- 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 (View shipping rates and policies)
- Average Customer Review: 4.7 out of 5 stars See all reviews (317 customer reviews)
- Amazon Best Sellers Rank: #83,292 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
Wendler promotes that technique is everything. If you can't follow proper technique, the weight is too heavy, but by keeping strict form, you minimize the possibility of injury and engage the body in the most efficient way to move the most weight consistently over time. This is especially important to someone in my age range. Wendler doesn't spend much time teaching proper technique, but there are lots of great squat, dead lift, bench press and military press tutorials on Youtube, by greats like Chris Duffin, Ed Coan, Mark Rippetoe and others. Wendler's focus in on how to work his program, which, in my humble opinion, is the most effective strength training program ever. If you are (or seek to be), a competitive lifter, Wendler has newer books with more focused lifting programs "5/3/1 for Powerlifting" and "Beyond 5/3/1". But for overall strength gains for the typical lifter, training to improve performance in other sports, general fitness/strength or if you are like me and just training to hold back the "grim reaper", 5/3/1 is the gold standard. I highly recommend this book.
I had lost interest in lifting for several years, but Wendler's 5/3/1 has greatly renewed my enthusiasm for weight training and I look forward to each and every workout.
I am going to run 5/3/1 for 6-9 more months (at least, longer if my maxes are still increasing), and then probably buy Beyond 5/3/1 and see if there are any 5/3/1 variations in there that appeal to me.
I'm in week 2 of my 3rd month of 5/3/1. I tested all of my maxes before starting, and have seen a significant increase on squat and deadlift already. My starting squat and deadlift were 375 and 515, respectively. After completing week 1 of month 3, my highest calculated maxes (using the formula Wendler provides in the book) are a squat of 415 (+40) and deadlift of 565 (+50). I'm resisting the urge to actually attempt those numbers though. I'll retest after 6 months of running the program or when I'm no longer able to hit the minimum on the 5+/3+/1+ sets. I think my bench press and overhead press numbers have probably gone up too, but not as significantly. I can see improvement from month to month though in that the number of reps I manage on the + sets are usually the same as the month before, but with the increased weight.
Wendler 5/3/1 is easy, but having at least some prior strength training knowledge would be better.
On this program I've lost 40 lb. with another 40 to go. My strength has gone way up. I'm 36 yr/old 6'1 305 (walking around) I currently bench press 320 lb. Military press 200 lb. Squat 350 and Deadlift 435 lb. I'm still steadily getting stronger.
If you're looking for a really good program to follow, then this is a great one to use. The program is centered around the 4 Big Lifts and assistance work. Once you have your 4 Big Lifts down, you can go a couple of different directions with the assistance work. There's great tips for if you're pressed for time, or busting plateaus.
Jim Wendler's other book Beyond 5/3/1 will be my next purchase to drop the other 40 lb. and get to my goal of a 405 bench press.
Most Recent Customer Reviews
All of my lifts have increased and I am only through the first 4 cycles.Read more