ADS Posted January 12, 2016 Share Posted January 12, 2016 Anyone ever use the 5\3\1 program before? Quote Link to comment
Stumpy1 Posted January 15, 2016 Share Posted January 15, 2016 Anyone ever use the 5\3\1 program before? Yep...that is what I have been using for the last year. Absolutely love it. I have the spreadsheet on Excel where you just enter you training max and it figures all your rep weight for you. I use the 5/3/1 Boring But Big workout. https://www.t-nation.com/workouts/531-how-to-build-pure-strength - This is the basic 5/3/1 program https://www.t-nation.com/workouts/boring-but-big-3-month-challenge - This is the 5/3/1 program and the Boring but Big routine added http://www.jimwendler.com/ - This is the website of the guy that invented the workout. 1 Quote Link to comment
wiuhusker Posted March 1, 2016 Share Posted March 1, 2016 Got my hands on the Metabolic Circuit that Nebraska uses for off-season workouts. Trying it today for the first time. Will post it later today as I don't have it in front of me currently. From what I've heard it is an absolutely brutal workout. Guess we shall see. Quote Link to comment
BIGREDIOWAN Posted March 1, 2016 Share Posted March 1, 2016 This one kicked my arse last Friday: Barbell Curl Incline DB Curl Prone Incline DB curl Barbell reverse wrist curl Barbell wrist curl Bent over Row Lat pulldown Straight arm pulldown Seated calf raise Leg press calf raise Drop sets all the way through 10 reps working down to 1 So you go from heavier weight to lighter weight with no rest in between the sets. You rest between exercises 2-3 minutes, my biceps were still sore yesterday. Quote Link to comment
wiuhusker Posted March 2, 2016 Share Posted March 2, 2016 Here's my workout from yesterday: Squat Bent Row Bench Front Squat Lat Pulldown Push Press RDL Seated Row CG Bench Bi's Tri's Each exercise is 3x10. The kicker is instead of a normal rest you get an 80 second clock for each set. Perform your 10 reps in 25 seconds and you get a 55 second break. Must finish one exercise before moving to the next. No extended rest between switching exercises. It's better to have weights for everything setup before starting your workout. Weights were obviously lighter than normal but this workout killed me. Hardest workout I've done to this day. I understand all those tweets we see from players complaining about workouts now. Quote Link to comment
4skers89 Posted March 2, 2016 Share Posted March 2, 2016 I didn't watch the whole video but the pointers in the writeup seem solid and address a lot of things I see people do wrong while bench pressing. http://www.stack.com/a/add-30-pounds-to-your-bench-press-in-20-minutes Problem is, most people take their back out of the movement with their technique. You are making this mistake if your elbows are aligned with your shoulders to form what looks like a T with your body as you lower the bar. In this position, your anatomy limits the involvement of your back—your lats, in particular. Also, it places your shoulders in a compromised position, and it's a common cause of shoulder pain during the Bench Press. I've heard shoulder pain from a few people. One person went through physical therapy to resolve an issue. He improved his form and no longer had issues. Quote Link to comment
White Flash Posted May 16, 2016 Share Posted May 16, 2016 How do you retain any sort of muscle at 1800 calories and 140g of protein? It seems like for your size you should be almost doubling your calories and getting in 200g of protein a day. I'm 175 and the only way I can make any sorts of gains is at least 3200 calories with around 190g of protein per day. I've started training hard this year and so far I've gained 20 pounds since the end of the summer while lowering my body fat. i'm not trying to gain mass or size. i'm fairly stout anyway. just maintaining what i have, everyone is different. w/o lifting over the last seven years i could still bench 315 on a good day. i'm below 195 now, usually 193-194 and have to be lower or at 10% bf. on my first day back, a little over a year and a half ago, i put up 295 on bench, 365 on squat and dl after a seven year layoff. weighed about 210 with around 20% bf. we're all born with defferent types of muscle and varying degrees of natural muscle mass, whether we get "enough" protein or not. i'm 41 now, so i noticed myself getting a bit tubby and also some atrophy from what i normally carried around w/o weight training or diet. i started back at 40. last time i lifted was 33. Quote Link to comment
fb30 Posted August 18, 2016 Share Posted August 18, 2016 Bench. Squat. Twice a week. Walk two miles with wife few times a week. Quote Link to comment
ADS Posted August 23, 2016 Share Posted August 23, 2016 Paused deadlifts tonight. Need prayers. Quote Link to comment
Moiraine Posted December 5, 2016 Share Posted December 5, 2016 Anyone tried static contraction training? I'm trying to reduce the number of lifts I do but keep the workout the same length and I thought this might be a good way to do that. Trying to get rid of some of the isolation lifts I do. Here's what I'm doing right now: Dumbbell curls Bar curls Dumbbell floor press Bar floor press Dumbbell shoulder press Bar shoulder press Skullcrushers Tricep extensions Close grip press Deadlift Underhand upright row Dumbbell rows Squats Lat raises Farmer's walk Bridges Dips Once new bench arrives I'll add bench press and some inclines, and hip thrusts. I know I'm missing a complex lift for the muscles used for pull ups/lat pulldown but don't feel like going to the gym. Maybe I should get a pull up bar. Quote Link to comment
Bigred_inSD Posted December 11, 2016 Share Posted December 11, 2016 I'm trying to get back into shape and lose some belly fat. I have restarted the C25k running app, but on the off days for that I'm needing some workouts to do for the upper body. Quote Link to comment
Moiraine Posted December 12, 2016 Share Posted December 12, 2016 I'm trying to get back into shape and lose some belly fat. I have restarted the C25k running app, but on the off days for that I'm needing some workouts to do for the upper body. There are some highly respected workouts that just say to do the big compound lifts. You might want to check out this link: https://www.google.com/amp/www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength/amp?client=safari The lifts I hear about most that people say you should do if you're doing nothing else (for upper body): Chest press Shoulder press Bent over row Dips (or variation) Pull-ups (or variation) Also, squats and deadlift will help other muscles (like the abs) besides just your legs. Quote Link to comment
Bigred_inSD Posted December 13, 2016 Share Posted December 13, 2016 I'm trying to get back into shape and lose some belly fat. I have restarted the C25k running app, but on the off days for that I'm needing some workouts to do for the upper body. There are some highly respected workouts that just say to do the big compound lifts. You might want to check out this link: https://www.google.com/amp/www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength/amp?client=safari The lifts I hear about most that people say you should do if you're doing nothing else (for upper body): Chest press Shoulder press Bent over row Dips (or variation) Pull-ups (or variation) Also, squats and deadlift will help other muscles (like the abs) besides just your legs. Awesome. Thank you. Quote Link to comment
Stumpy1 Posted January 14, 2019 Share Posted January 14, 2019 This is a crazy bump... I finally made it back into the gym after taking a year off to "reset" my shoulders and balance out. I started having shoulder issues a little over a year ago and went and seen a doc. He sent me to a PT guy who said my chest was gaining faster then my back and it was pulling my shoulders forward and out of place. He told me to do more back exercises that focused on my Rhomboids and to lay off chest workouts for awhile. I went ahead and followed his advice but continued to have issues. I went back and seen him again and he sent me to a chiropractor to get adjusted. After a few trips there and back to PT, I was told to take an extended break from lifting so I could balance out. The year off really hit me hard on the ego and the mid section. I have been back for 2 weeks and have already lost 8 lbs. and feel WAY better. I started with Stronglifts and will continue with it until I stall out and will switch back to 5/3/1 and roll. Quote Link to comment
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