5-3-1: The Simplest and Most Effective Training System to by Jim Wendler

By Jim Wendler

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Extra info for 5-3-1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition

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For example: Sunday Military Press – 3 sets of 5 reps (or whatever week you’re on) Military Press – 5 sets of 10 reps 46 Chin-ups – 5 sets of 10 reps Monday Deadlift – 3 sets of 5 reps (or whatever week you’re on) Deadlift – 5 sets of 10 reps Hanging Leg Raise – 5 sets of 15 reps Wednesday Bench Press - 3 sets of 5 reps (or whatever week you’re on) Bench Press – 5 sets of 10 reps Dumbbell Row – 5 sets of 10 reps Friday Squat - 3 sets of 5 reps (or whatever week you’re on) Squat – 5 sets of 10 reps Leg Curl – 5 sets of 10 reps Don’t let the simplicity of this fool you.

They want their bodies to be symmetrical, from front to back and from side to side. This is how you have to think, and this is why there’s a growing fascination with weak points and the posterior chain. It’s also why so many injuries occur. When I tell you to train like a bodybuilder, I just want balance in your training. If you train your chest, train your back. If you train explosively with weights, train your conditioning level. If you train your conditioning, train your flexibility. Don’t get overzealous with one area for too long.

See how you feel. For example, if you want to do dumbbell bench presses as an 45 assistance exercise after you bench press, and you feel great, do one or two progressive sets and one all-out set. Here’s an example:  80x10  100x10  130x16 Track your personal records on some of your assistance lifts. When you feel great, try to break them. , 4x12 with 80 pounds). Side Note: Train Like a Bodybuilder Whenever I say this, people cringe and run for cover, but there’s a method to my madness. What’s the goal of a bodybuilder?

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