchio1537

6 жыл бұрын

David Van Legendary stock 531 BBB is 5x10 @ 70% of your training max, not 50%. you can increase or decrease as desired. it’s a volume add-on intended for use during your hypertrophy period rather than your strength period. 531 is designed to be customized for different phases of your lifting goals. you have to be an active participant and think about what you want to do then mod it accordingly. this is fine. if you just want a PL routine that’s fine but that’s a different goal.

Your training is very similar to the training I get through mike Tuchscherer

@KennethBoneth

6 жыл бұрын

mike uses more volume though

@perturbo

6 жыл бұрын

Mike T is the man

@loosey5

6 жыл бұрын

Jordan was coached by Mike a one point

Love of the new intro! And the "doctor parody"!!

+Alan Thrall Can i add arms in 5 3 1 progam and how many per week should i do?

@mdd1963

5 жыл бұрын

If you do enough heavy pull downs or chin ups and bench presses/military presses/dips heavy enough, then one set of agonizing curls to a painful ass 15 reps is enough! Even then, the extra set is optional....sometimes, less is more!

lmao the problem here is that you are assuming people are only doing the main lifts, without assistance exercises, when doing 5/3/1 which isn't even recommended by Jim Wendler in the book? You already know there are labeled templates for assistance exercises for 5/3/1 in the book so why avoid this in your video? I have and am still making amazing results off 5/3/1. I already see people giving 5/3/1 shit in the comments because they are listening to their idol, which is a shame since your are obviously missing out a lot of information about the 5/3/1 program. 13:20 no the different between the numbers doesn't tell shit since the volume on the 5/3/1 is calculated without assistance exercises.

@jakobmayr8696

6 жыл бұрын

and thats exactly why ist not that good. There is no periodization after your main lift if you dont do it yourself. A program which has periodization on everything you do in it will be more efficient most of the time, because in wendlers 531 you might get a Little lazy on them and think yea I m just going a lil lighter on db press today... . If you program your accessory work yourself with wendler like alphadestiny says in his new Video I think ist pretty much as good as alans program.

@TheHaiku2

6 жыл бұрын

Wrong. Alan said at the start that if you're on a different program and it's working then carry on. You spent a paragraph whining because you couldn't be bothered to pay attention to the first couple minutes of the video.

@TheKapzor

6 жыл бұрын

No periodization?? Page 53: "Programming Your Assistance Work - The Simplest Strength Template The next few pages is an example 4 week template of how the program will look during a full training cycle. Here are the sets and reps for each lift, for each week. Week One - 50%x10, 60%x10, 70%x10 Week Two - 60%x8, 70%x8, 80%x6 Week Three - 65%x5, 75%x5, 85%x5 Week Four - 40%x5, 50%x5, 60%x5" "Like the 5/3/1 program, the sets and reps are varied each week and are given a set percentage for each set." Why do you just write stuff without doing any research what so ever? These are all literal quotes off his book.

@salsolis9254

6 жыл бұрын

100%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%

@TheKapzor

6 жыл бұрын

TheHaiku2 No??? I am saying the video is wrong because he doesnt take the assistance exercises of Wendler 5/3/1 into account??? The point of the comment was not to tell about my progress? Are you dense lol. Not even hard to figure out what I am trying to say with my comment.

The 5/3/1 books address All this

@manuelbergmann9222

4 жыл бұрын

Maybe you 5/3/1ers might just tell us normal people what is wrong with Alan's numbers instead of wanting us to buy and read 3 books + blog posts + podcasts and other shit just to "understand" a training routine in literally any comment section of a 5/3/1 critique ever.

@Dippedinblackink

4 жыл бұрын

Manuel Bergmann facts. I ran 5/3/1 for about 8-9 cycles and felt I didn’t get stronger one bit.

@datglasstho

4 жыл бұрын

@@manuelbergmann9222 Alan here is really only using the very first iteration of 5/3/1 and bringing up low volume. Subsequent modifications to 5/3/1 through the 'Beyond' and 'Forever' books add things like 'first set lasts' and 'jokers', among other things. 5/3/1 is a lot more intricate than what it once was. But it's also difficult to briefly explain in a 5 minute video or a KZread comment, just like Alan's program as well.

