Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Assistance for 5/3/1

  • 04-12-2014 3:22pm
    #1
    RKMG
    Registered Users, Registered Users 2 Posts: 76 ✭✭


    Hi

    I've started the 5/3/1 programme but just wondering what assistance exercises are best to compliment the programme? I was doing the "big but boring" but found on squats and deadlifts I started really feeling it in my lower back doing 5x10 on 50% of my 1RM.

    Should you stick to the same assistance exercises every week or can you chop and change?


Comments

  • #2
    Dave 101
    Registered Users, Registered Users 2 Posts: 470 ✭✭Dave 101


    RKMG wrote: »
    Hi

    I've started the 5/3/1 programme but just wondering what assistance exercises are best to compliment the programme? I was doing the "big but boring" but found on squats and deadlifts I started really feeling it in my lower back doing 5x10 on 50% of my 1RM.

    Should you stick to the same assistance exercises every week or can you chop and change?

    You can chop and change if you want, I've done squat 5 x 10 of the deadlift day and vice versa, but mostly I did triumvirate and changed each cycle


  • #3
    MightyMandarin
    Registered Users, Registered Users 2 Posts: 3,723 ✭✭✭MightyMandarin


    RKMG wrote: »
    Hi

    I've started the 5/3/1 programme but just wondering what assistance exercises are best to compliment the programme? I was doing the "big but boring" but found on squats and deadlifts I started really feeling it in my lower back doing 5x10 on 50% of my 1RM.

    Should you stick to the same assistance exercises every week or can you chop and change?

    You can chop and change if you want, just focus on increasing the reps/weight each week; progressive overload is the ultimate goal. When you say you 'feel it in your lower back' is that pain? You really shouldn't feel bad pain from any exercise so you should try and check your form.

    Regarding assistance exercises, for Chest try variations of presses, so barbell and dumbell incline, flat and decline, Dips are great but form is key, other stuff like flyes are good but only at the end of a session.

    For back, try bent over rows, t bar rows, pullups, pulldowns, one arm rows; any of those are good exercises with proper form.

    For legs try squat variations like box squats, split squats etc., lunges, leg press an hamstring curls.

    These exercises are good but the key is assistance, they are only to supplement the big lifts not replace them.


Advertisement