Reddit reviews 5/3/1: The Simplest and Most Effective Training System for Raw Strength

Sure thing.

> https://www.amazon.com/gp/aw/d/B00AJ8CIQM/ref=tmm_kin_title_0?ie=UTF8&qid=1523919801&sr=8-1

That's 531, not 531 forever.

English isn't my 1st language.

Ok so vyvanse is a stimulant. It the little brother of Adderall but you can't abuse it because the neurostimulant isn't in the pills. The pills work as a catalyze for you liver to produce the right amount of neurostimulant for you brain.

So if you have a lot of protein when you take your pills you will get a better boost of energy.

First month are like heaven. Limitless like... until it come to a point where you feel all the secondary effect. Depends on your body but me my skin was so tight, my teeth was sensible and I had to drink a lot of water...

Those effect are not strange to an overdose of amphetamine ... vyvanse is an amphetamine.

I stopped using it because the benefits didn't outweight the drawback.

I was put on concerta since then.

But a pills ain't a magical remedy you need to work on yourself and to understand ADHD.

ADHD is like diabetes ... instead of your blood lacking insuline you're lacking dopamine receptor.

This video will start you on understanding more ADHD/ADD : https://www.youtube.com/watch?v=LyDliT0GZpE

I recommend reading : Healing ADD form Dr. Daniel G Amen.

But don't purchase is home healing kit it's retarded as fuck. His home healing kit are for stupid mom who put there kids too early on ritatin or think that because her boy's can't stand still and prefer to play videogame they must certainly have adhd.

Get a good psychologist. One that work with other ADHD people. I'm followed by one and it's like my self-development mentor. He's there to help you even if you need to pay him but it will help you. I see him really like on of the only person that I can talk about the struggle that I have with being productive or dealing with emotions. Like this subreddit instead of talking about sexual strategy you talk about self-development)

Clean your lifestyle.

Videogame or everything that come close to instant gratification when you day is just starting it's a no no ... especially at the beginning of your treatment. Your Dopamine is like your willpower. It isn't infinite. An ADHD person don't have a lot of it or can't produce at a faster rate. Everything that is instant gratification is your worst enemy in the long run. As said in the video : You're the most high-tech rocket on the planet earth with the most powerful computer... but you have no fuel. You can't move....


But you will say ( especially under vyvanse ) but dude i'm super productive I found all the info I needed for my paper way faster than before ... or some shit like that... You will start being productive at being unproductive. I was able to teach myself a shitload of thing about dieting/nutrition/fitness ... but I forgot to do my school assignment... I was productive at being unproductive.

What was the most useful to me at that point was getting good grades not reading about nutrition, that can come after I've done my task. It's like taking a shit but not pulling your pants down ... you get thing done ... but not in the logical order.

How do you know you're moving in the right way ?

Be accountable.

Start scheduling your life. Put the big rock 1st etc... This will give you an idea : https://www.youtube.com/watch?v=0VNmIxkyHd8

Be A-C-C-O-U-N-T-A-B-L-E

Ex : I keep a pen&paper log for my gym session ... multiple time I thought I wouldn't need it ... 2-3 day later I found myself skipping gym day. There is something that push me to go back and get stronger in writing down the number I just lifted.

It will develop a good quality that men's of today lack : Rigorousness and discipline.

The think is to have the habits of scheduling your day and start doing what you scheduled when it pop-off on your phone/agenda/computer/what ever. I had the bad habits of scheduling my day but pressing ''snooze'' on the even that keep popping up.

Summary : By scheduling you have more control over your life. More control = less anxiety and less screwing around. We ADHD can't see the consequences in the future. We have a great skill to see the big picture but don't feel it. I'm sure you are like this when you start a team project ... you wait before everything fit in the big picture before starting the 1st step ahaha. 2nd great skill is : You can be overfocused ( on the wrong thing ) and achieve thing faster than everyone else. By scheduling you gain control day by day instead of doing a sprint at the end. Life is a marathon.


2nd worst ennemy : " I don't feel like it"

I still struggle with this one.

You're weapon : you need to trick your brain.

Need to study or start the research for a paper or w/e ... ADHD have a problem with estimating time ... When people ask me how much time it will take me ... I DON'T KNOW ... It will take the time that it will take ...

