T Nation

Template Rotation


#1

Hi all.I train 2 days a week and I need some advice from Jim or someone else.There are so many templates of 531 but I want to take 2 or 3 and rotate them through year but continue to train 2 times a week.Help me decide which template to choose.Thank you for your time.


#2

This depends on your goals, your current level and how you like to train.

If I where to pick a two a day template for myself, I would go with this:

Day 1:
Squat: 5/3/1.
Bench: 5/3/1.
Dumbell rows: 3-5 x 10 reps.
Back raises: 3-5 x 10 reps.

  • Arms if you feel like it.

Day 2:
DL: 5/3/1.
Press: 5/3/1.
Pull ups: 3-5 x 5-10 reps.
Abs: 3-5 x 10 reps.

  • Arms if you feel like it.

I do not really see the need to rotate between templates when only training two times a week, but there is loads of variations of the 5/3/1 set & rep formula to keep things interresting, for example: 5’PRO, 3/5/1, regular 5/3/1, FSL, SSL, Pyramid Down, Jokers, Rule of 10 etc.
In the end I do believe you will be fine if your focus is on the last set and breaking rep PR’s on a consistent basis, it is no need to make shit more complicated than it needs to be. Hope it was helpfull and good luck.


#3

Thanks for answering.I planed to use full body like you suggested until I get stronger and then to switch to upper lower,but sinse I have the book it made me feel like I have to do all variations.


#4

In the second book, you can find a 28 weeks programm, which is composed through 4 time 6 week template and include deload weeks. Can be adjusted for 2days week programm. Exactly what I do since 15 weeks and I enjoy it.


#5

[quote]littlemilo wrote:
In the second book, you can find a 28 weeks programm, which is composed through 4 time 6 week template and include deload weeks. Can be adjusted for 2days week programm. Exactly what I do since 15 weeks and I enjoy it.[/quote]

And why I wrote the Beyond book - just do the 28 week program. Is that not fancy enough?