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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Early intermediates can make progress much more quickly than once per month. I learned this in my freshman year. Dips for Chest vs. This is a key addition for all powerlifters.

Simple Training for Extraordinary Results are now available in the calculator. October 13, Added the Building the Monolith template. Wednler is also fine to spend a few weeks ramping up and add days over 51. Look, if you want to lift heavy stuff, you have to lift heavy stuff. For a powerlifter, this is an absolutely sub-optimal approach.

No self promotion, surveys, or market research 9. I really want to help people, but if they won’t take my advice there’s nothing I can do. My best powerlifting accomplishment in the pound weight class was a 1,pound squat, pound bench press, pound deadlift, and a 2, total. No self promotion, surveys, or market research. Get your copy now! The number of sets you use to accomplish this is not important. The concept of the Starting Strength program has been around the longest and continues to stand the test of time.

In his training methodology, Jim Wendler puts a very high value on staying far away from those results, and a very low value on feeding the ego’s desire to be constantly evaluating progress. A post shared by Jim Wendler jimwendler on Sep 4, at If you encounter any problems, please let me know petermichaux hotmail.


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

Then you start the next cycle, using heavier weights on the core lifts. It’s a year pursuit for me. Read related notes about progression here. Fuck that, where are you going to be in five years, when you’re still benching with your ass halfway off the bench? It includes two workouts composed of five different movements. There are a number of ways to do assistance work: I just don’t fucking care.

A spreadsheet for this program can be found here. These goals and aims are well and good, but many run contradictory to maximizing powerlifting performance. If you are new to powerlifting-style workouts, check out Starting Strength. While it initially feels like you are making faster progress, in reality it is only a matter of time before it puts you beyond your recovery capacity.

Dumbbell Flye Exercise Guide.

Don’t fall into the newbie trap of letting your Training Max or training weights be the be all end all of how you gauge strength or progress.

Training one body part per day is outdated, and wendelr workouts don’t always cut it. Your Training Max is not a measure of your progress or your strength – Its only purpose is to inform the weights you use in training. Jim Wendler has a new book on the way: Both of these new features were made possible by a donation. This is a very hard pill to swallow for most lifters. Get your hip flexors out of this movement and you’ll build better, stronger abs.


Unlike Phase 1, Phase 2 will vary in length and lifters will have to adjust this phase length accordingly for their own progress. And it’s not just from wendelr guys. Yes, that last set is the one that puts hair on your chest, but the system doesn’t work kim the sets that precede it.

Now, this is a good start towards improving specificity. No wsndler, injury, or pain related questions. A post wendlfr by Starting Strength startingstrength on May 21, at 9: On the one hand, you increase your training max by a fixed linear increment every single month. Use the muscle round technique to light up your brachialis and add size to your arms.

This program, designed with the competitive athlete in mind, served as a fantastic frame work for someone looking to improve their overall condition rather than focus explicitly on powerlifting performance.

Be respectful, civil, and charitable. As of right ewndler, Jake has published over 1, articles related to strength athletes and sports. Few lifters are willing to acknowledge their true 1RM. You perform each lift only once per week.

The dead fish factor. You’re using a specific percentage of your one-rep max.


Click Here for a one-stop shop of our most important resources. If it doesn’t have a specific percentage based on a specific max, it’s useless. You must have a very strong reason for doing an exercise.