T Nation

5/3/1 for Beginners, Assistance Work?


#1

When using this template, on the assistance jim says,"

The first thing I'll be asked is, What do I do for assistance work? Because you're doing a full body routine each day and using compound lifts, you need to keep the assistance work to a minimum. Chins, dips, back raises, neck work, and curls will serve you well. Stick with that."

My question is do you do a couple sets to failure for the bodyweight and start around 30%-40% of tm for curls and neck work ?

And when should I switch to bbb or some other template ?

Thanks


#2

Don’t use TM (or even try estimate your 1RM) for assistance. Just do the reps. Start with 30 reps per session and slowly increase from there.


#3

Just get blood into the area and ensure the muscle is moving your joints properly.


#4

Thank you for the response, did my first workout tonight . For assistance I did chins and curls , could only do 2 of 2 on the chins so filled the rest of the 30 reps with negatives. And just picked a weight I could do 30 curls with.


#5

Great. You can do as many sets you’ll need to do to get the reps in. 8-20+ rep range is commonly used for assistance.

Good luck!


#6

Into my third mesocycle ,just completed week 1 of it . Been doing the 5/3/1 for beginners. Doing negatives Chins and pull ups, can do about 3 chin ups now :grinning:. Still trying for 30 negatives each workout. Also switch between back extensions (40 reps) and Ez bar curls (35# x 30 reps) every other workout . Building a dip station out of pvc to start adding them in as well . Sometimes add in hanging leg raises or laying leg raises. Would someone please recommend some neck work . Tried doing shrugs but didn’t feel like I could do them right . Would barbell rows be considered neck work ? Thank you

Current real rep maxes

Press 1 reps × 105 pounds
Bench Press 1 reps × 175 pounds
Squat 1 reps × 200 pounds
Deadlift 1 reps × 320 pounds


#7

Neck work = flexion and extension. All you need is weight plates for both.