I have been running the 5/3/1 for several months now, doing the BBB; Big but Boring assistance work, and I like it, but now want to mix it up, and try the Body Builder assistance.
My main question is in regards to the % of weight on the assistance exercises for the Body Builder template. Like for bench press, in the book it says do 4 sets between 20 - 10 reps. Does that mean do one set at 20 reps, then second set 15 reps, then maybe 12 reps, and final is 10 reps ? And would the weight used be all the same, or make each set heavier as the reps go down ?
And approx what % of weight should I use, if starting at 20 reps ?
Pick the number of reps you want to do and do them for every set. Then pick a weight that you can get for that number of reps. It depends on the movement, but if you are doing something like a row, you can pick a weight that is heavy but you can grind out 20 reps, then stay at the same weight and continue to get as many as you can for each set (By the 4th set, you may only get 10). For smaller movements like overhead dbs or lateral raises, try to stick to a weight that you can easily get 4 sets of 20 reps. Just try to keep the bigger, compound movements heavy and the smaller movements light.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220
You're at the point where you don't have to follow his assistance work exactly as he has it written out. It's really just a general idea for sets, reps, and weight percentages. Basically, just play around with different variations of them all, while sticking to the 5/3/1 lift and you should be good.
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Thanks for the replies, appreciate it.