22 Year Old's Weight Journey Using 5/3/1 Training

Introduction

A 22-year-old reddit user, BeastmodeBTFC posted his weight journey on the internet. According to his post, he was 5'10" and weighed 195 lbs. He mentioned that his OHP max was done in August, bench could have been done better before his pec injury. Deadlift and squat were yet to be done. He followed the 5/3/1 training routine 4 days a week with one day dedicated to cardio involving squash.

5/3/1 Training Routine

The 5/3/1 training routine was developed by Jim Wendler based on the principles of strength-building. The routine involves 4 main lifts, namely, the Military Press, Bench Press, Deadlift, and Squat. In this routine, one focuses on progressive overload, that is, gradually increasing the weights week by week. The 5/3/1 training routine comprises a 4-week cycle, which is divided into three weeks of training and one deload week. The training sessions involve 1 main lift per session and three assistance exercises.

Squash for Cardio

BeastmodeBTFC's cardio routine included Squash, a high-intensity sport that helps in burning calories and improving cardiovascular health. Squash involves intense movements and changes in direction, making it an excellent workout for agility, coordination, and endurance. Incorporating squash or other high-intensity sports in your fitness routine can help break the monotony of running on the treadmill and can make exercising fun.

Importance of Deload Weeks

The 5/3/1 training routine includes a deload week after every three weeks of training. During the deload week, one reduces the weights lifted and focuses on form and technique. Deload weeks are essential to prevent overtraining, injuries, and burnout. It is crucial to listen to your body and not push beyond its limits. Incorporating deload weeks in your training routine can help in recovery and enhance the overall benefits of your fitness program.

Conclusion

BeastmodeBTFC's weight journey is inspiring and highlights the significance of following a structured training routine and incorporating high-intensity sports as a form of cardio. The 5/3/1 training routine focusing on progressive overload and deload weeks can help in building strength while preventing injuries and overtraining. However, one must remember that fitness is a journey, and consistency is key. Therefore, it is essential to find a fitness routine that one enjoys and can stick to in the long run.