- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
re: Something I've been doing that's helped my strength #GAINZ..
Posted on 9/7/20 at 9:41 pm to GeorgeTheGreek
Posted on 9/7/20 at 9:41 pm to GeorgeTheGreek
Could you dumb down 5/3/1 for me?
Sounds like something I could benefit from.
Does it get you big and ripped?
I’m in a cutting session right now but will be ready to go beast mode before long.
Sounds like something I could benefit from.
Does it get you big and ripped?
I’m in a cutting session right now but will be ready to go beast mode before long.
Posted on 9/8/20 at 12:26 pm to pwejr88
531 is pretty dumbed down. First you need to figure out your maxes on bench, squat, deads and over head press. Then you use 90% of those numbers as your training maxes.
Week 1
3x5-65%/75%/85%
Week 2
3x3-70%/80%/90%
Week 3
5/3/1-75%/85%/95%
Those are your rep schemes for the main lifts every week.
Monday-OHP
Tuesday-Squats
Wednesday-Rest
Thursday-Bench
Friday-Deadlifts
Last sets are taken to near failure.
Your accessory lifts need to make sense, but you don’t need a ton of them. So on bench day, do a push, a pull and some type of core exercise. Keep that in mind for the rest of the main lifts. I would advise doing it for volume. Sets of 10 and heavy. Start at 40-50% and progress incrementally.
Week 1
3x5-65%/75%/85%
Week 2
3x3-70%/80%/90%
Week 3
5/3/1-75%/85%/95%
Those are your rep schemes for the main lifts every week.
Monday-OHP
Tuesday-Squats
Wednesday-Rest
Thursday-Bench
Friday-Deadlifts
Last sets are taken to near failure.
Your accessory lifts need to make sense, but you don’t need a ton of them. So on bench day, do a push, a pull and some type of core exercise. Keep that in mind for the rest of the main lifts. I would advise doing it for volume. Sets of 10 and heavy. Start at 40-50% and progress incrementally.
Back to top
Follow TigerDroppings for LSU Football News