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Old 02-09-2012, 01:28 PM   #11
barnyalifts
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Good program developed there. It is good for a beginner.
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Old 03-28-2015, 07:54 AM   #12
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Would this programme be good for me if I have been training for two years? I really struggle with bench press my numbers go up very slow
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Old 03-28-2015, 08:43 AM   #13
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Would this programme be good for me if I have been training for two years? I really struggle with bench press my numbers go up very slow
Where are your lifts at, mate?
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Old 03-28-2015, 11:47 AM   #14
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180 Deadlift....100 bench...140 squat 70 overhead press
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Old 03-28-2015, 11:49 AM   #15
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Where are your lifts at, mate?
180 Deadlift....100 bench...140 squat 70 overhead
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Old 03-28-2015, 07:35 PM   #16
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180 Deadlift....100 bench...140 squat 70 overhead
Classic intermediate numbers if ever I saw 'em. Like, smack bang on those marks.

Anyhow, I'm only intermediate as well, so of course my advice is what it is - iow, not coming from tons of experience, etc.

But I would only suggest looking at something like 5/3/1 if other, more straightforward means of progress have come to more or less a plateau, for at least some of your lifts. Reason being, you only increase your "working max" every month. That can be slow going, for people who have more rapid gains available.

However, if you have been stalling, I wouldn't worry about whether this particular version of 5/3/1 is called "for beginners", or about the fact it's full body. It's simply a full body persiodised routine with monthly progression, and a dedicated deload every 4th week. That's all.

On that note, I'm also not sure everyone needs to deload every 4th week... but suffice it to say, opinions vary there.
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Old 03-28-2015, 10:26 PM   #17
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I would agree that there is no need to deload every 4th week. Especially if you don't push past good form. I don't.
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Old 03-29-2015, 02:38 AM   #18
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Originally Posted by Dray View Post
Classic intermediate numbers if ever I saw 'em. Like, smack bang on those marks.

Anyhow, I'm only intermediate as well, so of course my advice is what it is - iow, not coming from tons of experience, etc.

But I would only suggest looking at something like 5/3/1 if other, more straightforward means of progress have come to more or less a plateau, for at least some of your lifts. Reason being, you only increase your "working max" every month. That can be slow going, for people who have more rapid gains available.

However, if you have been stalling, I wouldn't worry about whether this particular version of 5/3/1 is called "for beginners", or about the fact it's full body. It's simply a full body persiodised routine with monthly progression, and a dedicated deload every 4th week. That's all.

On that note, I'm also not sure everyone needs to deload every 4th week... but suffice it to say, opinions vary there.
Thanks for that I have started 531 but for the accessory work i were doing the big but boring. I try to perfect my form on every rep yes it is a slower progress but I think my body is thanking me. The only reason I was asking if it would be beneficial is that you squat and bench twice a week rather than once a week.


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I would agree that there is no need to deload every 4th week. Especially if you don't push past good form. I don't.
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