The reason 5/3/1 SUCKKSS!!

[ROcknrollracing]

The Texas Method and 5/3/1 | Jordan Feigenbaum

The world of training after the novice linear progression may be the most volatile place for a lifter. Three to five months of adding weight to the bar nearly every session on the same lifts is no small task. Yet the process of regularly adding ballast and diligently doing the program does not...

startingstrength.com

In short after finishing a beginner program like Starting strength the original 5/3/1 program is not nearly enough volume to continue adaptations.

The Texas method is entirely too much concentrated volume in one session and then the intensity day is Not enough volume to do anything.

An argument can be made that starting strength is too general as well but if you had a choice Starting strength would be the better option than 5/3/1 for a beginner because you have more opportunities to per workout to increase load on the bar at a much quicker rate. Not only is this better on paper but when you see yourself making progress every workout it is psychologically easier to maintain continues training.

After a beginner program like starting strength the best option would be to NOT DO 5/3/1 but rather find a better program.

The article above explains why and this guy is a better lifter than just about everybody here or likely all of them.

 

[zapataxiv]

it seems like pana is a fan of 5/3/1 and he used it to get some gains even at his level

he seems to believe it worked because the program worked so well at making adaptions
that being said i believe he changed it up a bit

 

[ROcknrollracing]

it seems like pana is a fan of 5/3/1 and he used it to get some gains even at his level

he seems to believe it worked because the program worked so well at making adaptions
that being said i believe he changed it up a bit

In other words just do a more optimized program from the get go rather than making endless additions to the original 5/3/1.

 

[zapataxiv]

In other words just do a more optimized program from the get go rather than making endless additions to the original 5/3/1.

in the video he said it is one of the best programs around
nothing but praise for it
you can see how he ran it at the end of the vid he has his whole training cycle laid out

 

[burge13]

Intensity > volume is proven for growth.

In and out of the gym in 30 mins including some warp up time/sets at the beginning. There's no "perfect" plan, no gimmick method works better than just showing up and pushing whatever you do hard. That's all you need

Unless you're a pro body builder - upper/Lower, 5-3-1, 5x5, PPL is all fugazi, just show up and push yourself 3x per week. Results follow with a half decent diet

 

[ROcknrollracing]

in the video he said it is one of the best programs around
nothing but praise for it
you can see how he ran it at the end of the vid he has his whole training cycle laid out

I watched the whole video. I keep up with him. The program in the video looks absolutely nothing like 5/3/1.

 

[ROcknrollracing]

Intensity > volume is proven for growth.

In and out of the gym in 30 mins including some warp up time/sets at the beginning. There's no "perfect" plan, no gimmick method works better than just showing up and pushing whatever you do hard. That's all you need

Unless you're a pro body builder - upper/Lower, 5-3-1, 5x5, PPL is all fugazi, just show up and push yourself 3x per week. Results follow with a half decent diet

The appropriate amount of volume and intensity yes. There are better ways to program even for time restricted people.

Programming is more important than diet from a performance standpoint.

 

[burge13]

The appropriate amount of volume and intensity yes. There are better ways to program even for time restricted people.

Programming is more important than diet from a performance standpoint.

Disagree massively for the average person. You can't out train a bad diet

People spend too much time on youtube looking for the perfect program. It's overrated

 

[ROcknrollracing]

Disagree massively for the average person. You can't out train a bad diet

People spend too much time on youtube looking for the perfect program. It's overrated

Provide you are not terribly underweight for your height or a naval measurement of greater than <36inches most case(obese)your overall diet is likely not that bad.

 

[wufabufa]

Disagree massively for the average person. You can't out train a bad diet

I don't know, you can still perform at a pretty high level(relative to other average people) while having a sub optimal diet if your macros are at least in order. Body composition and overall health, sure, diet will play a bigger role. Trash food is going to make a trash looking human, I think we can generally agree to that. Anecdotally I've had some of the best workouts after eating a big plate of sugary, greasy, and salty Pad Thai. I've also had some good workouts after a bowl of white rice, sirloin, and asparagus. I think most of it comes down to having enough fuel stored as well as being very hydrated to perform well.

You might out train a bad diet, but you can train pretty fucking hard on a bad diet

 

[Trabaho]

That guy is jacked but I need way much more volume. Cardio & Strenght cardio.

Is this workout 15 sets and go home ?

I like working out for 1.5 hours.

 

[zapataxiv]

That guy is jacked but I need way much more volume. Cardio & Strenght cardio.

Is this workout 15 sets and go home ?

I like working out for 1.5 hours.

you can do cardio and strength cardio too
assistance work basically

start with some Conditioning then do your main lifts and finish with assistance work whether that is body building, Circuits, ladders etc..

Pana is more than just a jacked bro. he is also an elite power lifter he competes at 66kg but puts up huge numbers
in the gym he has beaches 180kg but I think in comp his heaviest was175.
also a 600lb dead lift or 4xbw

In other words just do a more optimized program from the get go rather than making endless additions to the original 5/3/1.

what would you suggest for a guy like Pana or just an intermediate guy that is more optimized?

 

[Trabaho]

you can do cardio and strength cardio too
assistance work basically

start with some Conditioning then do your main lifts and finish with assistance work whether that is body building, Circuits, ladders etc..

Pana is more than just a jacked bro. he is also an elite power lifter he competes at 66kg but puts up huge numbers
in the gym he has beaches 180kg but I think in comp his heaviest was175.
also a 600lb dead lift or 4xbw


what would you suggest for a guy like Pana or just an intermediate guy that is more optimized?

He weights 66 kg ? Guy in the video. Weird strength to weight ratio. Is he natural ?

 

[ROcknrollracing]

you can do cardio and strength cardio too
assistance work basically

start with some Conditioning then do your main lifts and finish with assistance work whether that is body building, Circuits, ladders etc..

Pana is more than just a jacked bro. he is also an elite power lifter he competes at 66kg but puts up huge numbers
in the gym he has beaches 180kg but I think in comp his heaviest was175.
also a 600lb dead lift or 4xbw


what would you suggest for a guy like Pana or just an intermediate guy that is more optimized?

A more up to date scientific program like Sheiko honestly. The equations to get strong have already been figured out it is just a matter of putting it into practice.

People much like starting strength and 5/3/1 acolytes just stayed on the programs because of early progress from the novice effect.

The next generation of lifters should learn from their mistakes when beginning a training program.

 

[zapataxiv]

He weights 66 kg ? Guy in the video. Weird strength to weight ratio. Is he natural ?

who knows
but he does compete in drug tested power lifting so he had the tests to show he is clean...
seems like there is always a way around that and people like to pick on other lifters in his org like Russell orhi for being fake natty

 

[vision1]

I always thought 5/3/1 was highly overrated.