[ARCHIVED THREAD] - 5/3/1 workout program (Page 1 of 2)
Posted: 2/8/2014 4:15:21 AM EDT
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Help me understand this program please? Thanks in advance. 3x5 Sets: 3 Reps: 65%x5, 75%x5, 85%x5 So at the end would I have done 15 reps or 45 reps? |
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I would imagine the % is the % of your max lift, so say you can bench press 250 "maximum" one time press. You would then put 65% of that max on the bar and push it 5 reps and so on according to the above formula until it is completed.
Then according to your edit, you'll have pressed 15 reps for the cycle. |
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Quoted: I would imagine the % is the % of your max lift, so say you can bench press 250 "maximum" one time press. You would then put 65% of that max on the bar and push it 5 reps and so on according to the above formula until it is completed. Then according to your edit, you'll have pressed 15 reps for the cycle. Anyone else agree? ETA: So when I am done I would have done 45 reps? |
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Quoted:
Help me understand this program please? Thanks in advance. 3x5 Sets: 3 Reps: 65%x5, 75%x5, 85%x5 So at the end would I have done 15 reps or 45 reps? You are doing 3 sets of 5 reps, the first set of 5 is at 65% of your 1 rep max, the second set of 5 is at 75%, and the 3rd set of 5 is at 85%, total is 15 reps. Example: If your 1 rep max was 300#, you would do some warmup and stretching, then the first set would be 5 reps of 195# (without putting the weight down but you can catch your breath between reps), then rest, then 5 reps of 225#, then rest, then 5 reps of 255#. |
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Quoted: You are doing 3 sets of 5 reps, the first set of 5 is at 65% of your 1 rep max, the second set of 5 is at 75%, and the 3rd set of 5 is at 85%, total is 15 reps. Example: If your 1 rep max was 300#, you would do some warmup and stretching, then the first set would be 5 reps of 195# (without putting the weight down but you can catch your breath between reps), then rest, then 5 reps of 225#, then rest, then 5 reps of 255#. Quoted: Quoted: Help me understand this program please? Thanks in advance. 3x5 Sets: 3 Reps: 65%x5, 75%x5, 85%x5 So at the end would I have done 15 reps or 45 reps? You are doing 3 sets of 5 reps, the first set of 5 is at 65% of your 1 rep max, the second set of 5 is at 75%, and the 3rd set of 5 is at 85%, total is 15 reps. Example: If your 1 rep max was 300#, you would do some warmup and stretching, then the first set would be 5 reps of 195# (without putting the weight down but you can catch your breath between reps), then rest, then 5 reps of 225#, then rest, then 5 reps of 255#. thanks again.
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The first time you go through the workouts, you'll do five reps per set for your main lifts. The second time, three reps. The third time through, your first set will use five reps, your second three, and your third one rep. For the fourth and final rotation, you'll go back to five reps.
From http://www.mensfitness.com/node/52747 |
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Quoted:
I'm not so dont worry. I just want to lift, and get stronger in the next 12 months, but the 5/3/1 is a lil confusing. Quoted:
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Well, start with body weight exercises and don't waste your money on supplements. I just want to lift, and get stronger in the next 12 months, but the 5/3/1 is a lil confusing. This should help with your confusion: http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength |
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Quoted: This should help with your confusion: http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength Quoted: Quoted: Quoted: Well, start with body weight exercises and don't waste your money on supplements. I just want to lift, and get stronger in the next 12 months, but the 5/3/1 is a lil confusing. This should help with your confusion: http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength |
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Quoted: The first time you go through the workouts, you'll do five reps per set for your main lifts. The second time, three reps. The third time through, your first set will use five reps, your second three, and your third one rep. For the fourth and final rotation, you'll go back to five reps. From http://www.mensfitness.com/node/52747 |
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Quoted:
The first time you go through the workouts, you'll do five reps per set for your main lifts. The second time, three reps. The third time through, your first set will use five reps, your second three, and your third one rep. For the fourth and final rotation, you'll go back to five reps. From http://www.mensfitness.com/node/52747 To avoid confusion: each of those times you do the workout is in a different week, you don't go through it all in one day. Week 1: 3 x 5 Week 2: 3 x 3 Week 3: 1 x 5, 1 x 3, 1 x 1 Week 4: deloading |
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Quoted:
I'm not so dont worry. I just want to lift, and get stronger in the next 12 months, but the 5/3/1 is a lil confusing. Quoted:
Quoted:
