On January 19 2013 19:47 MrBitter wrote:
For those of you familiar with 5/3/1... The plan is to break my gym days down into shoulders, legs, chest and back with a focus around OHP, squats, bench and deads...

Since I'm only supplementing those with 2 other lifts on each day, does it make sense to add a 5th day just for arms?

Any suggestions for how to structure such a day?

I'd do a few sets on the OHP/Bench days if you want bigger arms. Do them last and don't go overboard though. Isolation exercises are fine as long as you know why you do them and base your workouts around compounds. For example it would make sense to isolate the long head of the tricep with some overhead tricep extension because you don't use it very much during presses.

NeedsmoreCELLTECH

Netherlands1242 Posts

January 19 2013 12:49 GMT

#304

If you want to lift heavy but still do a bodybuilding style split, you should look into Layne Norton's PHAT program. Just google it, there's a great article on SimplyShredded.com. I use it aswell and it's by far the most fun training program I've ever run. Crazy gains aswell.

Luxae

Israel232 Posts

January 19 2013 13:03 GMT

#305

Any specific reasons you decided on 5/3/1, MrBitter? Considering your numbers I'd bet a lot of money on you making good progress on the squat and DL with intermediate programs like TM or Madcow (though you might have to add a bunch of volume for the presses with this one).

Unless you're severely limited with your recovery (can't eat/sleep properly) or just can't make any more progress on a weekly basis - I don't see the point in rushing to 5/3/1.

MrBitter

United States2940 Posts

January 19 2013 13:08 GMT

#306

On January 19 2013 22:03 Luxae wrote:
Any specific reasons you decided on 5/3/1, MrBitter? Considering your numbers I'd bet a lot of money on you making good progress on the squat and DL with intermediate programs like TM or Madcow (though you might have to add a bunch of volume for the presses with this one).

Unless you're severely limited with your recovery (can't eat/sleep properly) or just can't make any more progress on a weekly basis - I don't see the point in rushing to 5/3/1.

No particular reason, to be completely honest. Just thought I'd check it out.

Truth be told, all I have right now are some goals and no idea how to get there. Really liked the article linked earlier in this thread on 5/3/1 so that's why I jumped in to it.

Sneakyz

Sweden2361 Posts

January 19 2013 13:20 GMT

#307

If you like 5/3/1 then do 5/3/1. The best program is the one that make you go to the gym and put in the effort.

Edit:

ShadowDrgn

United States2497 Posts

January 19 2013 20:49 GMT

#308

On January 19 2013 22:03 Luxae wrote:
Unless you're severely limited with your recovery (can't eat/sleep properly) or just can't make any more progress on a weekly basis - I don't see the point in rushing to 5/3/1.

I agree. I rushed to 5/3/1 early last year and was really disappointed with the slow progress. Madcows and Texas Method have been a lot better for me.

sc4k

United Kingdom5454 Posts

January 20 2013 04:23 GMT

#309

Top level motivation for anyone who goes gym on the regs. Who needs DMX

Deadeight

United Kingdom1629 Posts

January 20 2013 06:07 GMT

#310

I've been on it for a year now.

You should think of it as two leg/trunk days and two upper body days (squat and DL for legs and trunk, bench and OHP for upper body), none of these main four lifts are isolation exercises, they're big compound lifts using a lot of muscles. Do not add a 5th arms day, you have two days that cover arms, and arguably a third with DL day covering forearms.

So bench press day and overhead press day are your days for fitting in bicep curls if you want to. You should already be doing lots of chin ups and pull ups on these days anyway, in between and before the main sets, the book recommends doing twice as many reps of chins/pull-ups as you do pressing, including warm up.

If you're specifically just wanting some vanity exercises for arms do something like this for assistance after the main exercises:

OHP day: Weighted dips 3x10, Bicep Curls 3x10, (Something else you need to work on) 3x10
Bench Press day: Close-grip bench press 3x10, Bicep Curls 3x10, (Something else you need to work on) 3x10

Options for the third exercise involve stuff like dumbbell shoulder press, face pulls (these are really good), DB rows, ring push ups, incline bench (never decline, ever), rear laterals, etc. Or just more bench/OHP.

Ideally with assistance exercises you pick something that you need to work on, e.g. at the moment my squat is being held back by my hamstrings so my squat and deadlift assistance involves a lot of good mornings and RDLs. If you're wanting to work on vanity then no reason you can't pick assistance to suit your goals.

decafchicken

United States20170 Posts

January 20 2013 19:04 GMT

#311

130, 132, 135kg in the Snatch. New pr and state record for 105 class. 98.3kg bw

GoTuNk!

Chile4591 Posts

January 20 2013 19:24 GMT

#312

decaf beast, just quit rugby ffs ;p.

Yesterday:

Deadlift: 235kgx1(belt+no wraps), 205kgx3x5 (no belt + wraps), Pull Ups BWx14 x10 x8, Rear deltoid machine 15x4, Grip work

I'm done with this back cycle, will max on friday saturday without the usual weak taper + 3 days off cause its not worth it to waste so much time for maybe 5kg if its not a meet. Will try 245kg (2.5kg PR) and 255kg (12.5kg PR).

decafchicken

United States20170 Posts

January 20 2013 20:59 GMT

#313

6/6 hit 160 cj. Vids later