Hey here is a very dumb question.
How long does it take to get stronger when lifting weights? I did 3 weeks easy lifting…and now I’m a week and a half in to a hard 2 week block…and I’ve gone from 6 sets of squatting 135 to 6 sets of 185. I dont know if I’ve actually gotten any stronger…or I’ve just gotten more comfortable with weight on my back.
I guess also maybe it’s like cycling…noob gains? But is progress really measured in days/weeks, not months?
Just got the home gym set up and ready to add some strength training this year to my off-season base. I’m going to do a GZCLP program that’s slightly modified. The original is a 4 day per week program, so I basically just expanded it to 2 weeks so it’s 2 workouts per week. But I’m still hitting all the major lifts every week.
W1D1:
Squat 5x3
Bench 3x10
Pull-ups 3x10
Acc1 3x10-12
Acc2 3x10-12
W1D2:
Deadlift 5x3
Shoulder Press 3x10
Bent over row 3x10
Acc1 3x10-12
Acc2 3x10-12
W2D1:
Bench 5x3
Squat 3x10
Pull-ups 3x10
Acc1 3x10-12
Acc2 3x10-12
W2D2:
Shoulder Press 5x3
Deadlift 3x10
Bent over row 3x10
Acc1 3x10-12
Acc2 3x10-12
So you basically just flip the main lift of the day. The Acc1 and Acc2 are accessory lifts, which I’ll rotate. Stuff like lunges, good mornings, split squats, front squats. Whatever I feel like doing.
How does this look?
I like it, all the basic compound movements hitting all the body parts. I’d do that routine, but I’d end up adding more sets because I like a very good warmup before getting to my heavier lifts. My recent leg day I had about 7 sets each for RDL’s and Back Squats with reps from 12-3.
Oh yea, those are the working sets and doesn’t include my warmup. For the two main lifts at least. The accessory lifts probably don’t need warmup sets.
Looked at this last night, but it wasn’t clear if it gave you routines to follow or just broke the exercises down into what they do and how to do them. Does it have a program you can follow?
In the beginning you‘ll make awesomly quick progress, that is largely neuro-muscular. Basically your brain just gets better at recruiting & coordinating your muscle fibres for the task at hand.
It will level off soon enough.
My advice would be to follow the principles of Jim Wendler and progress slowly & steadily, with largely submaximal training. Focus on form and bar speed.
If he’d want a 5-3-1, I’d divide it differently, and would need a 3 or 4 pref day. There’s a nice website to setup jim wendler’s style.
I use ‘‘boring but big’’, and ‘‘less boring’’. you can then choose several other parameters, click generate in the bottom. then it gives you 3-week cycle + a deload week if you need it (i.e. don’t use the 4th week unless you’re almost overworked).
By dividing in 4 days, you can give proper rest to all the muscle groups, and focus. The basics is: once per week in str: shoulder press, bench, squat, deadlift. It’s better to have just 1 str exercise for any given day, and then the volume after.
I’ve read Jim’s book, if you do you’ll understand more how to approach said workout style.
You would either have, for example:
day 1: shoulder str, chest volume (or shoulder volume), and opposite movement of str exercise as last: chin ups/pull ups (since shoulder press was your str).
day 2: squat str, deadlift volume (or squat volume), hamstrings
day 3: chest str, shoulder volume, rower/back as last
Etc. day 4 obviously deadl. str, squat volume (or deadlift volume).
That way they are spaced out during the week, i like to switch the volumes (less boring option on that website) so it’s even more spaced out.
day 1 (in brackets following weeks) (the + means as many as you can 5 or over)
shoulder press 5x40% , 5x50%, 3x65%, 5x72.5%, 5+x85% + joker set if you managed well over 5.
(week 2 and 3 = same, … 3x75%, 3+x90% +joker if well over 3
For downset there are several options, I like to take an AMRAP with 2/3 of whatever weight i reached for the max lift.
this will take at least half hour done properly, resting 3min between sets. first sets are just to warmup for the heavy sets.
This sounds like a very similar approach to what I’m doing. 1 main strength lift (of the big 4), and one for volume. Except you’re pairing the lower body on one day and upper on another.
I’m wondering if that would be a good idea if I’m going to do one interval session per week during base. Hit the legs hard on one day and give them time to recover before the hard interval day. Z2 on all the other days.
its a reference on how to perform the movements, what they target, and recommendations on technique including whether its better to go lighter or heavier on KB weight. And then variations.
Wasn‘t necessarily promoting his program, but just think his core principles are truly solid.
I‘ve been running a 2day/week full body 5-3-1 variation for close to a year now in combination with my cycling and have made good gains in the weightroom.
I vary the exact program and volume depending on the time of the year, with much reduced volume and intensity for my lower body inseason. Still do the 4 main lifts once a week though.
This is what I’ve done in the past too. I have also read his book and I believe it’s a tried and true way for strength. The one thing I do add is single leg stuff but mostly as warm up or in between sets. Just to help avoid injuries (Ive had some si discomfort)
Right now I’m doing 5x5 but might switch to 5/3/1 when my lifts get back
Up there because I do find even In off season it can be tough to keep the volume up of riding a decent amount
On a cheeseboard? Have to keep them separated
Yea getting enough rest is the hardest part, at least for me. Sold my car years ago, I only use bike. It’s really hard to hold yourself from engaging into sudden sprints (like if a scooter passes you 
) while ‘‘resting’’.
Yea I have the same approach, i reduce volume in the gym when losing weight and/or straining too much in other sports.
Less is more, quite often. It’s happened more than once that I increased gains by reducing sets.
In regards to 5-3-1, I find it optimal for me. It’s not the fastest to go up in strength, but one of the safest.
You have a 1 week rest between each exercise type; but keep in mind if you strained to the complete max deadlift/squats, I would take it easy the week after. Typically athletes rest a couple weeks between those heaviest strength sets (I think eddie hall mentioned he needs 12 days after pushing the limit on deadlifts, and that’s because he has an upper hand in recovery vs the competition).
These chaps discuss the latest science on strength and hypertrophy training.
Actual science.
Every new study is showing that strength gains can be achieved with far lower weekly sets than virtually anyone previously thought.
One strength session per week is easily enough for virtually any amateur cyclist to make steady strength gains.
Thanks for sharing! I’ve been doing 5x5 and it’s already getting a bit much and I’m on a winter plan. I think 5/3/1 is safer but for the goal of some strength and injury prevention there’s probably no reason to ever go anywhere near max lift
Twice a week:
Pullups 5× to failure
Bench 5x5
1/2 kneeling anti-rotation band push 5×10 (each side)
Bentover row 5x5
Push press 5x5
Weighted Russian twist 5×25
Nothing for legs?
I have a degenerative bone condition in my hip (ball of femur) called avascular necrosis. Squats and deads leave me hobbled for a few days. Riding doesn’t affect it really so thats all the legs I get aside from the push press which is like 1/2 squat to shoulder press, so I kinda get some legs there too.
I ultimately need a hip replacement but I’m only 41, so holding off on that.
Thats what’s I’m doing. One day a week of compound lifts, not too heavy.
I alternate between an A and B workout every week that look something like this
A= Squats and Overhead press (a few warm up sets then 3x5 for each)
B- Deadlifts and Bench (a few warm up sets then 3x5 for each)
My lifts are already between all-arounder and sprinter for my ideal weight (which I’m not at yet. Still working on losing weight)
Any more than once a week burns me out.