Thinking of starting 5/3/1

rachelilb
rachelilb Posts: 179 Member
in Fitness and Exercise
Help!
So I am currently doing Nia shanks BB KISS Total body program, and I have 1 1/2 weeks left. I loved the program but I'm looking for something a little different this time around. I would really love to focus on the main compound lifts and add some weight to the barbell. I saw great results physically with Nia's program but I didn't add as much weight as I had hoped. From what i have read so far about 5/3/1 is it' pretty basic, main lifts with 1 accessory and nothing else. I love spending time in the gym (ya i'm a gym rat) and usually do some extra stuff on work out days (light cardio, KB's,etc). I'm wondering if doing this while doing this program would be to much? Has anyone done this? I would love to hear some opinions/suggestions. Thanks!!

Replies

  • bfinup
    bfinup Posts: 47
    Do currently do the compound lifts right now or are going to be starting with 5/3/1?

    5/3/1 is more of an intermediate program as you move up weight slower than you would on a beginner program, so if you haven't done the big lifts with any degree of regularity it'd suggest something like starting strength or stronglifts before moving to 5/3/1
  • bumblebums
    bumblebums Posts: 2,181 Member
    That program is for intermediate lifters who are no longer making gains on a linear progression. Are you at that point yet?
  • JamesDanek
    JamesDanek Posts: 95 Member
    Just moved on to 5/3/1 myself but i have done 4 and a half months of Strong lifts. Other than a Weekend run and walking (everywhere) i don't do any other exercise.
  • fivethreeone
    fivethreeone Posts: 8,196 Member
    <<<obviously loves 5/3/1

    I suggest you check out www.strstd.com
    The website will create several types of workout for you, and there's a lot of options for assistance work. I use 3-4 assistance lifts per workout, and one compound lift, which takes me around 90 minutes.

    I started lifting with NROLFW and had switched to 5/3/1 within a month. I don't think you need to be at an intermediate point to benefit from it, though it was designed for more intermediate lifters. I made rapid gains on the program just like a new lifter would on any program.

    ETA: the reason you were able to do all the cardio on your other program is because you were not lifting as heavy as you would be with 5/3/1. I recommend cardio only on non-lifting or upper-body days.

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