Hi novice in need of some wisdom
- 01-03-2011, 08:02 PM
- 01-03-2011, 10:04 PM
Anyway good luck budPESCIENCE.COM
"The only good is knowledge and the only evil is ignorance." - Socrates
01-04-2011, 12:03 AM
01-04-2011, 12:26 AM
Week 1: 3 x 5
Week 2: 3 x 3
Week 3: 3 x 5, 3, 1
Week 4: deloading
You aren't just picking a weight to lift five times or three times or one time per set. You're using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it.
So if your 1RM in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. Here's how it works:
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Let's walk through the Week 1 workout for bench press. Using the example above, if your 1RM is 315, you calculate all your percentages from 90% of that max, or 285 pounds.So you're using 185 (65% of 285) x 5, 215 x 5, and 240 or 245 x 5 or more.
After you finish the first cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.
BORING BUT BIG:
01-04-2011, 01:46 PM
Thanks Newton I'm going to do the Boring But big so this is my new routine, I don't think the volume for my accessory excercises is to much, its just enough to take me about 60mins with 30-60 seconds rest time at the gym. Which I think is the way it should be compared to my 2 hour workouts I used to do as a natural lifter. (Very Little Supplements, Including Whey)
Monday: Chest, Triceps
Bench Press- 3 sets of 5 reps (or whatever week)
Bench Press- 5 sets of 10 reps
Incline DB Press- 4 sets of 8-12 reps
Weighted Chest Dips 4 sets 8-12
Overhead DB Extensions- 3 sets of 8-12 reps
Tricep Xtension- 3 sets of 8-12 reps
Wednesday: Back, Biceps
Deadlift- 3 sets of 5 reps (or whatever week)
Deadlift- 5 sets of 10 reps
Lat Pulldown- 4 sets of 8-12 reps
One Arm DB Row- 4 sets of 8-12 reps
Alternate DB Curl- 3 sets of 8-12 reps
Machine Preacher Curl- 3 sets of 8-12 reps
Friday: Shoulders, Traps, Abs
Overhead Press- 3 sets of 5 reps (or whatever week)
Overhead Press- 5 sets of 10 reps
DB Lateral Raises- 3 sets of 8-12 reps
Reverse Pec Deck- 3 sets of 8-12 reps
DB Shrugs- 3 sets of 8-12 reps
Cable Rope Crunches- 3 sets of 8-12 reps
Machine Crunch- 3 sets of 8-12 reps
Saturday: Quads, Hams, Calves
Squat- 3 sets of 5 reps (or whatever week)
Squat- 5 sets of 10 reps
Leg Press- 3 sets of 10-12 reps
Leg Extensions- 3 sets of 10-12 reps
Leg Curls- 4 sets of 10-12 reps
Standing Calf Raise- 4 sets of 10-12 reps
If theres anything anyone would change or remove please critique me.
01-04-2011, 04:44 PM
I still think your set-up is overkill with all the assistance work. I've done 5/3/1 with BBB assistance work and it is tough to recover by itself without adding all the stuff you've added. If you are trying to gain size some volume is necessary, but too much volume can be counterproductive. Work up pushing up the poundage on the main lifts (but start with 90% of actual max to base your training numbers on) and simply get some work in for the assistance stuff. Here's what I would recommend.
BP 5/3/1 (whatever week you are on)
BP 5 sets of 10 (you can trade this out with DB BP or incline BP every 2-3 cycles if you want)
rowing movement 6 sets of 10
optional bicep or tricep isolation work (1-2 sets of 10-20 reps)
DL sets of 10
abs 3-4 sets
optional shrugs 1 set to near failure
OHP 5 sets of 10
pull-ups or pulldowns 5-6 sets of 10 or 50 total reps
optional 1-2 sets of biceps or triceps
SQ 5 sets of 10
leg curls 2-3 sets of 10-20
calf raises 2 sets (optional)
abs 3-4 sets
01-04-2011, 05:15 PM
01-04-2011, 05:57 PM
If you do the 5x10 deadlifts, you have to keep them very light and avoid technique breakdown. I think RDL's or light very strict GM's could also work here. Bottom line is get some volume in an exercise that emphasizes the low back, glutes, and hamstrings.
01-05-2011, 01:24 PM
Alright thanks SRS, I'll do what you suggested. The only reason I added so much to my routine was because I wanted some bodybuilding exercises on the side as well. Also whenever I workout no matter how hard I try I never feel sore after and it annoys me. So I thought more would help.Though I'm feeling sore from my last workout but that was probably because I didn't go to the gym for a week.
01-05-2011, 02:05 PM
I think you have a little too much emphasis on training your upper body. If I were you, I would try and train legs twice a week. Maybe train your arms on chest day and shoulders with back. Just my .02
01-05-2011, 03:49 PM
01-05-2011, 04:55 PM
T NATION: I love 5/3/1. It's the only program I've ever followed that's allowed me to get consistently stronger. Here's the thing, though: I'm a bodybuilder at heart, and catch myself trying to "marry" your program with my favorite bodybuilding split. Does this have the makings of matrimonial bliss or a messy divorce?
JW: Another closeted bodybuilder. Did you really think that just because you throw around terms like Westside and complain that your gym doesn't have a reverse hyper that we couldn't tell who you really are? The fact that you have your initials embroidered on your lifting straps was a dead give away.
I'm just messing with ya. Your question is a good one and the solution is pretty easy – just stick with the main movements, but divide the assistance work with body parts, much like a standard bodybuilding program.
The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders' routines.
When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over.
For conditioning, I highly recommend 30-40 minutes of walking every day. Yes, walking. If you're asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery. (See the earlier question about focusing on one goal at a time.)
Here's a sample template:
Day 1: Shoulders and Biceps
Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10
Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12
Day 3: Chest and Triceps
Bench Press – 5/3/1
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Push ups – 4 sets to failure
Day 4: Legs and Abs
Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12
Otherwise just stick with BBB and keep in calorie surplus trust me youll grow!!! remember at the beginning of this post the main thing you wanted was strength and again BBB will get you there!
I think your starting to overlook the simplicity of this program and making it alot more complicated for your goals then it needs to be!!! Just follow the program exactly hows its written youll get strong and big as a result!!!
01-07-2011, 01:16 AM
Thanks Newton that looks like a nice workout, I printed out 3 workouts from here and some other tidbits for reminding me about some info, I'm gonna look them over and choose which I like the best. This one is the most appealing I feel though.
01-08-2011, 03:33 AM
For the best overall strength gain I would do any 5x5 routine, be it madcow or bill starr or starting strength. You can't go very long, maybe 6 weeks before CNS failure if you are experienced, but they work damn good
01-08-2011, 06:14 PM
01-08-2011, 06:21 PM
Iv had great success increasing strength with 5x5.
I heard ronnie coleman say he switches it up every time to continue to shock the muscle
each time he lifts.
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