5/3/1 Manual

[Meanie!!]

Any of you do barbell hip thrusts and barbell glute bridges? I find it helpful in developing my glutes, power and aesthetics.

Just be careful with them family jewels.

[TheKillerChicken]

Any of you do barbell hip thrusts and barbell glute bridges? I find it helpful in developing my glutes, power and aesthetics.

I'm actually thinking of adding these to my program. I do glute bridges as part of my warmup sometimes.

[newsunrise]

been using this program too. i'm on my second cycle now. i just wanna ask, is it ok to run 5k twice a week? i still have this small flab on my belly pa kasi, di ko makita *** lower ab ko. my goal is to be shredded and i don't want to sacrifice muscle because of cardio. please enlighten me guys, thanks in advance.

[blakedaddy]

why do you run 5k twice a week?

[blakedaddy]

why do you run 5k twice a week?

[newsunrise]

i run because i still have some fats around my belly area. gusto ko kasi lumabas abs ko eh.. okay lang ba yun coach if i run maybe twice or thrice a week? or 3k everyday after lifting weights?

[blakedaddy]

what are your stats at the moment? why not just focus on eating better?

[tanjol]

@newsunrise
If you want to burn fat with out sacrificing muscle loss you could do hill sprints and you should lift heavy and eat right

[newsunrise]

@sir tanjol

I guess my diet's kinda clean. Chicken breasts, egg whites, tuna and whey protein are my source of protein while veggies and fruits are for the carbs and i do intermittent fasting. Hill sprints? Isn't jogging enough to
burn fat? Badtrip na kasi talaga ako sa lower ab ko eh, may fat pa. I do hiking too though.

[blakedaddy]

@sir tanjol

I guess my diet's kinda clean. Chicken breasts, egg whites, tuna and whey protein are my source of protein while veggies and fruits are for the carbs and i do intermittent fasting. Hill sprints? Isn't jogging enough to
burn fat? Badtrip na kasi talaga ako sa lower ab ko eh, may fat pa. I do hiking too though.

why do you want to jog when it is not an efficient tool for fatloss? why not just do complexes or even tabatas instead?

can you post your stats as well?

[newsunrise]

why do you want to jog when it is not an efficient tool for fatloss? why not just do complexes or even tabatas instead?

can you post your stats as well?

MP:110
Bench:110
Squats:150
DL:170

I think i'll give tabatas a shot. Thanks sir.

[blakedaddy]

^ and your current height and weight?

[tanjol]

@sir tanjol

I guess my diet's kinda clean. Chicken breasts, egg whites, tuna and whey protein are my source of protein while veggies and fruits are for the carbs and i do intermittent fasting. Hill sprints? Isn't jogging enough to
burn fat? Badtrip na kasi talaga ako sa lower ab ko eh, may fat pa. I do hiking too though.

Jogging burns calories no doubt, but if your goal is converting fat to muscle or just burning fat in general you should do activities that are high intensity.. sprinting, prowling, jumping, barbell complexes etc.

[54m_0n6]

^fat isn't converted into muscle

[newsunrise]

Jogging burns calories no doubt, but if your goal is converting fat to muscle or just burning fat in general you should do activities that are high intensity.. sprinting, prowling, jumping, barbell complexes etc.

I see.. Try ko nga yung sinasabi ni sir blake na tabata eh..

@sir blake

Height: 5'8
Weight: 142 lbs

[tanjol]

^fat isn't converted into muscle

If you literally mean fat directly is converted to muscle than no it isnt.. but what i was pointing out is burning fat then building muscle in the similar area. hope that clarified it for you

[54m_0n6]

^ok. just clarifying

[FileHost4]

Well, I prefer 531 and 5x5 over the good ole' bodybuilding templates(think Frank Zane, Arnie, etc) but we can't deny that if you wanna look like a bodybuilder, you have to train like one.

Naging effective din naman sa akin yung Bodybuilding templates, curls, kickbacks and all that, pero yun lang, I wasn't as strong as I should be at my size. Ngayon payat din ako pero I'm Bench pressing considerably more than my bodyweight for reps and I do chin ups now as warm up more than 10 reps and Deadlifting 2x bodyweight for reps as well.

Dati kahit dalawa lang na chin up di ko kaya pero I did look good when I was using the bodybuilding template; pang artista physique(or maybe I was younger then kaya ganun)if I may say so myself.

Anyway, the beauty of 531 is I can still train for symmetry and balance without compromising my number one goal which is to get stronger.

Sad but true.

Long-time strength/power lifter trainees may agree to this.

If you want to improve your aesthetics, you've got to "train" like a body-builder one way or another.

[blakedaddy]

^ can you please define training like a bodybuilder??

[Meanie!!]

From Dave Tate:

Here's a good quote from Dave Tate, often quoted by the powerlifting crowd*:

"Bodybuilders get a rough ride from everyone else in the iron game. Powerlifters scoff at their meager strength levels (at least compared to them), while the functional training types snicker at the woeful athleticism some off-season bodybuilders display when asked to sprint up a flight of stairs or move a sofa.

And nothing draws more criticism from the rest of the iron world than the bizarre narcissism exhibited by some of bodybuilding's real bad apples. Ever notice that the businesses with the most mirrors are hair salons, bridal dress shops, and hardcore bodybuilding gyms? There's a reason for that.

But before you get carried away with the bodybuilder bashing, consider another thing. The most muscular mother****ers on the planet are bodybuilders.

An elite-level powerlifter might squat 800-plus and bench 600, but how many would have the quad and biceps size to even make a dent at a pro bodybuilding show?

No type of training will build muscle like bodybuilding training. Bodybuilders are obsessed with their craft, and if a modified powerlifting program was the ticket to winning a show, then the powerlifting dungeons would be overrun by shaved dudes in string tank tops.

http://forum.bodybuilding.com/showth...3765093&page=1