Sets and reps for 5/3/1

[PapaBear59]

I am 53 and started doing Wendlers 5/3/1 after going as far I felt I could SS and TM. I like the program and keep making gains on the main lifts. I just lift twice a week allowing more time for recovery. Most of Jims programs have 5 sets of 10 or more reps. I know it is an individual thing but has any one found that cutting back on the sets and reps actually improved their gains and performance.

[JC]

Assuming you're meaning the assistance work, yeah just change around whatever helps assist you reach your goals, and yes in another thread many people noted that 10x5 for two exercises was to much for various exercises.

[bob g]

I am 53 and started doing Wendlers 5/3/1 after going as far I felt I could SS and TM. I like the program and keep making gains on the main lifts. I just lift twice a week allowing more time for recovery. Most of Jims programs have 5 sets of 10 or more reps. I know it is an individual thing but has any one found that cutting back on the sets and reps actually improved their gains and performance.

I tweaked the TM routine to accommodate both my schedule and my advanced decrepitude. I do 3 sets of 5 instead of 5x5 for squat, bench and press. I will be reintroducing deads in a couple of weeks. I dropped it for scheduling reasons and noticed my recovery with the remaining work was just fine. Take a look in my log for April - June of this year to give you an idea of a scheme that can work.

Volume (split between Wed and Thurs nights)

Press/Bench work up to top sets of 3x5 across
Squat work up to top sets of 3x5 across

Recovery (Sat morning)

Bench/Press and squat work up to recovery sets of 2x5 across at 80% of Volume weight

Intensity (Mon night)

Press/Bench and squat work up to top sets of triples, doubles, or singles at > 90% of 1RM

Eat large and get plenty of sleep and you'll do great.

[pkelly54]

I know it is an individual thing but has any one found that cutting back on the sets and reps actually improved their gains and performance.

I am 60 and found switching from 5 X 5 to 3 X 5 on my variation of the Texas Method helped. I am progressing better. It seems the intensity is more important than the volume, although I do at least 15 reps total per exercise on volume days. After about 18 months of incorporating the Starting Strength approach to lifting and making adjustments for being a geezer, I found less ( if done with proper form and intensity) is better for geezers.

[Mark E. Hurling]

I'm doing 5-3-1 just now as a kind of recovery from soldiering on for too long with 7 straight weeks of max singles. Cooked me to a crisp, and even after 2 months I still feel it a little. So cycling of intensity is really in order for me at 61. In this case, over a monthly rather than a weekly or daily cycle period. As for reps, I never liked more than 6-8 when I was younger and doing more a body building routine than one for strength. Now, I much prefer 3-5. The only slight downside for 5-3-1 is that last set on 5's week for squats and deadlifts. The oxygen debt I get after 4-5 reps is pretty hard for me to deal with, plus the increasing strain on the lower back. The latter obviously is not something you want to get wrong and get hurt. So I hold back a rep or two that I think I could gut out, but am reluctant to risk.

[Rob Israel]

I am 53 and started doing Wendlers 5/3/1 after going as far I felt I could SS and TM. I like the program and keep making gains on the main lifts. I just lift twice a week allowing more time for recovery. Most of Jims programs have 5 sets of 10 or more reps. I know it is an individual thing but has any one found that cutting back on the sets and reps actually improved their gains and performance.

Wendler is about 2x5 plus rep out (week 1), 2x3 plus reps out (week 2) and then 1x5, 1x3 plus rep out (week 3). All the assistance stuff is assistance stuff. Especially for an older trainee, it is very secondary. The main lifts are most taxing and the program is built to have less volume on those so it's really made for older trainees.

5x10 is for the "boring but big" add-on assistance program and is definitely optional. It's one of the great things about the program. All the assistance work is up to you and there is room for as much or as little as you want.