Here’s an example, 5x10 deadlift. What the fuck will that accomplish? Junk volume. Even for something like bench, you’d be better off doing something like 3x10 two days a week vs trying to get 5x10 one day a week
It’s less appealing to zoomers. They see 6 days a week with high volume from PPL and hop on that. 531 requires a slight amount of knowledge/planning to properly do.
>[zoomers] see 6 days a week with high volume from PPL and hop on that
Tell you, it's fucking entertaining watching them drop like flies after getting burned out.
>6x per week high volume hypertrophy program
vs >Big 4 powerlifting "athletics"
Full body / upper-lower are obviously superior to both, but no one can argue that PPLPPLx isn't at least fun.
Forgot to mention... 5/3/1 progresses monthly. 99% of the fitness community are beginner-beginners or early intermediates. They need to progress weekly and refuse to follow common-sense beginning programs (SS/SL/TM/BillStarr).
Because all of Wendlers hair brained routines suck. Using 5/3/1 progression for your heavy lift on a ppl or brosplit isn't bad though. All his routines are just aids and inferior, but he can't sell a simple ppl or brosplit with 531 sets at the top because anyone can make one of those.
What I do is 531 the main lift, sometimes 5s progression. Then do whatever workout I want afterwards. It's not rocket science. Just lift and make gains.
Deload, repeat.
You should not be doing it because you're struggling with intro periodization and ramped sets. Do TM or some Bill Starr routine if you've successfully completed SS / SL.
[...]
Actually it's percentage of Training Max. Training max is 90% of 1RM. The theory is how often do you truly test your 1RM? Most people is never or extremely rarely.
That's what I said, multiply the percentages shown by 90% of your 1RM.
Write down the multiplication involved and get back to me.
1 year ago
Anonymous
1rm - 315
60% - 315 * 0.6 = 189
TM - 315* 0.9 = 285
60% - 285 * 0.6 = 171
Yeah about a 20 lb difference there, bub.
1 year ago
Anonymous
Deload, repeat.
You should not be doing it because you're struggling with intro periodization and ramped sets. Do TM or some Bill Starr routine if you've successfully completed SS / SL.
[...]
That's what I said, multiply the percentages shown by 90% of your 1RM.
>That's what I said, multiply the percentages shown by 90% of your 1RM.
Multiple 315 (1RM) by 90%, then apply the percentages to that 90% figure.
i still don't understand this shit. why is it formatted like only week 3 follows the 5/3/1 format ?
Actually it's percentage of Training Max. Training max is 90% of 1RM. The theory is how often do you truly test your 1RM? Most people is never or extremely rarely.
ok so I read it with more attention and I think I get it now. it's more like each work out is a build up to one set that's AMRAP. first week is all sets of 5, second week is all sets of 3, and third week is one set of 5, one set of 3, and one set of 1. but I can't help but think this would be demotivatingly low weight for a relatively small number of reps. take the 5+ set on week 1: 85% of 90% of your 1RM will allow you to do a lot more than 5 reps
Yes, the volume for the base program is worse than Madcow. You need to add down sets and/or a bunch of other volume if you want the program to work.
Personally, I prefer programs with higher intensity for squats/deadlift, and higher volume for bench/press.
The specificity is also crap. You're doing each movement 1x per week. If you want to improve those lifts, you need 2x frequency at a minimum (deadlifts excluded).
Just do db bench and dips as your push accessory on your non bench days.... This shit is built into the program, it only fails if you're an illiterate retard.
Push day is
Squat
Ohp
Db delt flies
Bench
Chest flies
Incline db
Leg extensions
Calves
Tri extension and tri dips super set
Push ups / weightless squat superset
Pull day is
Trap bar deadlift
Hamstring curls
Pull ups
Seated rows
Band pull aparts / shrug super sets
Cable straight arm lat pull down / rope bicep curl super set
Core
I don’t give a fuck about progressive overload % I just go hard and intense as I see fit with every session and get tons of sets in but make sure I avoid burnout
I’m the strongest and most jacked I’ve ever been.
It’s all about consistency. My sessions are just full body push pull sessions
People talk shit on my routine yet they provide absolutely zero rationale nor do they offer any advice or improvement, so until then my routine is bulletproof and I thank wendler for the roadmap
This post will be shat on yet there won’t be any rational or advice, which I’m used to
The only thing wrong with your routine I can see at a glance is a terminal lack of delt work. Also it's nothing like boring but big so I don't know why you credit it at all.
5/3/1 is more of a methodology that can be summarized by >increase weight and decrease reps each week for 3 weeks and then reset >add volume depending on goals
with the more recent books adding >do lots of single leg work
you can do 5/3/1 AND PPL at the same time
people can hate on Wendler but there's nothing wrong with the backbone of his training
they forget his target audience is high school football players (just like Rippletits)
This.
