5-3-1 Part 2: Accessorise Your Lifts, Adding Movements to the 5-3-1 Formula
Accessories Aren’t Just for Outfits Just like that killer pair of shoes can make your outfit pop, accessory movements can make your strength training more effective! While 5-3-1 focuses on the big lifts, we need a little extra something to round things out.
Why Accessories Matter Think of accessory movements as your training sidekicks. They help build strength in the muscles that support your main lifts, and they keep things fun. Here’s how we can jazz up your 5-3-1 routine with two accessory movements:
- Pull-Ups (or Lat Pull-Downs):
- Why? They work your back and biceps, which are crucial for stabilizing during lifts.
- How? Aim for 3 sets of 8-10 reps (or whatever you can manage). If you can’t do a pull-up, no worries! Lat pull-downs are a fantastic alternative.
- Dumbbell Lunges:
- Why? These help with leg strength and stability—plus, they’ll make you look like a total boss at the gym.
- How? 3 sets of 10-12 reps per leg will do the trick. Pro tip: don’t drop the dumbbells on your toes. It’s less fun than it sounds!
Putting It All Together So, on your strength training days, you’ll hit one of the main lifts from the 5-3-1 program, followed by the pull-ups and lunges. It’s a recipe for strength success, served with a side of sweat.
In our next post, we’ll explore a simple progression system so you can keep getting stronger without taking forever. Because who has time for that?
