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5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength, by Jim Wendler
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The success of the 5/3/1 Method has been nothing short of extraordinary. For the past year, the response towards this simple but brutally effective training system has been overwhelming. This is because it works. And works for just about anyone willing to put in the discipline and work that getting stronger requires Elite level lifters to absolute beginners have all used the 5/3/1 Method; the basic tenets of strength training have and will never change. Big exercises, constant progress, and personal records will never go out of style. High school and college coaches are now using the 5/3/1 with their athletes with amazing success; it is easy to track, implement and will inspire any team to push for themselves to the limit. Powerlifters use this program, for both raw meets and geared meets.
- Sales Rank: #48647 in Books
- Published on: 2011-08-19
- Original language: English
- Number of items: 1
- Dimensions: 11.00" h x .23" w x 8.50" l, .55 pounds
- Binding: Paperback
- 100 pages
Most helpful customer reviews
75 of 80 people found the following review helpful.
Simple system for great gains.
By Chad Van Schoelandt
Some background on myself: I did some weight lifting in high school, got out of shape in college, and a few years ago decided to get back into shape. After losing a lot of weight and months on Mark Ripptoe's Starting Strength program for beginners I was stalling and decided to switch to Wendler's 5/3/1 system. I started when I was 24 years old and have been using it for 11 months making constant improvements.
Some results from the system: Over the months I have put on about 20 lbs of mostly lean body weight, including spending one month focusing on losing fat. The 1 rep maxes on my lifts have gone up approx as follows: Deadlift up 70 lbs, Squat up 100 lbs, Bench Press up 30 lbs. I have also gained significantly in other rep ranges, improved my chinups from zero to 18 solid with a full range of motion. People have definitely commented on the physical changes, like the development of my shoulders and back, while on the program. Whether or not these gains seem significant, they are better than the zilch I was getting before and keep coming. As a further note, this is with basically ok eating and without any spectacular supplements (i.e., multi-vitamin, protein powders and creatine).
Some advantages of the system: It is straightforward, easy to understand, and can be repeated indefinitely. Instead of always having to change the program and figure out what to do the next month, as with some programs, you just start 5/3/1, increase the weights each month and every so often reset the weight a bit. You naturally will get different rep ranges and you are focusing on the big compound movements, so there is no need for radical reprogramming. You will not, however, get training ADD because of the flexibility in the assistance work. I tend to stick mostly with the Boring But Big template, and have added power cleans (as addressed in the book's FAQ), but have changed the assistance work from time to time. You can get a lot of variety in the assistance work, but continue to have a good measure of progress in the main lifts.
86 of 94 people found the following review helpful.
Get stronger, leaner, and faster--it's for runners too!
By Laura
Runners World is wrong. The high rep low weight approach to strength training is a time waster. Emphasizing 4 compound movements and utilizing a compartively low volume approach, 5-3-1 is efficient, effective and fun. Progress is quantifiable, and month by month you will see yourself get stronger as you set PRs in the weight room and on the road. After a little over a year, I've taken 15 minutes off my half-marathon time (from 2:05-1:50), while running less and enjoying it more. In addition to improving your performance, this program will transform your body in a way that no amount of running can, and I promise it won't make you big, unless you're a dude. I very highly recommend this program to women and to runners. Buy it and do it. You won't regret it.
0 of 0 people found the following review helpful.
Easy to read, no BS, true to its name. Must have if you want to be strong.
By Kevin M Bania
Great basis for getting strong, big, and powerful. I program workouts for a small crossfit gym, and this has been instrumental in understanding and implementing a no-BS strength program into the lives of our members. Wendler has published a very straightforward piece of literature that should be read by anyone interested in getting strong. It's not convoluted, it doesn't go off on ridiculous tangents (Westside, Louie). It doesn't include an obscene amount of anecdotes and attempts at humorous musing (SS, Rip). It gets to the point so I don't have to sift through filler to get what I want: strong.
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