Log In

Your email is not your username

Register

If you were a member of the old Bodybuilding.com forums and would like to reuse your previous username, you can request it below. We use your email only for registration and do not store it. For more information, please see our Privacy Policy.

Confirm your email

A registration code was sent to your email. Enter it here.

Welcome

You have successfully setup your account.

Sign in

Quick Navigation Bottom Misc
Forum » 5 by 5 or 5 3 1
  1. Results 1 to 28 of 28
  2. Page 1 of 1

Thread: 5 by 5 or 5 3 1

post 1636483723 04-18-2021, 06:26 AM
-
#1
  1. StoneColdMarko7
  2. Registered User
  1. StoneColdMarko7
  2. Registered User
  3. Join Date: Jul 2018
  4. Age: 56
  5. Posts: 6,193
  6. Rep Power: 19198

5 by 5 or 5 3 1

What training routine is the absolute best for strength?


I kinda like the idea of doing 5 with lower weight and then adding weights on 3 reps and finishing one final with maximum possible
post 1636483853 04-18-2021, 06:31 AM
-
#2
  1. lurker654
  2. Registered User
  1. lurker654
  2. Registered User
  3. Join Date: Mar 2021
  4. Age: 56
  5. Posts: 444
  6. Rep Power: 1667
AMRAP every workout is not the best way for non beginner trainees, as the rate of fatigue accumulation will outpace that of adaptation.
Basically you'll burn out.

Do a moderate or conservative set/rep scheme and leave some in the tank and overload with more weight or reps every so often.

You're still a beginner tho, so you can get away with doing anything.
post 1636484393 04-18-2021, 06:45 AM
-
#3
  1. Crash49
  2. under repair
  1. Crash49
  2. under repair
  3. Join Date: Jul 2005
  4. Posts: 3,825
  5. Rep Power: 5122
I had good success with 5-3-1
post 1636484463 04-18-2021, 06:46 AM
-
#4
  1. StoneColdMarko7
  2. Registered User
  1. StoneColdMarko7
  2. Registered User
  3. Join Date: Jul 2018
  4. Age: 56
  5. Posts: 6,193
  6. Rep Power: 19198
Originally Posted By lurker654⏩
AMRAP every workout is not the best way for non beginner trainees, as the rate of fatigue accumulation will outpace that of adaptation.
Basically you'll burn out.

Do a moderate or conservative set/rep scheme and leave some in the tank and overload with more weight or reps every so often.

You're still a beginner tho, so you can get away with doing anything.
Meh Im not really that of a beginner but ok

Im doing 5 by 5 program but Im asking because I feel 5 3 1 sounds pretty good I might try it
post 1636485693 04-18-2021, 07:15 AM
-
#5
  1. lurker654
  2. Registered User
  1. lurker654
  2. Registered User
  3. Join Date: Mar 2021
  4. Age: 56
  5. Posts: 444
  6. Rep Power: 1667
Originally Posted By StoneColdMarko7⏩
Meh Im not really that of a beginner but ok

Im doing 5 by 5 program but Im asking because I feel 5 3 1 sounds pretty good I might try it
You posted 140kg blockpull PR... that's beginner bro.

5x5 has a less complex periodization scheme so you should milk that until you stall excessively, only then should you switch to 531
post 1636485793 04-18-2021, 07:18 AM
-
#6
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
They both work
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1636486153 04-18-2021, 07:25 AM
-
#7
  1. plebmaximus
  2. Registered User
  1. plebmaximus
  2. Registered User
  3. Join Date: Nov 2020
  4. Age: 56
  5. Posts: 8,998
  6. Rep Power: 51569
Assuming you mean powerlifting by 'Strength' ? your 1RM for Squat/Bench/Dead?

They're both crap programs, 5 3 1 with a lot of customisations (till it's no longer 5 3 1 ) can be ok

5 x 5 isn't even a program , it's a rep range
Lifting Crew
post 1636486253 04-18-2021, 07:28 AM
-
#8
  1. StoneColdMarko7
  2. Registered User
  1. StoneColdMarko7
  2. Registered User
  3. Join Date: Jul 2018
  4. Age: 56
  5. Posts: 6,193
  6. Rep Power: 19198
Originally Posted By lurker654⏩
You posted 140kg blockpull PR... that's beginner bro.

