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I have been doing 5/3/1 with shockwave to build strength and my strength gains have gone through the roof, this was mainly to gain more strength to give more to my hypertrophy workouts, but i really like the increase in numbers. I also want to lose fat though.I was thinking about continuing 5/3/1 with the cbl heavy duty program, for more hypertrophytraining thurs-sun and possibly adding in an extra session with a small backload (maybe 100g or so) to train lagging body parts (maybe chest and legs or biceps)so 4-5 backload daysAs I understand it less frequent backloads would warrant fat loss>muscle buildingJust curious how and/or if i should even set this up mind you I am 22 years old 15-16% body fat and have never had a problem with high volume, so id say i recover pretty well (I credit that to my youth) -thanks for any opinions
This would actually be extremely easy to setup:Monday - 5/3/1 Bench and DH Heavy Duty Chest/BicepsTuesday - 5/3/1 Squats and DH Heavy Duty Legs Wednesday - OffThursday - 5/3/1 Military Press and DH Heavy Duty Shoulders and TricepsFriday - 5/3/1 Deadlift and DH Heavy Duty Back, Traps, and CoreBackload on Monday, Tuesday, Thursday, and Friday. The only modifcation I made was I moved Core day and the shrugs from the shoulder day to Friday. I also switched leg day to Tuesday instead of Monday so you will have more energy from backloading the night before.
This would actually be extremely easy to setup:Monday - 5/3/1 Bench and DH Heavy Duty Chest/BicepsTuesday - 5/3/1 Squats and DH Heavy Duty Legs Wednesday - OffThursday - 5/3/1 Military Press and DH Heavy Duty Shoulders and TricepsFriday - 5/3/1 Deadlift and DH Heavy Duty Back, Traps, and CoreBackload on Monday, Tuesday, Thursday, and Friday. The only modifcation I made was I moved Core day and the shrugs from the shoulder day to Friday. I also switched leg day to Tuesday instead of Monday so you will have more energy from backloading the night before.
so would you advise against training thurs-sunday?and adding an extra day for lagging body parts?also is there any specific reasn you changed traps? Shockwave uses that method too just wondering if theres some sort of advantage to that over shoulder day
This would actually be extremely easy to setup:Monday - 5/3/1 Bench and DH Heavy Duty Chest/BicepsTuesday - 5/3/1 Squats and DH Heavy Duty Legs Wednesday - OffThursday - 5/3/1 Military Press and DH Heavy Duty Shoulders and TricepsFriday - 5/3/1 Deadlift and DH Heavy Duty Back, Traps, and CoreBackload on Monday, Tuesday, Thursday, and Friday. The only modifcation I made was I moved Core day and the shrugs from the shoulder day to Friday. I also switched leg day to Tuesday instead of Monday so you will have more energy from backloading the night before.
so would you advise against training thurs-sunday?and adding an extra day for lagging body parts?also is there any specific reasn you changed traps? Shockwave uses that method too just wondering if theres some sort of advantage to that over shoulder day
You will want your traps fresh when you deadlift. Feel free to add an extra workouts wherever.
Alright thanks, and i would assume a backload wouldnt be necessary on an extra day correct? so id be able to effectively limit carb consumtion for the week and get greater fat loss?
Alright thanks, and i would assume a backload wouldnt be necessary on an extra day correct? so id be able to effectively limit carb consumtion for the week and get greater fat loss?
Correct. I think four backloads is all you should really need. In the extra workouts I would stay away from doing strength movements and and do more muscle building exercises like dips, glute/ham raises, dumbbell pressing, rows, and leg presses.However, you MIGHT need to have a small backload Sunday night. I would add it in if you don't mind the fat loss to be slower, but if you are looking to lose fat quickly, it would be a better idea to cut your volume down. Remember you can only truly serve one master.
well if i didnt backload sunday then i would only have 3 correct? or did you mean have one on the extra session instead of sunday? and also if i dont have a spotter is it still possible to do this training method using the elect style for negatives instead?
well if i didnt backload sunday then i would only have 3 correct? or did you mean have one on the extra session instead of sunday? and also if i dont have a spotter is it still possible to do this training method using the elect style for negatives instead?
No you would four backloads: Monday, Tuesday, Thursday, and Friday. As far as the negatives, doing ELECT style reps is not a substitute for negatives. Personally I would do drop sets or Rest Pauses if you can't do negatives.
well if i didnt backload sunday then i would only have 3 correct? or did you mean have one on the extra session instead of sunday? and also if i dont have a spotter is it still possible to do this training method using the elect style for negatives instead?
