Like i said i am a Novice lifter, and have very very little muscle, so my goal is to add musclemass fast. I am currently using the upper/lower one, but i dont like to train the lower seperately two days a week, because i feel that i then dont get enough pump on the upper part.
So is it a program out there which is 4 day/week, trains ur musclegroups 2 times/week, but involves the upper part 3/4 days in the gym?
As a novice this is definitely doable…as an intermediate or beyond doing back + legs (within a bbing routine) might be a bit much/lead to an overcrowded routine. Just keep the volume within sensible bounds.
And why do i need to do just 50% of my max the first month? If i reduce the sets, can i do 100% of TM? I am doing it currently at my upper/lower Routine, and have no problem adding more weight every week. This program looked even better.
it’s damn good. Another very popular variation is called “Building The Monolith.” It’d be very good for you goals so you might want to look into it.
Because the guy that wrote the program is a genius who has not only lifted near blasphemously heavy weights, he has coached countless others to do the same. Just do as he says without questioning his methods.
What do u think of this one, inspired from him, made by me? Am currently using a simple upper/lower program, but i want to mix it up a bit. Would say that i am a novice lifter, but the upper/lower routine suits me very well.
Monday: Benchpress, Military Press, Chins, Curls, Pushdown, Face pulls, Side lateral raise Tuesday: Squat, Deadlift, Leg press, T Bar Row Wednesday: Off Thursday: Benchpress, DB rows, Militarypress, Flyes, Pushdown, Face pulls Friday: Same as Tuesday Saturday and Sunday are off. 3x10 on every excerciese, will try to increase in weights every week.
Its, as u can see, almost the same as Wendlers routine, But i have added on Flyes/Side Lateral Raise aswell, and have reduced the sets from 10x5 to 10x3. Will perform every excerciese with 100% of my TM, and not just 50%.
No. Don’t butcher his program. And doing every lift at 100% TM? That’s not 531 at all and is a recipe for disaster. You say you are a novice, so it should be clear to you that Jim Wendler is better at designing an effective program than you are. If you don’t like the 531 BBB challenge, then pick another program and run it as it’s laid out.
How’s that worked out for you so far? What type of results have you achieved by taking well established programs from professional coaches and completely changing them?
So, to summarize, you would like to do a 531 program, but you assume it will be easy and not generate results. So you, a novice, have “improved” the program by keeping the same “list of exercises” but removing the built-in progressive overloads of the 531 main lift, the usefulness of the supplemental work (which you’ve turned into max sets at your TM) and added new assistance exercises for some reason. Yeah, that sounds like a smart approach to training.
Like i said, i have used the upper/lower routine, and for me personally it has worked very well. I train mon/tue and thu/fri. My bench has increased from 88 lbs to 165 lbs, the same with the other big compounded excercies. I do 10x3, but reduce it to 3x5 when the lifts gets heavy as fuck.
Changing them? Have i changed my routine? The routine i use have I not changed at all, have just added some more back excercies, thats all.
But i would like to train my bicep/tricep more often, therefore the program i made over.
Ok, I know you’re new and I will be polite. You’re missing the point of the 531 programming, and don’t understand the difference between exercising, training, and testing.
Main lift is the 531 barbell compound lift. These are your heavy “working sets”. The program has built in cycles where you will progressively add to your lifts. Your lifts should be clean and explosive, and not grinding at or close to your TM.
The supplemental lift (for example, the BBB sets which are 5x10) is to get volume in. These will be challenging, believe me, especially as you progress. This is a big driver of hypertrophy, and gettin you better and better at these compound lifts. The supplemental lift is usually the same as the main lift.
The assistance exercises are body weight movements, curls, ab work, etc… done at higher volume and NO WHERE NEAR your max. These are not pushed as hard as your barbell lifts, but are done to get the work in. Some 531 programs call for specific assistance exercises, while others will give you the chance to choose from categories.
My suggestion: get a 531 book (Beyond or Forever), and learn about how philosophy of progressing using the 531 method. If, after learning more, you still want to train at near max sets of 3’s, then pick another program that uses this type of training.
If you give a 531 program an honest try and stick with it for several cycles, you’ll be more than happy with the results. If you bastardize it and make it something it’s not, you’ll keep spinning your wheels and get nowhere.