Just wondering what other peoples experiences were with using 5/3/1 compared to Ripptoes or PTC's seeing that the big four are done only once a week. I have been on Fadi's begginer program for around 6 weeks and I have had good gains's around 4-5kgs of mass with about the same or less BF, but looking for something different. I feel like my legs arn't recovering enough lately (4 sets of 8) three times at week 120kg. Would Wendlers be a good option? thoughts?
Noobs 5/3/1 is pretty simple.
Noobs, how about you recover from training with food. Also neurological recover is a bit different to metabolic recovery. Food will help but too much training and not enough rest will be detrimental. Unless lifting is your job and you get all the help in the world to recover then eating enough food is a bit limited in an explanation of recovery.
5/3/1 simple for you: Use 90% of your 1RM to workout these loads. 100kg squat would be down to a 90kg squat and then percentages worked from there.
Deadlift, Squat, Bench, MP. 1 Day for each add assistance work (just like PPP). Do 3 days per week (WK1: DL, MP, SQ WK2: BP, DL, MP and so on) or do 4 if you really want.
Week 1. Warmup, 75%x5, 80%x5, 85%x5
Week 2. Warmup, 80%x3, 85%x3, 90%x3
Week 3. Warmup, 75%x5, 85%x3, 95%x1
Week 4. (deload) - 60%x5, 65%x5, 70%x5
Go all out on the last set.
I love side laterals, thats not a joke.
I would feel quite strange squatting, leg curling, and calling it a day.
I will add that I vaguely remember reading somewhere that this program was suited to someone with a couple of years training under their belt, but I will let someone more familiar with it comment concretely on this unless I can dig it up.
Thats the boring but big template which is only run by the keyboard warriors.
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?