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The 5-3-1 rule is a popular strength training program developed by Jim Wendler, focusing on gradual progression. It emphasizes four main lifts: squats, bench press, deadlifts, and overhead press. Each cycle involves specific rep schemes—5 reps for the first week, 3 reps for the second week, and 1 rep for the third week, followed by resets and increases in weights. Applying this approach enhances your understanding of estimating 1RM and training loads, ensuring better strength development over time.
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