5x5 has a less complex periodization scheme so you should milk that until you stall excessively, only then should you switch to 531
Blockpull? That was a deadlift bro but whatever
post 1636486263 04-18-2021, 07:28 AM
-
#9
  1. Kawhilights
  2. Registered User
  1. Kawhilights
  2. Registered User
  3. Join Date: May 2017
  4. Age: 38
  5. Posts: 11,072
  6. Rep Power: 76607
Whichever one you can stick to.
Lurking since '05 - the days of VS gorilla/cloud/goku threads
post 1636486843 04-18-2021, 07:38 AM
-
#10
  1. lurker654
  2. Registered User
  1. lurker654
  2. Registered User
  3. Join Date: Mar 2021
  4. Age: 56
  5. Posts: 444
  6. Rep Power: 1667
Originally Posted By StoneColdMarko7⏩
Blockpull? That was a deadlift bro but whatever
Wasn't the bar resting on top of some plates?
post 1636487213 04-18-2021, 07:49 AM
-
#11
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Originally Posted By StoneColdMarko7⏩
Blockpull? That was a deadlift bro but whatever
It was a low block pull, but still a block pull.

It’s okay brah. We know you can do it from the floor
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1636487363 04-18-2021, 07:52 AM
-
#12
  1. I3igAl
  2. Registered User
  1. I3igAl
  2. Registered User
  3. Join Date: Jul 2014
  4. Age: 38
  5. Posts: 17,088
  6. Rep Power: 52211
Both work. If one of them is ideal for you depends on your goals, how advanced you are, what the exact routine you are doing looks like, if you are ramping up those 5x5 sets, how stressfull your job and the rest of your life is, how consistent you are and what is most fun program to you.

Without further information I would say run 5x5 until that gets too heavy and exhausting and you stop progressing, then you can switch to a less taxing programm with periodization like 5/3/1 for example.
post 1636487393 04-18-2021, 07:52 AM
-
#13
  1. StoneColdMarko7
  2. Registered User
  1. StoneColdMarko7
  2. Registered User
  3. Join Date: Jul 2018
  4. Age: 56
  5. Posts: 6,193
  6. Rep Power: 19198
Originally Posted By lurker654⏩
Wasn't the bar resting on top of some plates?
Well obviously I used pads but its not my fault I have to use the pads in the damn gym because of the damn rules
post 1636487753 04-18-2021, 08:00 AM
-
#14
  1. StoneColdMarko7
  2. Registered User
  1. StoneColdMarko7
  2. Registered User
  3. Join Date: Jul 2018
  4. Age: 56
  5. Posts: 6,193
  6. Rep Power: 19198
I mean I know 5x5 program is done 3 times a week snd its a full body workout. Thing is I train 3 times a week and I do 5 sets and 5 reps but I dont do full body workouts

I do
Monday - chest/arms
Wednesday - legs
Friday - back/shoulders

I thing doing each muscle group once a week is enough although I do biceps workouts on my back days because I want to gain some size in my biceps


This is my program but I just find all these different programs interesting so Im not sure whether Im doing my program right lol

I did notice however strength increase in my compound exercises so I guess thats a good enough sign that Im doing it right
post 1636487843 04-18-2021, 08:01 AM
-
#15
  1. SwagMorris
  2. ProudOfYourBoy
  1. SwagMorris
  2. ProudOfYourBoy
  3. Join Date: Jan 2006
  4. Posts: 17,346
  5. Rep Power: 39915
Originally Posted By Kawhilights⏩
Whichever one you can stick to.
This.

There is no absolute best. I will say, 5/3/1 worked well for me but isn’t sustainable as a long term program. As an earlier poster said, your body can’t keep up with the AMRAP sets. I think 6-8 months is maximum for intermediate lifters. Advanced lifters wouldn’t do 5/3/1.

I think it’s better to keep a couple in the tank session after session. Your body is less taxed. Progressive overload will have less roadblocks.
post 1636488383 04-18-2021, 08:12 AM
-
#16
  1. I3igAl
  2. Registered User
  1. I3igAl
  2. Registered User
  3. Join Date: Jul 2014
  4. Age: 38
  5. Posts: 17,088
  6. Rep Power: 52211
Originally Posted By SwagMorris⏩
This.

There is no absolute best. I will say, 5/3/1 worked well for me but isn’t sustainable as a long term program. As an earlier poster said, your body can’t keep up with the AMRAP sets. I think 6-8 months is maximum for intermediate lifters. Advanced lifters wouldn’t do 5/3/1.

