- Paperback: 100 pages
- Publisher: lulu.com; 1st edition (August 19, 2011)
- Language: English
- ISBN-10: 0557248299
- ISBN-13: 978-0557248292
- Product Dimensions: 8.5 x 0.2 x 11 inches
- Shipping Weight: 6.4 ounces
- Average Customer Review: 4.8 out of 5 stars See all reviews (241 customer reviews)
- Amazon Best Sellers Rank: #56,635 in Books (See Top 100 in Books)
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5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength 1st Edition
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Top Customer Reviews
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.Read more ›
If you want to get strong, like for real, with no gimmicks, look no further. This is straight legit. Plus Jim's own twisted brand of comedy makes it a pleasure to read. I'd recommend it to anyone serious about getting strong whether you are a beginner or pro. It's an essential part of any training library.
With that said, I might make the suggestion that 5/3/1 is not the best beginner program. Starting Strength by Rippetoe would be a better first program to try in my opinion, as I think beginners benefit more from consistent overloading and doing the same compound exercises more than one time per week. But those gains eventually plateau after about 6 months to a year of hard work and that's when this type of program should be used.
All in all, it's definitely worth the money. Plus, Wendler's book is pretty funny and worth a look just for the viewpoint he brings to the table.
Beginners can increase the weight every workout as they develop the neuromuscular pathways-this will last 3-9 months depending on prior lifting experience (ie someone never lifting before might go 9 months before they plateau and someone getting back after a layoff might only go 3 months) When a beginner plateau's they become intermediate.
Intermediate lifters plan their workouts on a weekly basis with light, medium, and heavy work out days during the week. (this description relates to a combination of volume plus intensity not just how heavy the weight is. IE 5 sets of 5 with 185 lbs is heavier than 1 set of 3 with 205) With proper adjustments this system can be used for several years and for athletes that primarily compete in a non weightlifting type sport (track, football, lacrosse etc), might work forever. It takes knowledge and skill to make the proper adjustments and while there are a many sample programs, (Mahlers 5x5, Bill Starr) knowing which to use and what changes to make to overcome plateaus can be challenging. When intermediate programming is exhausted it is time to move to an advanced program.
Advanced programs generally have a monthly plan with heavy, medium, and light weeks scheduled. Note that weeks replace the days of an intermediate program. 5-3-1 is 1 sample of a monthly plan. It is a good one.Read more ›
Most Recent Customer Reviews
this is an awesome strength program Jim Wendler knows his S%^tPublished 2 months ago by Michaelwa67
I've been using this method for about a year and it's amazing. Nothing but PRs and gains. I downloaded the book for free but just recently bought it because I felt as great as... Read morePublished 4 months ago by Troy Troutman
I like to buy books to support the authors rather than just get the content for free online. Also, I'm old fashioned in that I prefer to hold a book anyway. Read morePublished 4 months ago by Alice Goodman
awesome read. I love this book. I cant wait to get the second edition among others!!! THANK YOU!!!Published 5 months ago by miguel
this is a great workout design. simple and effective and uses proven techniques!Published 6 months ago by Theodore J.