531 starting weight Show Printable Version; Got lean and most of my gains were made as a newb. Jul 3, 2019 · This is important because most of your strength will be built from taking 70-90% of your training max. Show Printable Version; 08-13-2012, 08:22 PM #31. I've been consistently around 210-215lbs (at 5'10") I have been slowly and steadily losing some of the flab around my midsection however. 5/3/1 has you add 5# a month. Feb 25, 2015 · After running 531’s BBB program for a year and seeing awesome results, I’ve had to make some modifications in order to accommodate a busier work schedule. Personally never had shoulder, back, or core issues that you might hear people talk about. I just finished Starting Strength (8 mos) and Texas Method (3 mos) prior to 531. And it delivers, every time. I like that the program won't have me doing huge weights right off the bat and it seems to focus on getting proper technique and building up to bigger numbers. I went from years of doing bullshit split routines in the gym (and not getting anywhere), to really putting on some strength, and some muscle. mrflibble. Let’s take a look at each of these programmes to help you decide which is best for you. I'm a complete beginner and from what I've read, 531 is a good place to start. 30 FSL reps -plus the 5/3/1 work sets- seems like plenty of volume but time will tell. 08-12-2012, 05:55 PM kinski May 17, 2013 · Anyways, what do you think about reversing the work set order in 531 (or karls variant)? Wendler called it Bastard 531, and gist of it is that you basically just warm up to the heaviest weight you are doing on that day, and after that you do the rest of the sets, in reverse order. All percentages in this variation refer to the percentage of your training 1RM and should be followed with the same dedication as any other 531 program. Its easy and effective. 531 strength training: Starting Strength Mark Rippetoe, 2005-07-01 531 strength training: Muscle for Life Michael Matthews, 2022-01-11 Imagine watching pounds of fat melt away without ever feeling like you’re on a diet. JoshM7. Monday Clean and Jerk Heavy Snatch sets across Tuesday Squat 531 progression Bench 531 progression Wednesday Off Thursday Snatch heavy Clean and Jerk sets across Friday Deadlift 531 progression Press 531 progression Assistance work and conditioning as needed. This is what I did. View Profile View Forum Posts Member But if your goal is running, strength training should be significantly lighter. Current stats 5'5, 150 pounds. 5kg. Dec 19, 2013 · Starting Strength has you add 5# every workout. The Reason for 5/3/1 Just so we’re clear, either people want to do 5/3/1 or they don’t. Jan 31, 2013 · Starting Strength; General Programming; My 5/3/1 Variation (Karl's Method) But I am also doing the spread out 531. May 16, 2020 · Starting Strength was a savior of mine in my early 30s. Show Printable Version; 08-12-2012, 05:13 PM #11. Bromley - Strength Program Tier List (Westside, 531, Starting Strength, Bulgarian) r/weightroom A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Aug 15, 2024 · I just finished Starting Strength and would like to move onto the Wendler 531 program. But I dont like only lifting 2 days a week. Starting Strength is not recommended at all except for beginners simply because of the progression method. I made a lot of progress on 531 and I liked the training philosophy, so I decided to stick with a 531 template when I wanted to go back on a cut in January and ended up going with 1000% Awesome. Some 5x5s have you add 5# every week. Strength Training: Week 1 SS is about adding weight and peaking quickly for beginners or detrained individuals. Honest folks using 20 kg bars can enter 44 lbs. com/the-appBromley Merch from Barbell Apparel onl Candito 5 Week 10RM Squat, Candito 6-Week Strength Calgary Barbell 8 and 16 Week Program Bullmastiff by Alex Bromley Rip and Tear, advanced program by u/The_Fatalist. Imagine adding lean muscle to all the right places by doing just a few workouts per week that make you strong. After progressing past the novice stage, I further my gains by trying all manner of intermediate programming (HLM, TM, 5/3/1). " Pick 5 exercises: squat; push; pull; hip hinge; something for abs; For example, barbell back squat, bench press, chinups and powercleans (I'd recommend against deadlifts, they're often a bit much if sleep is crap), and then the ab wheel. But we’ll quickly break down the lifts and workouts here. Others at freaky gyms can enter 18. View Profile View Forum Posts Member Join Date Jul 7, 2009 · by Jim Wendler Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Lifters need to be able to perform a lot of reps with submaximal weight. Starting in my 30's, and realizing that I didn't want to really gain weight, I opted to do a different program than SS. While you move up faster in weight with SS, you might also take a few deloads along the way. I believe body weight was about 205 around this time. Oct 17, 2013 · Starting Strength; General Programming; Starting 531; Results 1 to 8 of 8 Thread: Starting 531. The programme above is the prescribed progression for main lifts (section A) So if you were squatting in week 1, your workout would have you doing 65% for set 1, 75% for set 2, and then 85% for set 3. I really want to help people, but if they won’t take my advice there’s nothing I can do. Aug 14, 2024 · Start With Lighter Weights: In this program you’ll start with weights that are light enough that you can make good progress as you move through the program. Aug 9, 2010 · I've basically combined Justin's novice Olympic template with 531. Jan 16, 2015 · The bar weight input in the form now allows you to enter any weight. Aug 12, 2012 · I'm about to start this program Monday because I'm having recovery issues on ss (2 kids, wife, full time job, national guard and student = 3-5 hours sleep per night) and everyone told me to look into 5/3/1, but adding 5-10lbs every 4 weeks even for someone who can't recover from ss seemed a bit too slow. 5% of 5 RM @ 5x5 Week 3: 90 % of 5 RM @ 5x5 Week 4: Deload Add 5-10lbs on 5RM just like you do with your max. Before you start any weightlifting program—including the 5/3/1 workout—make sure to warm up properly. [/quote] This has to be the biggest misconception about 5/3/1 I see out there, the whole “it only adds 5-10 pounds to your max a month” It adds 5 pounds to weight you are basing your percentages off it (the training max)… You have more strength than you think, so it’s better to do 531’s because they give you a better idea of how your strength is progressing. Oct 5, 2020 · What is Starting Strength? Starting Strength is a beginner strength training program created by former powerlifter Mark Rippetoe. So I added 5lbs to my training max and kept going. I started training at the end of January 2011. Sep 7, 2011 · If you're starting the 5/3/1 training program with Jim Wendler, there are steps to take to begin the program as a beginner. The goal is to maintain strength. Since 5/3/1 itself would (on paper) build muscle via myofibrillar hypertrophy, I figure I am hitting them both. I don’t fight the Aug 4, 2011 · Week 1: 85% of 5 RM @ 5x5 ; 531 Bench for all Weeks + DB BP Volume Week 2: 87. Just using deadlifts as an example, I had three trainees go from 315x4--->455x3, 420x8--->500x6, and 345x9--->455x5, respectively, in only 10-12 weeks this summer. 5/3/1 has several variants, include a 5s PRO where you're doing sets of 5, similar to Starting Strength. Thread Tools. Think in terms of seasons. So May 6, 2013 · Starting Strength; General Programming; 531, 5x10 descending weights; Results 1 to 5 of 5 Thread: 531, 5x10 descending weights. com/the-appBromley Merch from Barbell Apparel onl. I do remember dropping the frequency of the deadlift to 3 times a week. My current lifts are: squat: 275 lbs Bench: 230 lbs Deadlift: 365 Do you think I could make better progress running starting strength or should I keep Aug 4, 2011 · Week 1: 85% of 5 RM @ 5x5 ; 531 Bench for all Weeks + DB BP Volume Week 2: 87. Why I chose 1000% Awesome: May 25, 2016 · The red curve describes the interest in the topic starting strength in red, blue Stronglifts 5x5, green Smolov, yellow Wendler 531. You can think of each workout as having an A, B and C section. You can run those for a few months while reading up on programming from sources like Practical Programming, Wendler's 5/3/1 books, and/or JTS's Scientific Principles of Strength Training. I started at 185 lbs. 7 or whatever. Aug 14, 2012 · Thread: 531 Starting Strength Hybrid? Thread Tools. Went from 174 lbs to currently 192 lbs. Starting Strength and Stronglifts have you squatting three times a week. Nov 17, 2015 · The weight range is around the theoretical "ideal" also. Proposed start week: 28th January; Proposed 2nd cycle of BTM start week: 11th March. I think I did this right after finishing starting strength. Wendler created the 5/3/1 Strength Program around the idea of building strength and power over time because trying to get quick gains will lead to more plateaus faster. Don't start with 'the empty bar'; start with