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about to start wendler and wanted to know if anyone has experimented with jumping more that 10lb legs and/or 5lb arms per meso? if so how did it work out?
Don't. You will stagnate very quickly. Start light, progress slowly is basically the theme of the whole program. Don't deviate
+1, I just finished my first month and feel like I could add more than 5/10 lbs per exercise but I'm going to stick with Wendler's recommendation. 531 is a long term strength gaining program, not one of those increase your bench by 100 lbs in 8 week deals
thanks for the experience! Ill stick with it
Basically what the other guys said. Start slow, it definitely gets harder once you get going. A few months from now you should be repping your old maxes.
dont mean to hijax this thread but what do you guys do on your deload weeks? do you dial the assistance back too? the strength programming wendler sets up for the deload week seems laughably easy
I've also been wondering about the assistance stuff on deload weeks. What I have been doing is (on Boring but Big) dropping to 40% of whatever the current 1 RM is for 3×10… don't know if that's a good idea or not…
I always take my deloads as a good time to really get after the assistance work.
dont mean to hijax this thread but what do you guys do on your deload weeks? do you dial the assistance back too? the strength programming wendler sets up for the deload week seems laughably easy
Look at the de-load week as a chance to focus on other areas of your fitness that you may have neglected. For me, i really like to hit the soft tissue work, foam roller, stretching/flexibilty etc. Also a good time to get some deep tissue/remedial massage time in.
+1. Deload is just that a deload. It should be laughably easy. Your central nervous system needs time to recover. I love 5/3/1 and get great results with it but is a real grind on the central nervous system. Take your deload week really light and work on stretching, foam rolling and other recovery techniques. Your body will thank you.If you don't want to use deload weeks you may want to consider the shockwave program.
You recommend using shockwave during the deload weeks? I might give this a try.As far as CNS fatigue goes, won't lighter sets of 10-15 on the assistance lifts allow your CNS to recover but still allow you to get achieve muscular fatigue? Do you recommend switching to Carb Night on deload weeks because of the lighter workload?
You recommend using shockwave during the deload weeks? I might give this a try.As far as CNS fatigue goes, won't lighter sets of 10-15 on the assistance lifts allow your CNS to recover but still allow you to get achieve muscular fatigue? Do you recommend switching to Carb Night on deload weeks because of the lighter workload?
I think that's the case with the assistance lifts. You can usually push them a lot harder and more often. I'd say either do carb nite or just make the back-loads smaller.
I take my deload weeks whenever I feel burnt out. Sometimes I just skip them and go straight into the next cycle
You recommend using shockwave during the deload weeks? I might give this a try.As far as CNS fatigue goes, won't lighter sets of 10-15 on the assistance lifts allow your CNS to recover but still allow you to get achieve muscular fatigue? Do you recommend switching to Carb Night on deload weeks because of the lighter workload?
I think he meant shockwave instead of 531 altogether, not just on deload weeks. To avoid CNS fatigue i focus on concentric dominant exercises. This is where my prowler comes into it own. I can get an eccentric-less, full body workout using this and a truck tyre. Perfect for de-load week.With CBL on de-load week my plan is to cut the carb loads in half & see how that goes.
You recommend using shockwave during the deload weeks? I might give this a try.As far as CNS fatigue goes, won't lighter sets of 10-15 on the assistance lifts allow your CNS to recover but still allow you to get achieve muscular fatigue? Do you recommend switching to Carb Night on deload weeks because of the lighter workload?
I think he meant shockwave instead of 531 altogether, not just on deload weeks. To avoid CNS fatigue i focus on concentric dominant exercises. This is where my prowler comes into it own. I can get an eccentric-less, full body workout using this and a truck tyre. Perfect for de-load week.With CBL on de-load week my plan is to cut the carb loads in half & see how that goes.
I think it would be a great idea to do a mini prep phase on the deload week to keep the fat adaption, just some food for thought!!
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