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Jim Wendler 5/3/1 thoughts?

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MercNil
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    « Reply #15 on: November 24, 2011, 02:41:52 PM »
    http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

    http://articles.elitefts.com/articles/training-articles/52-most-common-531-questions/

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    Alsavier
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    « Reply #16 on: November 24, 2011, 10:42:28 PM »
    The thing with 5/3/1 is you can easily modify it for what you need.
    If you want more mass, you can just do what he tells you each day, and then for assistance you do whatever you want. e.g. hypertrophy assistance.
    Or if your all about strength you can do all the assistance lifts to make you better at the main 4 lifts.
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    « Reply #17 on: November 25, 2011, 10:30:49 AM »
    He really doesn't care what exerices nor sets nor reps for assistance exercises.
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    MercNil
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    « Reply #18 on: November 25, 2011, 01:15:17 PM »
    Another way to look at 5/3/1 is that it's a mini cycle (been around since 1983) rather than the traditional powerlifting cycle. Smiley
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    BergstromRapz
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    « Reply #19 on: February 27, 2012, 12:42:23 AM »
    Quote from: Woe Is Me on November 22, 2011, 04:18:03 AM
    How effective is that program strength and mass wise? I wanted to buy it but want to know if anyone tried it before and had good results.

    it gives slow strength gains (which is good for the advanced) & allows u to adjust/add extra exercises for volume so i think u can grow a lot in mass too. Jim Wendtler himself is pretty big for a powerlifter i think Smiley

    no, i never tried it.
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    « Reply #20 on: February 28, 2012, 12:02:59 PM »
    Its a great long term programme.

    I've been using it for ages and adjust my assistance every couple of months to keep things fresh. Its a good mix of strength (powerfliting) and higher rep stuff with the assistance.

    Like any long term strength programme you will get stronger and therefore bigger.

    P.S It does work for beginners - there is nothing wrong with getting slow and steady gains!
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    nov
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    « Reply #21 on: March 09, 2012, 12:45:06 AM »
    531 is a good program for both advanced and beginners ( complete newbs might want to learn to use theire body properly first aka bw excercises etc ) and it is also very flexible wich is a good thing.

    For beginners wendler recommends this:

    day1:
    squat: 5/3/1.
    bench: 3x5 x 55/65/75%.
    assistence excercises.

    day2:
    deads: 5/3/1.
    press: 5/3/1.
    assistence excercises.

    day3:
    bench: 5/3/1.
    squat: 3x5 x 55/65/75%
    assistence excercises.

    But the boring but big( BBB ) template can also be good for beginners, because alot of reps on the big four are a excellent way of learning the lifts.

    the BBB template:

    day1:
    bench: 5/3/1, bench: 5x10 x 50% of tm, row: 5x10.

    day2:
    squat: 5/3/1, squat: 5x10 x 50% of tm, legcurls: 5x10.

    day3:
    press: 5/3/1, press: 5x10 x 50% of tm, chins/pulldowns: 5x10.

    day4:
    deads: 5/3/1, deads: 5x10 x 50% of tm, leg raises: 5x10.

    It doesnt get much simpler than this and it should be a good routine for both mass and strenght, something beginners need.
    « Last Edit: March 09, 2012, 12:47:44 AM by nov » Logged
    stats: age: 26. height: 175cm. weight: 60-ish kg.

    lifts:
    deadlift: 1x112,5kg.
    bench: 9x67,5kg, 8x70kg.
    OHpress: 3x50kg.
    squat: 6x60kg.
    db row: 6x32,5kg pr arm.

    Goals:
    bench: 1x100kg.
    squat: 1x100kg.
    deadlift: 1x140kg.
    press: 1x60kg.
    chins: 20 x bw, 10 x bw + 20kg.
    db row: 10 x 40kg
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