The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 9 of 9
  1. #1
    Wannabebig Member
    Join Date
    Dec 2010
    Posts
    15

    5/3/1 for bodybuilding, bad back

    Ok, so i'm looking at doing 5/3/1 probably the boring but big template or the bodybuilding template, the problem is i have a bad back after an accident with bent rows therefore obviously it will be near impossible to progress, strength wise, with deadlifts and squats.

    On the dead and squats days how can i change it so its more bodybuilding focused and not strength?

    Or should i just not do 5/3/1 as i cannot train for strength in my lower body/lower back, and do a different program more focused to bodybuilding.

    Also been training for 1 - 2 years seriously but been off 3 months due to back.

    Thanks.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,905
    What kinds of exercises can you do for your lower body and back?
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  4. #3
    Wannabebig Member
    Join Date
    Dec 2010
    Posts
    15
    Quote Originally Posted by Off Road View Post
    What kinds of exercises can you do for your lower body and back?
    I think i can do squats and deadlifts, just very light, therefore 5/3/1 would be useless,

    also worth mentioning at this point im looking for more size over strength.

  5. #4
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,905
    Probably a good idea to stay light with the squats and deads and find suitable replacements for them while you build up your numbers. So I agree, 5/3/1 probably wouldn't be the best aproach for now.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  6. #5
    Wannabebig Member
    Join Date
    Dec 2010
    Posts
    15
    Quote Originally Posted by Off Road View Post
    Probably a good idea to stay light with the squats and deads and find suitable replacements for them while you build up your numbers. So I agree, 5/3/1 probably wouldn't be the best aproach for now.
    Is there any type of training you would recommend?

  7. #6
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,905
    Quote Originally Posted by 19dan89 View Post
    Is there any type of training you would recommend?
    There are lots and lots of quality programs out there. Just find one that will fit your needs and wants. My personal favorite for hypertrophy is HCT-12.

    Find a replacement for squats and deads for now and work them hard. Meanwhile, you can do lighter squats and deads as part of your warm-ups or after your replacement lift. When you get to the point that you can start using more intensity with them, start weaning away from the replacement lifts and start progressing on the squats and deads.
    Last edited by Off Road; 09-09-2011 at 08:36 AM.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  8. #7
    LuNa
    Join Date
    Apr 2009
    Location
    Tilburg, The Netherlands
    Posts
    3,721
    You could still run 5/3/1 on your pressing and your replacement lower back exercises. You could also run 5/3/1 on squats and deads, but instead of taking 90% of your max, you could take a much lower percentage. I feel that because the progress in 5/3/1 is rather conservative, it would be a good fit.

  9. #8
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,905
    Quote Originally Posted by LuNa View Post
    I feel that because the progress in 5/3/1 is rather conservative, it would be a good fit.
    I'd thought of that too, but just figured since he was looking more for a hypertrophy routine and 5/3/1 was so focussed on progression with the big four that I'd send him looking elsewhere. But still a good suggestion Luna.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  10. #9
    Wannabebig Member
    Join Date
    Dec 2010
    Posts
    15
    Thanks for the replies.

Similar Threads

  1. People who give Bodybuilding a bad name
    By Dkalban in forum General Chat
    Replies: 23
    Last Post: 03-25-2008, 01:10 PM
  2. Bodybuilding back - Google
    By Y0yo in forum General Chat
    Replies: 8
    Last Post: 03-13-2006, 10:44 AM
  3. Reasons why alcohol is bad for bodybuilding
    By Davidelmo in forum Diet and Nutrition
    Replies: 44
    Last Post: 11-03-2005, 11:00 AM
  4. Bad matress = bad back?
    By twm in forum General Chat
    Replies: 7
    Last Post: 06-24-2005, 09:05 PM
  5. Vasculartiy difference
    By Go Stars in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 04-18-2001, 05:36 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •