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I am in no way affiliated or related to the creators of this app, but it made a world of difference when I started doing 5/3/1 a couple months ago. It takes care of the calculations and progression, plus there are so many settings you can edit and log. I love it and would have a really hard time sticking to the program without it. Here's the link:
I think my biggest problem with dropping stronglifts is how i'm used to have a smartphone app telling me everything. Now i'm going to have to go back to thinking. Before starting stronglifts I never liked having to have to recall how many reps i did the last time, adding some, logging it, and so on.
Edit: Oh wait, my bad
Check out Wendler 5/3/1 for a progressive overload program. One week you'll do 5 reps in three sets, each one higher weight than the last with the last set trying to push a PR (by doing as many reps as you can with good form). Then next week you'll do 3 reps in 3 sets, each set heavier than the last, with the last set trying to push a PR. Then next week you'll do a 5 rep, 3 reps, then 1 rep set + more to set a PR, each progressively heavier. Then the next week you do a deload week where you do three sets of 5 but they're all pretty light and you don't push for a PR. There's a lot of math in the program because the weights it tells you to lift on different days are percentage based off your estimated 1 rep training max, which is calculated based on how many reps you can lift a heavy weight. Then there are different types of 5/3/1 programs thanks arrange your sets differently for various reasons. It's honestly kind of complicated, which is why I just use an app to help me do a basic program called 5/3/1 BBB (boring but big).
How often to increase weights or set/reps in progressive overload? (Bulking)
TLDR: every week but your deload week, but some weeks you should push your PR by doing more reps of a lower weight and some days you should try doing one or two reps of a higher weight. A good program will help you plan this.
Wendler 5/3/1 to use with Jim Wendler's 5/3/1 workout.
5/3/1 app for IOS or Android. I used this before ever reading the books, it basically tells you exactly what to do every week/cycle. OP just needs to plug in their 1RM's.
I do agree that 5/3/1 can be mildly intimidating if you're working with some Excel 2003 spreadsheet or pen/paper.
I'd suggest lifting weights and eating a bit above maintenance. Having a bit more muscle underneath will help fill out loose skin. IF or fasting in general will trigger autophagy and will help your body consume the extra skin. This thread talks about that some: https://www.reddit.com/r/zerocarb/comments/9i18j6/autophagy_zerocarb_and_loose_skin/e6g4w5h/
For weight lifting I recommend free weights. There are lots of lifting programs out there that give you a balanced full body workout. I am doing 5/3/1 right now and so far it is my favorite way to lift. It is 3-4 days a week, takes less than an hour, starts each workout with low rep high weight exercise for strength and finishes with high rep low weight for adding muscle. It also follows a nice slow progression and is designed to be flexible enough that you can use it for life.
I use the five3one app which does all the math for me and tells me what to lift. https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic
For specific work on butt shape, make sure to include some lunges, single leg squats, and barbell glute bridge in your routine. Single leg squats (bulgarian split squat, look it up on youtube) single legedly got me the butt I have today.
I need the Android 5/3/1 App but with a bigger catalog of assistance exercises (seriously, no lat pull-downs? among other ones) and an easy way to "reset" (i.e. drop back 2 cycles as Wendler recommends you do every so often).
Right now I'm having to put notes in for "hanging leg raise" that say "actually did cable crunches" + manually reset my 1RM/TM for all the lifts when I want to reset.
Other than those 2 things, the app is perfect.
I looked at JEFit but couldn't quite figure it out. If I could build the workouts on my laptop and run them on my phone that'd be good too.
Not really into using Google Sheets - I need something super-super-super brainless and pre-built if possible. I can barely do plate math in the mornings when I work out; if I screw up entering something and wipe a formula on a sheet I'm gonna be sunk.
Can you provide a link to the one you're referring to specifically? There are a number of apps on the Play Store with that name.
Found it! https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic
I use this and it is good https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic&hl=en
Someone here linked to this app recently (https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic) and I've been using it a couple weeks. It'll really help you I think. There's a demo so you can try it for free
I have etched my current lifts onto my glowing tablet using this script and it calculated everything out for me.
I'm doing 5/3/1 and use this app. Does anyone know if it will increase the weight between cycles if I don't hit my cycle target weight on a lift?
