Hello I just had a random inquiry that I wanted to see how everyone else feels about.
First of all, I do not run 5/3/1, I pretty much run ED COAN’S 4 day training approach.
One thing I know about the 5/3/1 program is that the basic setup is this:
Mon - Squat
Wed - Bench
Fri - DL
Sat - Press
Question: Why does this program and many others like it basically have you do PRESSING DAYS (shoulder emphasized work) the day after DEADLIFTING DAYS (back emphasized work).
You use an immense amount of traps on Deadlifting/Back days in literally every exercise. My traps feel sore and stiff for days after the workout, and any kind of pressing will also suffer due to fatigued lats,traps,rear delts,etc etc.
Yet, in a lot of these plans, you do Pressing and shoulder work(which uses tons of back stability, can use lots & LOTS of traps, and you usually work on rear delts that day too) the day after Deadlifting/Back.
I feel like not only does this hinder your performance, but it also makes you injury prone, and also doesn’t really give your shoulders/traps/rear delts etc. enough rest before you are hitting them again.
Personally , I do this( please remember I don’t use 5/3/1, but I also have a 4 day approach that is similar).
Mon - Press
Wed - Squat
Fri - Bench
Sat - Deadlift
Yes, I know it may seem like such a ‘minor thing’ to most people; but why retrain a muscle group the next day or make it harder on yourself instead of letting it rest just another 24 hours or so to be fresher, and have less chance of injury, and stronger?