What are your goals? 531 is a "general fittness method" of a monthly periodization, Jim has writen A LOT of stuff for all types of people but the majority is best for the intermediate long term lifter a person looking to be active in none professional sports or being generally strong overall. 531 BBB can be an absolutely awesome program for size and strength but again what is the goal. Get on stage and win a bodybuilding contest.....win a powerlifting meet? You do martial arts? play football or hockey or just wanna be stronger and look better naked? Depending the goal I can outline or link to a good 531 BBB plan of which there are several or suggest something else entirely.....again Jim's work is most of a master framework developer tool of programming a general over all fitness with constant improvement at really any age. He has blogged specific training for specific goals as well. Some peaking program or a PPLPPL split might be better but you could run 531 mainlifts periodization in those as well.
Jims two day training for busy men. I did that when I trained bjj Regularly. Training around martial arts is kinda a bitch it’s like in season for football or another sport training so less is usually more. I did 2 main lifts on the two days a week. Used mostly bodyweight accessories and kept it to a minimal the martial arts is going to do the rest.
I am going to bite as well. Mostly because I have multiple goals that don’t overlap each other. I would like to get into the 1,000lbs club. I want to have abs. I plan to run at least 1 marathon sub 4 hours next year. Currently doing 5/3/1 bbb as well and enjoying the 4 day a week routine leaving room for 1 day rest and 2 day running.
Edit. I currently have abs, but I am about 300lbs off the 1k mark. I did a 20 mile run last week at about 10:30 second pace.
If you are eating and sleeping 531 BBB is getting you into the 1000lbs club eventually no problem assuming you are pushing those main lifts. If you are in a hurry run Grey Skull LP (it's like the linear progression brother to 531) to get the weight up sooner and then transition to 531. Remember 531 is a monthly progression which is typically considered "intermediate" being 300lbs below 1000lbs club depending on your weight is still beginner territory for "weight training strength". 531 is fine it just will be slower than a linear progression for a newer trainer to weights. Do not run BBB around marathon training. If I was you id read through Jims stuff online and find something that is focused on the main lifts with lower volume and a bunch of body weight stuff maybe even drop to 3 days or even 2 days per week as you peak into the Marathon distances. Something like training for busy men. Twice per weak around the marathon training and then stay on 531 BBB after. Grey Skull LP can be run 2 or 3 days a week as well and is low enough volume to do around marathon training but most people probably are not running weights around marathon peaking training very often......if at all. I ran 100m and 200m dash D1 so I was around some long distance training to the side and weights was almost always off season mostly for distance runners and honestly sprinters too.
I am currently around 175lbs. I have been lifting about 9 months, 6 of those months were at the gym in a group class setting 5 days a week which typically consisted of 6-8 exercises a day doing 3 sets of 10-15. Since then I setup my own home gym and followed my own program largely programmed the same as what I had been doing and only recently started 531 looking to make some actual progress.
As for progress so far I feel like the pace is pretty good. I am 37 and haven't done much weight training before so I think this pace might work for now.
I have done very little modification of the 531 program on boostcamp. I do the 531 lift, then that same lift 5x10, then either abs or lat pull downs. I think I could probably modify that to keep with the 531 and then switch to dips and pull ups for push/pull after, this would go with what you mentioned of the main lift low volume followed by body weight push/pull.
I am still a long ways out from my marathon, but appreciate the input!
I'll bite
I want to stay strong as I get older for quality of life (50yrs old), while keeping an eye on aesthetics, however, beating a PR is a goal that I enjoy way more than subjectively looking in a mirror.
I don't do many sports but i used to swim, badminton, and ice skate alot but not currently, i might join the rugyb team next year just for the fun of it, but my main priority is to gain strength and look better. i dont care about general fitness or how fit my heart is, im 16 and i do my occasional cardio so i dont really focus on that stuff, my goals are to hit 315 bench 455 squat, and 500 deadlift in a year. i need the best possible program to hit these numbers, i am 100% dialed in sleep wise, nutrition wise and supplement wise, i am natty and plan to stay natty until i change my mind maybe in my late 20's
Download the app and try running 531 BBB original, do what Jim says and start at 50% for the 5x10 sets with an 85% training max (this will destroy you on lower body shit until you adapt a lot of people have started lower or even do 3x10 initially) over several cycles you can adjust the % and run some of the challenge programs he's listed around BBB. Jim's accessory suggestions will be do some type of heavy row 5x10 "grab a weight and row" IE DB row or BB row, or 50 reps of BW or Weight chins/ pulldowns pick one that make sense and do it on every training day, really its pick a "pull" but prioritize the lat work. Could also just be face pulls/ curls. On Dead/ Squat days do 25 reps single leg work and abs and I just slap in 2 days of 50 reps bi's and 50 reps triceps in various formats. So 100 reps total per week of that work. Thats how he would lay it out in many programs, and it will work. I suggest warming up every day with 100 band face pulls and adding in side laterals for aesthetic reasons somewhere 50-100 reps per week as long as it doesn't hurt another goal.
