The Intelligent & Relentless Pursuit of Muscle™
Brotherhood of Iron
 
What To Do Next
1
 

PSlave
Level 10

Join date: Aug 2004
Location: Minnesota, USA
Posts: 501

Couldn't figure out where else to post this, so thought I'd start a new topic.

I have been doing a 5x5 program since the beginning of August. I'm finding that, having added cardio in on my off days, my recovery is started to suffer. Squatting three times a week is fun, but I'm wondering if it might not be time to switch up.

Any recommendations on another strength program? I'm on track to hit my squat and deadlift goals for the year, and I won't compromise that. However, I suspect I can hit my goals training squat one time per week as opposed to three... after all, I'm only training deadlift once per week at present. I'm leaning toward either an upper/lower push/pull split, or else bodypart per day. My current thinking is to increase lifting sessions to four times per week (as opposed to my present three-week schedule).

Thoughts from the group? Or should I just increase rest days between each workout?

  Post New Thread | Reply | Quote | Report
 

trav123456
Level

Join date: Mar 2009
Location:
Posts: 4626

PSlave wrote:
Couldn't figure out where else to post this, so thought I'd start a new topic.

I have been doing a 5x5 program since the beginning of August. I'm finding that, having added cardio in on my off days, my recovery is started to suffer. Squatting three times a week is fun, but I'm wondering if it might not be time to switch up.

Any recommendations on another strength program? I'm on track to hit my squat and deadlift goals for the year, and I won't compromise that. However, I suspect I can hit my goals training squat one time per week as opposed to three... after all, I'm only training deadlift once per week at present. I'm leaning toward either an upper/lower push/pull split, or else bodypart per day. My current thinking is to increase lifting sessions to four times per week (as opposed to my present three-week schedule).

Thoughts from the group? Or should I just increase rest days between each workout?


Watch C_C's thread in the BB forum

  Post New Thread | Reply | Quote | Report
 

PSlave
Level 10

Join date: Aug 2004
Location: Minnesota, USA
Posts: 501


Watch C_C's thread in the BB forum


I don't think I've had enough coffee yet today. Could you clarify? There's no C_C here, though there is one over at BB... but all I saw was a few posts in their Teen forum...

  Post New Thread | Reply | Quote | Report
 

maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

5/3/1.... it's what all the cool kids are do'n and i simply love it. i've made great progress with it. plus you have a ton of variation on the program.

  Post New Thread | Reply | Quote | Report
 

Blaze_108
Level 1

Join date: Nov 2007
Location: Illinois, USA
Posts: 2690

It really depends on where you are on your lifts. If you're still making really linear gains (adding 5-10lbs to a lift per workout) then you might want to do your own split, possible a Push/Pull/Legs, or some variation of that because you will progress at your own rate.

If you aren't progressing every or nearly every workout I'd give 5/3/1 a try. It's tried and tested, it just has a slower progression.

That's just my opinion, but you have higher lifts than me so take it with a grain of salt.

  Post New Thread | Reply | Quote | Report
 

trav123456
Level

Join date: Mar 2009
Location:
Posts: 4626

PSlave wrote:

Watch C_C's thread in the BB forum


I don't think I've had enough coffee yet today. Could you clarify? There's no C_C here, though there is one over at BB... but all I saw was a few posts in their Teen forum...


Sorry that was an abbreviation of the poster Cephalic_Carnage who's going to be writing about programming in the thread "Are People Still Interested in This?". But I second 531, great program.

  Post New Thread | Reply | Quote | Report
 

ahu2468
Level 4

Join date: Jun 2006
Location: California, USA
Posts: 648

maraudermeat wrote:
5/3/1.... it's what all the cool kids are do'n and i simply love it. i've made great progress with it. plus you have a ton of variation on the program.


x2 or x3 at this point. I love being able to tweak it a bit for my own liking while still keeping the same principles and having clearly measurable progress.

