5/3/1: Who Was CNS Version. Guaranteed amazing results.

[Loneyboy]

Hm is there a mistake or something? On the main post, you said "You train 5-6 days a week rather than the four that Wendler recommends," but you only posted work for 4 days worth of work. Do I just do all 4 days and repeat two of them?? Need clarification please, thanks.

4 days on, 1 day off, repeat, it works out so some weeks you have 5 workout days, some 6 workout days

[lonnytron]

4 days on, 1 day off, repeat, it works out so some weeks you have 5 workout days, some 6 workout days

Oh I see, thanks. Also, a few more questions. After the third week, do I just continue the "a set of 5 at 75%, a set of 3 at 85% and single at 95%" formula? and does that formula also apply to the accessory work as well?

[Bender1990]

FUARRRRRRK don't know if i should hop on this program. my lifts are **** and i really need to improve them, can't hurt to try it i guess. BENCH - 185x1 - SQUAT 225x5 - DL 275x3

this or ICF5x5 some1 halp

[lonnytron]

FUARRRRRRK don't know if i should hop on this program. my lifts are **** and i really need to improve them, can't hurt to try it i guess. BENCH - 185x1 - SQUAT 225x5 - DL 275x3

this or ICF5x5 some1 halp

ICF 5x5

[Loneyboy]

Oh I see, thanks. Also, a few more questions. After the third week, do I just continue the "a set of 5 at 75%, a set of 3 at 85% and single at 95%" formula? and does that formula also apply to the accessory work as well?

the percentages remain the same, but the training max that you take them from goes up by 5 pounds on OHP and Bench, and 10 pounds of Squats and Deads.

your accessory work doesn't have any set rep ranges or weights. pump the muscles up, hit your weak points, and stimulate the fibers. some people like to go high rep range on the first wave (5 reps on main lift), medium on second (3 reps on main lift), and low on third (5,3,1 on main lift). i just choose to go 8-15 and get a nice pump and burn.

[Bender1990]

ICF 5x5

You sure? Will I make size gains on that program as well, my body is so used to hitting every muscle twice a week.

my lifts are **** cuz ive been cuttin for like 4months so havn't really gained any strength

[Loneyboy]

You sure? Will I make size gains on that program as well, my body is so used to hitting every muscle twice a week.

my lifts are **** cuz ive been cuttin for like 4months so havn't really gained any strength

this will work for you. my lifts are exactly yours lol.

[BarbellzNBacon]

After finishing a program like ss or stronglifts, should I try this or madcow? Madcow is probably the next logical progression as it increases weight weekly but I think this would add way more size. I guess my concern is jumping to a more advanced program before I have to. Thoughts?

[CyclistOfPeace]

Four weeks in:

(Actual -> Current Projected from AMRAP session)
DL 355 -> 419.86
SQ 335 -> 351
OHP 110 -> 143
BP 185 -> 211

Training 4 days a week on standard 5/3/1 with 5 accessory exercises focused on hypertrophy (3 sets, 8-10 reps for all sets; I don't really care about the weights for the accessory, I just aim for a good pump). Skipping deload weeks until things get heavy. Do easy ab work on BP/OHP days, foam roll and shoulder rotation mobility (to help for low bar) on DL/SQ days. No cardio, very slight caloric surplus.

The program I'm running isn't quite the same as OP's but it looks promising, gonna follow through the entire summer.

[lonnytron]

Am I supposed to add to my max every week after the third week or is it every training cycle?

[CyclistOfPeace]

Am I supposed to add to my max every week after the third week or is it every training cycle?

Every training cycle

[nameless506]

not sure if this question been asked already so excuse me. Couldn't read 32 pages of questions/answer.

Can I ask why paused bench on OHP day? and are you not concerned about imbalance on the push/pull ratio? and is it really beneficial putting chest machine in the end of a workout when u already bench pressed in the beginning? mean no offense

[corvade]

gonna do 5/3/1 but on L/P/P fashion....

my deadlift is only 345

it will workout os that some weeks i am deadlifting 2x a week.

is this okay since my deadlift is so low? I'm assuming it is...

