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5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength By Jim Wendler 1 2 Before you embark on any physical fitness program, please consult a doctor. This book may not be.

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FSL means First Set Last. This means you do you first working set last. This is the 65%, 70%, or 75% sets on weeks 1, 2, and 3, respectively. Typically these are done as multiple sets of 5. I prefer to use Prilepin's table to format my FSL sets: Week 1 = 5x5, Week 2 = 3x5, Week 3 = 5x3.

Do your normal routine and normal volume (sets & reps) but reduce the weight you use to about 50-60% of what you normally work out with for each exercise. Use the same weight as you normally would, but drop your number of total volume (sets x reps) to 50-60% of your normal volume.

The Boring But Big supplemental program is simple. After completing the strength work with the basic exercise (squat, press, bench press or deadlift), you perform 5 sets of 10 reps with a lighter weight. This might not seem like much work, but it'll lead to new gains in strength and size.

Determine your overall fitness goal/vision. ... Determine your measurable goals. ... Decide how many days a week you can dedicate to strength training. ... Divide up your training days based on your fitness goals. ... Pick the exercises you will do on each training day of the week. ... Repeat for 4-8 weeks.

Start light, progress slowly, and leave out the ego in order to bust PRs. Train 3-4 days a week. Center each workout around one of the following: parallel squat, bench press, deadlift, or standing shoulder press. Use a specific percentage of your one-rep max to lift 5 reps, then 3 reps, then 1 rep.

Yes, Jim Wendler's 5/3/1 is an excellent program for an intermediate lifter (as well as beginner and advanced, using the appropriate versions). The program focuses on main work with the big lifts, along with some added volume and assistance lifts.

The 5/3/1 method popularized by Jim Wendler is a tried and true strength program that focuses on the basics: squat, bench, deadlift, and overhead press. The program highlights those main lifts since they have such a large carryover to other lifts in the gym.

The Boring But Big assistance program is simple. After completing the strength work with the basic exercise (squat, press, bench press or deadlift), you perform 5 sets of 10 reps with a lighter weight. This might not seem like much work, but it'll lead to new gains in strength and hypertrophy.

3) The first time you go through the workouts, you'll do five reps per set for your main lifts. The second time, three reps. The third time through, your first set will use five reps, your second three, and your third one rep. For the fourth and final rotation, you'll go back to five reps.

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Form Packages
Adoption
Bankruptcy
Contractors
Divorce
Home Sales
Employment
Identity Theft
Incorporation
Landlord Tenant
Living Trust
Name Change
Personal Planning
Small Business
Wills & Estates
Packages A-Z
Form Categories
Affidavits
Bankruptcy
Bill of Sale
Corporate - LLC
Divorce
Employment
Identity Theft
Internet Technology
Landlord Tenant
Living Wills
Name Change
Power of Attorney
Real Estate
Small Estates
Wills
All Forms
Forms A-Z
Form Library
Customer Service
Terms of Service
DMCA Policy
About Us
Blog
Affiliates
Contact Us
Privacy Notice
Delete My Account
Site Map
Industries
Forms in Spanish
Localized Forms
State-specific Forms
Forms Kit
Legal Guides
Real Estate Handbook
All Guides
Prepared for You
Notarize
Incorporation services
Our Customers
For Consumers
For Small Business
For Attorneys
Our Sites
US Legal Forms
USLegal
FormsPass
pdfFiller
signNow
airSlate workflows
DocHub
Instapage
Social Media
Call us now toll free:
1-877-389-0141
As seen in:
  • USA Today logo picture
  • CBC News logo picture
  • LA Times logo picture
  • The Washington Post logo picture
  • AP logo picture
  • Forbes logo picture
© Copyright 1997-2025
airSlate Legal Forms, Inc.
3720 Flowood Dr, Flowood, Mississippi 39232