I'm seriously considering switching, at least for a couple months. I want to get my bench to 275, currently at 225. Currently doing your typical upper/lower routine and making very slow progress.
That program is complete garbage. 6-day program for strength is literally retarded.
Jaxson Morris
Why aren't there any pulling movements besides deads?
Jack Diaz
That's what the assistance work is for. It says to do assistance work for back on 3 days.
Blake Moore
does it tell me what assistance work to do?
Alexander Rogers
works until you start burning out HARD I was sick for a long time when doing it
Cameron Thompson
I tried it for a while but I just stalled after 2 or 3 weeks.
Oliver Sanchez
That's really what I'm afraid of. That after a few weeks you'll just max out on 4 lifts every single week.
Daniel Foster
you could try it for a few weeks until you're about to stall then move on
Luis Scott
the fuck does that chart say
spoonfeed me is that all for one day jeez?
Joshua Price
it would work if youre wondering
it is setup perfectly for linear progression. One max rep set at submaximal weight to determine progress, and then a bunch of volume after that
Dylan Sanders
doing the 5-day program, and it's working so far, but I think I will be stalling soon
Luke Clark
It's basically 5/3/1 spinal tap for the main lifts, and sheiko for the T2 lifts thrown together, guy that did the program is a nobody. WOrks for a few weeks, then it's pure hell, not sustainable for the long term. I tried it for 6 weeks and while my OHP skyrocketed i had to take a whole week off because i was feeling like shit constantly. Classic 5/3/1 BBB or GZCL is vastly superior.
Jackson Lopez
>I tried it for a while but I just stalled after 2 or 3 weeks.
>WOrks for a few weeks, then it's pure hell, not sustainable for the long term.
>works until you start burning out HARD I was sick for a long time when doing it
Seems to be a very frequent experience with this program.
Andrew Gutierrez
I've never done this program, but it doesn't actually have any fatigue management built in at all and just has you working probably close to your MRV continuously
Justin Sullivan
>but it doesn't actually have any fatigue management built in at all you could that easily by implementing RPE into this program and then its solid
Asher Rodriguez
That's because brainlets here don't read shit and start too heavy. Basic rules of 5/3/1 still apply to this program. You're supposed to start light (aim for 6-7 reps on your 1+ set) and keep adding weight slowly.
Michael Johnson
I don't understand how this became so popular on reddit, someone explain plz. It looks about as good as any other 5/3/1/ variation.
Jaxson Smith
nSuns is a user there and is well known since he is active in r/Fitness, and since a lot of people like him, they shill his program.
Elijah Lopez
Messed up my right shoulder with all the benching. If you want to do it, make sure to do a lot of external extensions, facepulls, rows, etc..
Justin Gray
I'm running this program right now and am pretty happy with the results. Steady gains every week. Customizable. 4 or 5 day version is good. Its heavily focused on bench and squat/dl. But you can use the basic progression for any lift. I added in weighted pullups for example.
Anyway, my numbers are something between beginner/intermediate and so far the program works nicely. Im 6'2 85kg btw
Went from 60x4 to 72.5x3 ohp 90x6 to 100x4 bench +30x4 to +40x3 weighted pullup Deadlift and squat stayed the same because i fucked my back up some time ago and have to go light on these. (Instead i did a lot of leg press but not with this kind of porgression)
This is over maybe last two months or so with two weeks off gym because of school and work.