5-3-1

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I've been working with heavy sets in the 4-8 rep range for more than a year now. I've made some great strength gains, but I feel like I've hit a lull and need to mix things up a bit. I was thinking about dropping down to a 5-3-1 rep scheme for the major compound lifts (squats, deadlifts, bench press, and standing military press) which I assume would allow to me to increase the weight considerably.

Have any of you ever trained in that fashion? If so, how frequently would you hit each muscle group? I haven't trained a muscle more than once per week for the past 5 years so I'm not sure how my body will respond. It would seem to me that I might be able to hit each muscle twice a week given that I would only be performing a total of 9 reps over 3 working sets for the major lifts. Maybe I'm wrong though.

I was considering the following routine for the next 6-8 weeks. Please let me know if any of you see any glaring problems with this or have any tips:

Tuesday/Friday
Squats (5-3-1)
Deadlifts (5-3-1)
Barbell Rows (5-3-1)
Barbell Curls (3x5-8)
Calf Raises (3x10-15)

Wednesday/Saturday
Bench Press (5-3-1)
Military Press (5-3-1)
Tricep Extensions (3x5-8)
Chest Dips (2x5-8)
Incline Dumbbell Press (2x5-8)

 

[fallingeggs]

It sort of depends what % of your 1rm you are going up to for each rep. You could quickly burn your self out if you are hitting 95% every time you do a single. I would also suggest adding a little more volume if you are going in the low rep ranges. Maybe think about 5-3x3-1x2. Start the triples at around 80% of your 1rm and your singles at 85% and increase them from there.

Another thing, I would be a little hesitant about trying that rep scheme on military presses. It seems that could hurt them, but i really have no facts to back that up. I also would not do the same thing with barbell rows, but that is just because I do not think i could keep the form on a truly heavy triple or single.