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.

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This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego. Only about 10 percent of people are able to do it.

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

51 movements include the squat, deadlift, overhead press, bench press, and barbell row. If it doesn’t have a specific percentage based on a specific wendlrr, it’s useless. Those who ignore these lifts are generally the people who suck at them. You can do all of your reps for each category one at a time, or to finish your workout faster, you can cycle through a set from each category in a circuit.

I’ve always thought of doing the prescribed reps as simply testing your strength.

Need New Workout Gear? While it initially feels like you are making faster progress, in reality it is only a matter of time before it puts you beyond your recovery capacity.


And it’s not just from advanced guys. The lighter percentages, while great for long-term, sustained progress, completely bias the program towards hypertrophy and away from strength. This section outlines the sets and reps used for the main lifts in the program. 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.

Before each workout, do a warm-up that includes mobility, flexibility, something to raise your core temperature and heart rate like rope jumpingand foam rolling. Made possible by a donation. I received a thank-you from a guy who went from for 1 rep on the bench to for Progress posts must be detailed and useful. Unlike Phase 1, Phase 2 will vary in length and lifters will have to adjust this phase length accordingly for their own progress.

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

Others at freaky gyms can enter If you find that you are consistently not hitting the sets and reps for a lift over a period of at least one full three week cycle, it is time to lower your Training Max for that wendller. A lifter will have to judge how their body feels with various increases. Using this training max, all of your work set weights are calculated based on the percentages shown above. As such, he wanted to come up with a program that took a more holistic approach to strength; he wanted to incorporate conditioning and mobility into his wenler plan sendler attack.

The purpose of testing is to measure or display the results of adaptation after a period of training. Click Here for a one-stop shop of our most important resources. I plan my training for a year.


This effective program is for them. Phase 2 is similar to Phase 1, but takes out one of the deadlifts and includes a power clean for five sets of triples. I call that majoring in the minors. My best powerlifting accomplishment in the pound wendoer class was a 1,pound squat, pound bench press, pound deadlift, and a 2, total.

5/3/1: How to Build Pure Strength | T Nation

I have plenty of things I’d like to add to make the site better. The purpose of training is to be a stimulus that drives adaptation.

It’s a year pursuit for me. Remember, boring but big — the template is explicitly aimed at hypertrophy. This workout routine is designed to progress an athlete slow through a simple linear periodized program, aka long-term one direction steady progress.

With chin-ups, Rippetoe suggests performing three sets to fatigue, and once a lifter can complete 3 x 10 with their bodyweight, then they can incorporate weighted chin-ups into the program. Adapted from this original comment. This means you get in a solid six weeks of training before taking that off week.

By this time, there should be a fundamental understanding of the movements and a solid strength foundation built. Another unique feature is that final balls-out set in each workout.