By Jim Wendler
The luck of the 5/3/1 approach has been not anything wanting amazing. For the earlier 12 months, the reaction in the direction of this straightforward yet brutally powerful education process has been overwhelming. it's because it really works. And works for almost somebody keen to install the self-discipline and paintings that obtaining better calls for Elite point lifters to absolute newcomers have all used the 5/3/1 procedure; the elemental tenets of power education have and should by no means swap. monstrous routines, consistent development, and private documents won't ever exit of fashion. highschool and faculty coaches at the moment are utilizing the 5/3/1 with their athletes with notable good fortune; you may song, enforce and should encourage any staff to push for themselves to the restrict. Powerlifters use this software, for either uncooked meets and geared meets.
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Extra resources for 5 3 1: The Simplest and Most Effective Training System to Increase Raw Strength
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.
Week 1 Monday Thursday Squat Deadlift Bench Military • Assistance Work • Assistance Work Week 2 Same as week 1 For your assistance work, I would pick one or two exercises per lift (so, 2-4 total assistance lifts) per day. Again, the most important thing to consider is making progress on the main lifts. Here is another variation: 62 Week 1 Monday Thursday Squat Bench • Assistance work • Assistance work Week 2 Monday Thursday Deadlift Military • • Assistance work Assistance work If you’re training two times per week, I probably wouldn’t use a deload week unless it’s absolutely necessary.
See how you feel. For example, if you want to do dumbbell bench presses as an assistance exercise after you bench press, and you feel great, do one or two progressive sets and one all-out set. Here’s an example: • 80x10 • 100x10 • 130x16 Track your personal records on some of your assistance lifts. When you feel great, try to break them. , 4x12 with 80 pounds). Side Note: Train Like a Bodybuilder Whenever I say this, people cringe and run for cover, but there’s a method to my madness. What’s the goal of a bodybuilder?