5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) [Paperback]

Jim Wendler (Author)

Book Description

Publication Date: 2011

5/3/1: The Simplest and Most Effective Training System for Raw Strength, 2nd Edition

The success of the 5/3/1 Method has been nothing short of extraordinary. For the 3 years, 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.

The 5/3/1 Method is truly for anyone that is looking to get stronger. This is not a fancy training program that requires special equipment or Master's degree - all is required is your dedication to moving more weight than you had ever dreamed.

The 5/3/1 2nd Edition features new chapters on programming assistance training for all the big assistance lifts. No more questions on what weights to do and what exercises to choose from. Full body training to increase your squatting and overall strength. Simple and effective ways to eat for size and strength are revealed. Jim also covers how to combine 5/3/1 and Crossfit-style conditioning for maximum benefits and recovery. Finally, rest/pause training for assistance work for building size and strength is programmed for maximum benefit.

136 pages

Product Details

• Paperback: 133 pages
• Publisher: Jim Wendler LLC; 2nd Edition edition (2011)
• Language: English
• ISBN-10: 0578097389
• ISBN-13: 978-0578097381
• ASIN: B00686OYGQ
• Shipping Weight: 1 pounds
• Average Customer Review: 4.8 out of 5 stars  See all reviews (88 customer reviews)
• Amazon Best Sellers Rank: #6,483 in Books (See Top 100 in Books)

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Most Helpful Customer Reviews

34 of 36 people found the following review helpful

5.0 out of 5 stars Simple and Effective January 5, 2012

By J. Kent Barr

Format:Paperback

This book gets 5 stars because it is simple and you will get stronger. It lays out how to keep getting stronger while working just below maximal weight, a huge benefit because it helps you keep going month after month without getting fried. I like to go to the gym with a plan. If you follow this program and have a good idea of what your max is on the big lifts (Squat, Deads, Press, Brench Press, Power Clean) you can go to the gym and put it on autopilot so that all you need to do is concentrate on the lifts and doing the 1st grade math to rack the bar. It also helps deal with the excersize ADD that most have by stearing you toward excersizes that maximize gains in total body strength. There is no fluff here, think authors/coaches/lifters such as Rippetoe and Starr, with simpler programming. Little to no guesswork is required.

I should note that I have not purchased the hard copy, but rather the ebook for both editions 1 and 2. As far as I know the content is exactly the same. I saw that this was now available on amazon and wanted to write a review because I think Jim's philosphy on strength and fitness is the best for 99.9% of the population.

24 of 26 people found the following review helpful

5.0 out of 5 stars it's simple and it works February 6, 2012

By Steve_C

Format:Paperback|Amazon Verified Purchase

the book lays out the 5/3/1 program. the program can be run 2, 3 or 4 days a week (i find this versatility useful - I use the 2 day a week during the rugby season, and 3 day split during off season). it's based on squats, deadlifts, bench press, overhead press, and can also be used on other compound lifts (eg. power clean, weighted dips/chins, etc). the weights that you'll lift each time you go to the gym as well as the minimum number of target reps are calculated based on your one rep max on each lift so you can work out beforehand exactly what your aim for each session is. the weights are gradually increased so you get stronger. the emphasis is on the main lifts, with assistance templates for addressing weak points. as the book points out the assistance work is secondary to the main lifts - these are the ones which will make you stronger.

i've run it for about 8 months and have seen good results so far. the book is humourous, and the simplicity of the program and the fact that it works make it worthwhile

13 of 13 people found the following review helpful

5.0 out of 5 stars 5/3/1 Second Edition September 4, 2012

By David C. Hatfield Jr.

Format:Paperback

Like a few others, I did not purchase through Amazon, but I purchased the eBook through his site, but it should be the same thing.

For those that are questioning the difference between version 1 and version 2, there is a bit more detail, FAQ's, and I think another template or two. But honestly, if you have the first edition check out his website and also his free articles on tnation and you can see most if not all of the changes.

I wasted MANY years off and on in the gym getting nowhere. I read way too many articles and did things like worry about using a stop watch to time the length between sets, worry about time under tension, this loading scheme, that loading scheme. It was always information overload that lead to frustration and burnout and over thinking. A little over a year ago I started on 5/3/1. Here are a few reasons why I think it is good:

- Simplicity. Jim gives different templates in the book depending on your focus at the time. He takes most of the thinking out of it. Just plug in your numbers.
- The right exercises. The fact is a lot of people waste time in the gym doing arm curls and other isolation movements. I used to do them and got nowhere. 5/3/1 uses big boy exercises throughout. You can't help but make progress.
- Supplements. No BS here trying to sell snake oil or pimp some company. Basically he says to eat right and get plenty of rest. So often you see plugs for this supplement or that supplement. Maybe some fish oils, multi-vitamims or other cheap basics, but none of that 100$ bottle of powder that you have to use to get "big". Eat enough good food to make progress (you have to know your own body), get plenty of rest, and follow 5/3/1.
- Records - Jim talks about every time you hit the gym, with the exception of the deload week, to break records. Using the formula he gives you to figure out your 1RM and then also using your rep count from the previous cycle (I call a cycle the 4 weeks through before increasing your numbers and starting week 1 again). Using either one of these you challenge yourself to be better every day and makes lifting fun.
- Programming - You can take what Jim gives you and program an entire year if you want to. No more sitting around thinking about what you will do next week, next month, or whenever program X runs it's course. I like the fact that I don't have to think about programming anymore. Print out the 4 week chart towards the end of the book (I print out about six copies), pick an assistance template, and I'm done. All I have to do is show up, lift, eat and sleep.

How has it worked for me? At almost 37 years old my overhead press has gone up around 45 pounds, squat up around 60, deads up over 100, and my bench up about 15 (my bench sucks so that number is actually impressive for me). And I'm not a novice either who can add these type of lbs easily. At the time of typing I'm only on my second pass through 5/3/1. I can't wait to see what my numbers hit after I max out in another 3 to 6 months.

Even though I give it 5 stars - word of caution for any newbs - Even though I think I'm moderately experienced, I had to read through it front to back about three or four times to totally get it. Also, there are some exercises that may not be well known. Jump on you tube and search for that exercise, they are all out there. Understand the move from there and then learn to do it properly and safely at your own gym.