Various Body Parts/Muscle Groups

[Caino]

I hate trying to work out whats the best assistance and how much to too much / too little hateeeee it

[pshannon]

I hate trying to work out whats the best assistance and how much to too much / too little hateeeee it

The point of 5/3/1 is seriously to get strong. Its not really structured bodybuilding routine. Its really supposed to be as simple as possible. If I were to run 5/3/1 again, since I am use to a BB type of split, I would have to have a separate arms day. This is what it would looks like SquatTrap bar deadlift from deficit Lying Leg curl Incline Sit up Deadlift Glute-ham raise Leg extension V-ups Bench Weighted pull-ups Decline DB Face pull OHP Incline Bench Seated row Side laterals

[Richard Schmitt]

I hate trying to work out whats the best assistance and how much to too much / too little hateeeee it

The point of 5/3/1 is seriously to get strong. Its not really structured bodybuilding routine. Its really supposed to be as simple as possible. If I were to run 5/3/1 again, since I am use to a BB type of split, I would have to have a separate arms day. This is what it would looks like SquatTrap bar deadlift from deficit Lying Leg curl Incline Sit up Deadlift Glute-ham raise Leg extension V-ups Bench Weighted pull-ups Decline DB Face pull OHP Incline Bench Seated row Side laterals

I like it!!! May I steal some of this?

[sarah_h88]

I personally would like to increase the size of my arms a bit.

Definately PJRs then. The long head of the triceps has a lot of size potential, and grows pretty quickly when you start focusing on it. PJRs will add a lot of meat on those Tris!

... :-[ I'm sorry but would you mind telling me what PJRs are...? Please and thank you ;D

i'm totally sponging up this information and discussion. i plan to do 5/3/1 with a similar plan as this once i'm done with my current 5x5 stronglifts. taking many notes lol

careful you might get huge and masculine and look like Heidi Vuorela! *crosses fingers!*

hahaha i'm a ways away from looking that that!! i'm not too concerned just yet lol

[Richard Schmitt]

So this is what I'm choosing to try and do while on CNS, feel free to chime in and what not. I do need a decent separate Arm Day ;D IF y'all have one up y'alls sleeves and don't mind sharing that'll be awesome!Monday: 5/3/1 Deadlifts:

5/3/1 Deadlifts

[acarnovale]

That looks good to me Tex. I wouldn't add in an extra arm day as it's probably not necessary. Just keep plugging away on chins/pull-ups and you'll see a good amount of growth.

[Richard Schmitt]

That looks good to me Tex. I wouldn't add in an extra arm day as it's probably not necessary. Just keep plugging away on chins/pull-ups and you'll see a good amount of growth.

Alright awesome, thank you!

[Cory McCarthy]

Tex, if you want to get large and strong, try Mike O'Hearn's Power-Bodybuilding routine.  It is fantastic, and all of my core lifts have increased in one fucking week.Here is the main page:  http://www.bodybuilding.com/fun/mike-ohearn-power-bodybuilding-12-week-training-program.htmlHere is the full 12-week routine:  http://www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/12-week-program.html...or, you can just follow his personal routine (from Iron Man magazine interview), scroll down a bit to find it here:http://www.ironmanmagazine.com/21-inch-arms-naturally-with-mike-titan-ohearn/...this is the routine I am using (w/ minor alterations for my own personal needs).  I just like the heavier volume.CoryNOTE:  I am running this on CBL, however, it would work on a Mod-CNS.  Would be too much for a regular CNS.

[Richard Schmitt]

Tex, if you want to get large and strong, try Mike O'Hearn's Power-Bodybuilding routine.  It is fantastic, and all of my core lifts have increased in one fucking week.Here is the main page:  http://www.bodybuilding.com/fun/mike-ohearn-power-bodybuilding-12-week-training-program.htmlHere is the full 12-week routine:  http://www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/12-week-program.html...or, you can just follow his personal routine (from Iron Man magazine interview), scroll down a bit to find it here:http://www.ironmanmagazine.com/21-inch-arms-naturally-with-mike-titan-ohearn/...this is the routine I am using (w/ minor alterations for my own personal needs).  I just like the heavier volume.CoryNOTE:  I am running this on CBL, however, it would work on a Mod-CNS.  Would be too much for a regular CNS.

Hell yeah thanks Cory! Much appreciated! I do want to get stronger, no doubt about that!

[Caino]

Soo many programs hahah, tex check out the 5/3/1 for bodybuilding, it separates the arms to ohp day and bench day, the deadlift day is focused on back exersizes which i think is a great idea as the legs get smashedddd squat day!

[Gl;itch.e]

Tex, if you want to get large and strong, try Mike O'Hearn's Power-Bodybuilding routine.  It is fantastic, and all of my core lifts have increased in one fucking week.

