Four Best Assistance Exercises??

[Goosey]

To be honest I think you need to give age specific advice Oni, plus factor in if the trainee is natty or not.

I don't think that is relevant at all.

shit, firstly, there is a differance, actually a massive differance between, training for powerlifting, and "a workout"

everything outside of of a workout is classed as an activity, as in you recieve a certain health benefit, and some enjoyment.

a workout on the other hand is a workout, it's not enjoyable, should not be enjoyable, it's brutally hard, it's uncomfortable, you take the exercise to fatigue, and above all its safe.

all this is done to slow the process of ageing, which is decreased flexibility, a weak muscle is an inflexible muscle, sporting activities provide some components.

exercise, proper exercise provides ALL the components to improves ones condition.

 

[Darkoz]

Micky only listens to what his pre-determined mind wants to hear.

As for Wendler, 531 and all the other cookie cutter program's on the stupid Internet, it's a bit like watching porn, you spend 98% of your time clicking for the best porn scene and 2% of your time actually wanking.

 

[Fadi]

Mick, it boils down to one single world: maintenance. If you had to choose between the best program in the world, and a program that is not as good but one you are able to maintain, based on your attitude and physical abilities, then the one you're willing and able to maintain would serve you better in the long run. Diets work in a similar way. If you find a diet that is sustainable for you long term, you're then more likely to stick with it than if you were to go on the "best" diet in the world. In a nutshell, only what is done counts, and that's what counts in the long run, period!

 

[Goosey]

Mick, it boils down to one single world: maintenance. If you had to choose between the best program in the world, and a program that is not as good but one you are able to maintain, based on your attitude and physical abilities, then the one you're willing and able to maintain would serve you better in the long run. Diets work in a similar way. If you find a diet that is sustainable for you long term, you're then more likely to stick with it than if you were to go on the "best" diet in the world. In a nutshell, only what is done counts, and that's what counts in the long run, period!

Maintenance is something you do as a way of maintaining strength and flexibility, as we age our recovery ability diminishes, the ratio of "working out" and "maintaining" changes and and the degree of this ratio is individualistic, due to genetics and lifestyle, but the reality is..it is still extremely important to push hard, to - funnily enough "maintain" your strength and most importantly conditioning as we get older, 50 years and beyond is an interesting time, 40 is the best time to get some! And go hard.

 

[bozodos]

I'll just chime in here and add 2 things:

1) 531 was initially designed for the older lifter who was wanting to slowly but surely put on strength. The million and one variations are what make it a conditioning, strength, powerlifting or bodybuilding program. 531 only refers to the core sets and yes you can do it 3 days a week if you like. You can also do several full body variants. You can even do it as 8/6/3 at slightly lower percentages for the main lifts.

2)The entire premise of 531 is sub maximal training. I think that salient point is lost on some of you. If you don't like that idea, then you don't do 531.

 

[Darkoz]

So it's really for 80 year olds who have never lifted

 

[Goosey]

I'll just chime in here and add 2 things:

1) 531 was initially designed for the older lifter who was wanting to slowly but surely put on strength. The million and one variations are what make it a conditioning, strength, powerlifting or bodybuilding program. 531 only refers to the core sets and yes you can do it 3 days a week if you like. You can also do several full body variants. You can even do it as 8/6/3 at slightly lower percentages for the main lifts.

2)The entire premise of 531 is sub maximal training. I think that salient point is lost on some of you. If you don't like that idea, then you don't do 531.

531 is a crock of shit, and stupid for the lifting hobbyist.

i can see value in it for a powerlifter who is well seasoned and wants to stay in the game.

 

[bozodos]

531 is a crock of shit, and stupid for the lifting hobbyist.

i can see value in it for a powerlifter who is well seasoned and wants to stay in the game.

Any particular reason why you shit on a well known program that works for a lot of people?

