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  • May want to try this 5/3/1 split for size + strength

    Discussion in 'Training' started by Canellesao, Apr 21, 2012.

    1. Canellesao

      Canellesao Well-Known Member

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      Day 1 - chest,shoulder, tri
      Bench press 5/3/1
      Chest 5 x 10 (rotate excersize)
      OH press 5 x 8-10
      Dips 4 x 10
      finish with tri exc (light)

      Day 2
      Squat 5/3/1
      superset (squat machine + front leg raises) 5 x 10 (squat machine in my gym, may have to sub for leg press)
      +calves

      Day 3 - Off/rest/stretch

      Day 4 Back + chest + bi
      Chins (50 reps in as many sets as it takes)
      T-bar row 5 x 10
      Incline chest press 5 x 10
      Flat dumbell press 4 x 8
      Phhaag bar to finish (not too many...)

      Day 5. Off/rest/stretch


      Day 6. Shoulder + tri
      Military press 5/3/1
      OH Dumbbell press 3 x 10
      Behind neck press (can sub and just to 5 sets dumbell press above) 3 x 10
      Upright row 2 x 8
      Raises 4 x 10

      Day 7. Legs and back
      Deadlift 5/3/1
      Lunges 4 x 10
      Leg raises 4 x 10/superset calfs 4 x 10

      On this workout I have managed to increase lifts according to 5/3/1, but its filling my arms,shoulder and back out nicely which were all slightly behind overdeveloped chest...

      For anyone thats going to say...

      Just do boring but big!
       
    2. suighja

      suighja Well-Known Member

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      May want to try this 5/3/1 split for size + strength

      lifts?
       
    3. baletki

      baletki Well-Known Member

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      May want to try this 5/3/1 split for size + strength

      1RM in KG

      My bodyweight 65 kg

      Deadlift 168 kg (+5kg over 1.5 cycles)
      Squat 128 kg (+5kg)
      OH press 64kg (+4kg)
      Bench 100kg (+15kg) < Was at 92kg before a cut, but after cut and prior to starting 5/3/1 it went down to 85 ...)
       
    4. emininojiq

      emininojiq Well-Known Member

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      May want to try this 5/3/1 split for size + strength

      youd make better progress on something with faster progression like madcows 5x5 or Texas Method 5x5.
       
    5. masoven4u

      masoven4u Well-Known Member

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      May want to try this 5/3/1 split for size + strength

      Hmm you are probabily right... Just hate 3 day splits...

      I assume I could butcher it like 5/3/1? and just do 5x5 for those lifts? or do they need to be hit 3x a week...?
       
    6. fa2nzg

      fa2nzg Well-Known Member

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      May want to try this 5/3/1 split for size + strength

      if you hate 3 day splits then madcows and texas method are perfect for you, they are 3x full body routines.
       
    7. vijugati8g

      vijugati8g Well-Known Member

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      May want to try this 5/3/1 split for size + strength

      thats what i meant by 3 day split, working out 3 days...
       
    8. laxgoaliesrhs

      laxgoaliesrhs Well-Known Member

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      May want to try this 5/3/1 split for size + strength

      then do madcows or texas method, but do it more times a week if you want. Just do next weeks workout this week.

      Madcows program has 3 different workouts. Do the 3 different workouts 5 times a week.

      Instead of;
      AxBxCxx, do ABCxABC
       
    9. Capone

      Capone Well-Known Member

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      May want to try this 5/3/1 split for size + strength

      ahh i see, thanks yeh could be an option.

      Only question is i have been working out around 2 years properly, first year was curls for girls...

      However I feel quite strong for my weight/size compared to other people in the gym so strength is not my main focus, size is...
      Would there be a routine you know of for this goal of mainly size? (dont mind getting stronger as well of course...) And i know you can get bigger on 5X5 etc

      However i believe they make you stronger through neurol connections, instead of getting stronger by getting bigger if that makes sense? I know diet is a main factor also, but I love quite high volume... Whether its best for growth is another question but its what i enjoy

      Looked at PHAT, looks good but not entirely sure if training powerlifting and BB together are very optimal?
      Tried HST but didnt stick it out,

      Also like to hit things twice a week...
       
    10. alomjabpd

      alomjabpd Well-Known Member

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      May want to try this 5/3/1 split for size + strength

      As martyn said you don't have to stick to the set days of the routine. If you want to train more frequent, go for it
       

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