So to trick my brain I schedule 15min ... yeah just that

What it will do :

• 15min is a short amount of time, it will control your anxiety before doing it because you brain can always say : I will do 15 min and close the book that's it
  
  In 15min you will have time to understand the problem you have in front of you. You will have the good informations to guess how much time it can take you to achieve your task, information that you didn't have prior to that. In 15min your anxiety will rise and plateau. That feeling of not being able to finish something and feeling of being overwhelm by the task will seem much smaller now. You gain control of the #1 survivability skill that your ancestor gave you : Connecting the dots.
  
  When the hunter saw the footprint on the grass he connected the dots between seeing the footprint but not seeing the prey, and estimating that there was something there and it's now gone. You're brain connected the dots from previous experience and future outcomes and came up with prediction... what we call instinct/guts in some case.
  
  When you start nothing you're in an illusion of control. You can't have feedback if you're not doing the actions and it's much simpler to imagine the outcomes. That is where procrastination gain is power, in the illusion of control. Much simpler to learn about stupid shit on reddit than to learn what you saw in class. The same "pathway of neurone" (By that I'm illustrating the fact that you brain gain the same satisfaction, you're brain is always developing himself) are used but one give greater outcomes than the other.
  
  You become stronger by Feedback Analysis Further reading on that : Managing Oneself by Peter f. Drucker
  
  
  BUT BE CAREFUL !!!
  
  Do not become Rigid ... this is where discipline come into play.
  
  Rigidity in a lifestyle come from having your standard way to high. You need to hit the ball before scoring home-run.
  
  What do you do if you didn't start where you needed to start ? You reschedule in the hopes that the next time you will feel better and be more prepare or you try to use the rest of the time you schedule and try to use it as much as you can ?
  
  I struggled with that and I still do but I have a better control over it.
  
  I found myself skipping gym session because I didn't feel I would be able to do my Strength Set and after my Hypertrophy set ... so I didn't go to the gym...
  
  One is better than zero.
  
  Now when I feel exhausted or my anxiety is too high I say to myself : OK just go there and do your Strength set and call it off. So I go there do my set and.... magically my brain is in the right mood and I finish what I needed to do ! MAGIC ... not just science.
  
  Note : The program I'm using is 5/3/1 from JimWendler.
  
  In summary : Once your task is scheduled but you don't feel like it or there is an ''emergency'', Try to at least start something or do the One thing that give you the best outcomes. In my exemple : Strength is what build muscle, hypertrophy are just for aesthetic so I needed to at least do my strength set. Lower your standard so you don't feel overwhelm but the anxiety and start ASAP the task you needed to do.
  
  I lost my line of thought will post this for now and come with everything I feel is missing.
  
  I tried to write for an ADHD person and for a normal person. My english isn't perfect but everything seem fine.
  
  TL:DR : Hey you weaktards there isn't a TL;DR. Feel the pain of reading a wall of text or maybe you're just not that interested in learning more about ADHD and you can go back touching yourself over GW or liking Cat picture over imgur.
  

The reason you're not finding macro splits or eating windows is because they're bullshit. The general recommendation is to take 0.3 x BW (in lbs) and use that for your minimum fat goal, 0.8 - 1 g/lb BW for protein minimum, and fill the rest with carbs or ice cream or whatever you want. It doesn't matter when you eat it - your body doesn't know what time it is and the whole "metabolic window after a workout" is more bullshit.

I would buy this. You are missing info, but that is a good starting point. From there, you can work out the routine/split that works for you. 5/3/1 Beefcake or 5/3/1 BBB are both good templates. I know Wendler has a blog post about 5/3/1 for Bodybuilding.

If you've been doing 5/3/1, you've been doing progressive overload. You don't need to switch. You will see good results with 5/3/1 if you 1) follow the program as it was intended and 2) do #1 on a bulk. Keep in mind, on the 5+, 3+, and 1+ AMRAP sets, you should be seeing 10, 7-8, and 5 GOOD, SOLID, PERFECT reps every time. If you notice your 1+ set is grindy or rough or only has 2-3 reps in it, it is probably time to readjust your TM.

First of all, you don't need to run. If you like it, great. Keep doing it if you want. But losing weight is 95% a function of diet.

To stay not fat, get your diet squared away. I assume you already have done to some extent, by virtue of losing 40 lbs. I'd bet this is more due to your diet than to your running. Anyway, read this and do it. And make sure you get 1 g protein per lb body weight. When you start lifting heavy, your body will be begging for protein.