My current 531 is just main lifts and BBB or jokers, then a few accessories that I enjoy like more arm work or shoulder work. Who cares just do the work.
>states 531 doesn't have volume >confirmed DYEL
People bitch about the amount of volume that a legitimate 531 involves.
BBB, trivumante and periodization bible. The only one that has a lack of volume is the I'm Not Doing Jack Shit, which just has you doing main lift and nothing else.
Bruh I turned 5/3/1 into a pplppl you can do whatever you want with the program
Yes, the volume for the base program is worse than Madcow. You need to add down sets and/or a bunch of other volume if you want the program to work.
Personally, I prefer programs with higher intensity for squats/deadlift, and higher volume for bench/press.
The specificity is also crap. You're doing each movement 1x per week. If you want to improve those lifts, you need 2x frequency at a minimum (deadlifts excluded).
>You're doing each movement 1x per week. If you want to improve those lifts, you need 2x frequency at a minimum
Just add bench to an ohp day or vice versa
bro i added 10 lbs to my 160 lbs bench press im 10 months bro
It totally works bro its all about that consistent progress bro
Cant stall if you never lift close to your max bro
you should have gained 50-100 lbs on your 160 bench, but it's retarded either way. you should be adding weight to your 5x5s whenever you can up until you stall.
My OHP is 42.5kg 3x5. I want to do 5/3/1 but it feels a bit early. What other progression can I do because trying to increase 3x5 every week is becoming a grind
It's suited to powerlifting peaking. Most people aren't peaking for a powerlifting meet. Just doing an UL 4x per week split with maybe an extra arm/shoulder session is all you need (plus eating and sleeping) for building muscle naturally.
>531/BBB >squat day >205x3 >225x3 >245x12 (amrap set) >do the 5x10 squats >stairmaster tier sweating, literal beads on my arms >5x10 chins >5x20 hanging leg raises >done in 45 minutes
do I need to do more? I was wiped at the end but 45 minutes is half the time I spend on a PPL workout
it is a lot of fun though
Pure powershitting though ledditors think it's bodybuilding because BBB has 10 rep sets in it. In no world is 5/3/1 deadlifts followed up by 5x10 deadlifts and "0-15 leg raises" is a "bodybuilding" routine. Jim Wendler has pretty small arms too for being a 2300lb totalling giga roider.
So is this good for aesthetics or not? I’m doing the 3 days a week version, but not BBB, just some other standard accessory stuff per the book (50-100 reps for a push pull and core excercise, respectively)
Funny how Wendler is making big buck with his shitty 5/3/1 only because it's catchy and easy to market. You will not see great gains with this unless you're riding, but keep buying a new book every year lmao
The 5/3/1 template for main lifts is ok, it's basically just a slow but steady progress instead of adding lbs per week, you add lbs per month
The rest of the workout you can do whatever. I personally incorporate 531 on any of my main lifts because it's challenging but doable, and I know I'm making progress instead of just eyeballing plates and going by feel.
I do 531 on the main lift on a PPL, on an upper lower, on conjugate... hell I even do 531 on weighted pullups.
In short, do whatever you want and if it works don't fix it.
It's for late-intermediate/early-advanced lifters and it uses undulating periodization, which is actually great for managing fatigue; I don't know why it's less popular than other programs, but it might have something to do with the fact that people just mindlessly parrot what they read on the internet and don't (can't) actually read themselves.
Because it's perceived as a powerlifting program.
Boring. Wendler is a fascist.
Leftoids never cease to out themselves.
Wtf I love 531 now
Buy dictionary gay
It’s shit and boring. BBB is the definition of junk volume
Elaborate on what you think junk volume is
Here’s an example, 5x10 deadlift. What the fuck will that accomplish? Junk volume. Even for something like bench, you’d be better off doing something like 3x10 two days a week vs trying to get 5x10 one day a week
What is junk volume? Not an example, a definition.
It’s less appealing to zoomers. They see 6 days a week with high volume from PPL and hop on that. 531 requires a slight amount of knowledge/planning to properly do.
Also 531 is just a shit program. Every thread is:
>Muh stabilizers grew
t. benches 1.5 pl8
>[zoomers] see 6 days a week with high volume from PPL and hop on that
Tell you, it's fucking entertaining watching them drop like flies after getting burned out.
post body
>6x per week high volume hypertrophy program
vs
>Big 4 powerlifting "athletics"
Full body / upper-lower are obviously superior to both, but no one can argue that PPLPPLx isn't at least fun.
Forgot to mention... 5/3/1 progresses monthly. 99% of the fitness community are beginner-beginners or early intermediates. They need to progress weekly and refuse to follow common-sense beginning programs (SS/SL/TM/BillStarr).
