[quote]1 Man Island wrote:
Why the switch from 5 x 5?[/quote]
I have been stalling too much lately, while my diet has been pretty good. I think its time to try a new program, that advances with smaller increases of weight and isnt linear.
You could always employ Joker sets or First Set Last if your concern is that the weight is too light. Jim Wendler covered this pretty well in his last book. Have you read it?[/quote]
I have read 5-3-1, don’t know if that was his last book? But i dont recall Joker sets… i will google them.
Dont F*ck with the System…
Do it as written for a year and watch the strength come !
goddam, to many f*cking ADHD I want it now people…
You either didnt read my post or misunderstood, i’m perfectly fine training for the long term (taking steps back), that doesnt mean that i want to do something inefficient when it might not be necessary.
I’m not burned out in any way so a deload is fine but like i said if this turns into a 2 + month deload that would be way to much. Not saying it is, but just asked my question to get some advice on it.
If you did 5x5 you know just 1 all out set for max reps doesnt sound like much when your used to basically do almost 5 all out sets.
[quote]Captain Needa wrote:
OP - recommend you read Paul Carter as well. Specifically what he calls CAT technique. But in general his thoughts on strength gains from sub maximal lifting. [/quote]
Will definitely look into this, strength gains from submaximal lifting is something i am very interested in to read more about.
That’s… The… Point.
You reduce weight so that you can hit weights that you actually can hit, with good and clean form.
Wendler does this out of the assumption that far too many people lift weights that they really can’t lift out of ego and such.[/quote]
I understand, that is the problem … I don’t lift weights i cant lift or overestimate my 1rm.
I did the first workout yesterday and it felt very weird, doing the BBB 10x5 with 50% of 90% of my 1rm. I am yet to accept that a 45% of my 1rm max will do much for strength gains or even hypertrofy.
I ended up underestimating my 1rm by 12kgs according to the last all out set. So that combined with working with 90% of my already too lowely estimated 1rm ended up being a weird workout.
I’ve had the same concerns about things being really light, and low volume, and just “too easy” with 5/3/1 when I looked into the program before. Obviously months down the road it wouldn’t be so easy.
But switching from something like 5x5 where you’re used to having to push yourself all the time, it’s a huge change.
However, that was before I read any of Beyond. And like what T3hPwnisher says, I think you should look into Joker Sets and FSL. These let you do more work, and should help take you past the psychological hurdle of things seeming to be too easy.
Keep in mind that I don’t do 5/3/1 myself. But I will say that Joker Sets are kind of a game changer as far as my thoughts about how well the program would fit me.[/quote]
I understand, but i dont feel its necessary to take 20 steps back when i can take 2 back if you know what i mean. I dont doubt the program at all, i’m just contemplating the starting point.
You mean the book beyond 531? I thought that was a follow up program, or is it an improved version of 531? I’ll put it on my reading list anyhow.
Currently looking into Jokersets , Fsl and BBB will figure out which one(s) i will apply in the coming days.
I had a similar concern prior to starting 531. I was also bothered that you “only” increase your lifts by 5/10lb every month when before that Im used to adding 5lb every week (despite hitting plateaus often!). But the amount of great feedback was too great that I gave it a shot anyway. It’s only after trying it out that I finally understand how it works. Eventhough you’re not really using your true max, you still have to push the final set to your limit (not to failure though) and the “small” weight increases ensures that you’re progressing at a steady rate which will add up to huge increases over the long run. In the 10 cycles that I used 531, I’ve never had to reset any of my maxes except for my overhead press twice because I was too stubborn not to use a training max for it.[/quote]
I’m not bothered about “only” increasing lifts with 5/10 pounds per month at all, assuming that i am improving. That being said if it would take months to get to a similar workout i was doing till 4 days ago than i would be bothered. I might not be valueing the last all out sets enough in what they do for stimulation of strength gains though, but again that is why i made a topic to get advised.