Well, start with body weight exercises and don't waste your money on supplements. I just want to lift, and get stronger in the next 12 months, but the 5/3/1 is a lil confusing. If you want to really bulk up and get stronger do a "negative" lift session at least one to two times a week. They are killers and it burns but get results. BTW make sure you have a spotter if you are doing the bench. |
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it's almost like there should be a whole thread about this in the fitness forum
oh hey, there is: 531 thread |
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Quoted:
GD is probably the best place to get workout advice. Especially GD in a gun forum. There are so many jacked dudes you are sure to get some good answers and be well on your way to getting FUCKING HUGE! He got his question answered quickly and accurately. Personally I don't care about being FUCKING HUGE, I care about being strong and healthy. |
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Quoted:
He got his question answered quickly and accurately. Personally I don't care about being FUCKING HUGE, I care about being strong and healthy. Quoted:
Quoted:
GD is probably the best place to get workout advice. Especially GD in a gun forum. There are so many jacked dudes you are sure to get some good answers and be well on your way to getting FUCKING HUGE! He got his question answered quickly and accurately. Personally I don't care about being FUCKING HUGE, I care about being strong and healthy. I am disappoint GD. |
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Quoted: To avoid confusion: each of those times you do the workout is in a different week, you don't go through it all in one day. Week 1: 3 x 5 Week 2: 3 x 3 Week 3: 1 x 5, 1 x 3, 1 x 1 Week 4: deloading Quoted: Quoted: The first time you go through the workouts, you'll do five reps per set for your main lifts. The second time, three reps. The third time through, your first set will use five reps, your second three, and your third one rep. For the fourth and final rotation, you'll go back to five reps. From http://www.mensfitness.com/node/52747 To avoid confusion: each of those times you do the workout is in a different week, you don't go through it all in one day. Week 1: 3 x 5 Week 2: 3 x 3 Week 3: 1 x 5, 1 x 3, 1 x 1 Week 4: deloading It really is a turtle vs rabbit approach since you start off so light and its only 15 reps the first week per workout
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Quoted: GD is probably the best place to get workout advice. Especially GD in a gun forum. There are so many jacked dudes you are sure to get some good answers and be well on your way to getting FUCKING HUGE! |
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Quoted: it's almost like there should be a whole thread about this in the fitness forum oh hey, there is: 531 thread Crap!  |
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Quoted: He got his question answered quickly and accurately. Personally I don't care about being FUCKING HUGE, I care about being strong and healthy. Quoted: Quoted: GD is probably the best place to get workout advice. Especially GD in a gun forum. There are so many jacked dudes you are sure to get some good answers and be well on your way to getting FUCKING HUGE! He got his question answered quickly and accurately. Personally I don't care about being FUCKING HUGE, I care about being strong and healthy. |
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Have you looked into Starting Strength?
http://startingstrength.com/ |
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5,3,1 is a great way to burn yourself out quickly IMHO. How so? It's a pretty proven method. Though it seems terribly boring. I do believe there are better systems out there. Especially more functional ones. If I ever did 5/3/1 it would just to set a base then move into something more functional. But everyone has diff needs. |
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+1 Quoted:
Quoted:
Quoted:
GD is probably the best place to get workout advice. Especially GD in a gun forum. There are so many jacked dudes you are sure to get some good answers and be well on your way to getting FUCKING HUGE! He got his question answered quickly and accurately. Personally I don't care about being FUCKING HUGE, I care about being strong and healthy. Just being a smartass. Make sure you add cardio if you are worried about health. Get that heart pumping. |
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Quoted: i disagree 100% Quoted: Quoted: 5,3,1 is a great way to burn yourself out quickly IMHO. i disagree 100% its a powerlifting routine that is meant to last 4 weeks and then you break... not meant for a long term fitness plan |
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OP 5/3/1 split is easier to understand if you read this article.. breaking it down by core lifts and labeling them makes it easier until you get into the groove.. |
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Quoted: Just being a smartass. Make sure you add cardio if you are worried about health. Get that heart pumping. Quoted: Quoted: Quoted: Quoted: GD is probably the best place to get workout advice. Especially GD in a gun forum. There are so many jacked dudes you are sure to get some good answers and be well on your way to getting FUCKING HUGE! He got his question answered quickly and accurately. Personally I don't care about being FUCKING HUGE, I care about being strong and healthy. Just being a smartass. Make sure you add cardio if you are worried about health. Get that heart pumping. 1 mile run then 3 miles on the bike, and boxing/basketball if its not busy at the gym.
