Starting slowly and consistently with very light weights is the essence of Jim Wendler 531 2nd edition. The name of this extremely popular strength training program refers to a rep scheme of 5, 3, 1. You will be working with percentages from your maximum in the routine, and you will be aiming for rep PRs every time you do it.
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Can you relate to 5/3/1 by Jim Wendler?
Athletes of any experience level can use 5/3/1, but it is most commonly used by intermediate athletes. This might be the right program for you if you prefer short training sessions and steady progress. The lifter’s progress is made easier by starting light, Jim believes.
Due to the frequent practice of the movements, new lifters usually progress from beginner routines more rapidly. Those with advanced lifting skills can benefit from its long-term training focus. Check out the website at jimwendler.com for more information.
Wendell 5/3/1 explained
Cycles are at the core of 5/3/1. Each cycle lasts four weeks. You will train either three or four days a week. It is ideal to work four days a week. One core lift should be performed every day. Squat, Deadlift, Bench Press, and Military Press are the lifts. Although you will only perform one main lift per day if you run this program three times a week. As a result, you won’t perform the same exercises every week. Before repeating, you must perform all four lifts.
The reps for each major lift will be set each week.
Week 1: 3×5 (3 sets of 5 reps)
Week 2: 3×3 (3 sets of 3 reps)
During Week 3: 3×5, 3×3, and 1×1 (1 set of 5 reps, 1 set of 3 reps, and 1 set of 1 rep).
We’ll deload (3 sets, 5 reps) during Week 4.
You will begin using heavier weights for your next cycle after completing the previous cycle (4 weeks).
Picking the Weights
It is crucial to first determine your maxes for the four main lifts before choosing your beginning weights. Afterwards, you will want to take 90% of your maximums; these numbers will be the ones you base your first cycle (first 4 weeks) on. You calculate your training weight based on your 1RM in bench press, which is 315 pounds. You use 285 (90%) as the base number. This is how it works:
In the last set, you may notice there are 5+, 3+, and 1+. You will try to complete as many reps as possible during these sets. The goal of each exercise should be a new rep record, not a failure.
Let’s look at an example. As our lift, we will go with the deadlift.
- Approximately 500 pounds equals 1RM
- 90 percent = 450 lbs
For your upper body exercises (bench press and military press) and your lower body exercises (squat and deadlift), you will add 5 pounds to your 1 rep max after your first cycle (first 4 weeks) and recalculate your working numbers.
Assistance Work
Along with 5/3/1, you may perform assistance exercises. But keep in mind that these are only for assistance, and shouldn’t take away from your main lift. Assistive exercises can be incorporated into your 5/3/1 routine in a number of different ways. Here are some examples:
- It’s boring but big –
Do five sets of 10 repetitions after your prescribed number of sets and reps. There is a very high demand for this option.
- Triumvirate –
The main lift should be included in each workout, along with only three exercises. Assistance exercises will only be performed on two lifts. The best exercise for you will depend on your personal preferences.
- Periodization Bible – Dave Tate
Jim Wendler’s book mentions specific exercises. Dave Tate wrote an article that inspired this.
- I’m not doing anything stupid –
Assistance work is not performed by you. There are only a few main lifts at the gym. Except if you have a limited amount of time, this is not recommended.
- Bodyweight –
All assistance exercises are performed here with your bodyweight. It is recommended that you do at least 75 reps of each exercise.
Routine for Wendler 5/3/1
Here’s the full routine, as well as a downloadable link for customization, printing, or downloading. It will calculate your maximum based on your input. You can keep track of your days and sets at the gym by bringing a pen!
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