so for example on monday, bench press day

first week of the first cycle
3 x 5+

set 1 : 55kg
set 2 : 65kg
set 3 : 70kg

----------------------------

question- do I lift

a)3 sets of 5 for set 1, 3 sets of 5 for set 2, 3 sets of 5 for set 3

or

b) 1 set of 5 for set 1, 1 set of 5 for set 2, 1 set of 5 for set 3 ?


so if the right way is b), means I only lift 15 reps and go home?(assuming i dont do the "big but boring" or other accessories)

thanks

This post has been edited by ah_suknat: Sep 14 2015, 03:35 PM

The answer is B according to this article.

If you take into consideration of your warmup, dynamic warmup leading to working sets and working sets, that would easily 45 minutes - 1 hour. OR are you asking whether that 15 reps are actually enough to build strength?

mmm

15 reps a week

may be i am wrong but is that really enough?

my feeling is that its more like manipulating central nervous system rather than "training" per se

You should do it like option B. But did you realise you should do amrap on your set 3? First sets last? joker sets?

only 5/3/1 for main lift is not enough. You gotta choose any template as described in the book itself. BBB is most common as it fills up volume.

If you add up amrap set, FSL, joker sets on good day, and BBB sets, it is enough volume. Dn't forget about those pull ups between pressing movement as well.

You'd be surprised how much volume there actually is with AMRAP sets, first set last and BBB, plus assistance exercises. The first 3 cycles or so will likely be relatively easy anyway if you've set conservative training maxes.

i get the point now, thanks

another question, beyond 531 is another different program or its a program ones you are done with the original 531?

This post has been edited by ah_suknat: Sep 16 2015, 01:26 AM

The basics is the same except that it does explain other template and deload and etc.