The 5/3/1 strength training plan you didn't know about Jim Wendler

Some people say that if you don't know who Jim Wendler is, you may not be very strong.

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As a 275-pound power lifter, his results are simply non-human: squat 1,000 pounds, bench press 675 pounds, deadlift 700 pounds, and a total score of 2,375 pounds.

But Jim Wendler disagrees with this evaluation. "I'm not strong at all," he said. "I may be good at squatting and a few moves, but I can't do other things well. Really. I can't do anything except stagger to the squat rack and do squats."

After retiring from powerlifting, he lost 25 pounds in a few months through simple walking and eating less. He set a goal again for himself: "I want to be able to do a lot of different things and still be in the gym. Full of power. I want to be flexible, flexible, strong, and full of energy. So I designed 5/3/1."

Jim Wendler believes that the 5/3/1 training plan is the best plan he can think of, or at least, the simplest plan.

He said: "Many times, the simplest is the best. To me, this is the truth. In this plan, I can finish training quickly, grow some muscles, and feel the joy of training again.

"I started doing as many times as possible in the last group and refreshing my personal record time and time again."

"From stepping into the weight room to turning around and leaving, it only takes 30 to 45 minutes in total, but I am getting stronger and stronger."

"I think the principles of training are much more important than how many sets and how many times I do in each set. Whenever I feel stuck, whenever I want to try a different action, I will re-examine these principles to make sure everything It's all on the right track." Jim Wendler thought.

Even if you think that the 5/3/1 training program is not for you, these basic principles will stand the test of time. You will benefit a lot by keeping the following principles in mind. "

The core principles of the 5/3/1 training plan method are as follows:

·         Pay attention to multi-joint compound movements, such as squats, deadlifts, bench presses, and standing strength press (shoulder press).

·         Start with extremely light weight.

·         Progress slowly.

·         Create a personal record.

Perhaps the first three principles are not a secret, but "creating personal records" is one of the most unique aspects of the 5/3/1 training plan method, and it is also the place where many people who feel that the capacity of this method is not enough practice wrong.

Setting a personal record is the really interesting part of the 5/3/1 training plan  method. During the entire year of implementing the 5/3/1 training plan program, you will create various personal records.

"The record for most people with their mouths open and closed is their actual maximum weight (1RM). I think this is stupid and lack of foresight. If your squat goes from 225 pounds to only 6 times to 225 pounds to 9 times , You are stronger than before."

If you keep setting yourself a repetition goal and keep achieving it, you will become stronger. Don't trap yourself in the dead end of increasing the actual maximum weight. If you keep refreshing the record, your actual maximum weight will naturally increase.

The principle of "creating personal records" corresponds to the implementation of the 5/3/1 training plan , which is to do as many times as possible in the last group of each training day.

However, Jim Wendler does not recommend training to exhaustion, and should keep a margin of 1 to 2 times. But the last group should be a difficult one. It should be the focus of your attention and requires your best efforts.

Through a 1RM estimation method proposed by the author in the book, anyone can "start from light weight and gradually improve" according to their own situation.

The estimation formula is as follows:

Estimated weight × times × 0.0333 + estimated weight = 1RM

In addition, starting the plan with 90% of the actual maximum weight (1RM) as the maximum training weight (TM) is also one of Jim Wendler's unique designs for 5/3/1 training plan .

"The existence of the maximum training weight is to allow you to cope with the hurdles in life and training. By using 90% of the actual maximum weight, you are both responsible for the training results and leave room for yourself to deal with the inevitable bad training. status.

Essentially, the maximum training weight is the weight you can reach after warming up no matter what training day. Knowing that you can complete the training with the established weight no matter what, you can put yourself into training with confidence. "

4 weeks 5/3/1 training plan  arrangement:

According to this arrangement, you no longer have to guess the number of sets, repetitions, heavy weight, or small weight, you can start training simply and effectively. This is the wonderful thing about the 531 training program.

Entry-level strength training program: SL 5×5 and SS 3×5

5/3/1 training plan  for fitness beginners

The process arrangement of a scientific physical training plan

 

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