What is the 5/3/1?
5/3/1 is a training program invented by Jim Wendler - a former powerlifter and a very, very strong person. The program focuses on the following four exercises:
Barbell squat
Bench Press
Dead lifts
Military Press
They are the core of 5/3/1. The workout program also includes:dumbbell bench press, back rows, dips, abdominal exercises, leg press etc. auxiliary exercises that which are to be added according to our goals.
What is the program
The program follows a few simple rules:
- We do one core exercise per day + isolation exercises;
- Do not train more than two days in a row;
- The first week is 3x5 + any major movement, namely 5, 5, 5 + (ie the last set we're doing at least 5 repetitions and continue until failure or desired repetitions);
- The second week is 3x3 + any major movement, namely 3, 3, 3 + (ie the last set we're doing at least 3 repetitions and continue until failure or desired repetitions);
- The third week do 5, 3, 1 + any major move - (ie the last set we're doing at least 5 repetitions and continue until failure or desired repetitions)
- Fourth week we deload (reduce the weight and do not train until failure).
- We don't just pick up any weight and do five, three or one repetition for a few sets.
- You're using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it.
So if your 1RM on the deadlift is 350lbs/160kg 90% of that is 315lbs/143kg.
Here's all this put in a table:
|
Set 1
|
65% x 5
|
70% x 3
|
75% x 5
|
40% x 5
|
|
Set 2
|
75% x 5
|
80% x 3
|
85% x 3
|
50% x 5
|
|
Set 3
|
85% x 5+
|
90% x 3+
|
95% x 1+
|
60% x 5
|
What is our one-rep max?
According to Jim Wendler most people have no idea what exactly is a max unit. They know how much weight they can do for 2 reps on the bench press... but that "try" was six months ago. Therefore, the program tells us to begin the first month with 90% of the maximum weight that you think you can lift on all the core lifts.
This also applies to people who regularly train with low repetitions and often test their one-rep maxes. It is always better to start a little lighter and progress slowly than go all in.
What if we can do more repetitions than the program tells us to?
According to Jim program works great if we do not go over the required repetitons for each set. But also according to him, however the more we push ourselves the more muscle,strenght and mental strenght we will gain.
I myself always strive to beating my old "record" from my last week, so i can't say much about this.
One of the disadvantages of the program is that it augments the ego. It's great when things get to us, lift more, improve my last time record, etc. All this gives us the strength and energy to continue and to become stronger. However, when we fail to improve our performance, we lifted less on a certain exercise or even did one less rep it may have the opposite effect, our ego is crushed, our motivation goes down etc.They are people that benefit from this.Yes, there are people who are motivated by this, but they are rather few. So i'll give you some pointers of what you should do on your last reps.
- If you are fit, rested, fed, have good form even when you're tired and do not believe you will be able to do good enough - shoot to the max! (With good form, of course).
- If you're in shape, but not quite top shape or you have another workout later, or you have an important job after training - shoot to the max, but leave some fuel left in the tank, don't go untill complete failure.
- If you are crushed, sleepy, not very concentrated, not particularly motivated - go to the gym, do the minimum number of repetitions, forget the + and go home to recover.
- If you're absolutely dead - best scip the workout
Do not miss deload week
Probably most of you will have very good results in the first three weeks and will decide that they do not need a "relax" week well that... would be wrong. I've seen it many times, i've done it many times myself, but as we all know it's not all about lifting heavy and training hard, we have to give our bodies time to recover.
So what are the pros of the deload week:
- Allows the body to recover more quickly;
- It allows the body to better adapt to the weight;
- Reduces the risk of overtraining;
- Reduces the risk of injury.
- You've probably heard that rest makes you stronger, well that is 100% correct.
How to progress?
Once you have successfully completed a 4-week cycle of training, increase the maximum weight off all the core exercises. On the Bench Press and on the Millitary Press it's best not inscrease that weight by more than 5lbs/2.5kg, and on the Squats and Deadlifts 10lbs/5kg .
Remember about not going "all in" it is always better to progress slowly.
Question: I can barely hit the minimum amount of repetitions on the last sets what do i do?
A typical example of a lack of patience - the man started with too much weight or he increased the maximum weight too much after the last four week cycle.
Answer: "Leave your ego out of the gym and reduce the weight"
Sample Program
- To the Military press we add dips and chin-ups as auxillary movements;
- To the Deadlifts we add good mornings and hanging leg raises;
- To the Bench Press we add dumbell rows and dumbell chest presses;
- To The Barbell Squats we add leg presses and leg curls.
And we are ready:
Workout 1
1) Standing shoulder press
Week 1
Week 2
Week 3
Week 4 |
3
|
5
3
5/3/1
5
|
65,75,85
70,80,90
75,85,95
40,50,60
|
| 2) Dip |
5
|
15
|
|
| 3) Chin-up |
5
|
10
|
|
1) Deadlift
Week 1
Week 2
Week 3
Week 4 |
3
|
5
3
5/3/1
5
|
65,75,85
70,80,90
75,85,95
40,50,60
|
| 2) Good morning |
5
|
12
|
|
| 3) Hanging leg raise |
5
|
15
|
|
1) Bench press
Week 1
Week 2
Week 3
Week 4 |
3
|
5
3
5/3/1
5
|
65,75,85
70,80,90
75,85,95
40,50,60
|
| 2) Dumbbell chest press |
5
|
15
|
|
| 3) Dumbbell row |
5
|
10
|
|
1) Squat
Week 1
Week 2
Week 3
Week 4 |
3
|
5
3
5/3/1
5
|
65,75,85
70,80,90
75,85,95
40,50,60
|
| 2) Leg press |
5
|
15
|
|
| 3) Leg curl |
5
|
10
|
|
Alternative assistance exercises
As you can see repetitions in the assistance movements ranged from 10 to 15. It's not nessacery for the exercises to be the same , but it's important for them to work the same muscle groups. For example if you are not able to perform pull ups you can switch them for the lat pulldowns, they are working the same muscle groups so it's okay.
Instead of doing leg raises you can do captain's chairs or plank.
The weight of the assistance movements
If you are wondering about how much weight should i use on the auxiliary exercises, note the following -
they are auxiliary exercises! Of course it should not be too light, but not overdo them - they have a complementary role. Push yourself to your limits on the core exercises and then perform the auxiliary ones. Of course increase the weight when you are able to do all the sets and repetitions with good form but don't go overboard. On the other hand - if you are tired - you can reduce weight, sets, and / or repetitions of a given exercise.
Breaks
Rest between sets of core exercises should be between 3 and 5 min, while while on the auxiliary exercises - between 1 and 2 minutes
Pros of the 5/3/1
- It's simple
- It concentrates on the core compound exercises.
- There are clear instructions on how to progress.
- There are clear instructions on how to train when you're not in shape, or for some reason you can not push yourself in the gym.
- There are clear recommendations when and how to do deload.
Do not customize the program
"People ask the craziest shit," Wendler says, his voice getting louder again. " 'Can I combine 5/3/1 with Westside for Skinny Bastards?' Why not just do one or the other and make progress?
"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 freakin' fingers."
(sources:t-nation.com)
