Get 5 3 1 The Simplest And Most Effective Training System To Increase Raw Strength

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.