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

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This also means I can add other templates with power cleans. Let me know which templates you want to see here. November 6, 2014 In addition to the monthly incremental increases, the program also allows for “rep maxes”. So, even if the weight increases are only monthly, you can still theoretically make progress from week to week by adding reps. Planning 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. Yes, there are variations of 5/3/1 that are well suited for powerlifting. A spreadsheet of a powerlifting 5/3/1 variation is available on Lift Vault. Does 5/3/1 not have enough volume to be effective? The changes and tweaks in this book represent years of training, research, injuries and mistakes. Hell, there is even a new program – Beyond 5/3/1. When I first wrote the original program in 2008, I had no idea that I would be able to expand the program into what it is today. After 25+ years of training and writing programs, I still have that youthful desire to create something new, unique and amazing. When you lose that, you lose life.

While the program itself may look somewhat bare-boned, that’s precisely what makes it so effective. There are several principles at play that drive a program like 5/3/1. Specifically, it was designed to emphasize big, multi-joint movements, start light, progress slowly, utilize periodization principles, and rely on a training max to set your loading prescriptions. You Use Multi-Joint Movements Your training max is a “soft maximum” that is roughly 90% of your true 1-rep capabilities. Deloads and Accessories Wendler takes this even further with the idea of Joker sets. Joker sets are essentially the same thing as setting anAfter finishing your first cycle (first 4 weeks) you will add 5 Lb to your 1 rep max for the upper body exercises (bench press and military press), and 10 Lb to your 1 rep max for your lower body exercises (squat and deadlift) and recalculate your working numbers. Assistance Work The joker sets aren’t strictly necessary, but I would argue that they are important for optimising and maximising your results. Generally speaking, more work performed at heavier weights equals better results, so long as you can recover. Is 5/3/1 good for cutting?

The pursuit of strength is not a six-month or one-year pursuit. It’s a 30-year pursuit for me. You’ve got to be smart about it. But everyone wants everything right now. The 5/3/1 Program is best suited to intermediate lifters who are looking to steadily improve their strength and max lifts. People who’ve completed the Starting Strength and Strong Lift Programs often move on to Wendler’s 5/3/1 Program as the next step in their weightlifting journey. The linear progression combined with one week of de-loading in each 4-week cycle helps you to stay focused and avoids burning out. Is 5/3/1 Program Good for Beginners? When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Sets & Reps

You may perform assistance exercises alongside 5/3/1. But remember these are for assistance and should not take away from your main lifts. There are several different ways you can include assistance exercises into your 5/3/1 routine. Examples are as follows: