wanna know why?

because 531 is a low volume, low frequency, low intensity slow ass gains program

If you can hit 10 reps on a set with some left in the tank, while your 'working sets' were sets of 3, those sets of 3 are literally doing nothing for you. You are grossly under training. To grow and get stronger you need to provide enough stimulus to your body for it to be forced to adapt

stopping at 3 reps for no good reason other than its cos 531 says to is not smart. Try working up to your top set with '2 reps left in the tank' and say that was the 3 reps (middle week of 531) , then continue to do sets of 3 at that weight till it becomes '1 rep left in the tank'


This could take 2 sets, this could take 6. You can still follow the 531 days in terms of what lift is used when, but now your 531 has auto regulated intensity and volume


k pce out bye order 66

This post was edited by Excusemem8 on May 8 2017 07:52pm

edit: i cant remember if 531 auto adjusts the weight depending on how many reps you get in the AMRAP set. If it does, then the next month (read: slow gains) will be considerably harder and you wont get nearly as many in the AMRAP

Friend of mine tried 5x5 but was disappointed after half a year and blowing out his back while trying out some new pre-workout in his last week.
He said 0 muscle gains and strength gains would have probably the same if he sticked to his bodybuilding routine.

He tried 5/3/1 before that and stopped after a month because it was, like said above, very slow and you get the feeling nothing was done in the gym at all.

better question is "what is cns"

i started with the weight lower because of an ongoing patella tendonitis i have. if I'm hitting 10s on the AMRAP sets every week so far should I just hit the same set for multiple times?