5/3/1

DirtyTrickster
DirtyTrickster Posts: 202 Member
in Fitness and Exercise
Can someone dumb down this routine for me. I'm struggling to understand it.

Replies

  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    Have you bought and read the e-book?
  • Abells
    Abells Posts: 756 Member
    T-nation did a good job

    http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
  • phjorg
    phjorg Posts: 252 Member
    it's an intermediate routine?? are you at intermediate strength levels?
  • PureAdamic
    PureAdamic Posts: 185
    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
    PureAdamic Posts: 185
    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
    jacksonpt Posts: 10,413 Member
    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
    DirtyTrickster Posts: 202 Member
    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
    jacksonpt Posts: 10,413 Member
    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
    DirtyTrickster Posts: 202 Member
    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
    PureAdamic Posts: 185
    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
    jackaroo21 Posts: 127 Member
    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
    BeachGingerOnTheRocks Posts: 3,927 Member
    It has been completely dumbed down for anyone who wants to use the calculator.

    strstd.com

    You are welcome.
  • BeachIron
    BeachIron Posts: 6,490 Member
    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
    Frank_Just_Frank Posts: 454 Member
    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.

Categories