The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: 5/3/1

  1. #1
    Moderator Off Road's Avatar
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    5/3/1

    Is 5/3/1 better as a 3x/week or a 4x/week routine?
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  3. #2
    Senior Member brihead301's Avatar
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    I'd guess 4, but I do it 3.
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  4. #3
    Moderator Off Road's Avatar
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    My goal is to increse my squat 1RM from ~400 lbs to over 450 lbs AND increase my conditioning. To that end, I'm thinking 4x/week would be good since that will have me squatting once a week. But, I've never done a 4x/week routine before.
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  5. #4
    Senior Member ELmx479's Avatar
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    If you are going to run it 4 days a week I would break it up like this..
    Sunday
    Monday
    Wednesday
    Friday

    That way you break it up and get some more rest in between days.

  6. #5
    Moderator Off Road's Avatar
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    I was actually thinking of Sun/Tues/Thur/Fri to give my back more of a break between Standing presses and Squats.
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  7. #6
    Senior Member ELmx479's Avatar
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    That is one nice thing about the 5/3/1. You can use whatever days fit your routine. You could even change the order of the lifts. Squat, Bench, DL, Press. As an example.

  8. #7
    Moderator Off Road's Avatar
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    Thanks for the tips guys. I think I'll try it as a 4 day and monitor the progress as I go. If I start to feel like it's too much, I'll cut it back.

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  9. #8
    Senior Member ELmx479's Avatar
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    If you stick with only 3 lifts per workout (main lift + 2 accessory's) you should be fine with 4 days a week.

  10. #9
    Senior Member brihead301's Avatar
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    Quote Originally Posted by Off Road View Post
    Thanks for the tips guys. I think I'll try it as a 4 day and monitor the progress as I go. If I start to feel like it's too much, I'll cut it back.

    Woohoo...Deadlifts today
    I'm jealous. I love deadlift day!
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  11. #10
    Moderator Off Road's Avatar
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    One more question...

    On the deload week, do I just do the four main lifts? Or do I include some accessory movements?
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  12. #11
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    Quote Originally Posted by Off Road View Post
    One more question...

    On the deload week, do I just do the four main lifts? Or do I include some accessory movements?
    You can do either or, play it by ear, its not set in stone. I usually just cut my assistance in half, quick and dirty

  13. #12
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    edit- read the question wrong.
    Last edited by JasonLift; 08-16-2009 at 08:18 PM.

  14. #13
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    Thanks.
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  15. #14
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    Update: Deload

    I'm right in the middle of the deload week now. What I decided to do was:

    On the main lifts, I deload per Wendler's suggestion (45%-55%-65%)

    On the assistance lifts, I kept the weight the same but decreased the volume (2 sets instead of 3 sets).

    It seems to be serving the purpose, but we'll know for sure next week when I hit it hard again
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  16. #15
    Senior Member berfles's Avatar
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    I've been cutting the weight on the accessory stuff too, but only because I don't do many sets of them as it is.
    22 - 5'10@236lbs!
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