3 x week only strength program?

  1. TGD
    New Member
    TGD's Avatar
    Stats
    5'10"  213 lbs.
    Join Date
    Jun 2009
    Posts
    66
    Rep Power
    99
    Level
    7
    Lv. Percent
    55.79%

    3 x week only strength program?


    First things first - my main goal is strength.

    Ive played around with this the last few weeks and have my weights sorted (and they are lifting over the past 2 weeks), but im just concerned that it just doesnt seem like much volume? When you are used to 4 or 5x week with high volume its hard to adjust your mind set to training less volume more often.

    So the question: Is this enough to gain strength? Is this enough Volume? And on that note, how important is volume as far as strength is concerned?

    When I can reach 5x5 on each set of the heavy days the following weeks heavy session goes up, as do the % days respectively.

    Mon:
    deadlift: 5x5 (all sets @ 5 rep max)
    Bench: 5x5 (80% of 5 rm) or (work up to 1 set @ 5rm)
    Squat: 1x5 (80% of 5 rm) or (work up to 1 set @ 5rm)

    Wed:
    Bench 5x5 (all sets @ 5 rep max)
    Squat: 5x5 (80% of 5 rm) or (work up to 1 set @ 5rm)
    Rows: 1x5 (80% of 5 rm) or (work up to 1 set @ 5rm)

    Fri:
    Squat: 5x5 (all sets @ 5 rep max)
    Bench: 1x5 (80% of 5 rm) or (work up to 1 set @ 5rm)
    Deadlift: 5x5 (80% of 5 rm) or (work up to 1 set @ 5rm)

    On top of this I've been doing extra shoulder work and a few sets of back exercises after each session since they recover very well for me.

    Keen to hear any recommendations for adjustments or change to the program.

  2. New Member
    DenDestroys's Avatar
    Stats
    5'10"  193 lbs.
    Join Date
    May 2009
    Posts
    220
    Rep Power
    177
    Level
    12
    Lv. Percent
    76.45%

    I cannot answer your question about volume, but the routine I am doing now; I do one workset and one drop set (8-12) reps and all my lifts have gone up, especially my main compund lifts; I went up 10 pounds each week in these. Another thing, I only do a 3 day split (Mon-Wed-Fri). Trust me, when you're going to failure/near failure;you are going to want to take full-advantage of those rest days. Hopefully this helps you some.
  3. TGD
    New Member
    TGD's Avatar
    Stats
    5'10"  213 lbs.
    Join Date
    Jun 2009
    Posts
    66
    Rep Power
    99
    Level
    7
    Lv. Percent
    55.79%

    Thanks - seems like a good little routine you have there.

    Maybe later in my program I will drop it down to 3 x3 for real power and include 1 or 2 sets at 8 - 12 to get some hypertrophy at the end.

    Any other thoughts on the OP anyone?
    •   
       

  4. Professional Member
    hardknock's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Jan 2004
    Posts
    3,205
    Rep Power
    18667
    Level
    40
    Lv. Percent
    32.88%
    Achievements Activity ProPosting Pro

    5x5 is one of the best strength building programs tha I used in the past. 3x3 was even better for building raw strenth and explosion but do not expect to 'look like a bb' off of either. It's just not enough tut for that but for pure strength and explosion (which is more important to me) it's hard to beat....especially the 3x3.

    There are other prgrams so don't get me wrong butt for a streamlined deal, it's very solid.
  5. TGD
    New Member
    TGD's Avatar
    Stats
    5'10"  213 lbs.
    Join Date
    Jun 2009
    Posts
    66
    Rep Power
    99
    Level
    7
    Lv. Percent
    55.79%

    You got any programme examples or guidelines of how youve run 3 x 3 in the past?
  6. Professional Member
    nycste's Avatar
    Stats
    6'0"  250 lbs.
    Join Date
    Dec 2006
    Posts
    3,174
    Rep Power
    1690
    Level
    39
    Lv. Percent
    72.14%
    Achievements Activity ProPosting Pro

    checkout my log in my sig, i love the current routine and have made the best gains of my life on it, while on no supps and while on supps
  7. New Member
    Fatal Wisdom's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    371
    Rep Power
    275
    Level
    16
    Lv. Percent
    70.55%

    Adding standing military press/pull ups wouldnt hurt either, i've never done a completely raw strength building routine but as far as the best 5x5 i've used try this, beautifully explained and my strength goes through the damn roof on this, i was 147 pounds from a big summer cut, now im at 156 in week 3 getting 275x5 on mondays bench

    http://www.wackyhq.com/madcow5x5/geo...odized_5x5.htm
  

  
 

Similar Forum Threads

  1. Strength Program
    By Bnatural in forum Training Forum
    Replies: 8
    Last Post: 03-17-2011, 12:09 PM
  2. 8 week program hypertrophy/strength
    By Sup3rb3ast in forum Training Forum
    Replies: 5
    Last Post: 10-10-2010, 07:27 PM
  3. Need help with strength program
    By Emerge in forum Training Forum
    Replies: 6
    Last Post: 01-09-2009, 11:57 AM
  4. 3x3 program for strength
    By warriorway in forum Exercise Science
    Replies: 6
    Last Post: 01-06-2007, 05:16 PM
  5. strength program...
    By sepheus61 in forum Exercise Science
    Replies: 1
    Last Post: 03-10-2004, 12:02 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in