By Jim Wendler

The good fortune of the 5/3/1 procedure has been not anything wanting impressive. For the earlier 12 months, the reaction in the direction of this straightforward yet brutally potent education procedure has been overwhelming. it is because it really works. And works for almost somebody keen to install the self-discipline and paintings that obtaining more suitable calls for Elite point lifters to absolute newcomers have all used the 5/3/1 approach; the fundamental tenets of energy education have and should by no means swap. substantial routines, consistent development, and private documents won't ever exit of favor. highschool and faculty coaches at the moment are utilizing the 5/3/1 with their athletes with impressive good fortune; one could song, enforce and should motivate any staff to push for themselves to the restrict. Powerlifters use this software, for either uncooked meets and geared meets.

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

Example text

After constantly failing and having my deadlift go nowhere, I came across Kroc Rows, as described earlier. These did the trick like nothing else I’ve tried. I did one or two sets of high-rep dumbbell rows every week. My upper back got bigger, my grip problems went away, my lats got stronger, and my lockout improved – and because my upper 48 back was so much stronger, my bench, in turn, was more stable. So with one exercise done for two sets a week at most, many of my problems went away. The point of the story is this: find your Kroc Row.

If you want to build your strength in these but can’t do a lot of them, try doing low reps (2-5) and multiple sets (1020). Do this two or three times a week. They’re great to do between sets of bench and military – 34 you can do them in between any pushing exercise. You can also add weight. As far as reps go, do no less than 100 per week. If you can’t do chins, use a Jump Stretch band to assist you. I recommend the Average Band. Pushups Though not as manly as the dip, the pushup still has its place in training.

Again, the most important thing to consider is making progress on the main lifts. Here is another variation: 62 Week 1 Monday Thursday Squat Bench • Assistance work • Assistance work Week 2 Monday Thursday Deadlift Military • • Assistance work Assistance work If you’re training two times per week, I probably wouldn’t use a deload week unless it’s absolutely necessary. 63 Training One Day/Week This isn’t ideal, but I have a few people I’m working with that have had to do this for a few months. This is how we set it up.

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