A beginner should be doing straight linear anyway so progression is as fast as possible (taking advantage of n00b gains yo). 5/3/1 is more of a wave cycle which is fine for "intermediate" lifters
Really they should be doing 3 'max effort' days a week (3x full body, add 2.5kg a session yada yada yada)
I won't be looking to alter the program at all on the 4 main lift's. Iv'e never had a periodized program with weigths laid out for me, so that's part of the attraction of the 5/3/1.
I'm aware that the program is good for gradual gain's which is what i'm chasing, as i said previously, i just don't want to lose numbers early with the low volume and weights prescribed.
I've been on 5/3/1 since about March(?) this year after a significant amount of time from heavy lifting and some serious injuries requiring numerous surgeries. Since the start of the year, my squat has gone from 120kg x1 with terrible form and depth to 180kg x2, deadlift 190kg to 220, Bench from 130 to 140kg (pretty sure could do 150 but its not tested).
I am following to this to beat a squat of 200kg and bench of 150 by December. 5/3/1 is simple, it focuses on all the big lifts, uses basic overload progression and has inbuild recovery/deload. It's basically idiot proof. I love it. I occasionally think I should switch to a proper Westside structure (i.e. introduce speed training) but its not broke, so why fix it. I cannot say enough about this program.
- J.
@jzpowahz, you increase every set by 2.5kg for pressing and 5kg for squat/deadlift every cycle. Run a few cycles before you test maxes, then recalculate with 90% of your new numbers.
I thought it was your real 1RM got increased?
Then you take 90% of that etc.
And you can improve your 1RM by as much as you want, just doesn't have to be 2.5kg
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