|07-07-2013, 02:59 AM||#11|
Join Date: Jun 2013
Location: New Jersey
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Whey Protein
Personally, I tried 5/3/1 for about 8 weeks and just didn't like it. I don't doubt that it is a great program, I just found it lacking a certain level of intensity. I'm sure I would make gains on the program if I stuck with it, but if I am not enjoying training then what's the point?
|07-07-2013, 08:41 AM||#12|
Tournaments Won: 9
Join Date: Jul 2011
What I like about 5/3/1:
I like 5/3/1 for many reasons; It's simple, it's abbreviated, it focuses on major compound lifts, it's adjustable, it's progressive, and it has enough volume at higher percentages.
My biggest issue with 5/3/1:
When you start 5/3/1 you are NOT handling really heavy weight but you are getting in some good reps. As you progress you are handling heavier weights but you are not getting a lot of rep work. For beginners and intermediate lifters, I think the progression to the heavier weights is fantastic but I also think that reps are needed to continue to get bigger and drive more strength gains.
To be fair, Wendler seems to address this issue in his "Beyond" book and has made some good adjustments.
|07-07-2013, 07:36 PM||#13|
Join Date: Jan 2013
Training Exp: July 2011 (competition)
Training Type: Sheiko
If 5/3/1 is taken as a "general fitness" program, where you're adding in some cardio (hill sprints, prowler, etc.), then it's probably a good program. If you're trying to take it as a way to actually become good at powerlifting (or another strength sport) then it's awful compared to other methods. The volume on 5/3/1 is a joke, even with BBB. Without BBB you're essentially getting ONE work set. With BBB you're getting six work sets, but let's be real, 5x10 is not that difficult, nor does it allow for good practice of the lifts (actually, neither does that one other work set).
I'm a huge advocate for working with Prilipen's Chart, and the volume you get by following it will be two-three times higher, at a minimum. Probably even more. Not only will the volume be higher, but the number of lifts will be higher, as will the number of sets, allowing MUCH better practice than 5/3/1.
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