Because all of Wendlers hair brained routines suck. Using 5/3/1 progression for your heavy lift on a ppl or brosplit isn't bad though. All his routines are just aids and inferior, but he can't sell a simple ppl or brosplit with 531 sets at the top because anyone can make one of those.
What I do is 531 the main lift, sometimes 5s progression. Then do whatever workout I want afterwards. It's not rocket science. Just lift and make gains.
I tried a few time to read on 5/3/1 and I can't fucking understand it. what does it say the number of reps weird
It's very easy to understand.
Do 5 reps 3 reps 1 rep at the load (% of 90% of 1 RM) prescribed.
Perhaps this is actually why no one does it.
i still don't understand this shit. why is it formatted like only week 3 follows the 5/3/1 format ?
It's called 5/3/1 just because of the last week. Not every week uses that scheme. Don't get hung up on the name.
Deload, repeat.
You should not be doing it because you're struggling with intro periodization and ramped sets. Do TM or some Bill Starr routine if you've successfully completed SS / SL.
That's what I said, multiply the percentages shown by 90% of your 1RM.
No. If your 1RM is 225 90% of your 1RM is 205. Similarly if you 1RM is 315 your TM is 285
Write down the multiplication involved and get back to me.
1rm - 315
60% - 315 * 0.6 = 189
TM - 315* 0.9 = 285
60% - 285 * 0.6 = 171
Yeah about a 20 lb difference there, bub.
>That's what I said, multiply the percentages shown by 90% of your 1RM.
Multiple 315 (1RM) by 90%, then apply the percentages to that 90% figure.
Those percentages are Percentage of your TM. Thus as I said in
If your 1RM is 315, your TM is 285 and 60% of your TM is 171.
Actually it's percentage of Training Max. Training max is 90% of 1RM. The theory is how often do you truly test your 1RM? Most people is never or extremely rarely.
ok so I read it with more attention and I think I get it now. it's more like each work out is a build up to one set that's AMRAP. first week is all sets of 5, second week is all sets of 3, and third week is one set of 5, one set of 3, and one set of 1. but I can't help but think this would be demotivatingly low weight for a relatively small number of reps. take the 5+ set on week 1: 85% of 90% of your 1RM will allow you to do a lot more than 5 reps
Yes, the volume for the base program is worse than Madcow. You need to add down sets and/or a bunch of other volume if you want the program to work.
Personally, I prefer programs with higher intensity for squats/deadlift, and higher volume for bench/press.
The specificity is also crap. You're doing each movement 1x per week. If you want to improve those lifts, you need 2x frequency at a minimum (deadlifts excluded).
Just do db bench and dips as your push accessory on your non bench days.... This shit is built into the program, it only fails if you're an illiterate retard.
Reddit likes and recommends it therefore it´s gay
I do boring but big
Push pull rest push pull rest rest
Push day is
Squat
Ohp
Db delt flies
Bench
Chest flies
Incline db
Leg extensions
Calves
Tri extension and tri dips super set
Push ups / weightless squat superset
Pull day is
Trap bar deadlift
Hamstring curls
Pull ups
Seated rows
Band pull aparts / shrug super sets
Cable straight arm lat pull down / rope bicep curl super set
Core
I don’t give a fuck about progressive overload % I just go hard and intense as I see fit with every session and get tons of sets in but make sure I avoid burnout
I’m the strongest and most jacked I’ve ever been.
It’s all about consistency. My sessions are just full body push pull sessions
People talk shit on my routine yet they provide absolutely zero rationale nor do they offer any advice or improvement, so until then my routine is bulletproof and I thank wendler for the roadmap
This post will be shat on yet there won’t be any rational or advice, which I’m used to
The only thing wrong with your routine I can see at a glance is a terminal lack of delt work. Also it's nothing like boring but big so I don't know why you credit it at all.
>terminal lack of delt work
OHP, BENCH PRESS, DB DELT FLIES, CHEST FLIES, INCLINE DB
What the fuck are you on?
>Push pull rest push pull rest rest
This is bait right? I can no longer tell on this site with the amount of legitimate autistic retards we got here.
What's wrong with this?
Thanks for confirming.
>Band pull aparts
my fucking bro, Love that shit
That routine sucks but my split is similar
push pull push pull push pull rest
I dont do legs though
I do both PPL and 5/3/1
5/3/1 is more of a methodology that can be summarized by
>increase weight and decrease reps each week for 3 weeks and then reset
>add volume depending on goals
with the more recent books adding
>do lots of single leg work
you can do 5/3/1 AND PPL at the same time
people can hate on Wendler but there's nothing wrong with the backbone of his training
they forget his target audience is high school football players (just like Rippletits)
This.
My current 531 is just main lifts and BBB or jokers, then a few accessories that I enjoy like more arm work or shoulder work. Who cares just do the work.
