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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Results 1 to 6 of 6
  1. #1
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007

    Question on Body Builder assistance on 5/3/1 routine

    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 ?

    Thank you

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  3. #2
    SFW! drew's Avatar
    Join Date
    May 2003
    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

  4. #3
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Philadelphia, PA
    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.
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  5. #4
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    When I return to 5/3/1 (after Juggs) I plan to do all my assistence lifts HCT-12 style.

    Off Road Journal

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  6. #5
    Senior Member
    Join Date
    Feb 2009
    Quote Originally Posted by Off Road View Post
    When I return to 5/3/1 (after Juggs) I plan to do all my assistence lifts HCT-12 style.
    Ive often wondered if anyone has tried this, be interesting to see what you make of it.
    “The worst thing I can be is the same as everybody else."

  7. #6
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Thanks for the replies, appreciate it.

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