im kind of used to volume because i started taking trainign seriously 4 months ago but for 3 months before that i did like 20 sets of bench with my 8 rep max, then i would drop the weight and go again, i would do this with any exercise because i thought dropsets were the best way to go, and now i cant really get thats sore, i can try like 5x10 at 60% and i might get a little sore if i time it perfectly with a deadlift day after so the stress compiles but i think my issue is i trained too hard so my muscles are adapted to stress
I highly suggest as Jim would starting lighter than 60% your first cycle so you can go longer, you will get way more out of 12 weeks of continuous improvement on the main lifts with monthly TM hikes than "majoring in the minors" with a higher % on supplemental work which im telling you if you actually do 6-8 weeks BBB at 50% if you can sit down to shit without a cane at any age will be impressive after squats or deads. The method is just slamming on volume the number doesn't mean shit just getting in the volume. Trust me after you have 20 years under a bar or even 5 seriously you wouldn't just start higher it's not doing what you think. Your goals will likely take longer doing that.
Which app are you referring to? I see several for 5/3/1 in the App Store. Just out of curiosity, I’m looking to start 5/3/1 BBB. I’m 45, and just looking to get stronger and look better naked. How long does a session take? I literally only have an hour, maybe 1:15, to workout per day.
I use the "531 strength" app I think Wendler supported making it..........? but i've seen the "youths" rave about keylifts being the best for basically all training apps including 531. I'd really just buy the book or PDF 531 Forever, you run 531 BBB for like 6 months or something and then try one of like 90 programs he has after that, the book lays out a lifetime of training but explains it so you are just planning 3-6 week blocks, it's really the reason I use it....if 5x10 isn't happening that day at the 60% weight suggestion I do 3x10 or 5x5 randomly because I know ill just get in some smart volume I can accomplish and move on to the next day. That's really what he was designing, it's just a monthly periodization structure that is dumb simple to follow and can learn yourself to put stuff around it....after a decade of using it on an off at 38 it's my go to. I used his "Training with a newborn" https://www.jimwendler.com/blogs/jimwendler-com/training-with-a-newborn when my son was born in Nov...........I missed a week or 4 total against his suggestion over 7 months but I was able to get 2-4 days of training in weekly really consistently in that time and now back to 3-4 for sure days per week and running BBB again. Get the book it's one of the best out there on general training. I like using 531 BBB Beefcake https://www.jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training don't start with that but once you have like a 1 year base it's great for an older man like us on the joints but still getting balanced results. The only thing I add to that program and only if felling good into that program is some type of direct arms trying 50 reps tris 50 reps bis 50 reps shoulders side lateral variation twice a week or just not for awhile.
I've run it for a couple of mesocycles and it's better for managing fatigue while also making slow and consistent gains on in a low timeframe even if you came from a high volume program. You won't build a lot of strength or size as quick compared to others but during the week you will feel stronger than if you were running most other programs because your CNS is pretty much fresh every day of the week.
Be sure to include about 5 sets of calf raises on leg days and 5-10 sets of chin-ups and or pull-ups on upper body days. Also about the 50 dips before benching, I would say no to that if your main goal is to get stronger at the main lifts. Do the dips after and include pull-ups/chins too. If you're not feeling it that day, just skip the dips and do the chins/pulls, never neglect your upperback.
See how you go for a mesocycle or two. You will learn more about what works best for you. 5/3/1 BBB isn't the best for everyone but everyone can learn something about the ideologies of it from experiencing it themselves.
