Jim Wendler’s 5/3/1 strength training program is extremely popular for two good reasons: it’s simple and it works. 5/3/1 for Beginners. Original article by Jim Wendler here. This page is intended to serve as a companion to this article, not a complete. In today’s program review, we’re going to be tackling Jim Wendler’s iconic 5/3/1 system. Now, before I begin, it is extremely important to note that 5/3/1 is not a.

Author: Kegul Jura
Country: Republic of Macedonia
Language: English (Spanish)
Genre: Video
Published (Last): 23 June 2017
Pages: 25
PDF File Size: 14.47 Mb
ePub File Size: 7.87 Mb
ISBN: 420-2-29317-187-1
Downloads: 57565
Price: Free* [*Free Regsitration Required]
Uploader: Bagore

Here’s what you need to know Getting good at the core lifts will have a huge carryover into everything else. Start light, progress slowly, and leave out the ego in order to bust PRs. Train days a week. Center each workout around one of the following: Use a specific percentage of your one-rep max to lift 5 reps, then 3 reps, then 1 rep.

Options include chin-ups, dips, lunges, and back extensions. I really want to help people, but if they won’t take my advice there’s nothing I can do. That’s fine by me.

I don’t fight the battles. I just don’t fucking care. Look, arguing about strength training theory is stupid. My best powerlifting accomplishment in the pound weight class was a 1,pound squat, pound bench press, pound deadlift, and a 2, total.

Wendlwr, I wasn’t strong at all! Sure, I could waddle up to the monolift and squat, but I couldn’t do anything else. Really, all I could do was squat, bench, and deadlift. Today I have different aspirations. I want to be able to do a bunch of different activities and still kick ass in the weight room. I want to be as mobile, flexible, strong, and in as good a condition as I possibly can.

The bench press, parallel squat, deadlift, and standing press have been the staples of any strong man’s repertoire. Those who ignore these lifts are generally the people who suck at them. If you get good at those, you’ll get good at other stuff, as they have such a huge carryover. While it may seem counterintuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward.

This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now.

This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego. This ties in with starting light, and it keeps lifters who want to get big and strong 53 from sabotaging their own progress. People want a program that will add 40 pounds to their bench in eight weeks. When I ask how much their bench went up in the last year, they hang their heads in shame.

Notice that it’s “rep records” and jmi “one-rep max. To me, this is foolish and short sighted. Each workout is centered around one core lift — the parallel squat, bench press, deadlift, jik standing shoulder press. Then you start the next cycle, using heavier weights on the core lifts.


And that’s where a seemingly simple system starts getting a little more complicated.

Program Comparison: Jim Wendler’s 5/3/1 Vs. StrongLifts 5 x 5 Vs. Starting Strength

You aren’t just picking a weight to lift five times or three times or one time per set. You’re using a specific percentage of your one-rep max. And not your full 1RM. Here’s how it works:. Let’s walk through the Week 1 workout for bench press. After you wendlfr the first cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 wencler to your 1RM for the squat and deadlift.

When I see a program that says three sets of eight reps? That’s the stupidest fucking thing ever. If it doesn’t have a specific percentage based on a specific max, it’s useless. That’s the hallmark of someone who doesn’t understand basic programming. Some programs have no progression from one day to the other. Another unique feature is that final balls-out set in each workout. You don’t have to go beyond the prescribed reps if you don’t feel like it, but there are real benefits to doing so.

I’ve always thought of doing the prescribed reps as simply testing your strength. Anything over and above that builds strength, muscle, and character.

Yes, that last set is the one that puts hair on your chest, but the system doesn’t work without the sets that precede it. I tried cutting those out but I got smaller and weaker. There might be only one really hard set, but the other sets are still quality work.

Better Than Before: A Review of Beyond 5/3/1 by Jim Wendler

My favorites are strength-training staples like chin-ups, dips, lunges, and back extensions. But don’t go ape-shit with supplemental exercises.

They should complement the training, not detract from it.

You must have a very strong reason for doing an exercise. If you don’t, scrap it and move on. There are a number of ways to do assistance work: Boring But Big my version of a hypertrophy programThe Triumvirate shown belowand my favorite, I’m Not Doing Jack Shit, named for those times when you only have time to hit the PR in your key lift and leave.

People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it’s what you don’t do that will lead to success.

And it’s not just from advanced guys. I received a thank-you wendlr a guy who went from for 1 rep on the bench to for The program has iim received 5311 from lifters on two fronts: If your 1RM in the bench iswhy calculate loads off a 1RM of ?


You don’t need to operate at your max to increase your max. Why people get so bent out of shape about taking two steps back if it means they’ll be taking 10 steps forward is beyond me. Then there’s the “disconnected from reality” problem. Few lifters are willing to acknowledge their true 1RM. At one time, I did a seminar every week. Every time, without fail, when I asked someone what their one-rep max was, I’d get this: By using weights they can actually handle, guys are building muscle, avoiding burnout, and most importantly, making progress every workout.

None of this is exactly revolutionary. I learned this in my freshman year. I’ve always made my best gains when I left jlm a bit in the tank. As for the “build too slow” criticism, people tell me that they don’t want to take three months to build up their strength. Where are you going to be in a year? Fuck that, where are you going to be in five years, when wendldr still benching with your ass halfway off the bench?

The pursuit of strength is not a six-month or one-year pursuit. It’s a year pursuit for me.

You’ve got to be smart about it. But everyone wants everything right now. You must do the program the way it’s written. People ask the craziest shit. These same guys then bitch three months later on some message board that the program didn’t work. That’s like complaining that your girl got pregnant despite you using a Trojan condom, except you forget to mention you were wearing the wend,er on your fingers. Some people look for the magic combination of assistance exercises, and completely under-rate the key lift.

I call that majoring in the minors. Assistance work is just that — assistance.

beginners – Fitness

Do one or two exercises for five sets of 10, or maybe do a few more exercises for fewer sets. It doesn’t fucking matter. I sometimes just give people jjim rep number and let them make it up on their own. I don’t know how many times people have blown away their PRs because they learn to train with some restraint and actually use weights that they can handle with good form. I tell guys that the longer your stride, the quicker you’ll tear a hamstring. But the problem is, people live for today’s workout.

No one seems to have the vision anymore to look beyond just what they’re doing today. I plan my training for a year. I know exactly what I wendlerr to do, and what I want to accomplish 12 months in advance. And I know what 5 or 10 pounds a wenfler adds up to over the course of a year.