I think it’s better to keep a couple in the tank session after session. Your body is less taxed. Progressive overload will have less roadblocks.
Erm, I think you are misreading 5/3/1 or using an online template. Those AMRAP sets are not true AMRAPs. You are supposed to leave something in the tank not go balls to the walls on them. In week 1 you leave out 2-3reps, in week 2 1-2reps only in week 3 you are doing a true AMRAP.
post 1636490313 04-18-2021, 08:49 AM
-
#17
  1. POTA
  2. Registered User
  1. POTA
  2. Registered User
  3. Join Date: May 2011
  4. Location: Aliso Viejo, California, United States
  5. Posts: 5,779
  6. Rep Power: 27544
Originally Posted By I3igAl⏩
Erm, I think you are misreading 5/3/1 or using an online template. Those AMRAP sets are not true AMRAPs. You are supposed to leave something in the tank not go balls to the walls on them. In week 1 you leave out 2-3reps, in week 2 1-2reps only in week 3 you are doing a true AMRAP.
No, you're supposed to do true AMRAP each week per the true 5/3/1 plan. Goal is to have a rep record each workout.

https://www.t-nation.com/workouts/53...-pure-strength

Week 1 it's:
5 @ 65% 1RM
5 @ 75%
5-AMRAP @ 85%

Week 2:
3 @ 70%
3 @ 80%
3-AMRAP @ 90%

Week 3:
5 @ 75%
3 @ 85%
1-ARMAP @ 95%

Week 4 - Deload
5 @ 40%
5 @ 50%
5 @ 60%
post 1636494323 04-18-2021, 10:03 AM
-
#18
  1. SwagMorris
  2. ProudOfYourBoy
  1. SwagMorris
  2. ProudOfYourBoy
  3. Join Date: Jan 2006
  4. Posts: 17,346
  5. Rep Power: 39915
Originally Posted By I3igAl⏩
Erm, I think you are misreading 5/3/1 or using an online template. Those AMRAP sets are not true AMRAPs. You are supposed to leave something in the tank not go balls to the walls on them. In week 1 you leave out 2-3reps, in week 2 1-2reps only in week 3 you are doing a true AMRAP.
Lol.

https://www.t-nation.com/workouts/53...-pure-strength

When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Literally written by the creator of 5/3/1
post 1636497353 04-18-2021, 10:49 AM
-
#19
  1. I3igAl
  2. Registered User
  1. I3igAl
  2. Registered User
  3. Join Date: Jul 2014
  4. Age: 38
  5. Posts: 17,088
  6. Rep Power: 52211
Originally Posted By SwagMorris⏩
Lol.

https://www.t-nation.com/workouts/53...-pure-strength

When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Literally written by the creator of 5/3/1
You are right, I reread the the pdf now. I had forgotten to delete some notes from my own training plan, which were still there from my previous training plan.
post 1636497523 04-18-2021, 10:52 AM
-
#20
  1. TappingTheZen
  2. Everettian
  1. TappingTheZen
  2. Everettian
  3. Join Date: Jan 2014
  4. Location: United Kingdom (Great Britain)
  5. Posts: 12,774
  6. Rep Power: 173816
It entirely depends on your level of progression.

Although i don't like traditional 5x5 routines where you squat 3x a week because they neglect upper body development, they have their place when linear progression is possible.

Once it's not, 5/3/1 is a far better routine for slow steady gains, especially if you structure your 5/3/1 template well and properly understand the routine. But you will be making monthly gains rather than every workout, which isn't possible for that long.

If you want to get strong, the Matt rhodes template is good which trades the AMRAP set for heavy singles (not 1RM singles though)
Originally Posted By lurker654⏩
You posted 140kg blockpull PR... that's beginner bro.

5x5 has a less complex periodization scheme so you should milk that until you stall excessively, only then should you switch to 531
In a strength training context, beginner is not defined by what weight your PR's are, but by the rate at which you are able to progress.
post 1636498543 04-18-2021, 11:08 AM
-
#21
  1. lurker654
  2. Registered User
  1. lurker654
  2. Registered User
  3. Join Date: Mar 2021
  4. Age: 56
  5. Posts: 444
  6. Rep Power: 1667
Originally Posted By TappingTheZen⏩
In a strength training context, beginner is not defined by what weight your PR's are, but by the rate at which you are able to progress.
Yes, but weakness is also a reliable and accurate indication of training 'maturity' level.
If you're maxing @ 140kg on deadlifts and not an ultra-light person, it's safe to assume that you still probably have linear gains ahead of you, and you don't require more advanced periodisation schemes yet.
post 1636500833 04-18-2021, 11:41 AM
-
#22
  1. Peacening
  2. dadbod on lock
  1. Peacening
  2. dadbod on lock
  3. Join Date: Feb 2017
  4. Location: United States
  5. Posts: 10,814
  6. Rep Power: 90739
Try them both and see what you like better.

In 6 months of 531 my dead went from 405 to 500, ohp from 135 to 175 x 2, but my squat and bench gains were pretty minimal (don't even remember what they were). I had only been training a couple years at that point though on a mix of full body and body part splits. Tried 531 again a couple years ago and didn't see much gains in a couple months so I scrapped it.

