T Nation

5/3/1 Additional Days Advice


#1

Hey guys, i am doing a juggernaut training method (similar to the 5/3/1).

I do an upper / lower split 4 times per week.

If i felt great and wished to train 5 maybe even 6 days a week, what additional workout would you recommend? Would i be best adding a day for something say like complexes or a more bodybuilding specific day?

Cheers all


#2

If you're looking to get stronger, don't bother with training more than 4 days a week. Just stick to what you're doing right now and you should be fine.

Luke


#3

Try some hardcore conditioning if you feel like it on your off days. Don't listen to people preaching - only train 3/4xweek. If you can train as often as possible and make progress, more power to you.

I lift 4xweek but I try to do something physical EVERY day. Typical week might be like this

Mon - 5/3/1
Tues - Bands work at home - something brief for 15-20 mins to lubricate hte joints, maybe some stretching
Wed - 5/3/1
Thurs - light conditioning, brisk walk in the park, some bench jumps, long jumps, high jumps
Fr - 5/3/1
Sat - 5/3/1
Sun - Soccer with friends (That's some tough fuckin conditioning, and I usually try not to do lower body stuff the next dya cause my shins and thighs are killing me - if so, I may move my lower body day from monday to tuesday).

THe more active your liftestyle, the more athletic and healthy you'll feel.


#4

There's plenty of stuff on here about eccentric less training, that's supposed to be ideal for rest days.

Doing a complex may not be a terrible idea as long as you keep the weight low, I often throw in a few laps of whatever complex I can come up with.

Are you doing the conditioning work in the program after your lifting? I suspect not if you're wanting to train more!


#5

x2 Helps recovery from lifting too once you've made it habit to do this stuff. I will usually have one day a week without anything more stretching, mobility, and rehab where I only warm the areas enough to work on them. I do some recovery methods every day.

Sunday- recovery methods only unless I couldn't get to the upper body wo on Saturday I'll do it
Monday- ME legs workout
Tuesday- Mt. biking plus a little extra leg volume with dbs at home if I'm up to it
Wednesday- ME bench workout
Thursday- extra volume for upper body with light db and bodyweight (mostly to facilitate recovery and to work on my RC, back, and sometimes tris)
Friday- DE legs
Saturday- Mt. biking and 5/3/1 standing press


#6

OP, I would say either you're not going at the conditioning/speed/power stuff as described in the program like MAsteve said, or you're only 1/4 to 1/2 way through the program where recovery comes a little easier than in the later stages, especially if you're used to training with low reps, high intensity a lot.

Let the program work, throw in an extra conditioning day or push the conditioning a little harder if you want. When you get to the 5's and 3's wave you most likely won't be feeling as fresh.


#7

Can't answer without knowing your goals. Are you into bodybuilding? If so then do like a day for arms or calves or whatever and then maybe a day for a lagging bodypart. Are you looking for conditioning and/or fat loss? Then do complexes or sprints or whatever.


#8

on what week are you on ?? i do it to, im on my 8 (finishing it ) and well, i do not really feel like adding more work :wink:


#9

Chad addresses options for conditioning in the book


#10

I do 531. This is my 5th workout: I go to a football field near my house and do drills for lateral movement, (kareoka, side shuffle, and bounding.) and sprints. They really help my overall athleticism. Then I do plyometrics jumping onto a wall. Next, I sprint up and down a hill 5 times. This brings me into an anaerobic state. When my heart rate settles I wrap up this workout rolling down the same hill. Helps chest development.


#11

Food for thought:

M: push (w/ 5/3/1 OHP)
T: pull
W: legs (w/ 5/3/1 squat)
Th: push (w/ 5/3/1 bench)
F: pull
S: legs (w/ 5/3/1 deadlift)
Su: rest

Or you could go on a 3 on-1 off cycle if you don't care about sticking to 7 day cycles. I like this split if you're looking to train more frequently, spending less time in the gym with each workout but still giving yourself enough recovery.