Let me start off by saying that I like this program alot. The idea of pushing myself every workout is very appealing.
So from my limited understanding, a 5-3-1 program lasts one month. From what I read on T-Nation, it says to add 5 lbs to the upper body lifts, and 10 lbs to the lower body lifts after each four week cycle- why are these poundages exact? Also, is a single rep max ever tested (I believe everything is based of your 90% 1RM)?
Thanks in advance.
Friday, October 15, 2010
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You test your 1rm initially, then base everything off of it in terms of percentages. Then you add +5lbs/10lbs to your max number every month. That means the working percentages will increase a bit in the next cycle. You don't really need to test your max because you are hitting rep PRs, but you can estimate it with his formula to see if you're on track.
ReplyDeleteThose poundages are just a conservative number to give you some progress but not to stall you out. If you went from 135xAs Many as Possible to 155xAMAP, you might get 135x4, then 155x1. As opposed to 135x4, then 140x4, then 145x3, 150x3, maybe 155x1, where each of those is a cycle or something.
also, give me your email address
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ReplyDeleteI've heard that Brian has the 5-3-1 manual as an ebook, so just drop him a line.
ReplyDeleteOne of the fundamental goals of 5/3/1 is creating an environment for sustained progress. I would only try it (as I am, actually) if you have the patience to give it a full 3-4 months at the very minimum. Any shorter basically makes this a waste of time. Given the context of how you've been lifting in the past, I think that's the first question you should ask yourself.
ReplyDeleteYeah, I didn't figure one would get gains through this program in merely a month... I think I will try this once I'm done with my current cycle.
ReplyDelete@Aaron: my email is jancarlo@mit.edu
Also read it before you make up your mind one way or another. Spend the 20 bucks or whatever on it if you have to. It's not like the guys who write powerlifting literature are millionaire athletes.
ReplyDeletelol @ danny
ReplyDelete