Listen to the full episode here! podcasts.apple.com/ca/podcast/33-jim-wendler-creator-of-5-3-1-5-3-1-for/id1492784385?i=1000549449042 Check out my 4 day Arnold x push pull hybrid split here! th-cam.com/video/f5JYJlPm10A/w-d-xo.html
I've done this style of training. It's actually a nice relief if you've been doing straight sets and are burned out. It gets tedious going into the gym every time for years, getting to your working weight, and doing that set over and over 4 times, then going to the next exercise and doing the same thing. This style is nice for a break. Going all out for one heavier set of 5 to maybe 8 reps, whatever it may be, and then lightening the load and hitting some sets to catch a good pump is so much more fun. Plus, I had no problem progressing, despite only doing one all out heavy set. I like this style for 3-6 months, then going back to straight sets is kinda fun again cause it hits the muscles in a different way some how. The top set with back off sets really seems to give you a strength jump with a nice pump. The straight sets are also nice for strength gains and a pump, but they seem to help from more of a work capacity standpoint, which is also important imo.
I agree! Switching things up can be fun. And from a psychological standpoint, it's nice to know that your main set is over and you can decrease the weight
Eventually, your body will need a novel stimulus anyway to keep growing - you’ll go stale after so many weeks on one weight/repsperset/volume range. Minimal effective dose is ideal. With 5/3/1, you can keep the base work and swap out the supplemental work. You can drop it altogether and really push the one AMRAP set, or you can go with 3-5x5-8 with first set last. You can also change and do the Beyond program where you’re focused on the heavy singles and heavy AMRAPs. Then, go back to BBB.
I pretty much always pyramid up in weight and hit a top set to positive faiure. This is my go to method of training and it falls in the HIT camp but I have also noticed the a back off set can help add volume. Great vid.
Hey Doc, been following your PPL routine and so far I'm very satisfied with the results. I'm still on a cut, this is my 9th week of 16. Since I'm not an enhanced lifter, I was wondering if you could perhaps make a video on how to transition to a bulking phase after a cut. I know I'll have to eat maintenance calories for a little while before making the transition, but I would really like to receive the help from an expert. Thanks.
As an almost 63 yr old,, I've been doing 5-3-1 exclusively for the last 5 years,,, THE best in my opinion. I continue to get stronger each month with doing a really simple but EFFECTIVE program. As Jim states. " start too light , progress slow, and do the compound lifts !
@@DrSwole numbers don't lie,, on Oct 31 2022 squat / deadlift was 240 on the 1 week on June 30 2023 squat /deadlift 280 Press on Oct 31 140 Press on June 30 165 I recommend 5-3-1 to EVERYONE so many young guys are caught up in RPE when its much easier to simply follow the numbers. 5-3-1 got me EXCITED about training again,,
@@ninjakicks808 thats not what i was asking. I own the app and payed extra. Cant find anything about what he said. So if you're not answering my question you should not bother. Thankyou.
@@DrSwole Thank you for your reply. I do SBD in Wendler 531 way. And do the same exercise 5x8 by fsl or ssl weight. What you're saying is that fsl or ssl can be more effective for hypertrophy than bbb if the total volume is higher.(Ssl 5x8 has a higher total volume than bbb 5x10) But Wendler recommends BBB 5x10 more because of fatigue. Did I understand well?
It isn't 70% of 1RPM, it's 70% of 90% of your 1RPM So let's say 405lbs is your squat 1rpm 90% of that is 365 70% of 365 is 255 So you'll be doing your 5x10 with that weight. Nevertheless, it is challenging, and it's recommended to start your 5x10 sets at 50-60% But using your first working set as your 5x10 sets is just easier to follow in a programming aspect
Listen to the full episode here! podcasts.apple.com/ca/podcast/33-jim-wendler-creator-of-5-3-1-5-3-1-for/id1492784385?i=1000549449042
Check out my 4 day Arnold x push pull hybrid split here! th-cam.com/video/f5JYJlPm10A/w-d-xo.html
I've done this style of training. It's actually a nice relief if you've been doing straight sets and are burned out. It gets tedious going into the gym every time for years, getting to your working weight, and doing that set over and over 4 times, then going to the next exercise and doing the same thing.
This style is nice for a break. Going all out for one heavier set of 5 to maybe 8 reps, whatever it may be, and then lightening the load and hitting some sets to catch a good pump is so much more fun. Plus, I had no problem progressing, despite only doing one all out heavy set.
I like this style for 3-6 months, then going back to straight sets is kinda fun again cause it hits the muscles in a different way some how. The top set with back off sets really seems to give you a strength jump with a nice pump. The straight sets are also nice for strength gains and a pump, but they seem to help from more of a work capacity standpoint, which is also important imo.
I agree! Switching things up can be fun. And from a psychological standpoint, it's nice to know that your main set is over and you can decrease the weight
Eventually, your body will need a novel stimulus anyway to keep growing - you’ll go stale after so many weeks on one weight/repsperset/volume range. Minimal effective dose is ideal. With 5/3/1, you can keep the base work and swap out the supplemental work. You can drop it altogether and really push the one AMRAP set, or you can go with 3-5x5-8 with first set last. You can also change and do the Beyond program where you’re focused on the heavy singles and heavy AMRAPs. Then, go back to BBB.
