Lsu777 info needed

You could probably just ask the question in your post and he'll most likely answer in here

It only gave me 4 weeks of workout for total body routine. I wrap that up next week.. now what

So no rhyme or reason? Just add weight to the 4 week plan?

5/3/1 is designed for linear progression. The rhyme and reason is that you gradually increase the weight on the bar and that progressive overload will trigger growth and strength.

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So no rhyme or reason? Just add weight to the 4 week plan?

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Wait what????


LINK

That is the original 531 article that lays out the main lifts.

Simply put, as others stated, 531 is a simple program based on using a training max, usually 80-90% of your 1 rep max.

We take that training max and we perform the 4 weeks with week 4 being the deload week or you can run to 3 week cycles and use week 7 as the deload.

Each cycle is 3 weeks if deloading every 4th week or 6, weeks if using the 7th week as the deload. After the 3 weeks, we add 10lbs to your training max on squats and deadlifts and 5lbs to your bench/press training max and you then base your percentages on that new weight. Your are not adding those weights directly to the bar, but to the training max.

531 is a monthly progression. The different variants are called leaders and anchors.

For leaders, supplemental work is high and intensity is lower. Thing boring but big and this would be considered more of a hypertrophy block if thinking in terms of block periodization. We run 2 or 3 cycle of this using the 6 week cycle template where the 7th week is the deload. So you run the same template 13-21 weeks.

Once complete you switch to an anchor template. Anchor are higher intensity on the main lifts and less supplemental work. Think I'm terms of intensity or realization or peaking block in block periodization. You do 1-2 of the 6 week cycles for the anchor template. Anchors is where we push for PRs.

This will calculate everything for you
LINK

Just add 10 lb to training max lower and 5 to upper, recalculate from there and do the next 4 week cycle.

It's designed just to repeat that every 4 weeks.

Thanks guys