Honestly, I could probably write a blog about 60 things I've learned from 5/3/1 in the past six months, that six seems much more manageable and reader friendly. What I've learned in the past six months isn't exclusive to this specific routine, more so what I think this program has made me realize. These tips can be applied to most training programs. Lastly, these are definitely not the only things I've learned, just the major points. Enjoy.
1. Compound exercises rule.
Most of you are probably saying, "no shit." But this is something 5/3/1 has really hit home for me. I think majority realize that compound movements should be the focus of your program and begin most of your training days. 5/3/1 certainly preaches the same with the big four (bench, squat, deadlift, OHP) being the first exercise performed each day and looking to progress on a monthly basis with increases in weight. What I've realized even more is how assistance movements should also be compound movements. Most deadlift days I also squat. Most pressing days I perform another heavy press after my main movement, instead of the usually chest flys. Presses, rows, chins, dips. These exercises all involve more than one muscle group and have become the main focus of my program. Don't get me wrong. The arm curls, pushdowns, laterals, leg extensions, etc. have there place. But if your anything like I was I found myself doing more isolation movements than compound a few years ago, now 3-4 compound movements, 1-2 isolation and I'm good.
2. Keep it to 4 days
The few months while I was running 5/3/1 my split was upper/lower/off/push/legs/pull/off. This way I was training 5x/week and getting more volume for upper body with splitting the later half of the week into push and pull days. This builds off the number one thing I learned, I was too focused on isolation movements. My pull days usually included 2-3 bicep movements, my push days 3-4 total isolation movements. What I was finding is that it was distracting from the overall goal of getting stronger in the big four. I still made strength gains, but that's not to say it was the best way of doing things. There were certainly days where I felt "burnt out" trying to train 5x per week, even though I have a pretty good tolerance to volume and high frequency. I got away with it for a few months, but after some debating I decided to switch to a four day upper/lower/off/repeat routine and haven't looked back since. I usually have an optional third upper body on Saturdays that I'll do if bored, usually keep it to 3-4 exercises with no big movements or touching max intensity. Mainly just fun, which training should be!
3. Brute strength only gets you so far
Gaining strength at the beginning is relatively easy. Maintain a surplus of calories, show up to the gym, don't be a pussy and you'll probably get stronger. But after a few months the weights start to feel heavy and this forces you to reevaluate or plateau. Whether it's adjusting your starting position on deadlifts, foot stance on squat, arch on your bench press. These are all adjustments I've made along the way. Hell I even switched from conventional to sumo deadlift. Simply put, no matter how good of program you're on, most likely you'll have to make subtle adjustments along the way. Notice I said subtle, don't blow up your whole damn routine because you didn't PR one week. Weight lifters actually have to use their brain. Scary thought.
4. Mobility/flexibility work is worth your time
This is something that becomes more apparent with time. Gone are the days when I walked in the gym, did some arm circles, some front raises and was ready to go. Finish my last set and walk out the door. When your program is centered around the big movements it become vital to have the best ROM to perform them. This means a proper mobility work pre and post workout, as well as off days. This doesn't have to be 30 minutes, just 5-10 both before and after your workout. Dynamic stuff before, static afterwards. Check my Youtube channel for exact routines. The static stretching can go well beyond 10 minutes if you'd like. I also love having an hour long Yoga session everyday Sunday, something I think more bodybuilders and powerlifters should look in to for multiple reasons.
5. Warm up is important
Piggy backing off number four, personally I think a proper warm up is crucial to performance. Back when I wasn't so in tune with my routine it was one of those things that always seemed to be correlated to a good workout, especially on heavier days. This means getting my heart rate up, feeling loose and mentally ready to train before I even take a step in the weight room. Again, doesn't have to be excessive. Usually 10-15 minutes total and once I step in the weight room I begin working up my first lift. I use to kind of warm up/ do my warm up sets, but now that I've decided to take my warm up more seriously I've noticed much better gym performance.
6. Switch out Metallica for Mozart
This last one will probably go against everything you've ever heard of. You're not serious about training unless your music is blasting and there's screaming after every rep right? This is something I always thought. I'm a pretty mild dude, but I still used to have my favorite tracks loud, head down and psyched up for each set. Now this isn't a must, as obviously plenty of people do train that way and see results. But I've noticed that when I "flow" through my workouts, not really thinking about how heavy this set is suppose to be, just calm and relaxed. It may seem counterintuitive to be calm with 300+ lbs. on your back, but that's not what I mean. What I'm saying is when it's your set, plug in and kill it. But when the set is done relax until the next one, simply go somewhere else. Our bodies have evolved on acute responses to stress, like a heavy-ass squat. We are not wired to handle chronic stress, obvious by it's link to numerous chronic diseases. A hour long workout is far from typical chronic stress that is problem causing, but it still sends a message that you need to "fight" when in all actuality only a short period of your workout is truly work.