@smolkafilip

4 жыл бұрын

​​ Manuel Bergmann OK. What Alan is doing is disingenuous because his numbers do not reflect all the work included in the program. Those first three sets in the 5/3/1 template are the core of the program, that is true, but unless you are in a big hurry or you are really depleted by other types of training (like if you are an athlete in a different sport, in that case the bare template with 3 sets only is aptly called "I'm not doing jack shit"), you are not supposed to only do those three sets and go home. That is not what the book says, you would not need a full book if that was all of it. A lot of the information in the book are multiple templates for "assistance work" and that is where the majority of your volume comes from. I don' want to just give out all of his stuff, but one of the templates which is publicly available on his site is called Boring but Big so since you can just google it I do not feel bad about publishing it. What that template basically consists of is following your main three sets with five sets of ten at 60% of your training max on that same lift. So that straight away takes total weekly reps from about 20 to about 70. Another one is First set last 5x5. With that template, you follow your last set with five sets of five repetitions at the weight you used for your fist 5/3/1 set, which will be 65-75% of your training max. That again takes your average weekly reps from about 20 to about 45, which is more than double. If Alan actually ran 5/3/1, then he surely knows better. He must be aware that these templates exist and that he is supposed to use them. I find it hard to believe that someone who likes lifting this much and essentially lifts for a living would only do 3 sets of one movement per day and go home. That just does not make sense. If that indeed is what he did (which I doubt), then it is his own damn fault for doing something that Wendler specifically says is not recommended by him and that it is only useful either occasionally like if you are on the road and just want to do your main lift done in a commercial gym or if you have very little time in which case "it might work for a while". But even if he did in fact train that way whether it was for time reasons or if he was just burnt out and did not have the willpower to do more, his video is still dishonest because nobody who puts an absolute priority on strength gains would read the book and then decide to replicate that. 5/3/1 is a well established and proven program that works and is recommended by many for a good reason. To think that it is as bad as Alan says it is for such an obvious reason and yet nobody has picked up on that until Alan did, that just doesn't make sense. I have no doubt that whatever Alan's coach put together for him yields better results. It stands to reason that a program tailored precisely to an inividuals needs and goals and abilities and weaknesses would do better than a publicly available program which is of course generalized because Wendler does not know who will end up reading it. But because of how popular the program is, it also makes it well worth it for Alan to trash it, because those 3 numbers in the title will get clicks and that is all that counts. He then misrepresents what 5/3/1 is, completely trashes it and when people who don't know any better hear him trash something that according to others is so good, it implies that his programs that he sells must be absolutely awesome, if they make 5/3/1 look bad in comparison. It is a cheap marketing trick. That's all.

@BigUriel

4 жыл бұрын

@@smolkafilip If we're being honest, yes 531 today addresses these issues, but only because Jim Wendler has made countless addendums to it over the years, because the original program didn't work all that well. I wouldn't say Alan is misrepresenting what 531 is, but simply not discussing the most up to date iteration, he's going by the original template which is still what will come up first if you google it, and if you want the full detail of the program with all the variations that Wendler has added you have to read the books and filter out only what you actually need (Wendler has also written lot of "filler" content, like a gazillion different variations for specific applications that nobody will ever use the program for and which probably don't work as intended at all - don't get me started on the medicine ball throws or weight vest walks, he'd have a very hard time proving how these will make anyone stronger). Having "been there and done that" I'd say 531 is a solid strength program if you're smart with your assistance exercises (especially by doing variations of the main lifts on the alternating days, so as to increase frequency to twice per week instead of only once) and if you use joker sets as that volume at higher intensities is very important and the base template is severely lacking in it.

Alan, vets, somebody please help me! I'm on week 5 of the 5/3/1, should I keep going or should I change? I was planning on finally getting knee sleeves so I might have to start fresh again, anyways, but should I start fresh with 5/3/1 or what Alan is suggesting? (SN: I have bad knees and I'm doing sumo deadlifts)

So what do you think about doing a 5/3/1 when you're doing another sport at good level at the same time, isn't the lack of volume a good point for performing during the whole week with cardio, sport, and lifting?

