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Forum » 531 Lifting Program Explained (videos)
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Thread: 531 Lifting Program Explained (videos)

post 1621215651 11-02-2020, 08:51 PM
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531 Lifting Program Explained (videos)

If you have any interest in programming, or the 531 program in particular, this may be relevant to your interests.



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post 1621243661 11-03-2020, 07:24 AM
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If you’re looking for a strength program, take a look. This is one of the simplest and most effective.
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post 1621244331 11-03-2020, 07:31 AM
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Thx. I'll subscribe once I figure out how to make a new youtube account (youtube suspended mine). I was at my strongest upper body wise when I was doing a 531 variation.
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post 1621244481 11-03-2020, 07:33 AM
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strength routines are just a cope for high rest periods and bloatmaxxing
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post 1621244731 11-03-2020, 07:36 AM
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Originally Posted By SoapKing⏩
strength routines are just a cope for high rest periods and bloatmaxxing
Higher rest periods are literally ideal whether training for strength or size. My physique in my avi is off of doing "strength" routines. Doesn't look like I bloatmaxxed.
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post 1621244821 11-03-2020, 07:36 AM
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Boring but effective. I have been using some parts of 5/3/1 for several years.
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post 1621245391 11-03-2020, 07:42 AM
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Originally Posted By Drew23⏩
Boring but effective. I have been using some parts of 5/3/1 for several years.
Why do you find it boring? And what type of program do you find more exciting?

Personally I like the short cycles and rep record aspect of 531 and it tends to keep me excited.
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post 1621246781 11-03-2020, 07:58 AM
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Originally Posted By DrewDarden⏩
Why do you find it boring? And what type of program do you find more exciting?

Personally I like the short cycles and rep record aspect of 531 and it tends to keep me excited.
the routine is called boring but effective genius.
post 1621246981 11-03-2020, 08:00 AM
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Originally Posted By messomi⏩
the routine is called boring but effective genius.
No. The routine is called 531.

I do remember an assistance template called boring but big, but I guess I missed boring but effective.
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post 1621247211 11-03-2020, 08:03 AM
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Originally Posted By DrewDarden⏩
No. The routine is called 531.

I do remember an assistance template called boring but big, but I guess I missed boring but effective.
oh wait you are right now that I think about it lol.
post 1621247351 11-03-2020, 08:05 AM
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You can constrict yourself to 90 sec rest periods on 5x5 days and it will be just as effectivefor some movements. You may lift lighter weights, but you will hit the same strength goals over time with a little more conditioning.

Just depends on where you like to achieve your conditioning from. Personally, I prefer 3 minute rests but I've done only 90 sec rests on 5x53times a week which is how I got to 405 5x5 beltless/no straps initially on deadlifts. I'm incredibly weak on DL, its not natural at all for me. The short intervals and high frequency kept the pattern ingrained and gave me a very exclusive type of conditioning with handling higher weights for extended periods that I could not achieve any other way. It's weird, but it works.

Deadlifting is incredibly conditioning dependent. However, I've never seen any gains from squats with short rest periods. I've gone as far as merely 8x8 with 30 second rests and only made a 10 lb gain in two months. What pushes my squats further is more rest to be honest.

Tomato, tomato. Rest is something that should be considered in context of how specific movements affect the individual.
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post 1621247911 11-03-2020, 08:12 AM
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It's a good book and program.

It can be boring though.
You don't have to be great to start, but you have to start to be great.
post 1621250551 11-03-2020, 08:34 AM
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Nice video, OP. But maybe you should be focus more on reviewing and personal experiences than on explaining. Your channel is really small and everyone, who finds it will likely already know how 5/3/1 works.

You could do Juggernaut method next. Or show some linear progression program.
Originally Posted By rectifryer⏩
Deadlifting is incredibly conditioning dependent. However, I've never seen any gains from squats with short rest periods. I've gone as far as merely 8x8 with 30 second rests and only made a 10 lb gain in two months. What pushes my squats further is more rest to be honest.
I've always felt the same.

I think it might be due to squats being a way more complicated movements and the mechanics on lighter squats being a little different. A deadlift is just lifting something up and putting it down and you can hammer out a set however you want. (as long as you follow some basic form and don't egolift too much)

With squats you have to stay super focussed to keep up your form. Also there are many different qays to squat and some work better for higher reps others for lower reps.
I always feel it's a struggle to not perform to different kinds of squats when going from lighter to heavier workouts.
post 1621250901 11-03-2020, 08:38 AM
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just here to vouch op. 5/3/1 is a great program for anyone.
IF YOU DONT SQUAT, YOU AINT SQUAT
post 1621250991 11-03-2020, 08:39 AM
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Originally Posted By I3igAl⏩
Nice video, OP. But maybe you should be focus more on reviewing and personal experiences than on explaining. Your channel is really small and everyone, who finds it will likely already know how 5/3/1 works.

