By Jim Wendler

The good fortune of the 5/3/1 approach has been not anything in need of remarkable. For the earlier yr, the reaction in the direction of this easy yet brutally powerful education process has been overwhelming. the reason for this is that it really works. And works for nearly somebody keen to install the self-discipline and paintings that obtaining better requires

Elite point lifters to absolute novices have all used the 5/3/1 approach; the fundamental tenets of energy education have and should by no means swap. huge routines, consistent development, and private files won't ever exit of style.

High college and school coaches are actually utilizing the 5/3/1 with their athletes with impressive luck; you can tune, enforce and should encourage any workforce to push for themselves to the limit.

Powerlifters use this application, for either uncooked meets and geared meets.

The 5/3/1 approach is actually for an individual that's trying to get greater. this isn't a complicated education application that calls for certain gear or Master's measure - all is needed is your commitment to relocating extra weight than you had ever dreamed.

Table of Contents

* The foundation of 5/3/1
* The 5/3/1 Philosophy
* 5/3/1/ application
* Squat
* army Press
* Bench Press
* Deadlift
* education type
* starting this system
* The final Set
* find out how to development
* Even Smaller Increments?
* Stalling in 5/3/1
* easy methods to hot Up
* evaluating Rep Maxes
* Having a under Stellar Day
* advice routines
* the nice Debate
* uninteresting yet substantial
* Triumvirate
* I’m now not Doing Shit at the present time
* Periodization Bible
* body weight
* relocating North of Vag
* education three Days per week
* education 2 Days per week
* education 1 Day every week
* utilizing Excel
* 5/3/1 FAQ
* 5/3/1 reviews and luck tales
* 5/3/1 percent Charts
* 5/3/1 education Log
* in regards to the writer

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

Example text

If I had very little time to train, I’d do this. Sometimes, when you’re struggling to find time to train, you think you can’t make progress. With this type of training, you will. Assistance Work #4: Periodization Bible by Dave Tate This pattern of assistance work is inspired by an article Dave Tate wrote called The Periodization Bible, Part I. This is the piece that launched a thousand box squats, speed benches and good mornings, but very few deadlifts. That was a joke. Day 1 Military Press (5/3/1) • Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) • Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs) • Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions) Day 2 Deadlift (5/3/1) • Hamstrings – 5 sets of 10-20 reps (Leg Curls, Glute-Ham Raise) • Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats) • Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend) 50 Day 3 Bench Press (5/3/1) • Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) • Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs) • Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions) Day 4 Squat (5/3/1) • Low Back – 5 sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning) • Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats) • Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend) You can change exercises however you see fit.

That’s it. Do this 3-4 times a week and you won’t fall into the trap of being normal. You’ll be strong, healthy and in shape. You won’t make New Year’s resolutions because you’ll be living it every day. You can eat that final piece of pie and not count carbs because you just ran 20 hill sprints for the third time this week. You can wake up and not feel like shit because you’ve actually taken the time to foam roll and stretch. You actually have some traps from deadlifting. You don’t fall for fitness trends, because you know what works.

Side lunges are kind of lame, though. Step-ups Remember when all the Olympic lifters thought the Bulgarians replaced squats with step-ups? And since they couldn’t think for themselves, they did too? Remember when they realized the joke was on them? I still laugh about that today. In any case, the step-up is a great exercise for your legs and ass. Just don’t be Cheater McCheaterstein and use a box that’s 10” off the ground, push off with your back leg like a donkey, then post on message boards how you did 315x10 with each leg on step-ups.

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5/3/1: The Simplest and Most Effective Training System for by Jim Wendler
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