>solves muscle building

>5/3/1
what's that the number of weeks it takes you to grind your joints into dust and get crippled by 35?

>>76376192
What with all the glassbacks/glassjoints on /fit/ lately?

>>76376201
>it won't happen to me
this is you unc

>>76376192
How bro? 90% of the work is submaximal and in the amrap sets youre supposed to stop just shy of failure

>>76376192
>>76376209
>am 35
>this hasn't happened
download Grindr and get topped zoomertranny

>>76376209
Stay small and afraid, pussy.

>>76376134 (OP)
It's just a warmup protocol and a set to failure on some heavy compound lifts once a week.
Which is perfect. I don't understand why any kind of programming was invented after this.

>>76376134 (OP)
I’m actually starting this today, in about 3 hours. What am I in for?
>38 m
>used to be a lot stronger but took time away for the Bjj meme
>knees are kind iffy but I’m going for it

>>76376647
>What am I in for?
4 lifting days a week

>>76376242
>Stop prematurely wearing your joint cartilage by lifting 3x your bodyweight for literally no reason, pussy.
okay I will thanks for the advice

>>76376134 (OP)
do NOT do 5 reps in the warm-up sets, it's too much

>>76376718
Each 531 lift has 3 sets. If you mean warming up to those 3 sets, then yeah just a few reps each weight is fine. If the 531 sets specify 5 reps, you do 5 reps.

>>76376647
>What am I in for?
Depends if you properly set your training max. If you set it too high you're gonna feel like shit. When I did 5/3/1 I set the TM low and gave it my all on the AMRAP sets (usually hitting 15+ reps on the 5+ week). Maybe the weights aren't impressive, but you'll definitely get stronger.

>>76376728
sorry i'm not doing 75% x5 before x5+ mr. epstein

>>76376862
I hope not.

>>76376862
You are making sure to take 90% of your 1rm before applying >>76376885 these percentages, right? I do just fine. My rep goals each week are
>1 - squat 10, bench 8, ohp 7
>2 - squat 8, bench 7, ohp 6
>3 - squat 7, bench 6, ohp 5

>>76376900
My bad, first week is squat 10 bench 9 ohp 8. The exact numbers don't really matter as long as you're consistent month over month.

Enjoy both lack of volume and intensity
>inb4 boring but big
lol lmao. Let’s say I can max 225 on the bench. That’s a training max of 200. Boring but big sets are 5x10 at 50% TM, so 100 lbs. lol.
Your top set at the third week is the only difficult set in the entire 3 week block.
Ditched this trash program for bullmastiff

>>76376192
Spend your joint mana on heavier bodybuilding esque work like prison reps, then you can get into systemic fatigue and overworking a muscle whereas 3rms then 1rms 3x the next week insead of doing 5050 bb bench is just gonna dampen your progress, even he says that adding 5lbs a momth to bench is like how much more are you realistically gonna put on? Well me more like 100lbs 1rm a year hopefully better on the running year since im bulking soon.

>>76376953
>Muh flat bench doesnt hit delts enough
Then do prison reps for delts on mp or whatever, even do the full rom real reps every now and then in case youre missing some cns gains or something from the movement or it loads delts heavier than incline or mp sure but thats probably not gonna get you the same gains assuming youre doing powerbodybuilding right.

>>76376220
whats grindr?

>>76376647
skeletal damage and minimal gains. enjoy!

>>76376940
The final set of each 531 lift is supposed to be maximum effort. Every day is supposed to be reaching a new max weight for that respective rep range. You can argue it lacks volume depending on what accessory lifts you do after the main 531 exercise, but it always has intensity.

>>76377047
Personally I think some harder sets across followed by an AMRAP set at a lower weight works better. Something like 5x5+ at 70% 1RM (not TM). Feels like a more sustained effort while still being submaximal and offering a test of strength at the end

>>76376844
Checked. I hit ten reps on squats for my 5 week so I think I’m dialed in ok. I’m hoping to eventually get back into BJJ and use that as my cardio/conditioning and 5/3/1 for strength/extra conditioning, mixing up my templates. I don’t know if I want to compete ever again

>>76376592
1 set to failure once a week isn't enough that's why.

>>76377047
If 1 set of maximum effort is plenty then why not just train once a week and do SBD + whatever else in the same 2h session?

>>76376940
>lack of volume and intensity
the goal is consistent progress on the long term, the only way for natties to break the eternal intermediate stage

>>76377432
531 works well with martial arts. I run bbb and kickbox. Other programs caused joint pain while kickboxing. Been doing bbb for almost a year and have had no issues. Try it out.

>>76376134 (OP)
By not building any muscle.

>>76377699
You don't eat enough, assuming you train well.

>>76377432
>I hit ten reps on squats for my 5 week
Sounds like you've got the numbers right, that's what I hit for my first 5+ squat session, eventually my endurance got better. The key is to not fall for any of that 1 rep in reserve bullshit, you hit 10 reps this week, on the next 5+ week aim for 11, then 12, etc

>>76377694
have you made any gains on it though?
>>76377838
you mean getting fat

>>76376134 (OP)
The best and most fun routine

>>76376134 (OP)
Its good when your so advance you can only add like 10 pounds to your bench a year.