Jim Wendler's 5/3/1 is for those who want to get strong. If you want to be pretty - go somewhere else. But, if you want a guide for how to get strong - download this book. Elite level lifters to absolute beginners have all used the 5/3/1 Method; the basic tenets of strength training have and will never change. The 5/3/1 2nd Edition features new chapters on programming assistance training for all the big assistance lifts. Jim also covers how to. Beyond 5/3/1 eBook Edition: Simple Training for Extraordinary Results. The Beyond 5/3/1 eBook has all the tools you need to push the boundaries of strength, intensity, frequency and the quest for a new personal record, all available on-the go, because life gets busy.
|Language:||English, Spanish, Arabic|
|Distribution:||Free* [*Register to download]|
The 5/3/1 program is one of the most popular and widely used training programs today – and this is because it works. Strength, real strength training, has been. Before you embark on any physical fitness program including one that involves lifting heavy weights in your hands, on your back and over your. I've been a big fan of Jim Wendler's writings on strength for awhile. For those that Recently Jim's released a new ebook simply called “”.
Do more or do less - Too many workouts in a week sometimes do more harm than good. Make sure you are recovering properly. Fixing one or more of these things will help you. When should I push the max rep sets? I usually look at the workouts a month in advance and choose the battles that way BUT if I feel good on a day I don't have a scheduled "push" I'll do it and adjust the other workouts accordingly.
Think about leaving at least 1 full rep in the tank Jim always leaves Sometimes I think people get a little too nuts on the last set and I think many people would be best served if they did the last set for the set reps This is not a license to be a pussy; just understand that we are training for something bigger than today.
Boring but big and conditioning work You could combine the two but not right away - you'd have to work up to that sort of work load over a period of time. Jumping into both would be a bad mistake. Be smart and work smart. But dont be a vag. Board Presses As an assistance exercise. Either on MP or Bench day.
Floor Presses Either main movement or assistance. If it's a main movement, be sure you stick with it for a few cycles. After your workout. Retested max, way higher than training max.
What should I do? Don't recalculate. Keep the path your on now. If you are getting stronger the program is obviously working Only as an accessory movement. After a good warm-up start at 8 or 9 MPH. Raise the incline gradually and raise the speed too. I usually end up at 11 or 12 mph at the end.
But start too slow and build up over several workouts. No less than sprints. I have also done 20 second sprints - but this will kill you How to incorporate Power Cleans Before you squat or deadlift.
Ways to avoid overtraining and continue progression Pick your battles.
You dont always need to go for rep maxes. Main lifts over two days and assistance work on third day Below is recommended template for accessory day: o Chins Dips 1 lower body exercise lunges or goodmornings Abs Clean into or start with rack at shoulder height for Military Press Either way is fine - whatever works best for you. This allows my chest and shoulders some time to recover and not stress them.
This doesn't mean I don't press or bench press; it means that my accessory work is usually a lot of lat and upper back work. So with this example in mind, understand that the best solution is not always to do more.
It might be best to back off a bit and let your body recover instead. This might mean to lower the training max of your program, or keep the same training max and only do the prescribed reps. Perform the bench press sets as written, and repeat the percentages on the way down. I assume most of you are doing chins and pull-ups between all your pressing sets. Be sure to continue to do this with these extra pressing sets to keep everything in balance.
Too many younger lifters major in the minors, and they're called assistance lifts for a reason. That's the main point I was trying to make.
When evaluating whether an assistance lift has a place in your program, it helps to consider that assistance lifts are intended to accomplish a few specific goals: prevent strength imbalances.
Let's take a look at the key lifts and what needs to be strong to do them: Squat abs, low back, hamstrings, quads. So with this in mind, we have to have assistance work that compliments these lifts and provides balance.
Don't worry aspiring Jersey Shore stars, your precious hypertrophy will be achieved with volume. Here are some of the best assistance exercises for each area of the above: Abs sit ups, ab wheel roll-outs, hanging leg raises. Low Back good mornings, back raises, reverse hyperextensions. Quads lunges, leg presses. Chest dips, dumbbell presses, dumbbell flyes.
Shoulders any pressing exercise. Hamstrings glute ham raise, good mornings, back raises, leg curls. For the grip, just perform Kroc rows high rep dumbbell rows or high rep shrugs no straps.
You'll notice a lot of overlap with some of these exercises because we're trying to do more with less. That's training economy, a very good thing; better results with less time in the weight room. Now you don't have to perform all of these exercises in one workout just pick one for each group and hammer it home. Some exercises may work better than others but you have to give it time to work. I see people do an exercise for three weeks and fail to put 80lbs on their bench and label it a big failure.
As for volume of the assistance lifts, that tends to vary from person to person and therefore it's hard to program on paper.
When in doubt, push the main lift and do assistance work based on however you might feel that day. Truth is, I tell seminar attendees all the time that a training program rarely fails due to improper assistance exercise selection.
Let's assume athlete a can squat pounds with good form. Increasing the 1RM by ten pounds gives us a new 1RM of pounds. That's an improvement by roughly three percent. On the other hand, let's assume a lighter athlete with a 1RM of pounds on the squat. After the first cycle, that athlete has increased his 1 RM by five percent. One athlete increases his 1RM estimation by three percent, the other by five.
That's a two percent difference. That's a rather subtle detail, but then this imprecision grows bigger with each cycle. Besides, the above example certainly doesn't tap into extremes - think of someone like Wendler who squats over pounds compared to a lightweight fighter with a squat of around Adding the same amount of weight just doesn't seem right.
This may be good or bad, I honestly don't care. Where are you going to be in a year? Fuck that, where are you going to be in five years, when you're still benching with your ass halfway off the bench? The pursuit of strength is not a six-month or one-year pursuit. It's a year pursuit for me. You've got to be smart about it. But everyone wants everything right now. Don't customize. You must do the program the way it's written. People ask the craziest shit. These same guys then bitch three months later on some message board that the program didn't work.
That's like complaining that your girl got pregnant despite you using a Trojan condom, except you forget to mention you were wearing the condom on your fingers. Take it easy with the assistance work.
Some people look for the magic combination of assistance exercises, and completely under-rate the key lift.
I call that majoring in the minors. Assistance work is just that — assistance.
Do one or two exercises for five sets of 10, or maybe do a few more exercises for fewer sets. It's assistance. It doesn't fucking matter. I sometimes just give people a rep number and let them make it up on their own. Say, "push movement: 60 reps," or "pull: reps. Start with the right weights. This bears repeating. I don't know how many times people have blown away their PRs because they learn to train with some restraint and actually use weights that they can handle with good form.
Progress slowly. I tell guys that the longer your stride, the quicker you'll tear a hamstring.
But the problem is, people live for today's workout. No one seems to have the vision anymore to look beyond just what they're doing today. I plan my training for a year. I know exactly what I want to do, and what I want to accomplish 12 months in advance.