Wrinkles

How do you do the 531 workout?

On the first week, the lifter performs 3 sets of 5 reps for the main lift. On the second week, the intensity goes up to 3 sets of 3 reps. For the third week, the protocol is 3 sets in total, one of 5 reps, one of 3 reps, and then a final set one.

How does the 531 Workout Work?

The 5/3/1 method is a four-week cycle that requires four workouts per week. Each workout session centers on one core lift: the bench press, squat, deadlift, or shoulder press. The rep scheme is as follows: Week one: For each workout, perform three sets of five reps (three x five) of one lifting exercise.

How do you do the 5 by 5 workout?

A 5×5 workout comprises compound barbell movements — like squats and deadlifts — using heavy weights and lower repetitions per set. As the name implies, a 5×5 workout usually involves 5 sets of 5 repetitions. The goal is to build strength in compound movements by adding weight every time you do the workout.

How do I start a 531?

5/3/1 Training Schedule

  1. Monday. …
  2. Wednesday. …
  3. The program is set up the same way – taking 90% of your max and working up slowly. …
  4. Push: dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns.
  5. Pull: chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), face pulls, band pull-aparts, lat pulldown, curls.

Is 531 good for beginners?

This is a great program for beginners in my opinion. As a beginner, the rate of strength gain is higher than when you are experienced. 5/3/1 will slow down the progress of a beginner by a lot. You would definitely see results but not as quick as a beginner program like SL 5X5 or Starting strength.

Is 531 good for hypertrophy?

YES. This is one of the strongest elements of the programme for hypertrophy, and we can certainly learn a lot here. MODIFICATIONS for 531, to make it a better hypertrophy programme: Increase volume: focus on say 12,10,8 instead of 5,3,1.

Is 3×5 enough for squats?

Yes, that works fine. Most powerlifters and Olympic lifters squat every time they work out.

How long should you rest on 5×5?

You may perform the exercises as straight sets (complete all sets for one lift before moving on to the next) or alternate sets of the two 5×5 exercises (in Workouts A and B). Rest, as needed, between all sets, and at least 90 seconds between sets of the 5×5 exercises.