Shit volume
>t. Made more progress in last 6 months from PPL than almost two years from 5/3/1
You can add as much volume as you like
>states 531 doesn't have volume
>confirmed DYEL
People bitch about the amount of volume that a legitimate 531 involves.
BBB, trivumante and periodization bible. The only one that has a lack of volume is the I'm Not Doing Jack Shit, which just has you doing main lift and nothing else.
Bruh I turned 5/3/1 into a pplppl you can do whatever you want with the program
>You're doing each movement 1x per week. If you want to improve those lifts, you need 2x frequency at a minimum
Just add bench to an ohp day or vice versa
That's because you didn't actually do the accessories or conditioning.
bro i added 10 lbs to my 160 lbs bench press im 10 months bro
It totally works bro its all about that consistent progress bro
Cant stall if you never lift close to your max bro
Anyone doing 5/3/1 with a 160 bench is an idiot. You should only switch to 5/3/1 if you can no longer make weekly or biweekly progress.
>Anyone doing 5/3/1 with a 160 bench is an idiot.
This
Makes perfect sense if you're a skinny teen who doesn't want to gain weight or a woman.
>progress linearly every month
>progress linearly every time you work out
Yeah, you are just another retard.
you should have gained 50-100 lbs on your 160 bench, but it's retarded either way. you should be adding weight to your 5x5s whenever you can up until you stall.
My OHP is 42.5kg 3x5. I want to do 5/3/1 but it feels a bit early. What other progression can I do because trying to increase 3x5 every week is becoming a grind
Just repeat the same weight but with one more rep per set (3x6) before adding more
>trying to increase 3x5 every week is becoming a grind
only increase weight for the last set. for example do 42.5kg 2x5 then 43.5kg 1x5
Just OHP more often
t. 46kg 3x5 Alpha-Chad
It's suited to powerlifting peaking. Most people aren't peaking for a powerlifting meet. Just doing an UL 4x per week split with maybe an extra arm/shoulder session is all you need (plus eating and sleeping) for building muscle naturally.
Legs twice a week is retarded.
provide justification
I've been improving and I'm not too fatigued. My volume on the leg days isn't too severe. I also do 9+ cardio sessions a week and it's fine.
Kek, what a fag.
Squat 3x per week or bust.
Novicepilled
Post body NOW
yeah x3 or more is only acceptable.
conjugate is superior for strength and conditioning
https://www.jimwendler.com/blogs/jimwendler-com/101082438-boring-but-big-and-really-sore
I'm running this. Tldr:
>4 cycles
>start with 5x10
>work up to 5x20
Wendler is a genius
/plg/ shits on it and they say that only building the monolith is worth it, and they are quite right tbh
/plg/ are clueless
Why doesnt it work?
I do a bbb beefcake version modified for my needs i like it pretty solid stuff
>531/BBB
>squat day
>205x3
>225x3
>245x12 (amrap set)
>do the 5x10 squats
>stairmaster tier sweating, literal beads on my arms
>5x10 chins
>5x20 hanging leg raises
>done in 45 minutes
do I need to do more? I was wiped at the end but 45 minutes is half the time I spend on a PPL workout
it is a lot of fun though
Pure powershitting though ledditors think it's bodybuilding because BBB has 10 rep sets in it. In no world is 5/3/1 deadlifts followed up by 5x10 deadlifts and "0-15 leg raises" is a "bodybuilding" routine. Jim Wendler has pretty small arms too for being a 2300lb totalling giga roider.
in the book that jim bro said that if you train more that 2 days in a row you are sabotaging recovery or something
So is this good for aesthetics or not? I’m doing the 3 days a week version, but not BBB, just some other standard accessory stuff per the book (50-100 reps for a push pull and core excercise, respectively)
Each session takes me like 90 minutes.
I’ve been doing it for like 3 months. Seen some strength gains but not sure about aesthetic.
Also - is it retarded to start a cut on 531 programming? Like trying to gain strength while cutting is dumb right?
Funny how Wendler is making big buck with his shitty 5/3/1 only because it's catchy and easy to market. You will not see great gains with this unless you're riding, but keep buying a new book every year lmao
it gave good strength gains to me. and some muscle too.
The 5/3/1 template for main lifts is ok, it's basically just a slow but steady progress instead of adding lbs per week, you add lbs per month
The rest of the workout you can do whatever. I personally incorporate 531 on any of my main lifts because it's challenging but doable, and I know I'm making progress instead of just eyeballing plates and going by feel.
I do 531 on the main lift on a PPL, on an upper lower, on conjugate... hell I even do 531 on weighted pullups.
In short, do whatever you want and if it works don't fix it.
It's for late-intermediate/early-advanced lifters and it uses undulating periodization, which is actually great for managing fatigue; I don't know why it's less popular than other programs, but it might have something to do with the fact that people just mindlessly parrot what they read on the internet and don't (can't) actually read themselves.