Beyond 5/3/1: Simple Training for Extraordinary Results

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There’s no such thing as the ‘best’ 5/3/1 program. There are loads of ways to set up your training week, and dozens of different assistance templates, so it really comes down to which ones work for you. That means which ones work for your training schedule, goals, strengths and weaknesses, and honestly which ones sound like fun to you. Are Joker sets necessary?

Folks are excited about the Beyond 5/3/1 program. It isn’t really 5/3/1 at all so doesn’t fit into this calculator...See the new Beyond 5/3/1 Calculator! July 12, 2013Try to add some conditioning into your schedule. Wendler recommends hill sprints or pushing a sled but not on leg day training. Power Hypertrophy 5/3/1 | LiftVault.com 5/3/1 Vanilla + 3/5/1 Powerlifting Specific Program Variation Once this mesocycle is completed then you will begin the next 4-week cycle using heavier weights on the 4 core lifts. You should try to add 5 pounds on upper body lifts of bench press and overhead press after the 4 week wave. Try to add 10 pounds to your lower body lifts of squats and deadlifts. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego. PROGRESS SLOWLY

To understand how 5/3/1 can work best for you, putting in a little reading work goes a long way. 5/3/1 for Powerlifting by Jim Wendler Slow Progress: The methodical linear progression in the 5/3/1 Workout Program isn’t for everyone. This program is built around long-lasting gains over time. Some people might want to try to add more weight to their lifts in a shorter amount of time. In 5/3/1, you’re expected to train three or four days a week. Each workout is centered around one core lift – the parallel squat, bench press, deadlift, and standing shoulder press. As you can see, you simply run two 5/3/1 cycles before each deload. Training maxes are increased starting in Week 4 after your first full 5/3/1 cycle as per usual. A generous donation supported the addition of the Full Body, Full Boring template from Wendler’s book Beyond 5/3/1: Simple Training for Extraordinary Results . December 23, 2014As always, we’re going to start with a bit of context about the origins of the 5/3/1 program. Ironically, given its popularity in the powerlifting community, 5/3/1 was the program Jim Wendler invented when he decided to move away from the sport. That’s right; Jim Wendler invented 5/3/1 when he quit powerlifting. To be fair, though, either programme would be perfectly fine for an early intermediate, and a lot of it may just come down to personal preference. 5/3/1 Frequently Asked Questions Is 5/3/1 good for beginners? In terms of volume, you’re only doing three work sets per week on each lift. The rest of the volume comes from assistance movements. Now, I can already hear many of you saying, “But I do the Boring But Big Template”! The Boring But Big 5/3/1 template features assistance work where you take 50% of your training max on one of the big movements and then perform 5 sets of 10 reps (5×10). This does, indeed, increase volume. For powerlifting purposes, how useful do you think doing 5×10 at less than 50% of your real training max is? It isn’t that useful at all. Remember, boring but big – the template is explicitly aimed at hypertrophy. https://www.youtube.com/watch?v=s8nsYCPi3Tc Video can’t be loaded because JavaScript is disabled: Jim Wendler's 5 Training Core Values | elitefts.com (https://www.youtube.com/watch?v=s8nsYCPi3Tc)