Bro, do you even lift? If so answer me this!

[limit]

5-3-1 is definitely not a beginner workout.

everyone who is saying all you need is a pull up bar is kind of a retard. sorry, but thats the truth. the strongest groups in your body cannot be sufficiently challenged with body weight resistance (not to say SOME can't be).

the ideal working ranges for both hypertrophy and strength are 70%+ percent of your max. you will never even get close to this range with your bodyweight, save for some nice wide grip chin-ups maybe.

as a beginner in anything, you need to focus on the fundamentals. there are three movements which will carry you through your entire lifting/fitness career:

-deadlifts
-squats
-the properly executed bench press (a full body lift)

these are the most powerful movements that the body has and they engage massive amounts of muscle to work together at once.

pound those three movements into your head with repetition, criticism and focus. you can add some support lifts into the mix if you feel like you are neglecting a certain area, but those 3 lifts are your focus. chin-ups and a military press would be a great addition to round the mix out for example.

and do incorporate mobility work into your workouts. warm up with dynamic stretches and cool down with static stretches. do not neglect your mobility work -- it'll bite you in your ass if the day comes that you ever want to start playing with more technical workouts.

be consistent, work hard, eat well, sleep well.

[orsk]

Originally Posted by limit [You must be logged in to view images. Log in or Register.]

5-3-1 is definitely not a beginner workout.

everyone who is saying all you need is a pull up bar is kind of a retard. sorry, but thats the truth. the strongest groups in your body cannot be sufficiently challenged with body weight resistance (not to say SOME can't be).

the ideal working ranges for both hypertrophy and strength are 70%+ percent of your max. you will never even get close to this range with your bodyweight, save for some nice wide grip chin-ups maybe.

as a beginner in anything, you need to focus on the fundamentals. there are three movements which will carry you through your entire lifting/fitness career:

-deadlifts
-squats
-the properly executed bench press (a full body lift)

these are the most powerful movements that the body has and they engage massive amounts of muscle to work together at once.

pound those three movements into your head with repetition, criticism and focus. you can add some support lifts into the mix if you feel like you are neglecting a certain area, but those 3 lifts are your focus. chin-ups and a military press would be a great addition to round the mix out for example.

and do incorporate mobility work into your workouts. warm up with dynamic stretches and cool down with static stretches. do not neglect your mobility work -- it'll bite you in your ass if the day comes that you ever want to start playing with more technical workouts.

be consistent, work hard, eat well, sleep well.

Well then, you are retarded

http://www.youtube.com/watch?v=KCpK7GZR700

kthxbye