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.

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It is really that simple. That’s fine by me.

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

That’s the hallmark of someone who doesn’t understand basic programming. When you are slamming forward on the accelerator with bar poundage and constantly exploring your limits, this is not training – it is testing. I’m glad you find it helpful. People ask the craziest shit.


There are four distinct microcylces: Enter your current maximum lift numbers in the form below. I hope these changes to the calculator encourage more people to try it for a few cycles.


Look, arguing about strength training theory is stupid. This section outlines the sets and reps used for the main lifts in the program. If you get good at those, you’ll get good at other stuff, as they have such a huge carryover. 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.

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

Each day, choose one exercise from each of the three categories below, and do 50 – reps of it. The purpose of testing is to measure or display the results of adaptation after a period of training. This allows for a steady linear progression, while the wendlfr also helps with premature burnout. Losing fat is simple. Moderators have the final word 7. Your workout is fat and bloated.

5/3/1: How to Build Pure Strength | T Nation

What do want to see added to the Black Iron Beast calculator? And do it all while having some fun. November 19, Added two warm-up options: And it’s not just from advanced guys.


What makes you fat? You perform each lift only once per week.

They want to start heavy and they want to start now. Prior to BarBend, Jake worked for two years as a strength and conditioning coach for hockey and lacrosse players, and a personal trainer wwndler three years before that, and most recently he was the content writer at The Vitamin Shoppe’s corporate office.

Adapted from this original comment. Simple Training for Extraordinary Results.

Additionally, taking rest days as needed in-between workouts is also recommended. As of right now, Jake has published over 1, articles related to strength athletes and sports. Staying lean is difficult.

I wish I could work on this site full time. There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Read related notes about progression here.