Sorry Cory but Im going to call you out on this one. No program will increase your strength in one "fucking" week (: This is likely to be supercompensation from your previous program at work. You were likely not recovering 100% on the old program and when you changed to something new your body got a chance to catch up and realise the true strength potential that had been built with the old training program.

[Cory McCarthy]

Tex, if you want to get large and strong, try Mike O'Hearn's Power-Bodybuilding routine.  It is fantastic, and all of my core lifts have increased in one fucking week.

Sorry Cory but Im going to call you out on this one. No program will increase your strength in one "fucking" week (: This is likely to be supercompensation from your previous program at work. You were likely not recovering 100% on the old program and when you changed to something new your body got a chance to catch up and realise the true strength potential that had been built with the old training program.

I wouldn't say massive increases, but my 1RM is up on all cores this week for sure (based on the previous week's numbers), by about 2-3 reps.  Bench, Dead and Squat.  Sudden strength difference.Then again, I've never run a Power program before.  In ALL of my years lifting, I always lifted for hypertrophy, and generally no lower than 6 reps, usually 8-12.  I know my body, and I get plenty of rest.  Been at this for a while, and recovery was never an issue (no matter the program -- and I change programs every 4 weeks-ish), as long as diet and training were working cooperatively.Cory

[Gl;itch.e]

So this is what I'm choosing to try and do while on CNS, feel free to chime in and what not. I do need a decent separate Arm Day ;D IF y'all have one up y'alls sleeves and don't mind sharing that'll be awesome!Monday: 5/3/1 Deadlifts:

5/3/1 Deadlifts

i]Compound Leg Movements; Hack or Front Squats, Variations of DLs, Lunges, etc[/i Front Squats: 5x5-10

i]Calf Movements; Seated Raises, Calf Press, Standing Raises, Donkey Raises, etc[/i Seated Calf Raises: 5x8-10

Good choice but I would up the rep range and probably do less sets. 3 sets of 20+ or so

i]Abs; Hanging Leg Raises, Windshields, Dragon Raises, Cable Crunches, etc[/i Windshields: 5x10Tuesday: RecoveryWednesday: 5/3/1 OHP:

5/3/1 OHP

i]A Pull; T Bar/BB/DB Row, Krocs, Pull/Chin Ups, etc[/i T-Bar Row: 5x5-10

Do them if you like them. Is this machine or barbell? Id go for a machine row or db row a'la Kroc if it were me though. I feel like T-bars work the lats and arms more than any midback muscle/scapula retractors

i]A Push; Incline/Decline BB or DB Press, Dips, Seated/Standing DB Press, etc[/i High Incline DB Press: 5x5-10Not sure Id go with this exercise for that rep range. But if you start on the higher end 10-12 reps you could probably bang this one out for awhile before stalling

i]Optional A Pull or Push[/i Rear Delts: 5x5-10Yes rear delts! again I think less sets and higher reps would work better here like with the calf exercise.

i]Week 1&3 Lateral Head Focus; Week 2&4 Long Head Focus[/i PJRs: 5x8-10_{Would LOVE some Tricep ideas for these weeks. Please and thank you ;D}Thursday: RecoveryFriday: Carb Nite: 5/3/1 Squats:

5/3/1 Squats

i]Compound Leg Movements; Same as DLs[/i RDLS/or Lying Leg Curls: 5x5-10

i]Calf Raises; Same as DLs[/i Calf Press: 5x8-10

i]Abs; Same as DLs[/i Hanging Leg Raises: 5x10

Saturday: Morning: 5/3/1 Bench:

5/3/1 Bench

i]A Pull; Same as before[/i BB Row: 5x5-10

i]A Push; Same as before[/i Decline Press: 5x5-10

i]A Pull or Push[/i Pull/Chin ups: 5x5-10

i]Week 1 BB Curls; Week 3 DB Curls; Week 3 Preacher Curls; Week 4 Any[/i Straight Bar Curls: 5x8-10

Sunday: Morning: HIIT:

30 Minutes:: 8 Bouts

i]Variations of Machines; Stationary Bike, Crossramp, Rower, or Hills[/i30 Second Sprints:: 4 Minute Easy Rest

Would love to add Arms after HIIT. Also if y'all see that I should change something to better the routine and myself, feel free to do so! I'm wanting to build strength, but achieve a well-defined look. Physique/Athletic goal oriented! Thanks y'all. *Note: Anyone else who wants tips or help, don't be afraid to ask!

Personally with the setup how youve got it I would put Long Head Tricep work on your OHP days and Lateral head (lockout assistance) work on your Bench Press days rather than alternate week to week. Wouldnt hurt to add some direct lateral delt work in there somewhere too. Maybe on one of your easier leg days.

