3 sets of deadlifts, barbell squats. overhead press, barbell rows twice a week pushing high intensity will get you bigger than whatever that nonsense is
Instead of doing 50 reps of a meme exercise for abs like the pallof press treat it like any other muscle: weighted, high effort. 2-3 sets of 5 per exercise, one exercise per muscle, 2x a week near failure. For the 6pack: Cable crunches or weighted crunches (arms straight over your head holding the weight for a harder lever). For the obliques (vertical plane): side bends on the smith machine so you can go heavy as fuck. For the obliques (rotation): high to low bent over twists.
>>77316689 /fit/ is not a good place to discuss routines anymore mate, board's dead 90% of remaining posters never lifted or are absolute retards like >>77316725
Nice. I'm just running 1000% awesome with 5's PRO and FSL. I do a lot of aerobic work, 8-15 hours a week depending, and so far it works well. I don't understand leader/anchor shit. Leaders are higher volume and anchors are higher intensity? I thought the point of 531 was that intensity is regulated every cycle.
>>77316706 I'm skeptical of Wendler's suggested rep ranges for accessories too. I do 25-50 and make sure they're reasonably hard.
>>77318043 In Wendler's defense he was basing the accessories off of West Side shit which was a bunch of roided psychos sitting in a circle and figuring out shit to do while Louise yelled at them for training quads while incoherently mumbling about fast reps.
>>77316689 Pushups are retarded, 100 reps per assistance exercise is retarded. You should have arm/side delt isolation. Doing leg isolation instead of that is retarded. No rowing/rear delts is retarded. Do lateral raises, curls, overhead extensions, Facepulls.