h***z 发帖数: 693 | 1 做了两个月的5/3/1, 感觉没什么进步,1RM反而降了不少。我还是换回去接着做
starting strength好了。可能因为我还没有到那种做一个rep大重量都可以刺激到肌肉
的程度。还是要多做几组才感觉刺激到位了。
sad :( |
s***r 发帖数: 358 | 2 "可能因为我还没有到那种做一个rep大重量都可以刺激到肌肉的程度"
Have you only been doing the minimum reps as required by the program? On "5'
days, you are supposed to do a minimum 5 reps of 85%, but you should always
strive to do as many reps as possible. The same principle applies to the "3
" and "1" days. These additional reps are the ones that would make a
difference.
For me personally, the first two cycles gave me a big payoff. I.e., my
deadlift went from 275x2 to 345x1 after the first two cycles. |
h***z 发帖数: 693 | 3 I did... and after 2 cycles, my deadlift "improved" from 270*5 to 285*1,
bench from 215*5 to 215*3, squat from 245*5 to 255*3...
i guess i am just now ready for 5/3/1... switching back to SS
5'
always
"3
【在 s***r 的大作中提到】 : "可能因为我还没有到那种做一个rep大重量都可以刺激到肌肉的程度" : Have you only been doing the minimum reps as required by the program? On "5' : days, you are supposed to do a minimum 5 reps of 85%, but you should always : strive to do as many reps as possible. The same principle applies to the "3 : " and "1" days. These additional reps are the ones that would make a : difference. : For me personally, the first two cycles gave me a big payoff. I.e., my : deadlift went from 275x2 to 345x1 after the first two cycles.
|
p*********l 发帖数: 26270 | 4 说说你每天最后一个set做多少个rep吧?
比如,如果是"5"的那一周,最后一个set的重量,你应该是做10-15个rep;
如果是"3"的那一周,最后一个set,你应该能做6-8个rep;
如果是"1"的那一周,最后一个set,应该能做3-5个。 |
h***z 发帖数: 693 | 5 6-8, 4-6, 2-4...
Then what is the point of calling them "5" "3" "1" week?
【在 p*********l 的大作中提到】 : 说说你每天最后一个set做多少个rep吧? : 比如,如果是"5"的那一周,最后一个set的重量,你应该是做10-15个rep; : 如果是"3"的那一周,最后一个set,你应该能做6-8个rep; : 如果是"1"的那一周,最后一个set,应该能做3-5个。
|
p*********l 发帖数: 26270 | 6 different load & different rep ah! I don't quite understand your question.
On all these weeks, the third set is the one where you train almost to
failure.
Anyway, you either did not push yourself enough, or you need to deload. Your
#reps did not line up with the load. The numbers I listed above are a rough
estimate with your max #reps with the corresponding load of each week.
You also need to do accessory work. I'm using Big But Boring.
【在 h***z 的大作中提到】 : 6-8, 4-6, 2-4... : Then what is the point of calling them "5" "3" "1" week?
|
h***z 发帖数: 693 | 7 BBB is what i am using too.
My question was: if people are expect to do that many reps, why do they call
them 5,3,1 weeks instead of "10-15", "6-8" and "3-5" weeks...
Your
rough
【在 p*********l 的大作中提到】 : different load & different rep ah! I don't quite understand your question. : On all these weeks, the third set is the one where you train almost to : failure. : Anyway, you either did not push yourself enough, or you need to deload. Your : #reps did not line up with the load. The numbers I listed above are a rough : estimate with your max #reps with the corresponding load of each week. : You also need to do accessory work. I'm using Big But Boring.
|
t***k 发帖数: 610 | 8 这比较多了啊
人家只是说尽量多做,put hair on the chest,不是把拖把放到chest上啊!
【在 p*********l 的大作中提到】 : 说说你每天最后一个set做多少个rep吧? : 比如,如果是"5"的那一周,最后一个set的重量,你应该是做10-15个rep; : 如果是"3"的那一周,最后一个set,你应该能做6-8个rep; : 如果是"1"的那一周,最后一个set,应该能做3-5个。
|
t***k 发帖数: 610 | 9 去买书看,看完就知道了
这个体系是很不错的,绝对比SS要好。唯一能和它媲美的估计也就HST了,但是HST的灵
活性不够,所以还是531好。
call
【在 h***z 的大作中提到】 : BBB is what i am using too. : My question was: if people are expect to do that many reps, why do they call : them 5,3,1 weeks instead of "10-15", "6-8" and "3-5" weeks... : : Your : rough
|
p*********l 发帖数: 26270 | 10 because the other two sets have definite numbers of reps
call
【在 h***z 的大作中提到】 : BBB is what i am using too. : My question was: if people are expect to do that many reps, why do they call : them 5,3,1 weeks instead of "10-15", "6-8" and "3-5" weeks... : : Your : rough
|
|
|
p*********l 发帖数: 26270 | 11 this is the estimate my PT gave me.
【在 t***k 的大作中提到】 : 这比较多了啊 : 人家只是说尽量多做,put hair on the chest,不是把拖把放到chest上啊!
|
t***k 发帖数: 610 | 12 hoho,其实我上次1的最后一组冲击到了12个!
不过刚开始嘛,还有余地,估计到了6,7个cycle的时候才是考验的时候。
【在 p*********l 的大作中提到】 : this is the estimate my PT gave me.
|
t***k 发帖数: 610 | 13 状态很重要啊,特别是最后一组大重量冲击高次数,上上上周状态就很差,搞了8个就
放弃了,上上周和上周都出现了惊人的状态,分别冲击到了16个和12个,所以我现在很
随意的。最后一组大概定个目标,然后随便做几个是几个。 |
h***z 发帖数: 693 | 14 靠。。。一直做错了,只做了一组。。。
谢了!
