5/3/1 Accessory work/hitting 2x per Week

  1. 5/3/1 Accessory work/hitting 2x per Week


    Hey

    I've been running the 5/3/1 program and I'm now I'm on 3rd cycle. I've seen a few articles about natural lifters should be hitting muscle groups twice per week. My first 2 cycles I've focused mainly on the same muscle group as my main lift. I'd like to try hitting a different group as well but for higher reps.

    My current main lift order

    OHP
    Deadlift
    Bench
    Squat

    Looking to get some opinions from you experienced guys of how to maximize twice per week. My workouts have been short and sweet finished in under 40 minutes. So ya I'm open to changing my main lift order and wondering what muscle group to pair with each main lift?

    Thanks!


  2. First of all, you are already hitting muscle groups twice per week, just applied over different leverage patterns. In your shoes, using the 531 protocol, I would select accessory exercises to condition against weaknesses in the main lift. For example, if you are having trouble keeping upright in the squat at near max effort, I would implement core & posterior chain movements for accessories. If the sticking point were closer to lockout, then it would be quad exercises I'd try.

    If you are thinking about trying a different protocol, check out PHAT (https://generationiron.com/phat-training/ ) which combines low and high rep work. This is my favourite protocol for natty gains.
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  3. Check out the second post of the thread below.

    https://forums.t-nation.com/t/5-3-1-...rtrophy/190642
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  4. Quote Originally Posted by AntM1564 View Post
    Check out the second post of the thread below.

    https://forums.t-nation.com/t/5-3-1-...rtrophy/190642
    Thanks man! That's exactly what I was looking for!

  5. Quote Originally Posted by Oconns28 View Post
    Thanks man! That's exactly what I was looking for!
    I am on my second week of it. I split the OHP and chest 5/3/1 last week, but combined it today. I actually like combining it since it just gives me three heavy days of lifting and three lighter days. I do not think hitting chest first negatively impacted the ohp.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html
    •   
       


  6. Quote Originally Posted by AntM1564 View Post
    I am on my second week of it. I split the OHP and chest 5/3/1 last week, but combined it today. I actually like combining it since it just gives me three heavy days of lifting and three lighter days. I do not think hitting chest first negatively impacted the ohp.
    Oh that's an interesting tweak! Could certainly do it the first 2 weeks and I might split it up for the 1 Rep week
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