With regard to lifting, read the intro section here: https://stronglifts.com/5x5/#Introduction

Do it for a month. Use that month to get acquainted with the Bench, Squat, and DL.

Also during that month, Buy and read this: https://www.amazon.com/Simplest-Effective-Training-System-Strength-ebook/dp/B00AJ8CIQM and READ IT. DON'T JUST GO OUT AND DOWNLOAD A 531 APP AND THINK YOU GET IT.

When you finish the book, read this, and then implement it:
https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner

531 beginner program leaves a lot of space to continue your running habit. Just don't go overboard on the running. (The 5.3.1 %s and terms like FSL will make sense after you read the book)

Guys, especially guys here, will tell you that you need to wreck yourself every time you train. "You MUST Go to failure!", "You need more volume!" It's terrible advice and is not advocated by professional strength & conditioning coaches. It is not necessary. You are not a Navy Seal. You are not an NFL linebacker. You're not in a Gatorade commercial. (also note - NFL players & SEALs only wreck themselves on rare occasions).

You just need to show up each day and progress. Nobody expresses this more matter of factly than Wendler (the author of 531)- so it's important to READ THE BOOK and understand the training principles.

This will build a base of strength. You need that base of strength before you even think about anything more specialized or more aesthetically oriented.

I'll 2nd the advice of /u/MythicalStrength to read the book. And to help you a bit more, here's a link to the best 5/3/1 spreadsheet I've found to track your lifts.

if you've read the 5/3/1 books, or just 2nd edition of 5/3/1 by Jim Wendler- and still don't understand it -- It might not be for you.

It's $10.

https://www.amazon.com/Simplest-Effective-Training-System-Strength-ebook/dp/B00AJ8CIQM/ref=sr_1_1?ie=UTF8&qid=1505750134&sr=8-1&keywords=5%2F3%2F1+jim+wendler

https://www.t-nation.com/workouts/531-how-to-build-pure-strength

Article that started it all.

Also, https://www.amazon.com/Simplest-Effective-Training-System-Strength-ebook/dp/B00AJ8CIQM/ref=sr_1_1?keywords=5%2F3%2F1&qid=1574136486&s=books&sr=1-1

It's like $10 and worth much much more

That's the one. If you are starting, go with the starting strength, focusing on the correct form of the main lifts. When you see it's time to advance, try the 5-3-1.

Don't overtrain, eat your macros, and take your sleep seriously(google mouth taping).

5-3-1 Book

Buy one of Wendler's books. It'll go over 5/3/1 progression in detail. Kindle version is only $10, and you can read it on your phone or on a web browser, and it keeps track of your place in the book.

https://smile.amazon.com/Simplest-Effective-Training-System-Strength-ebook/dp/B00AJ8CIQM

Here are some links for the product in the above comment for different countries:

Amazon Smile Link: Jim Wendlers 5/3/1 book


|Country|Link|
|:-----------|:------------|
|UK|amazon.co.uk|
|Spain|amazon.es|
|Mexico|amazon.com.mx|
|France|amazon.fr|
|Germany|amazon.de|
|Japan|amazon.co.jp|
|Canada|amazon.ca|
|Australia|amazon.com.au|
|Italy|amazon.it|




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• Jim Wendlers 5/3/1 book. The chapter is called 5/3/1 and Crossfit
  
  
  
• And a TNation Article
  
  Specifically the part:
  
  CrossFit breaks exercises down into three categories:
  
  
• Weight lifting: cleans, push presses, deadlifts, front squats — anything using added resistance.
  
• Gymnastic: dips, pull-ups, push-ups, box jumps — all done with body weight only.
  
• Monostructural: sprinting, skipping, rowing — continuous or intermittent movements that most of us would classify as "cardio."
  
  Next, there are three different workout templates:
  
  
• Singlet: just doing one of the above. Seven sets of deadlifts is an example of a singlet workout.
  
• Couplet: two of the above. Fran, which combines a weight-lifting exercise (thrusters) with a gymnastic exercise (pull-ups), is a couplet workout.
  
• Triplet: all three categories. An example might be a 400-meter run, 21 kettlebell swings, and 12 pull-ups.
  

there is an ebook:
https://www.amazon.com/gp/aw/d/B00AJ8CIQM/ref=tmm_kin_title_0?ie=UTF8&qid=1523919801&sr=8-1

even if you dont have a Kindle, there are Apps for free.

For aesthetics, I think phat/ PHUL or PPL are more suited.