Is wendlers 531 a wank? The first and the last week seems like a waste of time, just cant understand how can i gain if i do one leg day a week and the strength part of it is just slacking off. Could i just use week 2 and 3s rep scheme in my PPLx program and take the percentages off my actual maxes not just 0.9 of it?
Wendlers 531
Charles Miller
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John Reed
Made some decent strength gainz on it
James Wood
So what's the best intermediate program and why?
Owen Murphy
Bump
Dylan Gonzalez
muscle and strength pyramid ebook by eric helms
Adrian Reyes
Been doing it for a year, pretty much nonstop strength gains.
Oliver Powell
It works great. 5/3/1 is one component of the program, there are templates with different focus (and many more sets and reps to do on top of basic 5/3/1). Look for boring but big and triumvirate schemes.
Btw, the lower intensity of weeks 1 & 4 are part of the periodization of 5/3/1. Any carefully detailed program will take this in account in order to increase your strength. Even a LP one (such as Canditos).
Jacob Robinson
The AMRAP set on week one should provide enough volume for the day since you would usually be able to crank out 8+ reps on it and wendler has advised for younger lifters who have better recover than the 30+ year old lifters or the advanced younger lifters 5/3/1 is aimed toward, to do multiple 1-3 week cycles back to back to back before doing a deload so instead of monthly youd be only doing it as few as a 2-3 times a year
Aiden Smith
I know a guy who reccomends doing 5% deloads every 6 week cycle of canditos n he likes it
Isaiah Ross
Alright someone smarter than me made the program maybe i should give it a try. But how about protein synthesis taking only 48 hours? Im scared that my muscles will just melt away if i train a musclegroup just once a week.