- File Size: 2927 KB
- Print Length: 131 pages
- Page Numbers Source ISBN: 1592407330
- Publisher: Jim Wendler LLC; 2nd Edition edition (December 5, 2012)
- Publication Date: December 5, 2012
- Sold by: Amazon Digital Services LLC
- Language: English
- ASIN: B00AJ8CIQM
- Text-to-Speech: Enabled
- Word Wise: Enabled
- Lending: Enabled
- Amazon Best Sellers Rank: #15,115 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
5/3/1: The Simplest and Most Effective Training System for Raw Strength Kindle Edition
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Rippetoe's Starting Strength:
- Great for novice/intermediate lifters
- Uses large compound lifts (Squat/Deadlift/Bench Press/Military Press)
- Intense focus on learning the big lifts with safe forms to avoid injury
- Great early gains (mostly due to developing correct form and the beginner's lower initial weights and untapped potential) but easier to stall if you don't follow the program (ie, add a bunch of extra crap to it or allow for proper recovery)
- Builds a great foundation of strength
- Requires a bulking diet (3000+ calories/day and lots of protein (GOMAD?)) to do the program correctly and add pounds. Very little diet details, you'll need other sources for this.
- No conditioning, just strength training
- Little flexibility in programming (3 big lifts, 3 days a week), few accessory lifts recommended to modify program
- Great for novice/intermediate/advanced lifters
- Uses large compound lifts (Squat/Deadlift/Bench Press/Military Press) for core programming
- Provides bullet point tips for big lifts (Wendler praises Rippetoe's SS book for learning the lifts)
- Slower gains (linear progression through 4 week cycles) but structured in a way that allows progression to continue for years
- Builds a great foundation of strength but also allows for more accessory work flexibility to tailor the program to your goals
- Addresses diet from several angles (fast bulking, slow gains, losing fat, eating right, book recommendations)
- Very flexible programming (many templates anywhere from 2 days/week to 4 days/week, longer cycles, periodization, DoggCrapp, North of Vag, etc)
I haven't been lifting for long (less than a year) so take all this with a grain of salt. I try to do my research on these programs but I'm still learning. I did Starting Strength for 5 months and am starting 5/3/1 now (1st cycle, rest week). I'll update this if I find anything I've written is incorrect or misleading. Feel free to criticize/comment.
This is an excellent step for someone coming off a novice plan like Starting Strength or Stronglifts and looking to keep adding up those gains but the book isn't always as clear as it could be. I'm still using 5/3/1 as I close in on joining the 1000 lb club - so it's definitely working for me. I would recommend this book if you think that it will fit your needs.
Jim's writing style is also enjoyable. He doesn't mince words, and this book is packed with useful knowledge. If you are questioning buying this and trying the program, stop dilly-dallying around and just do it.
My one rep max stats @170 lbs bodyweight before for Squat/Deadlift/OHP/Bench were 235/350/120/235
My one rep max stats @175 lbs bodyweight after 5 complete cycles: 290/385/145/250
(My gains were interrupted by a jetski accident that caused some serious damage to my legs. I wasn't able to lift anything for about a month, but I came back and picked up where I left off.)
Most recent customer reviews
I did get a little confused in the Assistance work section.Read more