[Cory McCarthy]

So this is what I'm choosing to try and do while on CNS, feel free to chime in and what not. I do need a decent separate Arm Day ;D IF y'all have one up y'alls sleeves and don't mind sharing that'll be awesome!Monday: 5/3/1 Deadlifts:

5/3/1 Deadlifts

i]Compound Leg Movements; Hack or Front Squats, Variations of DLs, Lunges, etc[/i Front Squats: 5x5-10

i]Calf Movements; Seated Raises, Calf Press, Standing Raises, Donkey Raises, etc[/i Seated Calf Raises: 5x8-10

Good choice but I would up the rep range and probably do less sets. 3 sets of 20+ or so

i]Abs; Hanging Leg Raises, Windshields, Dragon Raises, Cable Crunches, etc[/i Windshields: 5x10Tuesday: RecoveryWednesday: 5/3/1 OHP:

5/3/1 OHP

i]A Pull; T Bar/BB/DB Row, Krocs, Pull/Chin Ups, etc[/i T-Bar Row: 5x5-10

Do them if you like them. Is this machine or barbell? Id go for a machine row or db row a'la Kroc if it were me though. I feel like T-bars work the lats and arms more than any midback muscle/scapula retractors

i]A Push; Incline/Decline BB or DB Press, Dips, Seated/Standing DB Press, etc[/i High Incline DB Press: 5x5-10Not sure Id go with this exercise for that rep range. But if you start on the higher end 10-12 reps you could probably bang this one out for awhile before stalling

i]Optional A Pull or Push[/i Rear Delts: 5x5-10Yes rear delts! again I think less sets and higher reps would work better here like with the calf exercise.

i]Week 1&3 Lateral Head Focus; Week 2&4 Long Head Focus[/i PJRs: 5x8-10_{Would LOVE some Tricep ideas for these weeks. Please and thank you ;D}Thursday: RecoveryFriday: Carb Nite: 5/3/1 Squats:

5/3/1 Squats

i]Compound Leg Movements; Same as DLs[/i RDLS/or Lying Leg Curls: 5x5-10

i]Calf Raises; Same as DLs[/i Calf Press: 5x8-10

i]Abs; Same as DLs[/i Hanging Leg Raises: 5x10

Saturday: Morning: 5/3/1 Bench:

5/3/1 Bench

i]A Pull; Same as before[/i BB Row: 5x5-10

i]A Push; Same as before[/i Decline Press: 5x5-10

i]A Pull or Push[/i Pull/Chin ups: 5x5-10

i]Week 1 BB Curls; Week 3 DB Curls; Week 3 Preacher Curls; Week 4 Any[/i Straight Bar Curls: 5x8-10

Sunday: Morning: HIIT:

30 Minutes:: 8 Bouts

i]Variations of Machines; Stationary Bike, Crossramp, Rower, or Hills[/i30 Second Sprints:: 4 Minute Easy Rest

Would love to add Arms after HIIT. Also if y'all see that I should change something to better the routine and myself, feel free to do so! I'm wanting to build strength, but achieve a well-defined look. Physique/Athletic goal oriented! Thanks y'all. *Note: Anyone else who wants tips or help, don't be afraid to ask!

Personally with the setup how youve got it I would put Long Head Tricep work on your OHP days and Lateral head (lockout assistance) work on your Bench Press days rather than alternate week to week. Wouldnt hurt to add some direct lateral delt work in there somewhere too. Maybe on one of your easier leg days.

Always slam the triceps long-head hard.  I see too many guys with lots of lateral head, maybe a little medial, from pressdowns and dipping, but hardly any long-head.  *END RANT*Cory

[Gl;itch.e]

Tex, if you want to get large and strong, try Mike O'Hearn's Power-Bodybuilding routine.  It is fantastic, and all of my core lifts have increased in one fucking week.

Sorry Cory but Im going to call you out on this one. No program will increase your strength in one "fucking" week (: This is likely to be supercompensation from your previous program at work. You were likely not recovering 100% on the old program and when you changed to something new your body got a chance to catch up and realise the true strength potential that had been built with the old training program.

I wouldn't say massive increases, but my 1RM is up on all cores this week for sure (based on the previous week's numbers), by about 2-3 reps.  Bench, Dead and Squat.  Sudden strength difference.Then again, I've never run a Power program before.  In ALL of my years lifting, I always lifted for hypertrophy, and generally no lower than 6 reps, usually 8-12.  I know my body, and I get plenty of rest.  Been at this for a while, and recovery was never an issue (no matter the program -- and I change programs every 4 weeks-ish), as long as diet and training were working cooperatively.Cory

Well ok if youve changed rep ranges then your CNS (not carb nite :P) is going to have to adapt to the different loading and demand. If youve changed rep ranges then its not hard to see that you may be using a different component of your strength potential that wasnt getting used and is possibly "fresher" than the one that was getting hammered prior to the change.How do you know your 1 rep maxes are up if you never went below 6 reps prior to this new program? Getting confused here. But thinking logically any increase in such a short period of time can NOT be attributed to the new program. It would HAVE to be the result of deloading or recovery of some component that was not getting a chance to supercompensate on the old program.

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