Hands down the best app if you're running 5/3/1: https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic (also on ios)
Pro version is a one time $4 fee and it's 100% worth it. Few of the preset programs and it's very simple to create your own 3-4 day split.
Haven't found another app with the level of detail for running a 5/3/1 program either. There are a ridiculous amount of customization options, it's far more powerful than any Excel file I've come across.
Yes! Five3One by Sarasoft -- legit the best fitness app out there. Super simple, super clean, and it tracks the progression for you and lets you know when to go up in weight. Great app.
Ok, sounds good, will do!
I'm using the Five3One app which has a BBB option in there but yeah, it's not an official app.
I wonder why the never made one?
If you're doing 5/3/1 I reccomend this app:
Does all the math for you, easy to use, easy to customise, has a dark mode.
Only app I've ever paid for (you get two weeks free I believe).
I'll second 5/3/1.
Bench, Squat, Dead, OHP. 4 days a week, each day has strong focus on that main lift. I use BBB sets after the main, so I do 11 sets of that main movement. Assistance lifts are up to you, but generally compound on the main lift. I do pullovers on bench day. I do farmers carry on both lower leg days. OHP is do dips. I probably need to add pulling movement back in later on.
It'll work slow. You only have one set in the day when you actually push yourself, but not to failure. Each set is progressively higher from 1 to 6, where you push yourself all out. The first set is at about 40% of your max, with each further set progressing to the daily maximum. Then 5 sets at 60-70% of your maximum. Each month has a higher high and a slow progression over the weeks to that high. The chance of blowing yourself up because you are in a bad mood and 'need some win' is low.What seems to work for me is that spike to 'almost failure' which signals mTOR then volume of 5 BBB sets to drive the message home.
There is no rush to increase weights, the plan is preformed, mine is out over 12 months. You set the monthly increment at inception which guide the progression at the speed you want. Usually 5lb upper body and 10lb lower per month.Also if you get busy, you just do the warmup + mains and finish. I finish my main usually about 20 mins in.
I also use a dynamic stretch system similar to Agile8 and include lots of ball rolling to break up cramping that would otherwise hold me back.
NOTE : There is a lot fo math in 5/3/1. Some use spreadsheets. I use an android app : https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic&hl=en_AU and it does everything I want.
TKD was zero helpful for me. The biggest thing is consistency, keep going to the gym and your strength will grow.
I would suggest something other than 5x5 though. 5/3/1 has a great beginner program. It is set up where you ramp up to 1 heavy set for strength followed by some high rep low volume sets for hypertrophy.
Tracking it is a little trickier since the initial warmup and ramp are all at different weights and it goes by a %, but there are apps that do all the work for you. The one I use is called Five3One on android. Calculate your theoretical 1RM (1 rep max) from your current 5 rep max, there is a calculator for this in the app. Enter that into the 1RM in the app and it will calculate your training max, 90% of your 1RM. Pick your template, I'd suggest beginner and then whatever # of days a week you lift. The default is 4 days a week but 3 is also pretty effective.
It's free for 3 workout weeks, then NZ$8.59
Email support is great too.
User interface is a bit complex at the start, but I'm used to it now. And it's the only one I could find that supported two main lifts per day.
I've never used 5-3-1 but my buddy does and he seems to like it. Free workout program to increase your maxes.
Like I said never used it but I've heard of it so take that how you will.
I use this app: https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic and have been for years. It's exactly what you need when you're just following a standard 5-3-1 program. It lets you add accessories, does plate math for you, and has a timers. I honestly have no complaints. No idea if it's available for iPhone though.
I'd recommend getting on a strength training program and lifting heavy weights 3 times a week. Workouts can be as fast as 30 minutes but I've found myself enjoying it and staying at the gym 1-2 hours.
I use this app to track progress for the 5/3/1 program. I started out lifting 9,000 lb total weight each workout, and now I'm at 14,000 lb total due to heavier weights.
Thanks for the heads up. It appears that Android has two apps with that name:
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic (which also has a paid version)
https://play.google.com/store/apps/details?id=com.vandersw.wenderlogbook (which I'm guessing has pay-to-unlock features internally or something.)
EDIT: looks like the iPhone version you mentioned corresponds to the second one I linked. Both seem to be well reviewed though.
I use this one. I bought it but I believe you get a week or two to try it first. I highly recommend it!
