>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?
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.
Not OP but i switched once i got
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
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.
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.
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.
>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.
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
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.