【在 p*********l 的大作中提到】 : because the other two sets have definite numbers of reps : : call
|
p*********l 发帖数: 26270 | 15 http://www.strstd.com/
这里有个无脑计算,你看看
从warm up到core exercise到accessory work,一个动作要练20几分钟吧,就算不是累
趴了,也还是出不少汗的
【在 h***z 的大作中提到】 : 靠。。。一直做错了,只做了一组。。。 : 谢了!
|
t***k 发帖数: 610 | 16 我热完身就已经出汗了
控制组间隔时间特别难
【在 p*********l 的大作中提到】 : http://www.strstd.com/ : 这里有个无脑计算,你看看 : 从warm up到core exercise到accessory work,一个动作要练20几分钟吧,就算不是累 : 趴了,也还是出不少汗的
|
s***r 发帖数: 358 | 17 For those of you running 5/3/1, I would recommend an app called 'BigLifts'
on iphone to make your training easier (I am not sure if it's available on
Android). It has a couple of features that I really like:
1) list of all sets including the warm-up sets for a training session
2) your best calculated 1RM up to date
3) the reps to beat in this training session
4) history of all past cycles |
h***z 发帖数: 693 | 18 Sorry for being dumb... i am still confused about the routine... In the
deadlift example you gave, you only do 1 set (as many reps as you can) at
325lb, is that right?
【在 s***r 的大作中提到】 : For those of you running 5/3/1, I would recommend an app called 'BigLifts' : on iphone to make your training easier (I am not sure if it's available on : Android). It has a couple of features that I really like: : 1) list of all sets including the warm-up sets for a training session : 2) your best calculated 1RM up to date : 3) the reps to beat in this training session : 4) history of all past cycles
|
s***r 发帖数: 358 | 19 The example I gave for dealift is my 5/3/1 week. I would be doing the
following sets:
Warm-up sets:
135x5
170x5
205x3
Work sets:
255x5
290x3
325xAMAP (PR set - as many reps as possible with one or two reps left in the
tank)
That's the standard 5/3/1 routine.
Since I recently dropped BBB, following the PR set I would add a few more
sets for some volume work. So after the PR set (325xAMAP), I would go back
to the weight prior to the PR set (290lb) and bang out 3-5 sets of 3-6 reps:
290x5x5
【在 h***z 的大作中提到】 : Sorry for being dumb... i am still confused about the routine... In the : deadlift example you gave, you only do 1 set (as many reps as you can) at : 325lb, is that right?
|
h***z 发帖数: 693 | 20 Gotcha. Thanks!
the
【在 s***r 的大作中提到】 : The example I gave for dealift is my 5/3/1 week. I would be doing the : following sets: : Warm-up sets: : 135x5 : 170x5 : 205x3 : Work sets: : 255x5 : 290x3 : 325xAMAP (PR set - as many reps as possible with one or two reps left in the
|
|
|
s***r 发帖数: 358 | 21 The program is actually pretty simple once you understand it.
Get your 1RM (either tested or calculated). Your training max (TM) would be
90% of that 1RM. Then calculate the percentages for "5", "3", "1" days based
on your training max, not 1RM.
"5" week:
Warm-up:
5x40% TM
5x50% TM
3x60% TM
Work sets:
5x75% TM
5x80% TM
5x85% TM (minimum of 5 reps, but do as many reps as possible with one or two
reps left in tank)
"3" week:
Warm-up:
5x40% TM
5x50% TM
3x60% TM
Work sets:
3x80% TM
3x85% TM
3x90% TM (minimum of 5 reps, but do as many reps as possible with one or two
reps left in tank)
"1" week:
Warm-up:
5x40% TM
5x50% TM
3x60% TM
Work sets:
5x75% TM
3x85% TM
1x95% TM (minimum of 1 reps, but do as many reps as possible with one or two
reps left in tank)
deload week:
Warm-up:
5x40% TM
5x40% TM
5x40% TM
Work sets:
5x40% TM
5x50% TM
5x60% TM
I think you might have started too heavy. You should be able to do more reps
than this, especially when you just started it.
Remember the key to the success of 5/3/1 is to start light so you could run
as many cycles as possible and build up your strength.
Unless you are also nuts like me, don't do what I did. When I started 5/3/1,
I would bang out 15-30 reps on my "5" days, and 10-25 reps on my "3" days,
and 10-20 reps on my "1" days. The most I've done was 31x215 deadlift. My
ass, back and hamstrings were sore for 3 full days.
After a few cycles of doing ridiculously high reps, I learned that I would
develop some bad habits from doing too many reps. One example is that I
would use my back too much towards the end of a deadlift set when my body
was so fatigued. So these days I would adjust my training max for next cycle
if I can bang out 20 reps in my current cycle. I normally keep my reps
under 15 nowadays.
【在 h***z 的大作中提到】 : 6-8, 4-6, 2-4... : Then what is the point of calling them "5" "3" "1" week?
|
m******i 发帖数: 9479 | 22 FYI, use strstd.com
everything calculated and laid out for you
be
based
【在 s***r 的大作中提到】 : The program is actually pretty simple once you understand it. : Get your 1RM (either tested or calculated). Your training max (TM) would be : 90% of that 1RM. Then calculate the percentages for "5", "3", "1" days based : on your training max, not 1RM. : "5" week: : Warm-up: : 5x40% TM : 5x50% TM : 3x60% TM : Work sets:
|
f*******n 发帖数: 5241 | |