T Nation

531 Bodybuilding


#1

I have been doing the bbb 3 month challenge,finished it yesterday with some good results. Now Im thinking about doing the 531 bodybuilding template for a while, whats your thoughts about that template?

Also have some questions regarding my tm s. I failed to get the last 1 rep in my last cycle in the squat and really struggled to make it in the bench, ohp and deadlift. Should I dial back my tm s or how should I setup my next cycle?

Thanks in advance


#2

Unless I’m mistaken you’re saying you can’t get 1 rep at 95%?

If this is the case your TM is way off and you need to lower it quite a bit.


#3

Absolutely dial back. TM is only a tool. To give you perspective, last cycle I hit my TRAINING MAX for no less than 5 reps on each powerlift (I’m doing 5’s pro with OHP). These were also numbers I struggled to hit once 6 months ago.

EDIT: Beyond that sailent point. Do whatever motivates you. enjoy and good luck!


#4

Ok thanks for the answers. My next question is about the assistance lifts in the bodybuilding template, how should I setup these; like the bbb program 60% first month 70 % next month of rp max? For example: monday: military press 531 but then what about the db military press what progression should I use?

Or should I go by how it feels?


#5

[quote]MatiasS wrote:
Ok thanks for the answers. My next question is about the assistance lifts in the bodybuilding template, how should I setup these; like the bbb program 60% first month 70 % next month of rp max? For example: monday: military press 531 but then what about the db military press what progression should I use?

Or should I go by how it feels?[/quote]

Percentages are a lot easier to program with supplemental work (like paused squats for example). You could get away with using percentages for maybe one assistance exercise, like in a 5’s pro fashion or something, but you’d need to use a pretty low training max on that lift.


#6

If I wanted to run the bbb 3 month challenge for a longer period, how would I setup that? Thinking about the assistance and 50% first month 60% second month and 70%third month.


#7

[quote]MatiasS wrote:
If I wanted to run the bbb 3 month challenge for a longer period, how would I setup that? Thinking about the assistance and 50% first month 60% second month and 70%third month.

[/quote]

The book covers how tos run BBB outside of the challenge.


#8

“Also have some questions regarding my tm s. I failed to get the last 1 rep in my last cycle in the squat and really struggled to make it in the bench, ohp and deadlift. Should I dial back my tm s or how should I setup my next cycle?”

You should have reset a long time ago.


#9

Thanks for the answers. I have read the book, regarding the boring but big for a longer time I wondering about the assistance %. In the 3 month challenge you increase the % (50,60,70) every month but in the “original” bbb you always keep the assistance at 50% of TM(increase TM after 3rd week and 6th week)is this correct?


#10

[quote]MatiasS wrote:
Thanks for the answers. I have read the book, regarding the boring but big for a longer time I wondering about the assistance %. In the 3 month challenge you increase the % (50,60,70) every month but in the “original” bbb you always keep the assistance at 50% of TM(increase TM after 3rd week and 6th week)is this correct?[/quote]

No - the %'s is whatever you want it to be.