Är lite sugen på att börja med ett helkropps-5/3/1-schema som funkade rätt bra den korta tiden jag prövade det sist. Skönt med klara riktlinjer och inte alltför hög volym:
5/3/1 Full Body Training
Full body training is nothing new. Older bodybuilders championed this style of training and it has been popularized by Bill Starr and Mark Rippetoe in the strength training world. I believe that this is a great way to train, from beginner to advanced, provided that you program the training and the lifts correctly. There are three parts (the fourth part is optional) to this program and you need to do each phase for at least two months before you move to the next phase. This will assure that your body gets used to the different training and the frequency of the lifts. Remember that all percentages are based on your training max.
The basic outline of this program is that you will squat, do some kind of press and some kind of pull every day, three days per week. You will always squat first.
Phase One:
Monday
Squat – 5/3/1 sets and reps
Dumbbell Bench Press – 3 sets of 10-15 reps
Dumbbell Rows – 3 sets of 10 reps
Wednesday
Squat – 40%x5, 50%x5, 60%x5
Bench Press – 5/3/1 sets and reps
Chins/Pull-ups – 3 sets of 10 reps
Friday
Squat – 40%x5, 50%x5, 60%x5
Press - 5/3/1 sets and reps
Deadlift - 5/3/1 sets and reps
Notes:
- The squat weights are initially fairly light to help you get used to the increased squatting. Feel free to push the reps on each of these sets to 10 reps (on the extra squat days).
- For the push exercise (dumbbell bench press) and the two pulling exercises (chins and dumbbell rows) feel free to substitute any kind of push or pulling exercise you like.
Phase Two:
Monday
Squat – 5/3/1 sets and reps
Dumbbell Bench Press – 3 sets of 10-15 reps
Dumbbell Rows – 3 sets of 10 reps
Wednesday
Squat – 65%x3, 75%x3, 85%x3
Bench Press – 5/3/1 sets and reps
Chins/Pull-ups – 3 sets of 10 reps
Friday
Squat – 65%x3, 75%x3, 85%x3
Press - 5/3/1 sets and reps
Deadlift - 5/3/1 sets and reps
Notes:
- The intensity (percentage of your 1RM) is increased on the extra squat days. This will allow you to get used to squatting heavier weights on the squat more frequently. The volume is still low.
- For the push exercise (dumbbell bench press) and the two pulling exercises (chins and dumbbell rows) feel free to substitute any kind of push or pulling exercise you like. These exercises can include: incline presses, dumbbell incline press, dumbbell press, floor press, dumbbell floor press, dips, lat pulldowns, chest supported rows and t-bar rows.
Phase Three:
Monday
Squat – 5/3/1 sets and reps
Dumbbell Bench Press – 3 sets of 10-15 reps
Dumbbell Rows – 3 sets of 10 reps
Wednesday
Squat – 75%x3, 85%x3, 95%x1
Bench Press – 5/3/1 sets and reps
Chins/Pull-ups – 3 sets of 10 reps
Friday
Squat – 75%x3, 85%x3, 95%x1
Press - 5/3/1 sets and reps
Deadlift - 5/3/1 sets and reps
Notes:
- The intensity is greatly increased on the extra squat days. After 2-4 months of the first phases, your body will be ready for the increased squatting and the increased intensity.
- For the push exercise (dumbbell bench press) and the two pulling exercises (chins and dumbbell rows) feel free to substitute any kind of push or pulling exercise you like. These exercises can include: incline presses, dumbbell incline press, dumbbell press, floor press, dumbbell floor press, dips, lat pulldowns, chest supported rows and t-bar rows.
Phase Four (OPTIONAL INSANITY)
Monday
Squat – 5/3/1 sets and reps
- 3 sets of 5 reps of box jumps in between squat warm-ups
- 3 sets of 10 reps of chins between squat sets
Power Clean – 5/3/1 sets and reps
- Hip flexor stretch between all sets
Dumbbell Bench Press – 3 sets of 10-15 reps
- 3 sets of 10 reps of chins between all dumbbell bench press sets
Wednesday
Squat – 75%x3, 85%x3, 95%x1
- 3 sets of 5 reps of box jumps in between squat warm-ups
- 3 sets of 10 reps of chins between squat sets
Bench Press – 5/3/1 sets and reps
- 3 sets of 10 reps of chins between all bench press sets, including warm-ups
Good Mornings – 3 sets of 10 reps
- 3 sets of 10 reps of chins between all good morning sets
Friday
Squat – 75%x3, 85%x3, 95%x1
- 3 sets of 5 reps of box jumps in between squat warm-ups
- 3 sets of 10 reps of chins between squat sets
Deadlift - 5/3/1 sets and reps
- Hip flexor stretch between all sets
Press - 5/3/1 sets and reps
- 3 sets of 10 reps between all press sets, including warm-ups
Note: This requires time, strength, commitment, and mental toughness. You had better be ready!
Jag kan ju börja med det och sedan se vad styrkelyftarna säger, kan ändra det om de har synpunkter.
Känner mig riktigt förkyld idag, ska nog inte träna utöver promenader. Lite senare i veckan kan jag dra ett pass för att se vad jag maxar i de olika övningarna. Baserat på en 1RM-kalkylator ligger jag på typ:
knäböj: 74 kg
bänkpress: 93 kg
marklyft: 127 kg.
Så måste ta reda på hur pressen ligger, och helst assistansövningarna.