5/3/1: The Simplest and Most Effective Training System for by Jim Wendler

By Jim Wendler

The luck of the 5/3/1 technique has been not anything in need of striking. For the prior 12 months, the reaction in the direction of this easy yet brutally potent education process has been overwhelming. it's because it really works. And works for almost a person prepared to install the self-discipline and paintings that obtaining more suitable requires

Elite point lifters to absolute rookies have all used the 5/3/1 procedure; the elemental tenets of energy education have and should by no means switch. titanic workouts, consistent growth, and private files won't ever exit of style.

High university and faculty coaches at the moment are utilizing the 5/3/1 with their athletes with impressive good fortune; you can actually music, enforce and should motivate any group to push for themselves to the limit.

Powerlifters use this application, for either uncooked meets and geared meets.

The 5/3/1 technique is actually for somebody that's trying to get superior. this isn't a posh education software that calls for specific apparatus or Master's measure - all is needed is your commitment to relocating extra weight than you had ever dreamed.

Table of Contents

* The foundation of 5/3/1
* The 5/3/1 Philosophy
* 5/3/1/ software
* Squat
* army Press
* Bench Press
* Deadlift
* education model
* starting this system
* The final Set
* easy methods to growth
* Even Smaller Increments?
* Stalling in 5/3/1
* the way to hot Up
* evaluating Rep Maxes
* Having a below Stellar Day
* tips routines
* the good Debate
* dull yet vast
* Triumvirate
* I’m now not Doing Shit at the present time
* Periodization Bible
* body weight
* relocating North of Vag
* education three Days per week
* education 2 Days per week
* education 1 Day per week
* utilizing Excel
* 5/3/1 FAQ
* 5/3/1 reviews and good fortune tales
* 5/3/1 percent Charts
* 5/3/1 education Log
* concerning the writer

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Extra resources for 5/3/1: The Simplest and Most Effective Training System for Raw Strength

Example text

Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? Fuck you. I’ve got scars and blood and vomit. This is a call to arms for some of you. It is for me, too. Stop all the things that make you a pussy and steal your energy. Get your life back. 54 The Warm-up Foam Roll Perform 30-50 rolls per leg for the following areas of the body. • IT Band/Hamstring/Quad • Lower and Upper Back • Piriformis 55 Stretching Do 3-5 sets of 10 seconds for each stretch.

Walking lunge, backwards lunge…doesn’t matter. Side lunges are kind of lame, though. Step-ups Remember when all the Olympic lifters thought the Bulgarians replaced squats with step-ups? And since they couldn’t think for themselves, they did too? Remember when they realized the joke was on them? I still laugh about that today. In any case, the step-up is a great exercise for your legs and ass. Just don’t be Cheater McCheaterstein and use a box that’s 10” off the ground, push off with your back leg like a donkey, then post on message boards how you did 315x10 with each leg on step-ups.

Hamstrings/Low Back 56 • Hip Flexors/Quads 57 • Shoulders/Chest Jump Rope Take only as much rest as you need between each exercise to perform it correctly. • 100 double leg • 50 left leg • 50 right leg • 100 alternating left leg and right leg • 50 high knees • 100 double leg 58 5/3/1 – You have the book, so you know what to do. Do whatever assistance work/template you feel is appropriate. Do not ask. Just do it. Conditioning The two best things to do are Prowler pushes/sprints, or sprinting hills.

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