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>Never exercise before
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You are currently reading a thread in /fit/ - Fitness

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>Never exercise before
>Start gym Dec 14, make size and strength gains, but theyre minor
>Always lift as heavy as I can for 5x5
>Get tired of almost nogains
>Start 5/3/1 Dec 15
>Make more progress is two months than I did in a year

When did you learn to stop wasting time in the gym?
>>
>Dec 14 to Dec 15

that's one day, not one year, you stupid shit. No wonder you made no gains.
>>
>5x5
>>
>>35695234
You actually typed this out and hit 'Post'.
>>
>>35695234
um no in civilized countries it goes
day month year
not month day year
>>
>>35695234
Amerifat detected
>>
Lifting at maximal effort is a meme; you dont need to always go as hard as you possible can in order to progress
>>
>>35695271
what the fuck are you talking about, its year month day.
>>
>>35695258

You actually saw this and didn't get the joke.
>>
>>35695201
What were your stats before switching to 531. I've been thinking of doing the switch
>>
>>35695324
Lifting at maximal effort all the the time is also a great way to increase your risk of injury, perhaps severe, which will lose you ALL your gains. People need to train more moderately and consistenly, not more radically and extreme. The best gains are the gains that come slowly over time.
>>
>>35695600
Not OP but i switched once i got
72,5kg OHP
100kg Bench
135kg Squat
160kg Deadlift
I'm on my second week of 5/3/1 with the BBB accessories, the 5x10 sets are absolute annihilation even if the weight is super light
>>
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>>35695201

Daily reminded that regularly changing up your routine is the best way to maximise gains.

I change mine up at least every quarter and it keeps thing interesting.
>>
>Do "strenght based" routines for bench press
>Gain 20 lbs on bench max in a year
>Start doing high volume chest workouts with lots of accesory lifts
>Gain 20lbs on bench max in 2 months
>>
>>35695715
agree
>>
>>35695764
Keep at it, you will put on weight like crazy compared to your linear progession routine.
>>
>>35696156
This isn't fucking tweetbook, Johnathan!
>>
Whats better than 531?
>>
>>35697252
what do you even mean?
Like what's your goal?
At which point of your "lifting career" are you?
jesus christ.
>>
>>35695977

Kinda do the same. Lifting is great and everything but constantly doing the same shit week after week makes it feel like chore eventually. When things start to feel stale(around the 6 month mark) I'll tweak things.
>>
>>35695600
not OP but i switched to 531 and am really liking it. theres an app that makes it so idiots like myself dont have to do hard maths in order to figure out a proper progression plan.
>>
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>>35695282
better than eurotrash
>>
>>35697432

what app?

thanks in advance.
>>
like a year ago i read starting strength and figured out the valsalva maneuver and how to correctly progressive overload. that's the only major breakthrough i've had.
>>
>>35695271
>>35695258
>falling for this bait

Come on, anons
>>
>>35695201
is this a meme or is 5x5 really that bad?
can someone post link to 5/3/1?
or does it just mean trinity with unloading rather than ramping
>>
>>35697860
Blackironbeast.com
>>
>>35697860
>what is google

5/3/1 works for some people, but is not generally considered the best of them. The rate of progress is horribly slow for a beginner/early intermediate and the lift frequency is low (but that can be addressed). Some people just stall forever on it, some make decent gains.
>>
>>35697675
Wendler 531 Pro - https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone&hl=en
>>
>>35697923
I've read most of the sticky, but what would you recommend for an early intermediate. I'm getting back from an injury of just doing stupid shit like curls.
>>
>>35698025
TM is usually recommended for an early intermediate. Do an U/L split with a decent amount of accessory lifts and you gtg.
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>>35696035
This is just basic programming knowledge. If you don't make progress doing one thing then keep adding volume until you force adaptation.
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>Nutrition
>Nutrition
>Nutrition
>Nutrition
>>
>>35697923
>>35697923
>too slow

Then adjust it. Thats the beauty of 531. I cut out deloads, & run two 3 wk cycles, 1st 3 wks do the as many reps possible - next 3 wks do joker sets, then reset your maxes and start again.
Over the last 12 wks the increase in compounds has been:

OHP +45 lbs
Squat +90lbs
Bench + 74 lbs
Dead + 110lbs

I have been lifting over 10 yrs and this is the easiest program to follow with the best results. You see the progress every workout.
>>
>>35698068
http://startingstrength.wikia.com/wiki/The_Texas_Method
Are these good templates pham?
>>
Should I switch to 5/3/1? I started sl a month ago but this program seems much moree profitable
>>
>>35698118
stats?
Thread replies: 37
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