the heaviest weight you can correctly lift for 3 sets of five; then add as much weight as possible as soon as possible while continuing to use correct form for 3 sets of five. Traditional 531 may have taken them to just as impressive gains in terms of 15rm+ but that isn't the point of strength training, imo. 4 days ago · You may not post new threads; You may not post replies; You may not post attachments; You may not edit your posts But if the 531 full body would work better in everyone's opinion, im willing to try it, but so far no one has said anything specific wrong with mine, except that I wrote it. Most marathon programs have strength workouts baked in. Tuesday: Optional Conditioning (Prowler, Hill Sprints, please no crossfit. When I started strength training I was overweight 5'10" at 212lbs roughly 20-25% BF, 27 years old, in a lot worse shape then I realized. Any advice on where to begin? My main goal is strength but I enjoy doing higher reps and would like to incorporate “hypertrophy” work as well, especially “aesthetic” hypertrophy exercises such as lateral raises, incline dumbbell press etc. Proposed program goals: leave ego behind, start the year how you mean to lead it. Nov 27, 2011 · I haven't gained or lost much weight since starting 5/3/1 personally. 5% of desired 1RM attempt. If you are considering starting this program, please note… All 5/3/1 variations (this is just one of many) use percentages of a Training Max to set the weights you use in training for the Squat, Deadlift, Overhead Press, and Bench Press. When peaking for a max I’d stop the max reps, keep the same order of weeks and then add singles of 85% and 92. Show Printable Version; 10-17-2013, 01:53 PM #1. That’s fine by me. Then I pivot to endurance (spinning) as I get closer to fall, then start run training in the fall. Once I switched to low bar I was good to go back-wise. I've made great gains lately with 531 particularly my deadlift and overhead press. Aug 27, 2024 · Check out the fundamental differences between StrongLifts 5 x 5, Jim Wendler's 5/3/1, and Starting Strength's workout routines. Wendler recommends that you increase squats and deadlifts by 10lbs/5kg and bench presses and overhead presses by 5lbs/2. So, when the time comes to perform on competition day, lifters can expect a stellar performance because their training blocks went so well. I loved the 531 rep scheme so much and did not want to get rid of it, so I designed a MWF 121/212 program based on the Jan 6, 2015 · My understanding is that volume and frequency are the most important components for improving strength (and hypertrophy too, past the initial novice adaptation stage). He clearly said that after a few months you're better off with plenty other programs. Building the Monolith Template. I’m 5’10 and in my late 40s. Followed old school 531 BBB and just began my 6th cycle. Like last cycle, for my press I got all the reps on the 5s week, missed the reps on the 3s week, and got them all on the 5/3/1 week. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests Jim Wendler’s 5/3/1 is all about starting with very light weights while progressing slowly and consistently. You can progress quickly. Aug 21, 2023 · At the end of the fourth week, after the deload week, you increase the weight of the main lifts and start over. This is easy to grasp as in the entire world population there are more beginning lifters than intermediate lifters, as you have a certain drop out rate of beginners who never make it to intermediate lifter level May 16, 2020 · Starting Strength was a savior of mine in my early 30s. jlwilson. Today I only got 4 reps of the 5 Dec 13, 2010 · Squat 531 Squat 5X10 DL 5X10 (or maybe RDL 5X10) Tues Bench 531 Press 5X10 Chins 5X10 Next week, Sat Deadlift 531 Deadlift 5X10 Squat 5X10 Tues Press 531 Dip 5X10 Chins 5X10 + 3 hill sprint or rowing workouts per week. For example: Week 1, 3x5 20kg(bar) x 20 50kg x 5 60kg x 3 70kg x Nov 27, 2015 · With 531 I did this by using a low TM (80-85%) and starting a new 5/3 cycle (weights are lighter). 