Hej jeg har trænet i cirka et års tid, og jeg er stagneret på min squat. Jeg vil derfor høre om det ville være helt hul i hovedet at lave en kombination af 531 med bodybuilder assistance work, og BBB der vil kommer til at se sådan ud?

Workout A

1 Barbell Shoulder Press
Sets and reps according to 5/3/1
2 Barbell Upright Row
Sets: 4 Reps: 10 Rest: 60-90 sec.
3 Dumbbell Shoulder Press
Sets: 4 Sets: 12 Rest: 60-90 sec.
4 Bentover Dumbbell Raise
Sets: 4 Reps: 15 Rest: 60-90 sec.
5 Dumbbell Curl
Sets: 4 Reps: 12 Rest: 60-90 sec.
6 2 Barbell Shoulder Press
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.

Workout B

1 Deadlift
Sets and reps according to 5/3/1
2 Chinup
Sets: 4 Reps: 10 Rest: 60-90 sec.
3 Dumbbell Row
Sets: 4 Reps: 15 Rest: 60-90 sec.
4 Back Extension
Sets: 4 Reps: 25 Rest: 60-90 sec.
5 Ab Wheel Rollout
Sets: 4 Reps: 15 Rest: 60-90 sec.
6 Deadlift
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.

Workout C

1 Bench Press
Sets and reps according to 5/3/1
2 Dumbbell Bench Press
Sets: 4 Reps: 10 Rest: 60-90 sec.
3 Dip
Sets: 4 Reps: 10 Rest: 60-90 sec.
4 Dumbbell Fly
Sets: 4 Reps: 10 Rest: 60-90 sec.
5 Triceps Pushdown
Sets: 4 Reps: 10-15 Rest: 60-90 sec.
6 Bench Press
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.

Workout D

1 Squat
Sets and reps according to 5/3/1
2 Leg Press
Sets: 4 Reps: 10-15 Rest: 60-90 sec.
3 Leg Extension
Sets: 4 Reps: 12 Rest: 60-90 sec.
4 Leg Curl
Sets: 4 Reps: 12 Rest: 60-90 sec.
5 Situp
Sets: 4 Reps: 25 Rest: 60-90 sec.
6 Squat
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.

Hvis du vil lave "BB assistance work", så gør det i stedet for BBB. Husk også på, at jo mere assistance-volumen du laver, jo mere trækker det fra udbyttet af dine hovedløft.