5/3/1: The Simplest and Most Effective Training System for Raw Strength

5/3/1: The Simplest and Most Effective Training System for Raw Strength

Jim Wendler

Language: English

Pages: 97

ISBN: B00B1HOZ6G

Format: PDF / Kindle (mobi) / ePub


The success of the 5/3/1 Method has been nothing short of extraordinary. For the past year, the response towards this simple but brutally effective training system has been overwhelming. This is because it works. And works for just about anyone willing to put in the discipline and work that getting stronger requires

Elite level lifters to absolute beginners have all used the 5/3/1 Method; the basic tenets of strength training have and will never change. Big exercises, constant progress, and personal records will never go out of style.

High school and college coaches are now using the 5/3/1 with their athletes with amazing success; it is easy to track, implement and will inspire any team to push for themselves to the limit.

Powerlifters use this program, for both raw meets and geared meets.

The 5/3/1 Method is truly for anyone that is looking to get stronger. This is not a fancy training program that requires special equipment or Master's degree - all is required is your dedication to moving more weight than you had ever dreamed.

Table of Contents

* The Origin of 5/3/1
* The 5/3/1 Philosophy
* 5/3/1/ Program
* Squat
* Military Press
* Bench Press
* Deadlift
* Training Fashion
* Beginning the Program
* The Last Set
* How to Progress
* Even Smaller Increments?
* Stalling in 5/3/1
* How to Warm Up
* Comparing Rep Maxes
* Having a Less than Stellar Day
* Assistance Exercises
* The Great Debate
* Boring but Big
* Triumvirate
* I’m Not Doing Shit Today
* Periodization Bible
* Bodyweight
* Moving North of Vag
* Training 3 Days a Week
* Training 2 Days a Week
* Training 1 Day a Week
* Using Excel
* 5/3/1 FAQ
* 5/3/1 Comments and Success Stories
* 5/3/1 Percentage Charts
* 5/3/1 Training Log
* About the Author

Sports & PE Equipment You Can Make Yourself

Energy Balance through the Tao: Exercises for Cultivating Yin Energy

Balancing the Equation

Craving: Why We Can't Seem to Get Enough

The Unbreakable Athlete: Injury Prevention

 

 

 

 

 

 

 

 

 

 

 

 

 

many possibilities. Just be sure to give yourself appropriate rest between training days. If you don’t know what “appropriate rest” is, ask yourself this question: Did I get enough rest after my last session to have an optimal training session today? The Squat We’ve heard the refrain a thousand times before that the squat is the “King of All Exercises.” This gets redundant after a while, but there are myriad reasons why it’s stayed on top for so 11 long. The squat really does reign supreme.

descent, push your knees out to the sides and your glutes back. • Arch your upper back hard for the entire lift. This will cause your lower back to arch, too. • Grip the bar with the narrowest grip you can manage without hurting your shoulders. This will ensure that you remain tight throughout the lift. • Once you hit parallel, drive your elbows under the bar and explode up. • Before you take the bar out of the rack, fill your diaphragm with air, place the bar on your back, then

this, you probably shouldn’t be doing this program. • Take 80% or 85% of your supposed max and perform as many reps as possible. • Plug the reps and the weight into this formula to get your estimated 1RM: 20 Weight x Reps x .0333 + Weight = Estimated 1RM Once you have your maxes for each lift (bench, squat, deadlift and standing military press), I want you to take 90% of this number and use this as your “max” for the first 4 weeks of the training cycle. The easiest way to do this is to take

reps 50% x 5 reps 85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps Week 1 Week 2 Week 3 Week 4 75% x 5 reps 80% x 3 reps 75% x 5 reps 40% x 5 reps 80% x 5 reps 85% x 3 reps 85% x 3 reps 50% x 5 reps 85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps Here is option two: I’ve used both options, and both have worked very well for me. Right now, I use option one exclusively and would recommend this for just about everyone.

Write it down and visualize the bar in your hands or on your back. When it’s time, let yourself go and attack the weight. I’ve always thought of doing the prescribed reps as simply testing your strength. Anything over and above that builds strength, muscle and character. Doing the prescribed reps shows you and your body that you’re strong enough for the workout. The extra reps are your way of dominating the workout and getting better. One word of warning, however: don’t take the lighter sets for

Download sample

Download