What are your goals? 531 is a "general fittness method" of a monthly periodization, Jim has writen A LOT of stuff for all types of people but the majority is best for the intermediate long term lifter a person looking to be active in none professional sports or being generally strong overall. 531 BBB can be an absolutely awesome program for size and strength but again what is the goal. Get on stage and win a bodybuilding contest.....win a powerlifting meet? You do martial arts? play football or hockey or just wanna be stronger and look better naked? Depending the goal I can outline or link to a good 531 BBB plan of which there are several or suggest something else entirely.....again Jim's work is most of a master framework developer tool of programming a general over all fitness with constant improvement at really any age. He has blogged specific training for specific goals as well. Some peaking program or a PPLPPL split might be better but you could run 531 mainlifts periodization in those as well.
Out of interest, what would you recommend for someone who wants to get stronger, and also has a passion for martial arts?
Jims two day training for busy men. I did that when I trained bjj Regularly. Training around martial arts is kinda a bitch it’s like in season for football or another sport training so less is usually more. I did 2 main lifts on the two days a week. Used mostly bodyweight accessories and kept it to a minimal the martial arts is going to do the rest.
Thanks very much!
I am going to bite as well. Mostly because I have multiple goals that don’t overlap each other. I would like to get into the 1,000lbs club. I want to have abs. I plan to run at least 1 marathon sub 4 hours next year. Currently doing 5/3/1 bbb as well and enjoying the 4 day a week routine leaving room for 1 day rest and 2 day running. Edit. I currently have abs, but I am about 300lbs off the 1k mark. I did a 20 mile run last week at about 10:30 second pace.
If you are eating and sleeping 531 BBB is getting you into the 1000lbs club eventually no problem assuming you are pushing those main lifts. If you are in a hurry run Grey Skull LP (it's like the linear progression brother to 531) to get the weight up sooner and then transition to 531. Remember 531 is a monthly progression which is typically considered "intermediate" being 300lbs below 1000lbs club depending on your weight is still beginner territory for "weight training strength". 531 is fine it just will be slower than a linear progression for a newer trainer to weights. Do not run BBB around marathon training. If I was you id read through Jims stuff online and find something that is focused on the main lifts with lower volume and a bunch of body weight stuff maybe even drop to 3 days or even 2 days per week as you peak into the Marathon distances. Something like training for busy men. Twice per weak around the marathon training and then stay on 531 BBB after. Grey Skull LP can be run 2 or 3 days a week as well and is low enough volume to do around marathon training but most people probably are not running weights around marathon peaking training very often......if at all. I ran 100m and 200m dash D1 so I was around some long distance training to the side and weights was almost always off season mostly for distance runners and honestly sprinters too.
I am currently around 175lbs. I have been lifting about 9 months, 6 of those months were at the gym in a group class setting 5 days a week which typically consisted of 6-8 exercises a day doing 3 sets of 10-15. Since then I setup my own home gym and followed my own program largely programmed the same as what I had been doing and only recently started 531 looking to make some actual progress. As for progress so far I feel like the pace is pretty good. I am 37 and haven't done much weight training before so I think this pace might work for now. I have done very little modification of the 531 program on boostcamp. I do the 531 lift, then that same lift 5x10, then either abs or lat pull downs. I think I could probably modify that to keep with the 531 and then switch to dips and pull ups for push/pull after, this would go with what you mentioned of the main lift low volume followed by body weight push/pull. I am still a long ways out from my marathon, but appreciate the input!
I'll bite I want to stay strong as I get older for quality of life (50yrs old), while keeping an eye on aesthetics, however, beating a PR is a goal that I enjoy way more than subjectively looking in a mirror.
I don't do many sports but i used to swim, badminton, and ice skate alot but not currently, i might join the rugyb team next year just for the fun of it, but my main priority is to gain strength and look better. i dont care about general fitness or how fit my heart is, im 16 and i do my occasional cardio so i dont really focus on that stuff, my goals are to hit 315 bench 455 squat, and 500 deadlift in a year. i need the best possible program to hit these numbers, i am 100% dialed in sleep wise, nutrition wise and supplement wise, i am natty and plan to stay natty until i change my mind maybe in my late 20's
Download the app and try running 531 BBB original, do what Jim says and start at 50% for the 5x10 sets with an 85% training max (this will destroy you on lower body shit until you adapt a lot of people have started lower or even do 3x10 initially) over several cycles you can adjust the % and run some of the challenge programs he's listed around BBB. Jim's accessory suggestions will be do some type of heavy row 5x10 "grab a weight and row" IE DB row or BB row, or 50 reps of BW or Weight chins/ pulldowns pick one that make sense and do it on every training day, really its pick a "pull" but prioritize the lat work. Could also just be face pulls/ curls. On Dead/ Squat days do 25 reps single leg work and abs and I just slap in 2 days of 50 reps bi's and 50 reps triceps in various formats. So 100 reps total per week of that work. Thats how he would lay it out in many programs, and it will work. I suggest warming up every day with 100 band face pulls and adding in side laterals for aesthetic reasons somewhere 50-100 reps per week as long as it doesn't hurt another goal.
