Ankle mobility too is underrated .
Essential Random Gym Thoughts Revisited...
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trap101-ETHout-Allegri-In
Superstar
Lolol causeWhy sway?....
trap101-ETHout-Allegri-In
Superstar
Son Goku
Great Sage Equalling Heaven
5/3/1 is great for certain applications. I've been using 5/3/1 inspired programs for over 7 years and have seen great gains from them. The cycles in 5/3/1 are generally too low-volume for what I like to do, even including higher-volume accessory and assistance work.
IMO 5/3/1 is made for "rugular" gym folks and not gym rats; it was originally designed to take the guesswork out of going to the gym.
Will it make you the strongest powerlifter or best Olympic lifter? No.
Will it keep you making steady progress on the Big 4 and keep you fit if you follow the program to include the conditioning? Yes.
If you want to progress as fast as possible, look somewhere else. If your goal is purely hypertrophy/size/aesthetics, look somewhere else. If your goal is general strength and "fitness" and includes something that can be done indefinitely, well there you go.
No aggy, but it sounds like you haven't read the book(s) on 5/3/1 by Mr. Big Jim Wendler.
There is no "3 week program" for current iterations of 5/3/1, there are only different cycles meant to be ran continuously. If you found this 3 week program as a standalone online, you're prolly 5/3/1ing wrong.
There is no benefit to only doing a program for three weeks and then moving on. You won't have any appreciable muscle mass gained in that time, and the strength gains or losses will be minimal and impermanent. Either stick with it for a longer haul or switch to something that's not meant to be ran like that.
funny seeing somebody use one of those big rubberbands to do pullups at the gym and it snapped right back up into their privates...i laughed hard
I’m not lol stair master after leg day once a week not every leg day during the week !.............you better than this...
That would be insanity
Oh no I get you and yeah I didn't mean do it for 3 weeks and stop, I meant more do the 3 weeks plus the de-load week and then find my 1 rep max again and start back over and keep progressing.5/3/1 is great for certain applications. I've been using 5/3/1 inspired programs for over 7 years and have seen great gains from them. The cycles in 5/3/1 are generally too low-volume for what I like to do, even including higher-volume accessory and assistance work.
IMO 5/3/1 is made for "rugular" gym folks and not gym rats; it was originally designed to take the guesswork out of going to the gym.
Will it make you the strongest powerlifter or best Olympic lifter? No.
Will it keep you making steady progress on the Big 4 and keep you fit if you follow the program to include the conditioning? Yes.
If you want to progress as fast as possible, look somewhere else. If your goal is purely hypertrophy/size/aesthetics, look somewhere else. If your goal is general strength and "fitness" and includes something that can be done indefinitely, well there you go.
No aggy, but it sounds like you haven't read the book(s) on 5/3/1 by Mr. Big Jim Wendler.
There is no "3 week program" for current iterations of 5/3/1, there are only different cycles meant to be ran continuously. If you found this 3 week program as a standalone online, you're prolly 5/3/1ing wrong.
There is no benefit to only doing a program for three weeks and then moving on. You won't have any appreciable muscle mass gained in that time, and the strength gains or losses will be minimal and impermanent. Either stick with it for a longer haul or switch to something that's not meant to be ran like that.
I prolly should of worded it better on my end.
Yeah this is something I wanna stick to and then evolve the routine from there.
If dude has a book on it, I'll definitely check it out.
for the response breh.
trap101-ETHout-Allegri-In
Superstar
If you can do a stair master after leg say, you ain't working hard enough.I’m not lol stair master after leg day once a week not every leg day during the week !
That would be insanity
....... I don't see Yarishna quads in your future...
Son Goku
Great Sage Equalling Heaven
Oh no I get you and yeah I didn't mean do it for 3 weeks and stop, I meant more do the 3 weeks plus the de-load week and then find my 1 rep max again and start back over and keep progressing.
I prolly should of worded it better on my end.
Yeah this is something I wanna stick to and then evolve the routine from there.
If dude has a book on it, I'll definitely check it out.
Yeah, that's the old version of the program (aka OG). 5/3/1 Forever has what is supposed to be a lifetime's worth of templates laid out between Leaders and the Anchors that follow, designed to be ran continuously.
The "deload every 4 weeks" thing was repealed after Wendler realized it wasn't necessary for most average gym bros to cut their volume and intensity to nothing 25% of the time they're training. If you're TMs and assistance work are set up correctly, there's no need to deload every 4th week.
On the updated version (Forever) you're generally running two or three 3-week cycles back to back and then: you're either testing your TM, go for a PR, or deloading every 7th week now, unless the previous cycles (Leader) was designed to be ran differently.
After running 1-3 cycles, depending on your experience level and the template's setup, you run an Anchor cycle or 2, where you decrease volume and increase intensity in the barbell movement.
I'd recommend buying 5/3/1 Forever (or downloading the PDF, there might be one linked in the fitness books thread) and reading through it if you plan on running it long-term and aren't powerlifting. [5/3/1 For Powerlifting and Beyond 5/3/1 versions are probably better for PL than OG or Forever.]
Right on breh, I didn't know he updated his approach. I didn't know there was a fitness book thread on here, so I'll look through it and find that PDF.
xXMASHERXx
Superstar
This man preaching
Why do u hate me ?If you can do a stair master after leg say, you ain't working hard enough.
It’s 10 mins !!!!
trap101-ETHout-Allegri-In
Superstar
You said Yarishna was #goals, and since I too crush on Yarishna
I make sure you obey The Standard
. You put it out there and I need to make sure you are on the route to Nubian Godess. 