If you go for the leader/anchor set up, you can do dips as assistance.
Example:
After main lift (on both upper and lower body days)
Pulling: 25-50 reps (rows, chins, face pulls etc).
Pushing: 25-50 reps (dips, push up, DB pressing etc)
Single leg/core: 25-50 reps (Lunges, Leg raises, Back raises etc)
Edited.
So after the main lift I could do a push a pull and a single leg or core exercise and just change them up as I go through the week? Seems like slightly more work than as typically prescribed.
Nevermind. I see what you are referring to in his blog.
Correct.
It’s perhaps more work than in the older templates, but it’s doable aslong as you apply common sense when you pick exercises and total number of reps. Remember that it’s assistance and it should therefor not be super Heavy, or anything to failure etc.
For things like chins after 2-3 sets of 10 I will start frying out around 6. I could probably do sets of 5 all day long though. So would it be better to do 10 sets of 5 and get no where near failure on each set? Or stop around 25 reps and see how few sets it takes to get there? Then as I grow stronger, push the envelope to reach 50 in a similar fashion?
There are no 1 way to do this, but one way could be:
Cycle 1: 5x5
Cycle 2: 5x6
Cycle 3: 5x7
Cycle 4: 5x8
Cycle 5: 5x9
Cycle 6: 5x10
Remember the core 531 principles of starting too light and progress slowly.
Perfect. Thanks for all your help on this!
Glad to help.
PS. Getting either the 1st or 2nd editon 531 e-book would be a smart and cheap Investment.
Already ordered!