You could do Juggernaut method next. Or show some linear progression program.
I read the Juggernaut ebooks a few years back, so yes I’ll definitely do those.
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post 1621251051 11-03-2020, 08:40 AM
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Originally Posted By StruggleBars⏩
You need to tidy up your appearance. You're 40 but look 60
Dunking on reds aged me prematurely.
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post 1621254691 11-03-2020, 09:13 AM
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Originally Posted By SoapKing⏩
strength routines are just a cope for high rest periods and bloatmaxxing
fuking lol if you aren't bloatmaxxing in 2020 boyo



as with 5/3/1, I read their latest book, I've incorporated their principles to some success. I understand that 5/3/1 isn't really a "program" per se but more like a skeleton because it literally has 100s of variations. I remember running it for like 2 cycles but just eventually got really bored of it srs. That and I didn't really see much gains from it and sort of moved away from its principles.

You can tailor it for powerlifting but IMO it's still very suboptimal for raw powerlifting and strength. I think there is better out there if that is your goal. Or if your goal is hypertrophy there's better stuff. Some of the working sets are pretty much junk sets as well because they are so light. I see 5/3/1 in general more for guys who also train for a sport like hockey, football, etc.

Just not really my cup of tea, my training when I was in the gym before it closed is more RPE/RIR based rather than percentages, trying to aim mostly between 1 to 3 reps from failure on each set. allowed me better flexibility in terms of weights used and the ability to adjust things slightly on the fly better according to the circumstances. saw more gains this way but to each their own.
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post 1621254911 11-03-2020, 09:15 AM
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Originally Posted By sooby⏩
fuking lol if you aren't bloatmaxxing in 2020 boyo



as with 5/3/1, I read their latest book, I've incorporated their principles to some success. I understand that 5/3/1 isn't really a "program" per se but more like a skeleton because it literally has 100s of variations. I remember running it for like 2 cycles but just eventually got really bored of it srs. That and I didn't really see much gains from it and sort of moved away from its principles.

You can tailor it for powerlifting but IMO it's still very suboptimal for raw powerlifting and strength. I think there is better out there if that is your goal. Or if your goal is hypertrophy there's better stuff. Some of the working sets are pretty much junk sets as well because they are so light. I see 5/3/1 in general more for guys who also train for a sport like hockey, football, etc.

Just not really my cup of tea, my training when I was in the gym before it closed is more RPE/RIR based rather than percentages, trying to aim mostly between 1 to 3 reps from failure on each set. allowed me better flexibility in terms of weights used and the ability to adjust things slightly on the fly better according to the circumstances. saw more gains this way but to each their own.
what i like about 5/3/1 is its simplicity. I run 5/3/1 on all my core barbell work and just free style accessory work. I have made great progress doing this. Again, I think most proven programs work just as long as the other aspects of your life/training are intact.
IF YOU DONT SQUAT, YOU AINT SQUAT
post 1621255511 11-03-2020, 09:21 AM
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Originally Posted By Legendsneverdie⏩
what i like about 5/3/1 is its simplicity. I run 5/3/1 on all my core barbell work and just free style accessory work. I have made great progress doing this. Again, I think most proven programs work just as long as the other aspects of your life/training are intact.
Same. Something about the short cycles and the simple math satisfies the obsessive-compulsive part of my brain.
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post 1621256481 11-03-2020, 09:30 AM
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Gonna watch later, but never understood the 1x a week frequency for each lift. How is that ideal?
post 1621257321 11-03-2020, 09:37 AM
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Originally Posted By AshWar⏩
Gonna watch later, but never understood the 1x a week frequency for each lift. How is that ideal?
you can do more frequency if you want, i.e on ur bench day do ohp as your accessory work and on your ohp day do bench as your accessory work
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post 1621259071 11-03-2020, 09:49 AM
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Originally Posted By sooby⏩
you can do more frequency if you want, i.e on ur bench day do ohp as your accessory work and on your ohp day do bench as your accessory work
This.

Another thing I’ve done before is use front squat on deadlift day and incline on OHP day.

Press 531
Incline 3x10
Pulldown 3x10

Deadlift 531
Front Squat 3x10
SLDL 3x10

Bench Press 531
DB Military 3x10
Row 3x10

Squat 531
Sissy Squat 3x10
Abs 3x15

But I’ve also gone long stretches with just the 1x week frequency.
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