5/3/1

DirtyTrickster

Can someone dumb down this routine for me. I'm struggling to understand it.

Hendrix7

Have you bought and read the e-book?

Abells

T-nation did a good job

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

phjorg

it's an intermediate routine?? are you at intermediate strength levels?

PureAdamic

Mesocycle 1 do reps of 5
Mesocycle 2 do reps of 3
Mesocycle 3 do reps of 5/3/1
Mesocycle 4 do reps of 5
Add 5# to upper body lifts and 10# to lower body lifts.
Repeat the above

Buy the book, its only a few dollars....

PureAdamic

awesome program, added 60# to my squat and over 200# to my total

If you don't like being strong this is not the program for you.

jacksonpt

It's an intermediate level strength program. It doesn't get much simpler. Have you read up on it at all? If you have and still don't get it, maybe heavy weights aren't for you.

First week is 3 sets of 5 reps with increasing weight
Second week is 3 sets of 3 reps with increasing weight
Third week is 3 sets of decreasing reps (5 reps, then 3 reps, then 1 rep) with increasing weight
Fourth week is a deload week

It's built around 4 big compound lifts. Accessory/complimentary lifts are basically optional, but if you choose to do them, the focus of your sessions should be on the main compound lifts.


.

DirtyTrickster

Have you bought and read the e-book?

No, I don't have any type of e reader

it's an intermediate routine?? are you at intermediate strength levels?

I'd say so.

Mesocycle 1 do reps of 5
Mesocycle 2 do reps of 3
Mesocycle 3 do reps of 5/3/1
Mesocycle 4 do reps of 5
Add 5# to upper body lifts and 10# to lower body lifts.
Repeat the above

Buy the book, its only a few dollars....

Can I just buy a hard copy of the book or is it electronic olny?

What about other exercises like curls, rows etc.

jacksonpt

Have you bought and read the e-book?

No, I don't have any type of e reader

it's an intermediate routine?? are you at intermediate strength levels?

I'd say so.

Mesocycle 1 do reps of 5
Mesocycle 2 do reps of 3
Mesocycle 3 do reps of 5/3/1
Mesocycle 4 do reps of 5
Add 5# to upper body lifts and 10# to lower body lifts.
Repeat the above

Buy the book, its only a few dollars....

Can I just buy a hard copy of the book or is it electronic olny?

What about other exercises like curls, rows etc.

Read up on it... it's all explained. I gave you the cliff notes, the details are in the book.

DirtyTrickster

It's an intermediate level strength program. It doesn't get much simpler. Have you read up on it at all? If you have and still don't get it, maybe heavy weights aren't for you.

First week is 3 sets of 5 reps with increasing weight
Second week is 3 sets of 3 reps with increasing weight
Third week is 3 sets of decreasing reps (5 reps, then 3 reps, then 1 rep) with increasing weight
Fourth week is a deload week

It's built around 4 big compound lifts. Accessory/complimentary lifts are basically optional, but if you choose to do them, the focus of your sessions should be on the main compound lifts.


.

Yes Ive read up on it.

Im more confused on the other exercises, mesocycles, microcycles, waves etc.

PureAdamic

it's an intermediate routine?? are you at intermediate strength levels?

I'd say so.

What is your 1RM squat, bench, deadlift?

Can I just buy a hard copy of the book or is it electronic olny?

yes, I have a real book version

What about other exercises like curls, rows etc.

Totally acceptable after your main lift sets are done. There are set routines in the book and also ones you can manipulate to your needs.

jackaroo21

You shoud buy book. Got mine on amazon. Yet to do it though as I am still a novice, once my gains stop I will switch from starting strength to 531.

BeachGingerOnTheRocks

It has been completely dumbed down for anyone who wants to use the calculator.

strstd.com

You are welcome.

BeachIron

It has been completely dumbed down for anyone who wants to use the calculator.

strstd.com

You are welcome.

^ This. The book is very difficult and all spread sheety and ****

Frank_Just_Frank

There's also a free app that does the calculations for you, but in the e-book he actually typed out all the formulas. Buy the book, it's not complicated.