Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

 
 
Thread Tools Search this Thread Display Modes
Prev Previous Post   Next Post Next
Old 05-06-2013, 03:48 AM   #1
GT55
Member
Brawn
Points: 965, Level: 16 Points: 965, Level: 16 Points: 965, Level: 16
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Apr 2013
Location: Turkey
Posts: 99
Training Type: Wendler 531
Fav Exercise: Crunches of course
Fav Supp: A second plate
Reputation: 6260
GT55 is a consistent contributorGT55 is a consistent contributorGT55 is a consistent contributorGT55 is a consistent contributorGT55 is a consistent contributorGT55 is a consistent contributorGT55 is a consistent contributorGT55 is a consistent contributorGT55 is a consistent contributorGT55 is a consistent contributorGT55 is a consistent contributor
Question Beginners 5/3/1 questions

Hi All,

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!

Monday Workout
Squats 5-3-1
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

Wednesday Workout
Deadlifts 5-3-1
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
Crunches 3*15

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.
GT55 is offline   Reply With Quote
Sponsored Links
 

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
Powerlifting for beginners questions Greu Powerlifting & Strength Training 15 02-17-2013 04:03 PM
5/3/1 Fullbody for Beginners BendtheBar Workouts 10 02-09-2012 01:28 PM
Tips for beginners wannebe91 Muscle Building and Bodybuilding 9 12-15-2011 10:48 AM
Bodybuilding for beginners TitanWIP Muscle Building and Bodybuilding 17 10-07-2011 02:19 PM
Most Lifters are Still Beginners Iron Gladiator General Board 0 09-28-2010 09:12 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 12:41 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.