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Dang it...so if 5/3/1 doesn't give you that pump like I want with a good strength building high volume routine what will?
Depending upon where you are in your training, you shouldn't necessarily be focused on the pump just yet. You can get lots of pump out of 5/3/1 if you add in a ton of assistance stuff, but going heavy should be your main focus. If you're an intermediate level lifter, then you can probably switch to a bodybuilding routine that puts emphasis on the big lifts and that would provide the pump with the heavy lifting.I personally do only 7 different movements, and I still have some troubles with recovery. If I threw in more assistance, I'd be in the gym for 3 hours and wouldn't be ready for my next workout.
That's something I really enjoy getting when I go to the gym. Lifting heavy, concentrating on the main lifts and then do about 4 movements for each body part with a 3 set x 8-12 rep schema with a 30-60second rest.
That will work with 5/3/1, you'd just have to alter the program(unless he has a heavy accessory one I'm unaware of). Wendler is really big on not overtraining, probably a bit too big on it. You have a pretty good template, but you can be a little more relaxed on the rest time for the assistance movements if you want. The pump will come from short rest, though. Looks like you have the right idea.
Awesome, I just wanted to make sure. Appreciate the knowledge.
No problem, dude, you give more than your fair share here. If you're particularly interested in programming I think the 5/3/1 book has some good stuff in it(if you haven't already read it), and also Practical Programming by Rippetoe is another one that comes to mind. I think PP goes a lot more in depth as to what movements and schemes cause what adaptations.
Dang it...so if 5/3/1 doesn't give you that pump like I want with a good strength building high volume routine what will?
Depending upon where you are in your training, you shouldn't necessarily be focused on the pump just yet. You can get lots of pump out of 5/3/1 if you add in a ton of assistance stuff, but going heavy should be your main focus. If you're an intermediate level lifter, then you can probably switch to a bodybuilding routine that puts emphasis on the big lifts and that would provide the pump with the heavy lifting.I personally do only 7 different movements, and I still have some troubles with recovery. If I threw in more assistance, I'd be in the gym for 3 hours and wouldn't be ready for my next workout.
That's something I really enjoy getting when I go to the gym. Lifting heavy, concentrating on the main lifts and then do about 4 movements for each body part with a 3 set x 8-12 rep schema with a 30-60second rest.
That will work with 5/3/1, you'd just have to alter the program(unless he has a heavy accessory one I'm unaware of). Wendler is really big on not overtraining, probably a bit too big on it. You have a pretty good template, but you can be a little more relaxed on the rest time for the assistance movements if you want. The pump will come from short rest, though. Looks like you have the right idea.
Awesome, I just wanted to make sure. Appreciate the knowledge.
No problem, dude, you give more than your fair share here. If you're particularly interested in programming I think the 5/3/1 book has some good stuff in it(if you haven't already read it), and also Practical Programming by Rippetoe is another one that comes to mind. I think PP goes a lot more in depth as to what movements and schemes cause what adaptations.
Oh I'm always wanting to learn more. There's never a bad thing is learning, no matter how much I think I may know. I'm planning on getting the 2nd Edition really soon, because i want to run it and then show my younger brother so I can kinda "coach" him with CBL and building strength. He's my football player haha
haha that's awesome man. If you're seriously interested in coaching the movements, check out the Starting Strength book(again, if you haven't already lol). I learned all the movements I do from that book, and there's no better resource to learn how to properly perform compound barbell movements. I never would've learned decent form without that book, and it's incredibly descriptive.
haha that's awesome man. If you're seriously interested in coaching the movements, check out the Starting Strength book(again, if you haven't already lol). I learned all the movements I do from that book, and there's no better resource to learn how to properly perform compound barbell movements. I never would've learned decent form without that book, and it's incredibly descriptive.
Alright awesome again thanks for the tip!
I'm 5'4, 135-140lbs (been a while since I weighed myself – 140 a month ago and have lost for sure)Bench 110Squat 165Deadlift 220OH 80You could probably run SS for a little while and then switch to 531 when you stop making gains. I would think you'd be able to add another 30 lbs or so to your squat before switching to different programming. Try it out and see how you do. It's designed for a high caloric intake, but you may be able to squeeze some gains out quickly on CNS.Thanks a ton for the reply - Kinda stuck on my squat. lifting in a big box gym, no squat rack and I lift alone - not trying to ask a random dude to spot me either 😛 - kinda scared to go higher. I suspect I can squat much heavier in the smith machine, and can push about 320 on the sled leg press...Side note - can anyone recommend a decent training facility in northern Rhode Island?!?!? exhausted my search!
I'm 5'4, 135-140lbs (been a while since I weighed myself - 140 a month ago and have lost for sure)Bench 110Squat 165Deadlift 220OH 80
You could probably run SS for a little while and then switch to 531 when you stop making gains. I would think you'd be able to add another 30 lbs or so to your squat before switching to different programming. Try it out and see how you do. It's designed for a high caloric intake, but you may be able to squeeze some gains out quickly on CNS.Thanks a ton for the reply - Kinda stuck on my squat. lifting in a big box gym, no squat rack and I lift alone - not trying to ask a random dude to spot me either 😛 - kinda scared to go higher. I suspect I can squat much heavier in the smith machine, and can push about 320 on the sled leg press...I can't tell whether or not you were being sarcastic about the smith machine, so if you were disregard this, but squatting in the smith machine is not squatting at all. A huge part of the squat is the stabilization of the bar with a myriad of muscles which is essentially eliminated by the smith machine. It's also very hard to line yourself up perfectly so as to work the proper muscles on the smith machine.Don't be afraid to go higher if your form is already good and the weight is going up. You can practice laying the bar down in the event of a failed squat if it makes you more comfortable.
yes – sarcastic. Hard to come across that way in type…Tips on laying the bar down (or source to look it up myself)? I don't feel like the 165 I can currently get is that heavy – but scared to get stuck in the hole. Weight dropping is frowned upon at PF – already been asked to tone it down at the location I used to go to – I upset some cardio bunnies :/
yes - sarcastic. Hard to come across that way in type...Tips on laying the bar down (or source to look it up myself)? I don't feel like the 165 I can currently get is that heavy - but scared to get stuck in the hole. Weight dropping is frowned upon at PF - already been asked to tone it down at the location I used to go to - I upset some cardio bunnies :/
Yea PF is a real PIA. I would suggest finding another gym when your membership is up, even though I know it's cheap. As far as tips/videos on laying the bar down, just practice it with an empty bar or a lightly loaded one til you feel comfortable. I actually tipped backwards on a squat once outside of the rack, and I just let the bar roll out of my hands, no damage done really(it was really loud though). It's one of those things that seems scarier than it really is. Bench on the other hand, can be a complete disaster.
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