the 5/3/1- questions

P

Proteinboy

2
first off, i would like some feedbackfrom anyone who has already done it.

secondly, i would like to question whether it is optimal for an intermediate to do this program. the reason i ask is because after reading the progression and the program, it is designed for monthly progression. you only add weight once per month(+10 on squat and deadlift, +5 on upper body movements)

now, i am not asking if it will work. i am asking if it is optimal.

i recently read in "practical programming" that the intermediate lifter can progress on a week-to-week basis.
as outlined in rippetoe's popular program, The Texas Method, he has the intermediate progress weekly with +5lb increases on most lifts. he has the lfter progress every other week with the bench and press.

so wouldnt using monthly progresion for an intermediate be like setting a beginner up on a program that only adds weight every week instead of every workout, as a beginner gains strength and adapts monsterously quickly?

input would be nice : ]
 
Remember 10 pounds a month is 120 pounds a year. Most intermediate lifters will be very fortunate to add 120 pounds to their deadlift and squat or 60 pounds to their military or bench press in one year. Of course, a lot depends on how close you are to your genetic potential and some on how much you are willing to bulk (sacrifice boady fat level); and on your age, your nutrition, how much sleep you get, how much other activity and stress you have in your life, etc.

5/3/1 or Bill Star's 5x5 are all good programs to follow for some period of time. Of course, most everyone will stagnate on any program and want to change eventually both for the muscle shocking value and just to prevent boredom.

No program is "optimal" for everyone at every point in their life. Things change based on some of the factors I mentioned earleir.
 
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Proteinboy said:
first off, i would like some feedbackfrom anyone who has already done it.

secondly, i would like to question whether it is optimal for an intermediate to do this program. the reason i ask is because after reading the progression and the program, it is designed for monthly progression. you only add weight once per month(+10 on squat and deadlift, +5 on upper body movements)

now, i am not asking if it will work. i am asking if it is optimal.

i recently read in "practical programming" that the intermediate lifter can progress on a week-to-week basis.
as outlined in rippetoe's popular program, The Texas Method, he has the intermediate progress weekly with +5lb increases on most lifts. he has the lfter progress every other week with the bench and press.

so wouldnt using monthly progresion for an intermediate be like setting a beginner up on a program that only adds weight every week instead of every workout, as a beginner gains strength and adapts monsterously quickly?

input would be nice : ]
Click to expand...

The program is optimal for anyone regardless of level. The 5/3/1 program is set up conservatively to keep progressing monthly.
 
good points, but dswithers, the reason i ask is because i am wondering how long it will take for somene to "adapt" to the 5/3/1 program, and perhaps stop making gains after some amount of time/months.
if i could consistantly make 10lb progress on squat and deadlift using the 5/3/1 for a year, i would.

however, i dont know if progress will come that consistantly and for that period of time.
do you think it could?

plus, he has you start 90% under your max, so it takes 3 months to build up to it.
how long could a person stay on the same program and consistantly make gains?
 
Proteinboy said:
good points, but dswithers, the reason i ask is because i am wondering how long it will take for somene to "adapt" to the 5/3/1 program, and perhaps stop making gains after some amount of time/months.
if i could consistantly make 10lb progress on squat and deadlift using the 5/3/1 for a year, i would.

however, i dont know if progress will come that consistantly and for that period of time.
do you think it could?

plus, he has you start 90% under your max, so it takes 3 months to build up to it.
how long could a person stay on the same program and consistantly make gains?
Click to expand...

You're right, it's a conservative gains program at the start. You deduct 10% off your true 1RMs and start your numbers there. For what it's worth, Wendler uses the program and continues to make gains with his own program. You can also look over at TESTOSTERONE MUSCLE | Unapologetic Muscle-Building Elitists on their journals section and they have dozens of people using the 5/3/1 program and continually make gains.

Wendler says that if you stall, you simply deduct 10% off where you're getting stuck and go from there. With any program, you will eventually have plateaus and have to make a few changes. I think with the 5/3/1 because of the intelligent planning and the conservative start, you're less likely to stall out as quickly.

What I like about the 5/3/1 is that the main sets don't take long to complete so you have a lot of freedom for supplemental movements or doing what you want. WS4SB is kinda cool in this regards except that you're spending more time working on the main movements.

I can tell you you won't lose anything by doing this program even though it looks like it takes a minute to start making gains.
 
can anyone enlighten me regarding my assistance work? im doing the Periodization Bible by Dave Tate..

How heavy should i go? should i go with the heaviest i can for 10-15 reps?? or should i do very very light since its just assistance work? please hellp... i ll read the manual again but it doesnt clearly say..
 
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