[PatrickWayne96]

What's the principle behind the small amount of frequency, as so many people swear by squatting every time you go into the gym or at least more than once a week?

How time consuming did people find this?

[gangstamuzik]

Do i have to have knowledge of 5/3/1 programs to do this? Cause the OP doesn't seem to explain the routine completely.

[geneswest]

What's the principle behind the small amount of frequency, as so many people swear by squatting every time you go into the gym or at least more than once a week?

How time consuming did people find this?

Well, you're squatting once every 5 days really. As for time these workouts depend on how long you take for rest periods.. I'm sure anyone could bust out a session in 45 or so minutes with short rest periods but that's not advisable unless you're short on time, if you are serious about it then it should take up to 90 or so minutes.

Do i have to have knowledge of 5/3/1 programs to do this? Cause the OP doesn't seem to explain the routine completely.

It's a good idea to look up Wendler's 5/3/1 before starting this, just google it and look at the basic principles.

[Monyistbitu]

I've got to take a deload. How do you approach a deload on this program, Genewest? And when you come back, do you return to original cycle weight or go a cycle or two down?

[geneswest]

I've got to take a deload. How do you approach a deload on this program, Genewest? And when you come back, do you return to original cycle weight or go a cycle or two down?

Do the de-load as per Wendler's 5/3/1. Go down a cycle or two if you plan to run the program for quite a while

[Vinsane]

Dat feel when getting strength gains on a cut. My stats so far 2 months in:

SQ: 315 (3x5)
BP: 255 (5/3/1)
OHP: 175 (5/3/1)
DL: 405 (3x3)

I'm doing a standard PPL routine with 5/3/1 progression on the big 4. Unconventional but it's working.

[nameless506]

not sure if this question been asked already so excuse me. Couldn't read 32 pages of questions/answer.

OP Can I ask why paused bench on OHP day? and are you not concerned about imbalance on the push/pull ratio? what is the benefits putting chest machine in the end of a workout when u already bench pressed in the beginning?

[GlassMoon]

gonna give this a try

[LiftBig315]

K, so when I am doing my 5 rep sets, wtf do I do if it was a cake walk? Up my wm? Tonight on deadlifts I had way more in the tank....I've never run 5/3/1

[Hamzzza]

K, so when I am doing my 5 rep sets, wtf do I do if it was a cake walk? Up my wm? Tonight on deadlifts I had way more in the tank....I've never run 5/3/1

the first thing you should do is read the OP

if your 5 rep sets are still easy, read the OP again

[strengthsthetic]

K, so when I am doing my 5 rep sets, wtf do I do if it was a cake walk? Up my wm? Tonight on deadlifts I had way more in the tank....I've never run 5/3/1

If you keep going and push yourself to maintain the number of reps with weight increases you will progress, even if you do end up getting few less reps over time. If you want you can go by 5kg instead of 2.5kg increases on upper movements and 7.5kg or 10kg instead of 5kg increases on lower movements, depends how much you want to conserve progress. You'll probably go further in the long run with the regular increases

[LiftBig315]

the first thing you should do is read the OP

if your 5 rep sets are still easy, read the OP again

But who was reading comprehension

[itrain4life98]

Subbed and repped. Will run after stronglifts 5x5

[DanCutter]

My exams finish tomorrow and I'm finally gonna get back to the gym, just wondering how you felt about reversing the accessory work?
Meaning, do the bench accessories on OHP day and vice versa, same for deadlift and squat.

The idea is to maximise protein synthesis up-time and I suppose it would be fine as long as you could recover in the two days between the main workout and the accessories.
Not sure whether I'm gonna run it like this or not but just wanted to hear opinions on this idea.

Either way, solid routine!

EDIT: I think this would apply especially towards the beginners running the routine as their CNS could probably recover in time between the main lift and accessory work but I'm guessing some people just wouldn't be able to recover in time

[LiftBig315]

Just got done with soldiers...did push press because my shoulders are kind of shotty...Really liking it so far, looking forward to squats on the AM

[PatrickWayne96]

What do you do for ab work?

[TNTyler]

Program sounds amazing and efficient, going to be starting this in the winter after I am done cutting. This Push/Pull/Leg routine is getting boring for me!