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: Nigar Kazratilar
Country: Zambia
Language: English (Spanish)
Genre: Sex
Published (Last): 13 May 2015
Pages: 399
PDF File Size: 10.37 Mb
ePub File Size: 14.25 Mb
ISBN: 394-4-79206-767-8
Downloads: 3276
Price: Free* [*Free Regsitration Required]
Uploader: Mosho

Hi, It looks like you find this site valuable and use the calculator regularly. Another unique feature is that final balls-out set in each workout. jiim

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

As you can see, Weeks One and Two are switched. The bar weight input in the form now allows you to enter any weight. And both variations are safe if you do them right.

If you are new to powerlifting-style workouts, check out Starting Strength. At the end of each month, you increase your training max weight on the lower-body movements, the squat and the deadlift, by 10lbs; you increase your training max on the upper-body movements, the bench and the press, by 5lbs. Read related notes about progression here.

As such, he wanted to come up with a program that took a more holistic approach to strength; he wanted to incorporate conditioning wendlee mobility into his overall plan of attack.

Getting good at the core lifts will have a huge carryover into everything else. This quick drill does it all: This ties in with starting light, and it keeps lifters who want to get big and strong yesterday from sabotaging their own progress. Jim Wendler does not provide any guidelines for rest between sets, so you can tailor this to your recovery and scheduling needs. View this post on Instagram.


Most exercises have value if you do them correctly. Both of these new features were made possible by a donation. Again, compared to other programs, Wendler is well ahead of the curve here.

No threads that are answered by the Wiki, searching, or Google. Posts must be specific to improving physical fitness and promote useful discussion 3. At some point as you’re running this program, you may reach a point where you are unable to complete the sets and reps for your main lifts, either at all or with clean, fast reps.

Phase 2 is similar to Phase 1, but takes out one of the deadlifts and includes a power clean for five sets of triples. After you finish the first cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.

Here’s how wendlfr works:.

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

People ask the craziest shit. But the problem is, people live for today’s workout. Center each workout around one of the following: Options include chin-ups, dips, lunges, and back extensions. The concept of the Starting Strength program has been around the longest and continues to stand the test of time.



Crank some Black Sabbath. If you don’t, scrap it and move on. It’s a lifetime pursuit. There are a number of ways to do assistance work: I learned this in my freshman year.

I tried cutting those out but I got smaller and weaker. Simple Training for Extraordinary Results are now available in the calculator. This does, indeed, increase volume. Here are the keys to making it work:.

This means you never have two heavy weeks in a row. Day A and Day B will be rotated and will both have a rest day in-between them. 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 lift.

By this time, there should be a fundamental understanding of the movements and a solid strength foundation built.

Template Pick your poison! Note that this is should not be to true muscular failureand you should leave reps “in the tank” on these sets.

You perform each lift only once wedler week.

I hope these changes to the calculator encourage more people to try it for a few cycles. At one time, I did a seminar every week. No, I wasn’t strong at all! No threads that are answered by the Wiki, searching, or Google 1. Multiple Sets – sets: Again, Wendler seems to have come to this conclusion himself.