Ultimately whatever is the most fun and stick-to-able for you will be the best imo
HTC
Proud Dad crew
6'4" height of the gods
post 1636501063 04-18-2021, 11:44 AM
-
#23
  1. DimTriad
  2. Registered Usurper
  1. DimTriad
  2. Registered Usurper
  3. Join Date: Dec 2020
  4. Posts: 6,155
  5. Rep Power: 46203
Originally Posted By plebmaximus⏩
Assuming you mean powerlifting by 'Strength' ? your 1RM for Squat/Bench/Dead?

They're both crap programs, 5 3 1 with a lot of customisations (till it's no longer 5 3 1 ) can be ok

5 x 5 isn't even a program , it's a rep range
im curious to hear what you think isn’t a crap program if you’re chit talking 5/3/1
Benevolent Dictatorship
🚷 Anti-Degeneracy Crew 🚷
post 1636502473 04-18-2021, 12:08 PM
-
#24
  1. guest89
  2. Forever aBOARD
  1. guest89
  2. Forever aBOARD
  3. Join Date: Sep 2003
  4. Location: United States
  5. Posts: 41,693
  6. Rep Power: 169649
5x5 is probably better for a novice.


5/3/1 gets a lot of criticism as not being the 'ideal' program for putting weight on the bar. But in my experience its a program you can use for long periods of time, without burning yourself out. Instead of focusing on the ideal program to make X amount of gains in X amount of time. People should be focusing on what they can do consistently for the next 20 or 30 years. Also there are many variants for 5/3/1. I personally like the bodybuilding split Wendler wrote. Its on his website.


Combine that with the fact that you can literally download a spreadsheet, punch in your 1RM numbers on each lift, then auto generate the exact number of weights you need to lift. Its just an amazingly simple and effective program.
post 1636518913 04-18-2021, 04:36 PM
-
#25
  1. SwagMorris
  2. ProudOfYourBoy
  1. SwagMorris
  2. ProudOfYourBoy
  3. Join Date: Jan 2006
  4. Posts: 17,346
  5. Rep Power: 39915
Originally Posted By I3igAl⏩
You are right, I reread the the pdf now. I had forgotten to delete some notes from my own training plan, which were still there from my previous training plan.
The way that you thought it was, is probably more doable for advanced lifters. Novices/beginners aren’t considering the strain your CNS takes when you’re amraping ~400 squats and ~500 deads. Then you factor in tons of other stuff going on in life. That’s why advanced guys either conduct their own coaching who hire someone else.

With that said, I like what the above poster said and is why I did it. It’s easy to follow. 5/3/1 helped me advance to a higher tier of lifter. I ran it twice a couple of years apart. Once, not taking the deloads seriously. The other, following it almost on the nose.
post 1636520823 04-18-2021, 05:08 PM
-
#26
  1. plebmaximus
  2. Registered User
  1. plebmaximus
  2. Registered User
  3. Join Date: Nov 2020
  4. Age: 56
  5. Posts: 8,998
  6. Rep Power: 51569
Originally Posted By DimTriad⏩
im curious to hear what you think isn’t a crap program if you’re chit talking 5/3/1
for powerlifting? a proper powerlifting program with enough volume, if OP is serious he'll get a coach instead of a cookie cutter template

if you want a cookie cutter template that's better than 531 then google "jacked and tanned 2.0"
Lifting Crew
post 1636586533 04-19-2021, 01:23 PM
-
#27
  1. AlBHappy
  2. Caucasian, Bro/Brah/Bruh
  1. AlBHappy
  2. Caucasian, Bro/Brah/Bruh
  3. Join Date: Feb 2016
  4. Posts: 7,794
  5. Rep Power: 107487
Here you go. 5/3/1 book. He has a 5 Progression program in there which is 5 reps. It' s not in here though.

https://thebuddyjrises.files.wordpre...tion_ebook.pdf
post 1636587543 04-19-2021, 01:35 PM
-
#28
  1. legbroke
  1. legbroke
  3. Join Date: Jan 2020
  4. Height: 5'8"
  5. Weight: 190 lbs
  6. Posts: 8,663
  7. Subscribers: 1
  8. Rep Power: 102183
I personally have really enjoyed this 5/3/1 program over the years and still go back to it here and there. It's an accelerated 5/3/1 (so one 5/3/1 cycle every 15 days; pls no hate, wendler). Might be an alternative worth considering.

Not a huge fan of never hitting singles (or even triples) with 5x5. That ain't it if strength is a goal.

http://forum.obnoxiousbrutes.com/showth...hp?t=155460263
Quick Navigation Top Misc
Bookmarks
Digg.com
Digg
del.icio.us
del.icio.us
Stumbleupon.com
StumbleUpon
Google.com
Google
Facebook.com
Facebook
Posting Permissions
  1. You may not post new threads
  2. You may not post replies
  3. You may not post attachments
  4. You may not edit your posts