Been doing StrongLifts 5x5 for about a year so, how can I move on from it to a different FB template? Should I use DUP to vary rep ranges? Should I still be doing the same compounds every session or doing variations? Should more isolations be included?
Forgot to mention my main goal is size but also want some strength. 5/3/1 Beach Body Challenge looks interesting. Does Press refer to Bench or OHP? Or am I supposed to be alternating them such as M/W/F: Bench/OHP/Bench? Didn’t see anything in the article about it. Can/should more accessory work be added in or will it just impede recovery for no reason? Thanks!
I really like beyond 1.1-1.3. Wish I got on it straight after SS. Each day you go heavy on one exercise but hit volume on another so I was never broken but made/making progress. I thought the volume would be to much after 1.1 but when I got there it was fine. Also sessions lasted 40-50 mins which fitted my schedule. I like the sets of 75% with 60 seconds rest, seem to work and they are also time efficient.
Definitely, you’re right. I will follow the 5/3/1 1.1 that you linked first and complete that program. Will evaluate results and try to do the BB challenge after. One question though, what rep range/load should I use for the assistance work for “total reps”? Not sure if I saw anything about it in the article. Does it not matter as long as I hit the rep goal? Thanks!
So I’m on my 2nd week of 531 1.1 and I just feel so weak! I know I actually am weak (my lifts say so), but I feel it also whenever I perform a lift. I wanted to move on from SL not only because I was stalling, but because I had actually started to feel weaker. I thought switching would help but I still feel weak. This had been going on for a few months or so at the end of SL: lifts would go down at times, I felt weak when performing lifts almost as if the weight I was used to doing was getting heavier somehow, the lifts started to feel unbalanced, form felt iffy, the movements feel awkward now (specifically squat and bench), feel as if I had no force when lifting a weight/movement. It seems like it has happened again this week. What gives? It is starting to demotivate me. I know it could be a number of things but I’m just not really sure at this point. I had taken some deloads towards the end months of SL when I experienced those but didn’t really seem to help. Is it just my nutrition? Need to eat more? Sleep? Overtrained? I would appreciate any sort of insight man. And if anyone else wants to chip in please do
The end of a lot of these novice linear progression programs is nothing short of brutal.
You need a recovery period afterwards. The normal transition from SS to the texas method, for example, has you return/beating your SS maxes after 4 weeks*
My question is how did you pick your weights for 5/3/1 and how did the weight feel?
*No one ever tells you that you need to be super intelligent (as a novice) about the end of the novice progression otherwise you spend 4-6 weeks crawling to add a few lbs then you have 4-6 weeks of resetting. That is, your optimal progress for a beginner has a good likelihood of coming with a chaser of 2 to 3 months of wheel spinning. And God help you if you’ve done no conditioning and eating for strength as also recommended for optimal progress
I just followed the way the program told me to pick the weights. Calculated my TM (90% of 1rm) and used the percentages given in the week from my TM. Weight felt okay week 1 (still felt a little heavy/not being able to exert full force), but this week has not felt good at all
How many reps are you getting in the “+” sets? Anyway, instead of using 90% on an estimate, you might be better off setting the TM to a weight you can do a strong 5 reps with (ie. The 5th rep doesn’t look like you re fighting for your life)
I don’t understand what this means. The weight is supposed to feel heavy and the heavier it is the more of your “full force” you should be exerting?