- 08-10-2014, 12:36 AM
Ok guys I'm starting 5/3/1 again. It's been over a year since I've done this program. I've had really good luck with it in the past. I've always done it with a crew, our gym closed at the beginning of the year. I couldn't afford the gym everyone else started going to, so now I work out solo. We used to do a lot of accessory work with 5/3/1, but I'm not for sure if that was the way we were supposed to work the program. I don't want to over do it and take away from the effectiveness. So how much accessory work do you guys do with 5/3/1? And also do you think it would be counter productive to throw in an arm day on the 5th day, since the program is technically set up for 4 work days?
- 08-10-2014, 08:27 AM
Arm days are ridiculous IMO
Vary your volume and intensity on assistance work. You could also add in a supplemental movement following your main lift (Deadlift sets then block pulls, Squats then pause squats, bench then close grip)
08-10-2014, 08:37 AM
Ok, thanks. So basically two movemenst in addition to the main movement. Arm days may be rediculous, but i can't think of anything else to do on the fifth day. Also my bench is lagging and I figure the extra tri work might help. And besides, I've been doing curls since I was 14, why stop now.lol
08-10-2014, 08:48 AM
2-3 movements in addition to the main movement.
08-10-2014, 08:59 AM
Thanks for the advice. My bench IS most likely lagging due to technique. Over the past 6 years every other lift has increases exponentially. My bench literally stalls for a year at a time. Any ways. "Arm day " was just an idea to occupy a fifth day without working any of the large muscle groups that had already been taxed from the four days of 5/3/1. Maybe I'll just give up on having a fifth day for a while. 'Cause I'm sure not going in for a cardio day. Thanks again.
08-10-2014, 05:49 PM
08-10-2014, 05:55 PM
08-10-2014, 06:10 PM
You need to buy the book, man
08-10-2014, 06:18 PM
08-10-2014, 06:24 PM
08-11-2014, 05:05 PM
The great thing about the book, if have a question, just read the book.
Get the second edition. The beyond book is full of variations and advanced versions and accessory templates. Great if you can prove a reason to need something beyond the basic and can pinpoint exact weaknesses.
you can call me "ozzie" for short.
08-14-2014, 12:21 AM
"beyond 5/3/1" can be found online in pdf format very, very easily for free. get it, read it, follow it. between fixing my form and following 5/3/1 bbb as best i could i got my bench back up to my all time 1rm of 275 (at a 198 body weight) and since cutting while still following the program, i hit 250 @167lbs last sunday which is stronger than i've ever been.
bottom line you dont need a 5th day, and especially an "all arms" day
08-14-2014, 12:27 AM