This is an old video, but I just wanted to say that I don't believe that these are good metrics for tracking training volume hypertrophy. Perhaps its different for your case because you may be closer to your genetic limit in terms of how much muscle mass you can put on your frame naturally, but it's the number of hard sets per week, regardless of rep range that determine whether or not hypertrophy is induced. This essentially means that a person that is doing 20 sets of 3 weekly, will have the same hypertrophy as someone who performs 20 sets of 10 weekly provided both are at the same intensity. Tracking both reps and tonnage are useless without using considering intensity as a metric, which is why I don't understand why you even included the total amount of reps in your current program compared to 5/3/1, when it's sets taken close to failure that are important.

@alexioats1

4 жыл бұрын

I agree. He also doesnt factor in the assistance that wendler reccomends and is very narrow minded

I had the same results with 5/3/1. I think its a great starter program and it gets you use to lifting more from strength than bodybuilding but quickly you need to move on to a more balance and high volume program.

would it be possible to do the starting strength method till a plateau is reached, and continue training this peak once a week for maintenance? I train in weight classes and cannot add more muscle miss

What about 5/3/1 with 5x5, 7x3, and 5, 3, 1, 1, 1?

I was getting weaker by doing a program very similar to the one you’ve started. Went to a much lower intensity and volume program and have been getting dramatically stronger every workout. I guess my point is that change is good.

Did you really just do the standard 5/3/1 scheme and none of the thousands of templates Wendler has pushed out over the years? And now you wonder why it's not enough volume? I assume you didn't read "Beyond 5/3/1" as it lists tons of possibilities to increase volume, such as First Set Last, Joker Sets, tons of variations of Boring But Big as well as other templates (Full Body, SSS, Strength Challenge, 100 rep challenge, rest pause, frequency project, etc. etc). Just doing the standard 5/3/1 is refered to as "Not Doing Jack Shit" and is not even recommended by Jim Wendler himself. Don't tell me you didn't know that. I remember a video of you saying that it's never the programs fault if you don't make any progress, it's always your own fault. Does that apply to everyone but yourself? What the hell happened to you man? I used to watch your videos religiously but since you're into SS, the quality of your videos has steadily decreased. Very sad.

@VincentS988

6 жыл бұрын

Michael Schreibeis And doesn’t Allan advocate for Starting Strength nowadays?

@VincentS988

6 жыл бұрын

JimsHacks I do 5/3/1 with first set last and joker sets on my 1+ week (week 3). If I get more than 2 Reps on my 1+ Set than I’ll perform joker sets... Wendler came out with Forever 531 and there are so many different templates for various training goals. Allan is specifically talking about the basic 531 program but I would love to see an updated video by these KZreadrs who all regurgitate the same “not enough volume” information.

@jbb66

6 жыл бұрын

Great response! Couldn't have said it better. Sorry for reviving 5 month old comment.

@Soccasteve

6 жыл бұрын

I’m having a similar experiences recently after returning to 531. I tried vanilla 531 with BBB like 5 years ago and didn’t make much progress. Recently my lifts have been stuck for some time and I began following a training log of someone who was running 531 with joker sets and FSL. Man I can tell you this is exactly what I needed. Turns out I just wasn’t pushing my sets hard enough and had been training too much 5x5, 6x5, 6x3, etc for volume. The way I run it is to just hit the top set of the day and on some movements I do one joker set after and then one high rep set as FSL. Accoessory work is done using lifts that build the main lifts I’m focusing on.

@johnteds4761

6 жыл бұрын

It's Austin Baraki and that other SS guy. I like SS but they're always going on about how 5/3/1 is "not optimal" and Alan picked up on it.

Anybody knows where I can the bridge program, the link seems to be broken. And other sites don't send me anything.

Considering the lower amount of volume, would anyone suggest 5/3/1 as an "in-season" strength training program for sports such as basketball, soccer, or ever ultimate frisbee (i.e., sports that don't rely heavily on strength in sports-specific skills). For example, team practice twice a week, game twice a week, strength train with 5/3/1's lower volume/intensity 3-4 days a week. Theoretically, this would allow for strength maintenance at worst (subtle gains at best), while allowing for ample recovery time due to low volume/intensity? Am I full of shit here, or making sense?