 

[Darkoz]

Funny shit

 

[Shrek]

If Mick's goal is not stength I can't see the benefit of using this rep range 5,3,1.

he'd be far better off using a conventional BB split but with fewer exercises since he despises longer workouts.
therefore:


Main: Squat - 3 x 12
Assist: Leg Ext 2 x 15 + Leg Curl or SLDL 2 x 10-15 (could superset these)

Main: OHP - 3 x 12
Assist: Side Delt Raise: 2 x 15, Rear Delt Raise 2 x 15 (could superset these)

Main: Bench: 3 x 12
Assist: Dip 3 x Failure

Main: Deadlift: 3 x 8
Assist: Row: 3 x 12
Assist: Curl 2 x 15


Not necessarily in that order;
Chins he says he does every day so biceps get enough so you could scrap the curls i guess. Add some calf work somewhere FFS.
if you want more just add a set on the main exercise.

 

[Goosey]

Any particular reason why you shit on a well known program that works for a lot of people?

I'm sure it does, I don't know a lot of people.

 

[Darkoz]

Yes but 2 reps of chins isn't going to do much for the biceps

 

[Shrek]

Yes but 2 reps of chins isn't going to do much for the biceps

 

[0ni]

unless you been with Bazza 20 looking over my fence you don't know what I am doing.

That's fucking horseshit man, you detailed EXACTLY what you do and what you plan on doing
It's just going to set you up for mediocrity

Just pull down a fucking bodybuilding split and have some fun with higher reps. Volume is good and it keeps the joints healthy. So is high frequency. Squatting to a set of 10 each week then doing some other type of squatting for 5x10 will tighten you up faster than anything and you'll be spending your time doing the mobility work you're probably not already doing. I'm 24 and I have to do SHITLOADS of mobility work to stay fresh on a low frequency program

Just train full body 3-4x a week, you should be squatting twice a week at the very least. Wendler even said the best thing for mobility is low bar squatting 3x a week

 

[Timeah]

Id be doing:
Monday: Squat/bench
Tuesday: deadlift/overhead press

Thursday: squat variation for a weakness and bench variation for a weakness
Friday: deadlift variation, another bench variation.

But thats just me.

 

[0ni]

To be honest I think you need to give age specific advice Oni, plus factor in if the trainee is natty or not.

I think you should shut up
I train 50 year old women with 3 kids that go through these workouts
Jodie deadlifts 155kg and weighs 80

 

[Shrek]

I agree with 0ni,
Work ethic seems to be missing.

"I'll just do a couple of benches or squats etc and get the fuck out before it gets too hard and I might have to dig deep"

Let's get serious Kunce.
As [MENTION=3627]Silverback[/MENTION]; says, a workout is just that. A workout, it's meant to be difficult not a picnic.

 

[Goosey]

I think a lift a day (for some) is quite doable.
as mock has stated, he shows progress, to what degree I'm not sure.
10 people could do exactly the same workout and the same intensity and garner completely different outcomes.
hell, even some might do damage.

 

[Jungnaut]

That's cos intensity is a very subjective thing though isn't it? All depends on one's conditioning, experience with exercises involved, and state of mind.

Noobie fatso mummy of 3 (ie, not quite at @Oni; 's super elite milfs level yet) doing hip thrusts for the first time is probably having the most intense session of her life.

I think the rule of thumb is to be able to walk out of a session and honestly say 'yep, I tested my body and my mind's limits for the day'. Sadly not many people know how to do that.

Above all, consistency and a quantitative way to measure progress is as crux as ducks nuts.

 

[Goosey]

That's cos intensity is a very subjective thing though isn't it? All depends on one's conditioning, experience with exercises involved, and state of mind.

Noobie fatso mummy of 3 (ie, not quite at @Oni; 's super elite milfs level yet) doing hip thrusts for the first time is probably having the most intense session of her life.

I think the rule of thumb is to be able to walk out of a session and honestly say 'yep, I tested my body and my mind's limits for the day'. Sadly not many people know how to do that.

Above all, consistency and a quantitative way to measure progress is as crux as ducks nuts.

It is subjective and the factors you stated are big.
What you write is spot-on.

My idea of a proper workout (for myself) is 200HR, muscle pain, periods of dizzyness/lightheaded, gasping for air, that's me, for others it's just not possible, the results are disastrous.
I'm not saying a person isn't working hard enough, unless there is minimal progression of kg on the bar, and not just adding reps and sets.