@@AndJusTIceForRob we were speaking more towards hypertrophy, not powerlifting.
Wow, great to see Wendler on!
He's a dope guy. Loved chatting with him
You’ve been getting some excellent guests recently. Keep up the great work.
Thanks my friend! It’s been great
channels growing dude! proud
Thanks brother!
Help me share it around 🙏🏼
@@DrSwole ohh common you don't need to ask me for that. It's OUR community...been sharing it !!
@@mayank626 💯
I pretty much always pyramid up in weight and hit a top set to positive faiure. This is my go to method of training and it falls in the HIT camp but I have also noticed the a back off set can help add volume. Great vid.
Glad it works! I’ll be putting out a video on top set back offs this week
Thank you for the video!
Cheers my friend!
Hey Doc, been following your PPL routine and so far I'm very satisfied with the results. I'm still on a cut, this is my 9th week of 16. Since I'm not an enhanced lifter, I was wondering if you could perhaps make a video on how to transition to a bulking phase after a cut. I know I'll have to eat maintenance calories for a little while before making the transition, but I would really like to receive the help from an expert.
Thanks.
Hey man glad it's going well!
What rate are you losing weight at?
@@DrSwoleI'm losing 0.5kg (little over 1 lb) every week, eating 2000-2100 calories
@@vittoriolima3472 nice!!
did this when I did home workout then I went to gym and lifting heavy now deadlifts, squats,bench 4 -5 sets of 12
Solid!
Awesome! Will more clips of this be here on TH-cam?
Thinking about it! In any case the full interview is on my podcast
@@DrSwole It would be good. People who pay for yt premium usually don't watch stuff that's not on yt.
@@thoreau8843 I see, thanks for the feedback!
As an almost 63 yr old,, I've been doing 5-3-1 exclusively for the last 5 years,,, THE best in my opinion. I continue to get stronger each month with doing a really simple but EFFECTIVE program. As Jim states. " start too light , progress slow, and do the compound lifts !
Glad it’s working for you!
@@DrSwole numbers don't lie,, on Oct 31 2022 squat / deadlift was 240 on the 1 week on June 30 2023 squat /deadlift 280 Press on Oct 31 140 Press on June 30 165 I recommend 5-3-1 to EVERYONE so many young guys are caught up in RPE when its much easier to simply follow the numbers. 5-3-1 got me EXCITED about training again,,
why isnt whole thing on youtube? i think it is pretty awesome
Thanks man!
Podcasts are tricky because they don’t always do well in the algorithm
@@DrSwole oh ok
@@DrSwole check out some podcasts with nick gloff, i think he would fit well in your
@@watsonkushmaster3067 Thanks for the suggestion!
Where can we see the full interview?
Full interview is on my podcast! Look up Swole Radio on any major podcast platform
Awesome video! Thoughts on Mike O’Hearn’s Power Bodybuilding 5 day body part split?
I think it could work for some but would suffer the disadvantages of bro splits
More on bro splits here th-cam.com/video/o3RlOXEsYks/w-d-xo.html
@@DrSwole awesome! Thanks!
So how do I have to see this? 3x3 followed 2x12? Something like that?
Get the 531 books
@@ninjakicks808 thats not what i was asking. I own the app and payed extra. Cant find anything about what he said. So if you're not answering my question you should not bother. Thankyou.
There are lots of ways you can program your back off sets but that could work
I do 5x8 of fsl /ssl (5x4 for legs)
If fsl and ssl have higher total volume than bbb, is bbb still advantageous for muscle hypertrophy?
Not sure which exercises you’re referring to
But those rep ranges can work for hypertrophy. Caveat being higher fatigue cost with lower rep ranges
@@DrSwole Thank you for your reply. I do SBD in Wendler 531 way. And do the same exercise 5x8 by fsl or ssl weight.
What you're saying is that fsl or ssl can be more effective for hypertrophy than bbb if the total volume is higher.(Ssl 5x8 has a higher total volume than bbb 5x10)
But Wendler recommends BBB 5x10 more because of fatigue. Did I understand well?
@@fantasticBull idk what the acronyms mean. I gather bbb is boring but big
Get Lyle on please
Thanks for the input!
How about Just do everything
2 sets 110% is all you really need 😂
Time efficient, that is lol
Hypertrophy builds strength, not the other way around.
Muscle size is certainly one of the best predictors of strength. Strength athletes who neglect hypertrophy are making a mistake
5x10 reps at 70% - that ain't going to happen. RPE of 9 on 1st set. 5 x5 would be more realistic.
Percentages will vary depending on the person
70% of the training max
It isn't 70% of 1RPM, it's 70% of 90% of your 1RPM
So let's say 405lbs is your squat 1rpm
90% of that is 365
70% of 365 is 255
So you'll be doing your 5x10 with that weight. Nevertheless, it is challenging, and it's recommended to start your 5x10 sets at 50-60%
But using your first working set as your 5x10 sets is just easier to follow in a programming aspect