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Quoted: OP 5/3/1 split is easier to understand if you read this article.. breaking it down by core lifts and labeling them makes it easier until you get into the groove.. |
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Quoted: Quoted: Quoted: Quoted: 5,3,1 is a great way to burn yourself out quickly IMHO. i disagree 100% its a powerlifting routine that is meant to last 4 weeks and then you break... not meant for a long term fitness plan I'm saying, after 4 weeks you should take a break and reset and you can start over again or move onto a different program.. but i will say for a beginner or a novice lifter, this program is best done with a buddy that is stronger than you... for spotting and "push" reasons. understandably it may be difficult to coordinate this style program with a gym buddy ... at least it was for me |
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Quoted: its a powerlifting routine that is meant to last 4 weeks and then you break... not meant for a long term fitness plan Quoted: So your saying after 4 weeks I should move on to a different program? Quoted: Quoted: Quoted: 5,3,1 is a great way to burn yourself out quickly IMHO. i disagree 100% its a powerlifting routine that is meant to last 4 weeks and then you break... not meant for a long term fitness plan I'm saying, after 4 weeks you should take a break and reset and you can start over again or move onto a different program.. but i will say for a beginner or a novice lifter, this program is best done with a buddy that is stronger than you... for spotting and "push" reasons. understandably it may be difficult to coordinate this style program with a gym buddy ... at least it was for me I am kind of a loner, and all I have is my wife so she can benefit from me but not I from her. |
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Quoted: Quoted: Quoted: Quoted: Quoted: Quoted: 5,3,1 is a great way to burn yourself out quickly IMHO. i disagree 100% its a powerlifting routine that is meant to last 4 weeks and then you break... not meant for a long term fitness plan I'm saying, after 4 weeks you should take a break and reset and you can start over again or move onto a different program.. but i will say for a beginner or a novice lifter, this program is best done with a buddy that is stronger than you... for spotting and "push" reasons. understandably it may be difficult to coordinate this style program with a gym buddy ... at least it was for me I am kind of a loner, and all I have is my wife so she can benefit from me but not I from her. are you at a full out gym or a home gym? |
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5/3/1 is really not a starter program. Try Starting Strength, as suggested above, and then when you start stalling, move to 5/3/1. Here's a link for both: http://blackironbeast.com/starting-strength I started on SS about two years ago, and then moved to 5/3/1. They both work. Period. RE: working out as a loner (me, too)... start light, and really learn the movements. During this time, you'll get a feel for your body's reactions. When it starts to get heavy, you'll know when it's your last rep, and can avoid failure. If you're in a gym, and you're not sure about your last bench set, just ask someone fpr a spot. It's no big deal, everyone does it. If you're not in a gym, just don't go to failure. Major progress can be made at 90-95% of max. ETA: Your wife should be able to spot for you just fine. She doesn't need to pull the weight off of you, but instead just provide a few pounds of lift so that you can complete the rep. |
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Quoted: Go to elitefts.com. They will answer all your questions. Unfortunately, Arfcom is loaded with a mix of people that know nothing about the subject ( but think they do) and some that actually do. thanks
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Yeah, join the 531 thread in the SD & Fitness forum.
It's 15 reps minimum, on the last set you go for a PR. Its not really an amrap so much as a PR set, so if you PR, stop. Jim also says it can be a good idea to cap that last set to 10 reps. Also, keep in mind the percentages are based off a 90% max. So if your max bench is 250, you'll use 225 as your training max and apply the workset percentages to 225. |
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Quoted: Yea thanks again I got that part down. Quoted: Quoted: To avoid confusion: each of those times you do the workout is in a different week, you don't go through it all in one day. Week 1: 3 x 5 Week 2: 3 x 3 Week 3: 1 x 5, 1 x 3, 1 x 1 Week 4: deloading It really is a turtle vs rabbit approach since you start off so light and its only 15 reps the first week per workout It doesn't seem like much b/c you're used to looking at the bodybuilding magazines that have routines that have you doing a billion different sets and reps every workout. That's not what you need to do in order to get stronger. Look up starting strength as well...very good program. (ETA: It's linked above...good program) Look up crossfit football....very good program that adds in a conditioning element. (http://crossfitfootball.com) But concentrating on the 3 big movements in a low rep, low set range with high weights will gain you strength. Add in a couple accessory movements and call it a day. Easy to be in and out in less than an hour and be making strength gains weekly. |