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Help from the Strength training crowd

Mackie

Mackie

Fridge Kunce
Hi All,

This has probably been covered a bunch of times previously, sorry if it has, just looking for a little clarification.

Ive been doing hypertrophy based training for a little while and am due for a routine change in about a week or so - as mentioned just after a little clarification on the 5/3/1 routine as im going to do a block of strength training for some strength gains and to keep my body guessing.

I found this via google search:

Week 1. Warmup, 75% x 5, 80% x 5, 85% x 5
Week 2. Warmup, 80% x 3, 85% x 3, 90% x 3
Week 3. Warmup, 75% x 5, 85% x 3, 95% x 1
Week 4. Deload week – 60% x 5, 65% x 5, 70% x 5

I should be sweet working out my 1RM's and percentages of, just wondering do you complete ALL your usual exercises per muscle group or do a selection of compound movements and say an upper body / lower body split twice a week?

Thanks in advance peeps!
 
What do you guys think about doing 5/3/1 for bench twice a week? Reckon it would be too much volume?
 
I was doing 5/3/1 with Bench twice a week and it didn't feel like too much volume, didn't feel like too much weight either.
 
joe said:
What do you guys think about doing 5/3/1 for bench twice a week? Reckon it would be too much volume?
Click to expand...

I always benched twice with 5/3/1. Did my 5/3/1 numbers and 5x10 bench then back up my Mil Press 5/3/1 with CG bench usually, 5x10.
 
5/3/1 bench only once, but use bench twice a week as assistance.

You could bench 5/3/1 twice a week but you'd probably be best subbing it in for mil press and possibly using a different variation like a close grip, partial ROM, floor press, pause press or pin press.
 
Bench twice a week, OHP once a week, behind the neck press once a week. If you want to press a lot you have to press a lot.
 
Personally, depending on how frequently you train and recovery, you could probably bench 3 x week

eg
bench 5 week
Squat 5 3 1 w pull/gm variation as an accessory
bench 3 week
deadlift 5 3 1 w squat variation as an accessory
bench 1 week

be conservative, and aim for more volume over a number of sets, instead of just relying on 1 top set (I know it sort of stops being 531 then, but 5x3 is significantly more volume than 1x8 for example)
 
I have done 531 for a while, 5 years +, and quite like it.

All the program variations mentioned work.

Currently been running a push/pull/press full body variation and love it.

Day 1 squat, sldead, military
Day 2 power clean, bench, row
Day 3 deadlift, incline, row or sldead

Its very time efficient, works and leaves me with energy for other sports/activities.
Usualy do 65,70,75% x10 for everything but squat, bench, dead. Cleans are for power 5 sets of 3.
 
Just into my last session week 1 today - squats and leg curls - come at me legs day... Not feeling any different but enjoying a different training regime..

Really should test 1RM's at some stage... I have had a look at a few online 1RM Calculators but haven't actually tested them in the gym yet... Only noted PB's for reps
 
Mackie said:
Just into my last session week 1 today - squats and leg curls - come at me legs day... Not feeling any different but enjoying a different training regime..

Really should test 1RM's at some stage... I have had a look at a few online 1RM Calculators but haven't actually tested them in the gym yet... Only noted PB's for reps
Click to expand...

You are supposed to start at 90%. Which is equal to a 4 rep max.
 
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