One of the things I like about 5/3/1 is the simplicity and efficiency that the programme brings. I disagree. Press question mark to learn the rest of the keyboard shortcuts. Rhodes and Vincent: prepare thy anuses. You then do 5x10 of a matching exercise after, along with accessories. Cookies help us deliver our Services. nsuns 5/3/1 is a program that condenses the 4 weeks of Jim Wendler 5/3/1 into one workout week. That'll be more likely to get you dem mass gains. I had a break in action and figured now was the time to do it. Talk about how lifts, workouts, etc went this day; PRs achieved; goals set; whatever! A post shared by Jim Wendler (@jimwendler) on … 2- Any opinions on the best accessories to add to the program? This program’s name is a bit confusing because this program is not really 5/3/1 at all. I've been making steady improvement whereas I stalled hard on linear progression programs (earlier than I thought I would/supposed to), and it took be a too long to … You then do 5x10 of a … The author . I've leaned out and my lifts have gone up. Doing 5/3/1 or 3/5/1 sets then 5 sets of 10 at the specific intensities of the week. Any tips? The anchor cycle brought back old fashioned 5/3/1 sets for weeks 1 and 3 and marked for me the first time since I started this year of 5/3/1 Forever that I did that instead 5s PRO, Spinal Tap or other craziness. A program that centers on just four compound lifts: the bench press, back squat, deadlift, and overhead press. A place to discuss all 5/3/1 variants, related training, techniques, and fitness considerations. They think they need to do more. If your diet is in check, you'll get ripped from the high volume assistance work. Keep them the same? It leaves too much planning up to yourself. 5/3/1 is not great long-term if you are looking to build muscle, you're trying to fit a square peg into a round hole. Jim Wendler's 5/3/1 is all about starting with very light weights while progressing slowly and consistently. 5/3/1 BBB hits back/traps, quads, glute, hams, forearms, You should add something for your arms/shoulders, abs, calfs, chest. You could take a look at the gzcl method. This page is intended to serve as a companion to this article, not a complete replacement for it, so please make sure to read the original in full as well as this page. Since this is only in his Forever book I won't give away the details but it's similar to the 5/3/1 BBB routine. You have four main barbell lifts: overhead press, deadlifts, bench press, and squat. Can I still use this program? 2. You will increase your top set by 5 - 10% in weight and aim to complete the repetition maximum for the day. 5/3/1 BBB is a separate program to 5/3/1 written by Wendler. Deadlift from 315 to 405 or 29% Squat from 325 to 375 or 15% Bench Press from 210 to 225 or 7% (seated) OHP from 125 to 130 or 4% Powerlifting Total from 850 to 1005 or 18% Weight: 206 up to 210 with same waist measurements Diet: Leangains style Recomp Thoughts on Wendler 5/3/1 Boring But Big: I really enjoy the 4 weeks cycling and the 4 workouts. The material in Beyond 5/3/1 will help you to improve the original 5/3/1 program by leaps and bounds. anchors and leaders) and over 50 different 5/3/1 training templates. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I like the idea of doing the BBB set on an opposite day as it feels a bit like overkill. Hypertrophy is largely a product of volume. While I don’t consider Beyond 5/3/1 must read material for the average powerlifter, if 5/3/1 really appeals to you personally, you need to grab a copy and give it a read. Press question mark to learn the rest of the keyboard shortcuts. After 6 arduous weeks, I have finished with Jim Wendler’s “5/3/1 Building the Monolith” aka “5/3/1 for Size”. Please use this post to discuss your training for the day! Dude, thanks for the detailed answer. 5/3/1.XLS V3.0F - Most Comprehensive Spreadsheet Ever (Accessory Planner, 3-Day..) By now most of you here have probably seen my previous 531 spreadsheets so no introduction here. 5/3/1 Basic Structure and the Training Max. Allberg November 8, 2019, 2:20pm #4 The 5/3/1 method builds on your 1RM (one-repetition maximum)—the heaviest weight you can lift for one perfect rep on an exercise. It’s relatively simple. Second, it does a good job of putting on strength and size. Boring but big challenge is 3 month hypertrophy/strength period where u only do your 5/3/1 to the prescribed last set but then do boring but big 1st week 50% 2nd 60% 3rd 70%. So reset that max? So why exactly wouldn't 5/3/1 work? So I started cutting on this cycle, and because of that, opted to do 5's pro + FSL. Example for upper body do a Tricep/Shoulder/Horizontal Row/Bicep movement. And u alternate BBB squats with deadlift and press with bench. I use that for squat/ohp and bench and after that Indo the bodybuilding program. Steve Shaw is the original founder of Muscle and Brawn, an experienced powerlifter with over 31 years experience pumping iron. Anyone who tells you it cannot work for hypertrophy does not understand the program or programming in general. Absolutely nothing about adding accessory work makes a program wrong. And all other percentages is based on the training max, also pretty easy. For those who have heard about the system but were uncertain on how to do it, let us school you in the ways of 5/3/1. To begin, test your actual one-rep max. Jim Wendler 5/3/1 Joker Sets explained. It's not gonna work for you. It is both brutally simple and effective, making it one of the most popular 5/3/1 variations. This is a progress video of the highlights of my full year on the Jim Wendler 5/3/1 program. All other assistance work should be kept to a minimum. After, do some first set last work. I have read every 5/3/1 book, spent tons of hours looking at forum posts from other users, and watching videos on this program. On upper body days, be sure to do some kind of pulling (rows or chins) exercise. Black Iron Beast is staying on top of the game with this new calculator. Focus exercises -Bench press, Overhead press, Squat and Deadlift; Exercises are performed according to the weight percentages outlined on Wendler 5/3/1 programme for pure strength. To set it up I would stick to the normal Bench/Squat/OHP/Deadlift. By using our Services or clicking I agree, you agree to our use of cookies. Your main work must be proportiona Using a variation of the 5/3/1 Five/Dime and 5/3/1 Strength Circuits.