No you would four backloads: Monday, Tuesday, Thursday, and Friday. As far as the negatives, doing ELECT style reps is not a substitute for negatives. Personally I would do drop sets or Rest Pauses if you can't do negatives.
yea well in my plan id be training thurs-sunday with mon-wed being rest days or throwing in an extra session on tuesbut ok im a big fan of drop sets didnt know they could subsititute thanks for all the help!
well if i didnt backload sunday then i would only have 3 correct? or did you mean have one on the extra session instead of sunday? and also if i dont have a spotter is it still possible to do this training method using the elect style for negatives instead?
No you would four backloads: Monday, Tuesday, Thursday, and Friday. As far as the negatives, doing ELECT style reps is not a substitute for negatives. Personally I would do drop sets or Rest Pauses if you can't do negatives.
yea well in my plan id be training thurs-sunday with mon-wed being rest days or throwing in an extra session on tuesbut ok im a big fan of drop sets didnt know they could subsititute thanks for all the help!
Oh ok, that should work then
This would actually be extremely easy to setup:Monday - 5/3/1 Bench and DH Heavy Duty Chest/BicepsTuesday - 5/3/1 Squats and DH Heavy Duty Legs Wednesday - OffThursday - 5/3/1 Military Press and DH Heavy Duty Shoulders and TricepsFriday - 5/3/1 Deadlift and DH Heavy Duty Back, Traps, and CoreBackload on Monday, Tuesday, Thursday, and Friday. The only modifcation I made was I moved Core day and the shrugs from the shoulder day to Friday. I also switched leg day to Tuesday instead of Monday so you will have more energy from backloading the night before.
that is some very good advice here ibob good shit!!
This would actually be extremely easy to setup:Monday - 5/3/1 Bench and DH Heavy Duty Chest/BicepsTuesday - 5/3/1 Squats and DH Heavy Duty Legs Wednesday - OffThursday - 5/3/1 Military Press and DH Heavy Duty Shoulders and TricepsFriday - 5/3/1 Deadlift and DH Heavy Duty Back, Traps, and CoreBackload on Monday, Tuesday, Thursday, and Friday. The only modifcation I made was I moved Core day and the shrugs from the shoulder day to Friday. I also switched leg day to Tuesday instead of Monday so you will have more energy from backloading the night before.
so would you advise against training thurs-sunday?and adding an extra day for lagging body parts?also is there any specific reasn you changed traps? Shockwave uses that method too just wondering if theres some sort of advantage to that over shoulder day
Sorry to resurrect an old thread but I really want to try this out. I've been looking to do something beyond Heavy Duty for a while now.Do you mind explaining what Monday, for example, would look like?I'm still confused about 5/3/1 in general from what I've read.Would 5/3/1 be something like:Week 1. Warmup, 75%x5, 80%x5, 85%x5Week 2. Warmup, 80%x3, 85%x3, 90%x3Week 3. Warmup, 75%x5, 85%x3, 95%x1Week 4. (deload) - 60%x5, 65%x5, 70%x5[repeat]?Thanks.
This would actually be extremely easy to setup:Monday - 5/3/1 Bench and DH Heavy Duty Chest/BicepsTuesday - 5/3/1 Squats and DH Heavy Duty Legs Wednesday - OffThursday - 5/3/1 Military Press and DH Heavy Duty Shoulders and TricepsFriday - 5/3/1 Deadlift and DH Heavy Duty Back, Traps, and CoreBackload on Monday, Tuesday, Thursday, and Friday. The only modifcation I made was I moved Core day and the shrugs from the shoulder day to Friday. I also switched leg day to Tuesday instead of Monday so you will have more energy from backloading the night before.
so would you advise against training thurs-sunday?and adding an extra day for lagging body parts?also is there any specific reasn you changed traps? Shockwave uses that method too just wondering if theres some sort of advantage to that over shoulder day
Sorry to resurrect an old thread but I really want to try this out. I've been looking to do something beyond Heavy Duty for a while now.Do you mind explaining what Monday, for example, would look like?I'm still confused about 5/3/1 in general from what I've read.Would 5/3/1 be something like:Week 1. Warmup, 75%x5, 80%x5, 85%x5Week 2. Warmup, 80%x3, 85%x3, 90%x3Week 3. Warmup, 75%x5, 85%x3, 95%x1Week 4. (deload) - 60%x5, 65%x5, 70%x5[repeat]?Thanks.
No! Those percentages are wrongWeek 1: 65%x5, 75%x5, 85%x5+Week 2: 70%x3, 80%x3, 90%x3+Week 3: 75%x5, 85%x3, 95%x1+Week 4: 40%x5, 50%x5, 60%x5Start with a training max that is 90% of your actual or projected max. So if you can bench 200 you would base all the percentages off 180. Also on the (+) sets you rep out to near failure. I would leave 1 rep in the tank.The first week would look like this for the bench:1 set of 5 @ 1151 set of 5 @ 1351 set of 5+ @ 150 (you will likely be able to do this for about 8-10 reps)after week 4 you add 5 lbs to your bench and OHP press max and 10lbs to your deadlift and squat max.
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