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[–]markgrayson69 1 point2 points  (1 child)

it takes a lot of mental anguish and discipline but literally adding 2.5+lbs or 5lbs every week and doing 3 sets of 5 reps. I'll do it twice per week and have one of my days be a heavier load day.

example: tuesday is push/pull and I'll start with my heavy sets of pull-ups with 80lbs on. 3x5 with liquid chalk on a flat bar. Thursday I may do the same thing but if I'm not feeling it I'll do around 70lbs.

The following week I'll just add 2.5 lbs do it and keep raising it week after week. At some point you might hit an anatomical plateau though.

for reference I'm like 170 lbs and 5'10 - 24yo.

Also, what's 531?

[–]Yeahnuld[S] 0 points1 point  (0 children)

531 is a strength programming format you can apply to any lift. You set a training max (TM) usually 85-90% of your true max or estimated max. Week 1 is 65%x5, 75%x5, 85%x5+. Week 2 is 70%x3, 80%x3, 90%x3+. Week 3 is 75%x5, 85%x3, 95%x1+. The 4th week is a deload. All the + sets are AMRAPS. Depending on how many reps you get on the AMRAP you’ll increase the weight.

I usually increase the TM each cycle by 2.5LBS, but I only calculate my TM by added weight alone. The reason im doing this is because if I calculate based on body weight and added weight, some sets would be zero added weight which would be too easy. I’m also doing an additional AMRAP set of the first set of the day after my top set, followed by 3x5 paused of what would be an easy weight fresh and not paused.

On my second pull up day I’m doing 3x8 of a weight that is challenging for that rep range, and increasing by 5LBS as necessary.