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  • September17th

    How to Increase Volume of Assistance Work with 5/3/1

    There are two ways to do this.  The first way is to add in “big” assistance work such as SLDL, Deficit Deadlifts, Front Squats, Rack Pulls, SS Bar Squats (or any big movement).  You can use 5′s Progression or SST with any of these movements. When you add in the big assistance work, I’d start by dialing back your training maxes of your main lift to at least  90% of your max and don’t go for max reps. Just keep things ”even” with your heavy lifting. Don’t push everything that hard – keep the intensity up, but the volume  LOW. Remember that in training and in  life, there’s a balance to everything – a push and a pull. You push something into your training and something has to come out. In your case, you want to push up the volume of your assistance work to elicit greater gains in hypertrophy. Because of  this you have to pull something out.

    The second way to increase assistance work is to use small assistance work that is easy to recover from – in other words exercises such as dumbbell raises, lat movements, machine work and single joint exercises.  These exercises are not tracked for weight or records. Rather these movements are done with one goal in mind; to get a big pump. If you choose to this route, there is no need to adjust your TM as these movements and the way they are done should in NO way effect your main training. If they do, you are doing something wrong.

     

    The problem with the increase in assistance work is that everyone wants to have their cake and eat it  too. It doesn’t work like that – you can’t be strong like a powerlifter, fast as sprinter, and as big as a linebacker. Well, you can, but these people are so rare that teams pay them millions of dollars and television stations have billion dollar contracts to broadcast them to you. They’re called  professional football players, and if you’re one of them, you aren’t reading this, as you’re too busy counting your  money and cracking skulls.

    So if you want to increase the volume of your assistance work, follow the plans above and use your head. Also, less typing – more training and eating.

     

  • June25th

    Beyond 5/3/1 has Arrived

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    Beyond 5/3/1: Simple Training for Extraordinary Results

    This is a new chapter in training.  Beyond 5/3/1 has all the tools you need to push the boundaries of strength, intensity, frequency and the quest for a new personal record.

    Beyond 5/3/1 will allow you to expand your training program to fit your goals and training style.   This book has new templates and variations for every lifter that is looking for an edge.  This book pushes the 5/3/1 program in every direction with one goal – to get stronger.

    Excerpt from Beyond 5/3/1

    Since the original 5/3/1 book and the second edition came out, I’ve been working to improve the 5/3/1 program.  The program was originally written for selfish reasons as I wanted a simple and easy program to follow, a program that held true to the principles in which I believed and one that I wanted to actually use.  I question whether the many programs and training ideas written by “authorities” have even been used, either by themselves or anyone else, programs that exist simply to waste paper, space and time.  When you have your own training, body and strength on the line, you tend to give a lot more effort, time and care into designing a program. I’m sure that at some point I will be forced to use test subjects for my research but until then, I will burn this body until I cannot stand.

     

    The changes and tweaks in this book represent years of training, research, injuries and mistakes.  Hell, there is even a new program – Beyond 5/3/1.  When I first wrote the original program in 2008, I had no idea that I would be able to expand the program into what it is today. After 25+ years of training and writing programs, I still have that youthful desire to create something new, unique and amazing.  When you lose that, you lose life.

     

    Table of Contents

    • 5/3/1 Principles – 4
    • Importance of the Training Max – 6
    • 6 Week Training Cycles – 7
    • The Warm Up – 10
    • 5/3/1 Variations – 11
    • 5/3/1 Pyramid – 12
    • First Set Last – 12
    • First Set Last, Multiple Sets – 13
    • First Set Last, Rest Pause – 13
    • First Set Last, Pause Squats and Benches – 14
    • 5/3/1 Strength Phase – 15
    • 5/3/1 and Dynamic Work – 16
    • Boring But Big – 17
    • Boring But Big, Variation 1 – 19
    • Boring But Big, Variation 2 – 20
    • Boring But Big, 6 Week Challenge – 21
    • Boring But Big, 5×5 – 21
    • Boring But Big, 5×3 – 22
    • Boring But Big, 5×1 – 22
    • Boring But Big, 13 Week Challenge – 24
    • Boring But Big, 2 Days/Week – 24
    • Boring But Big, Rule of 50 – 25
    • 5/3/1 and the Fatherland – 26
    • 5/3/1 SVR – 30
    • The Rule of 10 – 30
    • Joker Sets – 31
    • Joker Supersets – 34
    • Beyond 5/3/1, Training Maximally – 35
    • Full Body Training – 43
    • Full Body, Power Clean – 44
    • Full Body, Power Clean 2 – 45
    • Full Body, Full Boring – 46
    • Spinal Tap Training – 46
    • Spinal Tap Training, 2 – 48
    • 5’s Progression (Beginner/Advanced) – 50
    • More on the Deload – 51
    • Full Body Deload – 52
    • High Intensity Deload – 53
    • 28 Weeks of Training – 53
    • Advanced 5/3/1 – 55
    • 2 Day/Week Training – 59
    • Hypertrophy Phase – 62
    • Strength Phase – 65
    • Assistance Work – 67
    • 2 Day/Week, New Template – 70
    • S.S.S., Singles, Speed, Size – 71
    • 12 Week S.S.S. Program – 74
    • Volume Work, 75/85 – 75
    • 5/3/1 Challenges – 80
    • Boring But Big Challenge – 82
    • Strength Challenge – 88
    • Prowler Challenge – 106
    • 100 Rep Challenge – 113
    • 5/3/1 Rest Pause Challenge – 118
    • 5/3/1 Frequency Project – 123
    • 5/3/1 Frequency Project – 128
    • The Big Question – 129
    • Final – 131