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 Kaffatsum's Workout Log

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stevenX
post Feb 5 2014, 11:59 AM

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Hi. Can lighten me a bit ?

Does 5.3.1 mean go with heavier weight with less set and reps ?

Thanks.
stevenX
post Feb 6 2014, 07:27 AM

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QUOTE(Kaffatsum @ Feb 5 2014, 09:00 PM)
Hello.
5/3/1 is a powerlifting program that follows a percentage-based system off of your max lifts to help increase your total maxes. The program uses 5rep/3rep/1rep sets hence the title 5/3/1.
Since it IS a powerlifting program, you will ofcourse be using heavy weights relative to your 1RepMax.
I wouldnt say its low sets low reps. Its more high sets low reps. In the program, your aiming to get stronger, so the reps will be quite low. But following the BigButBoring template, im already getting a minimum of 8 WORKING SETS for each compound lift. Your entire body will hurt be taxed with each lift. Like my back is sore from benching and squatting.

If you want more information, you can type in "5/3/1 PDF download" on google. Very good read. smile.gif
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Thanks for the hint.
by the way, as im beginner. Do u recommend this ?
stevenX
post Feb 18 2014, 09:12 AM

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QUOTE(Kaffatsum @ Feb 6 2014, 04:40 PM)
As a beginner, i recommend to find out what your goals are. This would be either more focused towards strength or bodybuilding. Then focus on that.
If you want to focus on strength, follow a strength program. Some popular ones are stronglift 5x5 or starting strength*.
If you want more towards bodybuilding, do a bodybuilding split. You can follow a conventional 1 bodypart per week type split (chest on monday, back on tuesday, etc), a push/pull/legs type program (-Dan is following one, refer to his), or a Upper/Lower twice a week program.

*
I always have a strength question to ask but dont know if i should.

Can you all strength last until the very last set/reps of your workout ? I have problem on that always.
The last type of my workout is always the harder and cant perform at my best weight.

Last night i put Incline DB press to the last. And im having a hard time to push it up even it's just 7.5kg, and last set it fall down because i feel that i got go strength to hold it.

But if i put it to my first workout, 7.5kg is not a problem yet i can push 10kg.

So the problem is because i dont eat enough or its normal ?

Thanks and sorry for too many question.

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