I'm using this one for about a year, no regrets:
Five3One on Android https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic, I am using the premium version but the free one is really good
You and me are the same. My size is getting there but my strength is dogshit. My squat and bench are probably on par with what a 15 year old could do.
You're in luck, because the man who wrote the damn PPL program actually outlines how to incorporate 5/3/1.
Here's another guy that I found who ran PPL + 5/3/1 and had good results.
I myself run 5/3/1 BBB (boring but big). Here's my squat day as an example
Voila. Love this program as it adds much needed structed progression onto the very fun PPL template. I use a dedicated 5/3/1 app to keep track of all my shit and have it do the calculations for me.
If you have an iphone, this is a good app.
If you have an android, this is the app I use.
If you want to do a little more legwork yourself here is a list of spreadsheets that can also help you track stuff.
This Is an article explaining 531 and what to do/ what it means.
Let me know if you need any more info on it.
I use this one on Android, not sure about iOS. Highly recommend this one.
I use this app https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic&hl=fi select beginners program and app calculates rest.
There's a free version, but I paid for the full one with my Google opinion rewards money.
It's called Five3onePro
Trying to follow the rules here on a routine critique request. I'm doing a 531 routine using the Android app..
I am about six cycles in so far. Here's my progress. Started from absolutely no lifting for like 10 years.
Minor caveat: I have long Covid, and it's not a lot of fun. Some days I'm fine, other days I can barely do my warm-ups and have to go home early to lie down. For cardio, I bought a walking treadmill to put under my desk. I walk for two hours at 3mph and no incline about three times a week, except when the long Covid is bad, when I just sit and rest. I used to run half marathons, so while I realize this isn't ideal cardio, it's about all I can do now.
Anyway, here's the routine and all required info.
Your current stats: M, 33, 5'10", 178lbs.
App says my OHP/B/S/DL 1 rep maxes are 117/181/232/285.
Specific goal: Lift more weight, be healthy, not get injured, build some muscle.
As I mentioned, doing a 531 routine with four-week cycles for OHP, bench, squat, and deadlift.
531 OHP main set
5x10 OHP "big but boring" so same lift but lower weight
5x10 dumbbell lat raises
5x10 tricep (skullcrushers or rope pulldown)
5x10 bicep (preacher curls or hammer curls)
531 Deadlift main set
5x10 low weight good mornings, purely for flexibility in hamstrings (very inflexible person)
5x10 lower back lifts (hold a plate and go up and down on an inverted bench thing)
5x10 lat pulldowns or back row machine
5x10 "big but boring" bench with lower weight or 5x10 incline/dumbbell incline bench
5x10 pec fly machine
maybe some tricep/bicep work
531 Squat set
5x10 leg press machine
5x10 leg curl machine
5x10 calf raise machine
maybe 5x10 leg extension if my legs aren't dead
Bench pressing feels so hard, especially incline pressing. I feel like I already do a lot of straight-up benching on bench days but improvement is coming slowly. What am I missing?
Arms are kind of small I guess, wouldn't mind a bit of size there. I'm assuming I just need to hit arms more, but I sometimes get a repetitive stress injury in my mid-forearm, so I'd prefer exercises that don't put a lot of stress on the mid-forearm area. Lat pulldowns feel like they do this for biceps maybe. Rope pulldowns are OK for triceps. Skullcrushers and standing dumbbell curls hurt that spot so I avoid them.
I've recently started adding a 3xX set of an off-day 531 exercise with medium weight on the opposite arm/leg day. For example, benching 135lbs 3x5 on OHP day, or squatting 135 3x8 on deadlift day. Will that help my main lifts or am I just wasting energy?
Thanks for reading. Progress feels frustrating because some days I'm just super tired/weak out of nowhere, but it's still nice to get in the gym a few times a week, and I would like to see if I can one day get to 1/2/3/4 plates on OHP/B/S/DL.
this one is pretty good
It's this app https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic
I've been using this for years and I love Wendlers 531
This app for Android is killer for it too:
Best one I have tried.
i use this app :) https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic&hl=en&gl=US
it's pretty simple and has a lot of options for customization
I paid for the full version with unlimited logging.
Wendler 5/3/1 is pretty good, I use it myself and it has tons of customizability for a 1 time price of like $5.