Since someone has deleted the thread on weight lifting, for no apparent reason that I can see, I figured I'd start another one.

As discussed in the last thread I have been looking as Wendlers 5/3/1 technique. Apparently it gives good gains in core strength without spending hours in the gym.

I've bought to book off Amazon, and will let you know how I get on.



What's your workout regime? Pros/cons, pitfalls and wins?

5/3/1 on the 2 day split.

Pros: relatively short workouts, focused on the big, compound Lifts; Bench, Squat, Deadlifts and Military Press. I've also started adding Power Cleans. Two days is enough to build strength and power, while leaving enough time for other training or sports.

Cons: none that I can think of. 5/3/1 is the best all round strength training program I've ever used.

As I've not started the 5/3/1 yet, I am assuming that it's not much good for getting cut?

I bought my 1st free weights set when I was around 15 after reading Arnies "pumping iron." I quickly got into some good routines devised at the time by Joe Weider. His workouts were based on % of bodyweight, and were a good for an all-round workout.

Originally Posted by Werewolf

Pros: relatively short workouts, focused on the big, compound Lifts; Bench, Squat, Deadlifts and Military Press. I've also started adding Power Cleans. Two days is enough to build strength and power, while leaving enough time for other training or sports.

Cons: none that I can think of. 5/3/1 is the best all round strength training program I've ever used.

I always keep to compounds. Cunts in the gym trying to get massive performing triceps kickbacks or leg extensions are wasting their time. I see it all the time with blokes who have just got a course of deca and sustanon looking to get massive for summer leave.

I can see why people isolate the triceps though. It's the best way to have massive looking arms.

Edit to add: I'm guilty of hammering my triceps recently

Originally Posted by PrinceAlbert

As I've not started the 5/3/1 yet, I am assuming that it's not much good for getting cut?

Getting "cut" is more about diet than training, mate. There is a variation of 5/3/1 called Boring But Big; after you've done the heavy sets on Bench, for example, drop the weight by 50% and do 5 sets of ten reps on the same exercise. This develops hypertrophy(muscle size)without losing strength.

Or as Wendler puts it, "I don't care how big you are. If you don't have strength to go with your size, you're no different to a chick wearing a strap-on: all show and no go."

That's why I want to get the 5/3/1 squared away. Build some good core strength, then build on that with some heavy weight bulk work, then finally do the low weight/high rep work to define.

Originally Posted by Fallschirmjager

I always keep to compounds. Cunts in the gym trying to get massive performing triceps kickbacks or leg extensions are wasting their time. I see it all the time with blokes who have just got a course of deca and sustanon looking to get massive for summer leave.

Thing is, if they want to get big, all they have to do is hit the compound lifts hard and they'll develop size along with strength. It is'nt fucking rocket science, or a brain-donor like me could'nt do it.

Originally Posted by PrinceAlbert

That's why I want to get the 5/3/1 squared away. Build some good core strength, then build on that with some heavy weight bulk work, then finally do the low weight/high rep work to define.

Well, that's great thing about 5/3/1; as long as you follow the basic system, you can fine tune it for your own goals.