5/3/1 should conceivably work very well for somebody just starting out, given that anything seems to at that stage, so why are so many more advanced lifters using it and getting Apr 18, 2017 · Starting Strength; General Programming; 531 failure question; Results 1 to 4 of 4 Thread: 531 failure question. And you can’t look at loading method without progression and frequency. Hit your main lifts and maybe a couple FSL sets. 531 is about submax training and gradual progress for extended periods of time. Stalled pretty hard and made the decision to bulk and get stronger. Here are a few key items to remember when trying this workout: Warm-up. Squat recovered quickly 48yo here. Been doing 531 for a while now. If you notice a weight feels lighter and lighter the more you do it. Almost always blew the 1RM out of the water I would like to starting working out. Oct 13, 2022 · As with the BBB program, the strength training program is combined with a nutrition plan to maximize growth. e. You need to gain weight. Let me know if you want to sign up and I will add you to my list: Group [A]: First cycle light and second cycle really heavy What's worked for me and others in similar situations is Dan John and Pavel's concept of "easy strength. My bench always sucked and sucked after this still. Before I started 531 I did Starting Strength but other than that I was not a gym-goer at all. Do SS and eat a lot. The Five Starting Start light, add weight, use proper foot wear. I decided I was no longer as interested in hypertrophy, and wanted to do some sort of purely strength-based program. Sep 5, 2023 · The 5/3/1 workout is a legendary powerlifting program for a reason—it works. If you want simple and fast, there are programs like Greyskull LP and Starting Strength. Aug 12, 2012 · Thread: 531 Starting Strength Hybrid? Thread Tools. I don’t fight the Oct 7, 2017 · Hello, I was wondering if you guys think I should switch to starting strength? I started running wendlers 531 for about 10 months and all my lifts have gone up. Starting strength is for beginners who’ve never lifted or have any real experience with athletics. Thats not how I program "531". 531 is “customizable” to be anything Added weight per rx and just played the long game. Apr 18, 2012 · There are 3 weeks of heavy lifting, personally, if I can make the required reps on 2 of those 3 weeks then I'll up the weight. Show Printable Version; 04-12-2017, 06: Sep 17, 2024 · I don’t think you summarized Starting Strength or 531 well at all. It's pretty good since on these programs your goal is to master form while gradually adding weight to the bar (start with an empty bar) - the goal isn't to start pushing and pulling power lifting competitive loads. BaseStrength. Benefits include increased strength, more muscle mass, and breaking through plateaus. And in the case of PTTP, extreme exercise reduction. 5/3/1 BBB, 531 for Beginners, 531 BTM (soon) Bench PR ULPPL by Adam Bradley Starting Strength rFitness Basic Beginner Routine (3x5) After that cut (to about 185), I bulked back up to 207ish on 531 BBB Leader/531 Anchor. , you don't need to start with the empty bar. I also started with a 90% TM since I used the OG version of 531 Post RPT / start of 531: Apr 22, 2022 · 5/3/1 Workout Explanation. I use wrist wraps when I press and bench to help stability. My initial issue was squatting and my back and that was because I was trying to high-bar squat. We’ve written a full breakdown and review of Starting Strength, and if you’re considering trying it, I’d give that article a read. Sep 11, 2019 · These three programs – Jim Wendler’s 5/3/1, Starting Strength, and StrongLifts 5×5 have all helped lifts of all levels achieve what they want from the gym – bigger numbers and an improved physique. Don't forget to establish a schedule and look to the pros in the industry to start your weight lifting and core training. For me summer is way too hot and humid to run, so I focus on strength building. Given how fast a rank novice can adapt and given the extra weight they are going to be able to add to the bar purely from practicing the movement and learning to use the strength they already Deadlift went from something like 350 to 405. In the end, you might be in the same place. Bromley states that Starting Strength is great for teaching a complete newbie how to strength train for a period of ~3 months. So 5/3/1 can become a novice linear progression plan but with a bit more guidance than Starting Strength, i. On top of that, if they start out with 100 pounds on 5's week (even this is a lot of weight for a rank novice), that puts their 5/3/1 week at 110 pounds. Is there a problem of doing say squats at the start followed by 5x10 of say bench of ohp? There is a full body variation of BBB, so sure. ) Wed: Squat Recovery using Deload% 3x5 531 Deads for All Weeks + Back Volume/Assistance Jan 3, 2023 · BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇https://www. xuhg oyrunh noenrfw ldw zauqja yqtka lssdum mhtj optn biqg
531 starting weight. Went from 174 lbs to currently 192 lbs.
