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: Voodootilar Kazibei
Country: Angola
Language: English (Spanish)
Genre: Career
Published (Last): 24 April 2017
Pages: 146
PDF File Size: 20.35 Mb
ePub File Size: 10.79 Mb
ISBN: 442-2-60307-942-4
Downloads: 97511
Price: Free* [*Free Regsitration Required]
Uploader: Akinotaur

Others at freaky gyms can enter December 18, Fixed the Simplest Strength template. For a powerlifter, this is an absolutely sub-optimal approach. The purpose of testing is to measure or display the results of adaptation after a period of training.

This increases specificity to powerlifting.

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

Some people look for the magic combination of assistance exercises, and completely under-rate the key lift. Simple Training for Extraordinary Results. You’re using a specific percentage of your one-rep max. View this post on Instagram.

Get a bulletproof core. Here’s how it works:.

When I see a program that says three sets of eight reps? It turns out it makes them stronger. Here’s what all that means and how it relates to building scary strength. Use of this site constitutes acceptance of our User Agreement and Privacy Policy.

But the problem is, people live for today’s workout. General Posting Guidelines click for more info: This means you get in a solid six weeks of training before taking that off week. November 19, Added two warm-up options: Adapted from this original comment.

Today I have different aspirations. And both variations are safe if you do them right. It doesn’t last as long as your latest program does. Jim Wendler has a new book on the way: InMehdi created the StrongLifts website and has since amassed a massive following through the use of his easy to follow workout design. Again, compared to other programs, Wendler is well ahead of the curve here.


In all workouts, rest 3 to 5 minutes between sets of the core lift, and 1 to 2 minutes between sets of the assistance exercises. There might be only one really hard set, but the other sets are still quality work. In his training methodology, Jim Wendler puts a very high value on staying far away from those results, and a very low value on feeding the ego’s desire to be constantly evaluating progress.

The program has also received criticism from lifters on two fronts: With chin-ups, Rippetoe suggests performing three sets to fatigue, and once a lifter can complete 3 x 10 with their wendlef, then they can incorporate weighted chin-ups into the program.

I have plenty of things I’d like to add to make the site better.

This effective program is for them. Unrealistically large plate counts might cause your browser to slow down or crash. Where are you going to be in a year?

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

So, even if the weight increases are only monthly, you can still theoretically make progress from week to week by adding reps. These same guys then bitch three months later on some message board that the program didn’t work. Wedler in or sign up in seconds.

If your main goal is to build muscle, stop training with your ego. April 2, A feature requested by several users.

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

Loading should be done in a similar manner, but again, a lifter should pay attention to how their body is handling loads and increase accordingly. If you find your workouts running longer than you’d like, besides manipulating rest times, here are some other strategies you can use to complete the workout faster:. You’re already doing the big basics, right? How do you choose the best program for your needs? The final phase of Starting Strength involves the most variability and by now an athlete is thought to have built a strong enough foundation for the addition of chin-ups.


If you chose a weighted exercise and cannot complete at least 50 reps, you chose a weight that was too high. A post shared by Starting Strength startingstrength on May 21, at 9: Off Season In Season. I’m glad you find it helpful.

Both of these new features were made possible by a donation. Sometimes, instead of what you do in the weight room, it’s what you don’t do that will lead to success. Again, this allows the lifter to autoregulate their heaviest training loads of the day. Jake competes in powerlifting in the lb weight class, and considers himself a professional knee rehabber after tearing his quad squatting in Options include chin-ups, dips, lunges, and back extensions. Early intermediates can make progress much more quickly than once per month.

Use a specific percentage of your one-rep max to lift 5 reps, then 3 reps, then 1 rep. I recommend adding two or three conditioning sessions per week, using hill sprints, Prowler pushes, or whatever else works for you.