  Post New Thread | Reply | Quote | Report
 

PSlave
Level 10

Join date: Aug 2004
Location: Minnesota, USA
Posts: 501

Lot of props so far for 5/3/1. I had looked at it a number of months ago, but was under the impression that I would be better suited for it once I reached a "good" level of strength. For me, I guess that means having at least a 315 lb. deadlift and squat.

Blaze brought up an interesting point: I am progressing by five pounds every week on my squat and deadlift. Would 5/3/1 still be appropriate, or should I max out my weekly gains with something else that allows for recovery first? Then, once that seems to stale, switch to 5/3/1?

  Post New Thread | Reply | Quote | Report
 

maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

PSlave wrote:
Lot of props so far for 5/3/1. I had looked at it a number of months ago, but was under the impression that I would be better suited for it once I reached a "good" level of strength. For me, I guess that means having at least a 315 lb. deadlift and squat.

Blaze brought up an interesting point: I am progressing by five pounds every week on my squat and deadlift. Would 5/3/1 still be appropriate, or should I max out my weekly gains with something else that allows for recovery first? Then, once that seems to stale, switch to 5/3/1?



i really don't think it matters. both programs have linear progression in them. 5/3/1 just has the bonus of cycling the weight percentages. the key to 5/3/1 is picking your appropriate starting weights. most people start too heavy and stall out fast. i would suggest starting light(er) and then really pushing the final set's reps.

  Post New Thread | Reply | Quote | Report
 

Heracles_rocks
Level 2

Join date: Dec 2008
Location: Montana, USA
Posts: 3503

maraudermeat wrote:
PSlave wrote:
Lot of props so far for 5/3/1. I had looked at it a number of months ago, but was under the impression that I would be better suited for it once I reached a "good" level of strength. For me, I guess that means having at least a 315 lb. deadlift and squat.

Blaze brought up an interesting point: I am progressing by five pounds every week on my squat and deadlift. Would 5/3/1 still be appropriate, or should I max out my weekly gains with something else that allows for recovery first? Then, once that seems to stale, switch to 5/3/1?



i really don't think it matters. both programs have linear progression in them. 5/3/1 just has the bonus of cycling the weight percentages. the key to 5/3/1 is picking your appropriate starting weights. most people start too heavy and stall out fast. i would suggest starting light(er) and then really pushing the final set's reps.



Agreed, i did the 5/3/1 with my true maxes that i based my workouts on and i didn't get very far. I also liked the back off week as well. My best results have come from a period of bringing it followed by a lighter week and then starting over again(basic instinctive periodization).

Pslave, like meat said it doesn't really matter what program you use to a degree. What matters is how consistent with training you are and how hard you push yourself intelligently. I for one have made mistakes of either going too hard and i have also been guilty of not trying to progress at times as well.

My advise would be to "not fix what ain't broken". If you are making progress and it is well rounded, then keep at it. Dan John is somewhat well known for trying everything out. If it worked great, keep it as part of your toolbox, if it doesn't it gets scrapped and on to something else.

Bottom line is whatever you do, push yourself intelligently as hard as you can.

  Post New Thread | Reply | Quote | Report
 

PSlave
Level 10

Join date: Aug 2004
Location: Minnesota, USA
Posts: 501

Thanks everyone. trav, I found Cephalic_Carnage's thread, I'll keep an eye on it. Also read through some of the posts over on the bodybuilding forum from Prof X, Alpha, etc on how they go to where they are. Alpha was a blast to read.

I'll take some time to think through it and figure out which direction... 5x5 for a while yet, or switch it up. Decisions, decisions!

  Post New Thread | Reply | Quote | Report
 

dday
Level 4

Join date: Jan 2008
Location: Missouri, USA
Posts: 4575

x-what ever on 5/3/1. I will highly recommend buying the book. I tried it last year based only on the articles around the net only to find I did it wrong. Bought the book and am doing it the right way now, the gains are coming nicely.

  Post New Thread | Reply | Quote | Report
1
Topic is Locked
This thread has reached its maximum number of replies. Click HERE to start a new topic.