Wendler 5/3/1 Pull ups between sets a must?

[Productivity]

Im following the template the man himself wrote on his website. Its the 5/3/1 bodybuilding style.


Day 1: Shoulders and Biceps

Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Hammer Curls – 4 x10

Day 2: Back

Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Dumbell Row – 4 x10
Hanging Leg Raises – 4 x12

Day 3: Chest and Triceps

Bench Press – 5/3/1
Incline BB – 4 x10
Flat DB – 4 x12
Triceps Pushdowns – 5 x 20


Day 4: Legs and Abs

Squat – 5/3/1
Leg Press – 3 x 15
Calve Raises 6x10
Ab Wheel – 4 x12


Everyone talks about doing pull ups in between sets but i have never done them. Is it really important?

On the 3rd week of every cycle i do BBB.

[pntbll687]

Im following the template the man himself wrote on his website. Its the 5/3/1 bodybuilding style.


Day 1: Shoulders and Biceps

Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Hammer Curls – 4 x10

Day 2: Back

Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Dumbell Row – 4 x10
Hanging Leg Raises – 4 x12

Day 3: Chest and Triceps

Bench Press – 5/3/1
Incline BB – 4 x10
Flat DB – 4 x12
Triceps Pushdowns – 5 x 20


Day 4: Legs and Abs

Squat – 5/3/1
Leg Press – 3 x 15
Calve Raises 6x10
Ab Wheel – 4 x12


Everyone talks about doing pull ups in between sets but i have never done them. Is it really important?

On the 3rd week of every cycle i do BBB.

It's not a must, just a recommendation. Most people do more pushing than pulling movements so adding some extra chins and pullups helps balance things out a little.

Chins and pull ups are great for building your upper back. I don't think the words "That guy does to many pull ups. He should stop before his upper back gets too big."

[cavvz]

Wats BBB

[Rusty56]

Wats BBB

BBB = boring but big.

Basically after whatever exersice you do for 5/3/1 on that day (squats,deads,OHP,bench) You'll do 5x10 of that same movement at I believe 60-70%.

http://www.t-nation.com/free_online_..._challenge&cr=

there's the link to Jim's article on t-nation about it.

[Productivity]

It's not a must, just a recommendation. Most people do more pushing than pulling movements so adding some extra chins and pullups helps balance things out a little.

Chins and pull ups are great for building your upper back. I don't think the words "That guy does to many pull ups. He should stop before his upper back gets too big."

I just wouldn't want to do them because it would probably take away from my main lift, but if it is mandatory then ill have to

[pntbll687]

I just wouldn't want to do them because it would probably take away from my main lift, but if it is mandatory then ill have to

ITS NOT MANDATORY

And if you do decide to do them, the sets don't have to be taxing. Start with sets of 2-3 and do them between all sets, even warm up sets. You could be adding 20-30 pull ups to your workout but still maintaining energy for the main lift.

[austin.j.taylor]

If you dont do them JW himself will drive to your gym and kick you in the balls while you are squatting.

[jlockleOSU]

If you dont do them JW himself will drive to your gym and kick you in the balls while you are squatting.

I raffed out loud.

But seriously doing the pullups between sets can help them out quite a bit. Before I did 5/3/1 I struggled to do 5 reps, after 5 cycles I could do 5 sets of 10 on pullups.

[tensaikev]

I just started a template almost the exact same thing as yours. Before I use to do a pull after every push movement on my Bench Press days. (Bench Press, Pull up, Dips, Rows etc) However if you are following this template, wouldn't you be working on your back two days in a row?

[Retardo-pex]

I just wouldn't want to do them because it would probably take away from my main lift, but if it is mandatory then ill have to

If anything it should help you get a little bit more activation out of those muscles during the main lift. A set of 10 pull/chin ups between 5/3/1 main lift sets should not kill your main lift, or you most likely shouldn't be on this type of program just yet. But as said, just a general tip as most people will push more often then pull, especially on 5/3/1 where there is already basically a 2:1 push pull ratio.

[luvs2spooj]

Doing pullups and chins between sets is $$$$$!

The thought is balance and symetry, and you can always stand to do more pullups and chinups.

As some of the other posters mentioned, doesn't have to be a ton. I usually just do 3-5 reps. Nothing I have to struggle with.

I've dealt with shoulder sublexations for a number of years, and too much pressing movements causes my shoulders to pull forward in the classic "douchebag posture". I found the balance keeps my shoulders happy and healthy.

Also, the guys who know their stuff all say the same thing, the stronger your back=the stronger your presses.

And as far as training your back 2 days in a row....that's like saying, "I can't walk today, I used my legs yesterday"

I also like to mix other things like light rows, band pull-aparts, even rear delt flyes.

Have fun.

[BobMoyer87]

Yes they are absolutely necessary. To be successful in powerlifting you will need a strong back, and that is a great way to get in the volume necessary for your back without doing two a days. now if you just want mirror muscle then no you can skip them and be a weak pretty boy like everyone else.