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.
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Customer Reviews
Most Helpful Customer Reviews
69 of 74 people found the following review helpful
By Laura
Format:Paperback
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.
55 of 59 people found the following review helpful
Format:Paperback
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.
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 95 people found the following review helpful
By Big Pimpin'
Format:Paperback
I am an Elite lifter who was injured pretty seriously using some of the more "in vogue" training methods for years. It was either quit or find a way to get healthy. I dropped the gear and decided to go back to square one. In a sea of both information and misinformation, I had become confused. That's where 5/3/1 comes in. The simplicity of this program makes it a no-brainer. With volume and recovery controls built into the program, it takes out all the guesswork. I have been using the program for 8 months and am now hitting all time personal records, 500x10 in the deadlift for instance, in all of my lifts. This is amazing considering I was barely able to walk at the beginning of this program.
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.
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.
Most Recent Customer Reviews
4.0 out of 5 stars
5-3-1
Good explanation of why I was training the way I was told to. It's nice to know the reasons behnd it.i
Published 25 days ago by MIles
5.0 out of 5 stars
Excellent
This program is awesome. Wendler breaks everything down in the book, with pictures included, and also has weight percentage break down in the back along with pages to keep a log. Read more
Published 3 months ago by Mel_LMT
5.0 out of 5 stars
great so far
Love this so far, especially as I am almost 46 and want a good program without getting too beaten up. Read more
Published 4 months ago by M. Shimazaki
4.0 out of 5 stars
Well laid out
A good read to get an understanding of how to structure 5/3/1 programmes. It even has the excel spreadsheet programming to set out your training cycles. Read more
Published 4 months ago by Ji Cottrill
5.0 out of 5 stars
Simple and effective
The book does not contain a lot a pages nor is very detailled and scientific. Of course you can sneak online to find the program if you don't want to spend money (even if the... Read more
Published 4 months ago by math
5.0 out of 5 stars
THANKS JIM W
This book was recomended to me by a co-worker its now my complete understanding of what ive been doing for 45 yrs
Jim W has put together old and new tried and true and... Read more
Jim W has put together old and new tried and true and... Read more
Published 4 months ago by GARY A RYAN
4.0 out of 5 stars
Book review
Good for those who are seriously thinking of training heavy. The concept appears confusing at first but it really is simple.
Published 5 months ago by lui
4.0 out of 5 stars
For weightlifters by a weightlifter
First, before you dismiss everything I say (see next paragraph), I've been lifting 3-6 times a week for the past two years. Read more
Published 6 months ago by Just some guy
5.0 out of 5 stars
Great Training
Jim Wendler has put together an excellent program. Although not necessarily "brand new" or "life changing," it is a fantastic training program, great form of periodization. Read more
Published 6 months ago by Another Dude
3.0 out of 5 stars
Could be better
This book is poorly written and edited. However I do like the preset workout routines. To the mindless reader or kid, this may seem like a wonderful intro do strength development. Read more
Published 7 months ago by Ironmindful
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