2017年5月18日 · FSL. FSL means First Set Last. This means you do you first working set last. This is the 65%, 70%, or 75% sets on weeks 1, 2, and 3, respectively. Typically these are done as multiple sets of 5. I prefer to use Prilepin's table to format my FSL sets: Week 1 = 5x5, Week 2 = 3x5, Week 3 = 5x3. Joker Sets

2015年11月17日 · 30 FSL reps -plus the 5/3/1 work sets- seems like plenty of volume but time will tell. Of course this is pretty much meaningless if you don't eat enough. I am a sample of 1 person and this is just my experiment so your mileage may vary. Mr. Wendler has not endorsed this methodology, as far as I know.

2022年4月8日 · FSL was the perfect supplement there because no matter how hard I pushed the PR/joker sets, I could bang out 5x5 FSL no problem. I'm far from an expert, but it seems like higher volume gets you muscle gains. Think BBB or building the monolith or the Deep Water program. I'm just not sure FSL has the volume you need to drive growth.

2021年10月22日 · I do FSL, but not because it lets me go harder on something else. I've found it gives me the perfect weights for some harder than usual variations. So if I do lowbar squats as main, I do FSL 5x5 as challenges: breathing pause, deep stretch, tempo, speed.

10x5 @ FSL means that you use the same weight for 10 sets of 5 reps. The weight you use is the weight you used in your first work set. So say your workout is like this: 1x5 @ 75 lbs 1x5 @ 85 lbs 1x5 @ 95 lbs That would be week three of 5’s PRO. Then for First Set Last (FSL) you would do 10 more sets of five with 75 lbs So 10x5 @ 75 lbs.

2022年4月22日 · Anchor 15-25 jumps/throws 5/3/1 pr sets 5x5 at FSL 25-50 reps assistance The big manipulation here would simply be the implementation of the PR sets and the reduction of supplemental volume. As well as an increase in dynamic volume.

2022年3月2日 · FSL is for hypertrophy in that essentially all set and rep schemes encourage hypertrophy given the right circumstances. FSL is not a mass gainer in the vein of BBB or BBS. In fact, I got the impression from Forever that FSL is ideal for athletes training in other sports but wanting to maintain resistance training.

2023年6月4日 · Been lifting for like 7 months with self-made programs, developed pretty good tecnique and made some progress. Decided it was time to follow a proven program, so i decided based on preferences to pick 531 FSL 4 days a week,with the assistance splitted in Upper Lower except for the back. My goals are aesthetics and general strength.

2022年5月19日 · FSL also gives decent volume though. Also it is usually done with a bit more weight, that will increase in waves as you do the different 5/3/1 rep weeks. In my experience FSL gives a bit better progression on the main lifts. But BBB should also do the job. In short they just a have different focus while still doing both.

2023年3月22日 · 5 sets of 8 at FSL weight would just be a few steps removed from BBB at FSL weight. I'm typically looking for something a bit easier when I am pairing a PR-set based 5/3/1 program with FSL supplemental work. I kinda like the focus of 5x5 on bar speed and good clean reps. I keep rest short to increase the challenge.