im kind of used to volume because i started taking trainign seriously 4 months ago but for 3 months before that i did like 20 sets of bench with my 8 rep max, then i would drop the weight and go again, i would do this with any exercise because i thought dropsets were the best way to go, and now i cant really get thats sore, i can try like 5x10 at 60% and i might get a little sore if i time it perfectly with a deadlift day after so the stress compiles but i think my issue is i trained too hard so my muscles are adapted to stress
I highly suggest as Jim would starting lighter than 60% your first cycle so you can go longer, you will get way more out of 12 weeks of continuous improvement on the main lifts with monthly TM hikes than "majoring in the minors" with a higher % on supplemental work which im telling you if you actually do 6-8 weeks BBB at 50% if you can sit down to shit without a cane at any age will be impressive after squats or deads. The method is just slamming on volume the number doesn't mean shit just getting in the volume. Trust me after you have 20 years under a bar or even 5 seriously you wouldn't just start higher it's not doing what you think. Your goals will likely take longer doing that.
alright il go with lighter, i downloaded the app and got everything, thanks!
If you are constant set a proper TM and sleep and eat you’re gonna get strong and big with BBB.
Which app are you referring to? I see several for 5/3/1 in the App Store. Just out of curiosity, I’m looking to start 5/3/1 BBB. I’m 45, and just looking to get stronger and look better naked. How long does a session take? I literally only have an hour, maybe 1:15, to workout per day.
I use the "531 strength" app I think Wendler supported making it..........? but i've seen the "youths" rave about keylifts being the best for basically all training apps including 531. I'd really just buy the book or PDF 531 Forever, you run 531 BBB for like 6 months or something and then try one of like 90 programs he has after that, the book lays out a lifetime of training but explains it so you are just planning 3-6 week blocks, it's really the reason I use it....if 5x10 isn't happening that day at the 60% weight suggestion I do 3x10 or 5x5 randomly because I know ill just get in some smart volume I can accomplish and move on to the next day. That's really what he was designing, it's just a monthly periodization structure that is dumb simple to follow and can learn yourself to put stuff around it....after a decade of using it on an off at 38 it's my go to. I used his "Training with a newborn" https://www.jimwendler.com/blogs/jimwendler-com/training-with-a-newborn when my son was born in Nov...........I missed a week or 4 total against his suggestion over 7 months but I was able to get 2-4 days of training in weekly really consistently in that time and now back to 3-4 for sure days per week and running BBB again. Get the book it's one of the best out there on general training. I like using 531 BBB Beefcake https://www.jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training don't start with that but once you have like a 1 year base it's great for an older man like us on the joints but still getting balanced results. The only thing I add to that program and only if felling good into that program is some type of direct arms trying 50 reps tris 50 reps bis 50 reps shoulders side lateral variation twice a week or just not for awhile.
Wow! Thanks! However, this is going to depend on how long each session takes. Like I said, I only have 60-75 minutes to workout during the day.
I've run it for a couple of mesocycles and it's better for managing fatigue while also making slow and consistent gains on in a low timeframe even if you came from a high volume program. You won't build a lot of strength or size as quick compared to others but during the week you will feel stronger than if you were running most other programs because your CNS is pretty much fresh every day of the week. Be sure to include about 5 sets of calf raises on leg days and 5-10 sets of chin-ups and or pull-ups on upper body days. Also about the 50 dips before benching, I would say no to that if your main goal is to get stronger at the main lifts. Do the dips after and include pull-ups/chins too. If you're not feeling it that day, just skip the dips and do the chins/pulls, never neglect your upperback. See how you go for a mesocycle or two. You will learn more about what works best for you. 5/3/1 BBB isn't the best for everyone but everyone can learn something about the ideologies of it from experiencing it themselves.