Is 5/3/1 better as a 3x/week or a 4x/week routine?
I'd guess 4, but I do it 3.
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.
If you are going to run it 4 days a week I would break it up like this..
That way you break it up and get some more rest in between days.
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.
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.
If you stick with only 3 lifts per workout (main lift + 2 accessory's) you should be fine with 4 days a week.
edit- read the question wrong.
Last edited by JasonLift; 08-16-2009 at 08:18 PM.
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
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!
Bench - 325 (old)
Squat - 455x2 (old)
Deadlift - 500(old)
Total: 1280lbs 100% raw
The key to my exercise program is this one simple truth: I hate my body.