Jim Wendler is one of the most popular speakers and coaches in the fitness industry. He has achieved many personal bests in the gym, including squatting and deadlifting over 1000 pounds and bench pressing over 675 pounds. Wendler is an expert on fitness and health and has worked in the industry for over 20 years. He has a website where he posts regular articles about powerlifting and strength training.
5/3/1 Is a Pr-Based Program
5/3/1 is a PR-based strength training program that emphasizes the importance of supplemental work. This type of work helps increase the number of reps and the intensity of the lifts. Generally, the rep scheme for the 5/3/1 program is 85% x 1+, with the addition of a few supplemental sets. These sets help build muscle and strength, and they help reduce the sandbagging effect.
While the five-3-1 program is challenging, it has several great elements. The four main lifts require a barbell and weight plates, but the program can also be completed with dumbbells and chin-up bars. A weighted vest and carry implements can also be useful.
It Uses Training Percentages
One of the most popular training programs uses training percentages to build strength. These programs use certain percentages of 1RM for various sets and reps. They have been used by countless athletes and strength enthusiasts for decades. Some of the most prominent strength coaches have developed their programs using these methods.
The 5/3/1 Program, developed by Jim Wendler, consists of four-week mesocycles, with waves of three to four days of training. The 5/3/1 program focuses on core lifts such as the bench press and the deadlift. By using training percentages, you can increase the amount of weight you use on each of these exercises by as much as 10% each week.
It Uses a Deload Week
A deload week is an important part of any training program, and Jim Wendler’s program is no exception. It protects his participants from injury and overtraining while allowing them to dial back from their records. In other words, his training program allows people to gradually ramp up their repetitions and intensity, rather than accelerating them to the point of injury.
The purpose of a deload week is to allow your body time to adjust to high levels of stress. This allows it to adapt to stress more effectively, resulting in increased performance. A deload week is recommended at least once a month.
It Uses Back-Off Sets at 50-60% of Your 1-Rep Max
One way to increase your strength is to add back-off sets at 50-60% of your one-rep max. These sets can be done in a variety of ways, including 5 sets of 10 reps, 4 reps of 4, or no back-off sets at all. The back-off sets will give you a chance to improve your technique.
The 531 training method from Jim Wendler is effective and easy to follow. It incorporates bodyweight exercises and increases the intensity of the main lifts once a week. The 531 methods are repeated over 4 weeks. In each training week, the intensity of the main lifts increases by five to ten pounds.
It Uses a Westside-Style Assistance Work Template
A Westside-style assistance work template is a great tool for strength training. Unlike a standard workout where you focus only on the main exercises, an assistance work template helps you maximize the time you spend on your weaker lifts. For example, a five-rep set of the squat is one of the best ways to increase your bench press. When training a powerlifter, a typical training week will include upper-body exercises, lower-body exercises, and abs. Each of the days in the weekly schedule will focus on different powerlifting muscles. The Westside-style assistance work template is comprised of a triumvirate of assistance exercises that focus on all three powerlifting muscles: chest, triceps, and back.