I do 5/3/1 for Powerlifting. Been losing weight too. It works for what I want to do though.

@ibrahimtastekin275

6 жыл бұрын

Same. I do it for strength and aesthetics since it's so flexible in terms of accessories.

@Nhouyengah

6 жыл бұрын

I do 5/3/1 with assistance exercises and a first and last rep based on the RPE method I've been pushed to my training limit this way by adjusting the 5/3/1 nopt only in intensity but also in volume

@jefftparker

6 жыл бұрын

Exactly we all three probably do it a bit differently yet we still make gains. Very versatile program.

@ak47ava

6 жыл бұрын

i do incline and bench and decline bench with 531 on flat bench so it is like bodybuilding.

@Olordrin

6 жыл бұрын

Just out of curiosity, did you guys start out on a more standard linear program before 5/3/1? This has no bearing on the conversation, just looked like a good place to ask :D

I typically do my 531 sets, joker set then either 3x8 for first set last or 3x5 second set last for squats, then 5x10 belt squat and if i have enough in the tank some SLDL, then on Deadlift day ill do my 531 sets , joker set if it will be clean, 3x5 first set last, or 3x8 depending on the week and how much is left in the tank. Then some SLDL followed by either a box squat or front squat. 531 bench day + 3x5 and 1xrm bench day. Feels like a shit load of volume and beats me up pretty good. Hoping to get better results out of 531 this time around, with the extra volume. Im not hugely strong by any means, 180kg squat, 200kg pull, 115kg bench. ( since last test) after 3 or 4 years of going to the gym. Sure I could have made better progress had I not wasted 2 years not really knowing what I was doing but hey, still plenty of room to progress on 531, surely

@amitsaharan819

6 жыл бұрын

@Mike Hewson can u please elaborate a liitle bit about your 531 bench day and also your military press day.

@mikehewson2756

6 жыл бұрын

so my 531 bench day consists of the usual 531 set, e.g on tueday I did ( and this is in kilos) 75x3, 85x3 95x4 ( would usually aim for 6 or so but was beat from deadlifts the day before. Joker set at 100kg which I did 3. I then did 3 sets of 8 at 75 with a closer grip then finished off with a set of 60 for 15. Instead of OHP day i am doing a secondary bench day doing 3x5 then 1 set amrap. at about 75-80%, the first3 sets are comp grip, the amrap set the width comes in. Cant really OHP with a barbell but have been doing single arm press with dumbell to help with shitty shoulders.

@amitsaharan819

6 жыл бұрын

@Mike Hewson , thank you so much for your reply.I am currently doing 531 with joker sets and Amrap set and 3x(5-8) FSL ,and doing 3x5 @70% + 1 set AMRAP @ 55% incline bench as assistance exercise on both military press day and bench day .Using this my military press went up but my bench got stuck.My current one rep max for military press is 60 kg and for bench is 70 kg .Can u suggest something to increase my bench?

@mikehewson2756

6 жыл бұрын

not really, my bench sucks! hahah, just bench more, wide grip, close grip, dips help if you can do them comfortably. Dont worry about 1rm. Just keep smashing volume and getting stronger. Thats a pretty big military press considering your bench is 70kg! Id struggle to OHP 60 for sure. You might be better suited to something like the texas method if you're relatively new to training? weekly progression might be better for you than monthly progression. Im no expert just going off my experience. I actually prefer the texas method to 531 in terms of training style, it seems to be more rewarding in terms of you're constantly hitting PRs, 531 seems to take forever to get anywhere.

@amitsaharan819

6 жыл бұрын

Thank u so much

thanks for the advice about people being capable of stressing more the upper body, I plan to do a texas method but only focusing on deadlift, bench press and row on intensity day so I hit almost all my muscles with just 3 lifts following a texas method programming. Keep making videos about intermediates dude you rock!

So i have to figure a daily 1 rm ? Then start working from here ? Can't understand ..