I'm a big fan of both programs (I built a lot of my current strength with 5/3/1), but I just want to add a couple things for anyone starting out:
1. If you're new, realize that your muscles will get stronger faster than your connective tissue. Be patient with your progression and be mindful of joint problems.
2. Most of the powerlifting/strength training programs are a bit light on pulling. Add in pullups and rows if the program doesn't call for it and your posture will thank you.
3. Strength training isn't cardio. It should (eventually) be hard. If you're taking one minute set breaks on big lifts you're doing it wrong.
4. Learn to eat. High protein and adequate calories. If you don't eat well you'll struggle to progress after a while and you're likely to get injured becasue your body can't recover adequately.
I was going to reply to GP but you beat me to some of my points:
> realize that your muscles will get stronger faster than your connective tissue
The author, or another prominent advocate on YouTube, emphasizes the ability to get a workout done in under an hour. In my opinion this is rushing it.
There's a joke that you should add 5 minutes to your warm-up for every year over 30 (exact numbers vary). The point remains: always warm up thoroughly, especially the older you are.
I take a lot of time between sets to recharge my ATP. I also do days where I'm not trying to add the 2.5 kg, but instead focus power. Or even just do it with good form at a slightly lighter weight if I'm not feeling 100%. The newer you are to lifting, go slow and focus on technique. (Perhaps 20 year olds can add 2.5 kg every session ad infinitum but I can't.)
Comments
I'm a big fan of both programs (I built a lot of my current strength with 5/3/1), but I just want to add a couple things for anyone starting out:
1. If you're new, realize that your muscles will get stronger faster than your connective tissue. Be patient with your progression and be mindful of joint problems.
2. Most of the powerlifting/strength training programs are a bit light on pulling. Add in pullups and rows if the program doesn't call for it and your posture will thank you.
3. Strength training isn't cardio. It should (eventually) be hard. If you're taking one minute set breaks on big lifts you're doing it wrong.
4. Learn to eat. High protein and adequate calories. If you don't eat well you'll struggle to progress after a while and you're likely to get injured becasue your body can't recover adequately.
I was going to reply to GP but you beat me to some of my points: > realize that your muscles will get stronger faster than your connective tissue
The author, or another prominent advocate on YouTube, emphasizes the ability to get a workout done in under an hour. In my opinion this is rushing it.
There's a joke that you should add 5 minutes to your warm-up for every year over 30 (exact numbers vary). The point remains: always warm up thoroughly, especially the older you are.
I take a lot of time between sets to recharge my ATP. I also do days where I'm not trying to add the 2.5 kg, but instead focus power. Or even just do it with good form at a slightly lighter weight if I'm not feeling 100%. The newer you are to lifting, go slow and focus on technique. (Perhaps 20 year olds can add 2.5 kg every session ad infinitum but I can't.)
All excellent points!