Beginners 5/3/1 questions
so Im a real beginner, ive been in the gym for the past 5 weeks but quickly realised that I needed some external help since the gym staff arent the worlds best. They had me doing a 3 day split with no compound movements apart from the bench press. So Ive been doing my research (mostly on here, thanks guys!) and settled on the 5/3/1 program. Heres my program with the assistance work copied in from the many fullbody workouts on here, appreciate any comments or advice!
Bench Press 55%x5, 65×5%, 75%x5
Barbell Rows 24-30 total reps
Standing Dumbbell Curls 24-30 total reps
Sit Ups 3*15
Seated Overhead Barbell Press 5-3-1
Dips 24-30 total reps
Seated or Standing Calf Raise 24-30 total reps
Hanging Leg Raises 3*15
Saturday (morning) Workout
Bench Press 5-3-1
Squats 55%x5, 65×5%, 75%x5
Pull Ups or Lat Pull Down 24-30 total reps
Standing Barbell Curls 24-30 total reps
Progression (yes, I read the Casey Butt rules article and listened to BtB too) will be the standard 4 week additions for the 5-3-1 movements, plus total reps target 30 for the assistance, then add weight and drop to total reps 24...
Im 6"2, 175lbs, 38 yrs old, and I want to get to 650lbs total in 1 yr.
I don't like your setup, personally. If you want to do 5/3/1 3 days a week, I feel you should stick to the original upper/lower format and do a total of 4 seperate workouts. 2 of those workouts being primarily upper body days and 2 being lower body days.
Then instead of doing all 4 workouts in one week, you simply only do three of the training sessions a week.
So You have four sessions: A,B,C,D. A = OHP, B = Squat, C = Bench Press, D = Deadlift
workouts A,B,C Week 1
D,A,B week 2
C,D,A week 3
B,C,D in week 4.
So you will be completeling a cycle in 5 weeks instead of 4 (including the deload week). Don't overthink this too much. If you are going to go 3 days a week with 5/3/1 I think this is the way to go.
Having said all that, 5/3/1 progression in rather slow. You are increasing the weight only every 4 weeks. I think for a Novice/Beginner lifter, a routine with an increased progression frequency is more appropriate. In other words, I think at your stage, you should be able to increase weight every week. Maybe look at some different upper lower split or full body routines. We can recommend some if you like. Some of the other guys may have some better input as far as picking a routine.
I think you doing 5/3/1 at this point would actually be holding you back.
Bump. Was in a moderated section.
Stick to the program.
Is this based on the beginners 5/3/1 Jim Wendler lays out in the book?
I am not an expert, but I do not see a lot wrong with your setup. The basic format is taken right from the page 91 in Wendler's 2nd edition. If you only have 3 days to train and you are comfortable with this, then try it and see what happens. If you have Wendlers 2nd edition book, I would suggest looking at page 79 for another 5/3/1 Full body training.
BigJosh makes a good point about progressing. It is slow, but I say give it a try for a couple of Cycles. Good luck to ya!
Hey guys. This was 6 weeks ago I guess, I thought the post was lost in cyberspace, so I asked btb on the Q and A thread and got some helpful feedback already. Thanks!
I've stuck to the 531 concept for the main lift each day, but added volume to the second lift - rep targets of 8-12 for bench and 5-8 for squat. Btb's latest vid on the bbod vlog was helpful too, I.e. I'll stick to this and tweak things if needed as I go along.
On the low progression, I agree. I never expected to be able to add weight each week, but turns out I can! I skipped the first deload week and just keep pushing up the weights. So far so good!
Thanks for the input. I had changed the second set after "531" to a target reps style set. So on bench day, I do 531 bench sets and then 3 sets of squats with a total target of 24. Visa versa for the squat day, with a target of 30 for 3 bench sets.
Progress is good, Im on target for 650lbs next month! Ive revised my target for 1 yr to 900lbs.
For beginners, its easy to follow, easy to program progression also and can be tweaked to include volume as well as the heavy 5/3/1 sets. It concentrates on the big 4, is basically full-body and I get the routine done in an hour or less. The only thing i dont do is the de-loading week every cycle, ive just done my first deload after 15 weeks.
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