Introducing the Wendler´s 5/3/1 program, designed to improve your overall strength and fitness. Created by Jim Wendler, a world class power lifter, the program helps trainees who have a hard time gaining power and strength. As we all know, strength is a critical aspect with regards to training. Beginners often make the mistake of focusing on building muscle, when the first they should do is to build strength. A strong foundation makes a better platform for new muscle. Eventually, the trainee burns out and plateaus and has no results to speak of.
This program is different from conventional programs and at first glance, many volume trainees will balk at the paltry reps and sets in this workout. But rest assured, the small numbers of reps and sets are designed with the express purpose of building pure strength. And let´s not forget the heavy weight you´ll be pushing!
The program focuses on he Big Three - Squats, Deadlifts, and Bench Press. These are the best mass building and strength building exercises for your body and they are simple to perform. You will only do 3 sets of each exercise at 5, 3, and 1 rep max. It´s as simple as that.
Now before you embark on this program, it is essential that you find your 1 rep max. You´ll need this to accurately calculate how much percentage of 1 rep max you need to push. Wendler however says that once you get your 1 rep max, take 90% of it and use that number as your goal. So if my 1 rep max was 100 lbs, I would first take 90% of 100, which gives me 90 lbs and I will use this weight as a reference point.
The reason Wendler decided to do this was because most trainees are not comfortable with the idea of going to their 1 rep max. It is, after all, an incredibly taxing (though satisfying!) endeavour. Consequently, most trainees don´t know how to accurately gauge their 1 rep max. Thus Wendler believes that the best way to beat the uncertainty is to take just 90% of your 1 rep max. This percentage is more than enough intensity to put on some mass and strength in your frame.
So remember, focus on the Big Three (along with assistance training) and use only 90% of your 1 rep max as your reference point. I have included a link to the actual program and encourage you to give it a try. You will be pleasantly surprised by the results.
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