T Nation

Full Body Spinal Tap


#1

I’ve been using spinal tap with good results. I’ve read a lot about high frequency at equal volumes being better for strength gains. I was wondering what something like this would work:

         Day 1     Day 2.   Day 3.  Day 4

Squat 5/3/1 Deload 5’s 3’s
Bench. Deload. 5’s. 3’s. 5/3/1
Deads. 5’s. 3’s. 5/3/1. Deload
Press. 3’s. 5/3/1. Deload. 5’s

Using 5’s progression across the board, so keepin. Things far from failure. Thoughts?


#2

Have you started this yet? I don’t see how you could manage to dead and squat 4 times a week with 3 being on the heavier side for a long period of time. How long have you been training, how old are you, etc.


#3

Frequency is something that is hyped nowadays. It looks good on paper, but in reality it is not always the answer. More is not better in every situation.


#4

I agree about the frequency especially with deadlifts, I’ve adjusted my program to deadlift once per week and only the 5/3/1 sets. The strength gains are much better with reduced frequency.


#5

Probably not a good idea.


#6

I did like you, are read that increasing frequency would serve me better. I did the 5’s Pro with 5x5 @ FSL. The FSL sets was done with oppisite lift than the main lift, so like this:
Day 1
Squat - 5’s Pro
Deadlift - FSL 5x5

The results? I sucked. I changed my thoughts and did every thing Jim wrote. Exactly like he wrote. Lastly I stopped searching for “new training tips” and so on, and limited the information I received to two experts, one being Jim Wendler ofcourse.
The results from this was, and still is, that I’ve never been stronger and more consistent, ever, in my life.