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Question about the 5/3/1 calculator
Posted on 1/6/20 at 12:09 pm
Posted on 1/6/20 at 12:09 pm
What is differenc in (press) and (bench press). Maybe im a tard, but it doesnt specify what kind of press. I assume ohp?
This post was edited on 1/6/20 at 12:15 pm
3
Posted on 1/6/20 at 12:20 pm to oleyeller
Yeah, press is OHP. 5/3/1 and most beginner/intermediate programs use bench, ohp, squat and dead as the primary 4 lifts.
Posted on 1/6/20 at 12:43 pm to oleyeller
Overhead Press vs Bench Press
I’ve never seen it done any other way....
quote:
ETA: beginner/intermediate programs use bench, ohp, squat and dead as the primary 4 lifts.
I’ve never seen it done any other way....
This post was edited on 1/6/20 at 12:45 pm
Posted on 1/6/20 at 1:22 pm to GeorgeTheGreek
Thanks.. i am starting the 5/3/1 full body training. Seems like not alot of work each day though. Day 1 squats, db press, db rows.... thats it? I guess im used to just going balls out on splits each day.
Posted on 1/6/20 at 1:42 pm to oleyeller
quote:
Thanks.. i am starting the 5/3/1 full body training. Seems like not alot of work each day though. Day 1 squats, db press, db rows.... thats it? I guess im used to just going balls out on splits each day.
5/3/1 is heavy on long term progression. Wendler has you start with a low estimated max and it isn't a program designed to hit you with a lot of volume.
It is designed to have you still gaining LB's on your training max in 6-9 months or so. The early phases may feel light, but the intent is to maximize the linear progression aspect.
Posted on 1/6/20 at 1:44 pm to Rep520
quote:
5/3/1 is heavy on long term progression. Wendler has you start with a low estimated max and it isn't a program designed to hit you with a lot of volume.
With proper diet, good for burning fat and toning?
Posted on 1/6/20 at 2:00 pm to oleyeller
quote:
With proper diet, good for burning fat and toning?
Yes. You'll get a metabolic effect from the training and build muscle. It's hard to get stronger without getting bigger and vice versa.
The lion's share of fat loss and a "toned" appearance is diet related, though. Some HIIT cardio can help too.
Posted on 1/6/20 at 3:46 pm to Rep520
Yeah i understand that.. thanks. Not trying to get big. Just burn fat, and be toned. Im 37, joints cnt take heavy lifting and dedication to get big these days.
Posted on 1/6/20 at 4:11 pm to oleyeller
There are many variations of 5/3/1 and you can do a lot of customizations, especially with your accessory work while still following the program. I would do a few rounds to get the hang of it, then look into some other variations and/or adjusting your accessory work once you get a good feel for the program.
Posted on 1/6/20 at 7:01 pm to NOLALGD
Also if you do the program right. The first 3/4 cycles will be pretty easy. Don’t try to be a hero. Stick with the program. It’ll get harder over time but you’ll make gains much longer than you expect.
Posted on 1/7/20 at 8:31 am to marchballer
quote:
Also if you do the program right. The first 3/4 cycles will be pretty easy. Don’t try to be a hero. Stick with the program.
Awesome.. sounds good. Ima stick with it.
Posted on 1/7/20 at 12:39 pm to marchballer
quote:
The first 3/4 cycles will be pretty easy. Don’t try to be a hero. Stick with the program. It’ll get harder over time but you’ll make gains much longer than you expect.
Also, my advice would be to use those first few cycles to nail form down on the 4 major lifts.
Having bulletproof form on the major lifts will pay big dividends when you're deep enough and the weights get more challenging.
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