5/3/1 Program Tutorial Part 1 = (Obtaining your training max, Cycle 1, Week 1 workout)

[job187]

strstd.com

Check this site out if you want to calculate how your training-cycle should look like.

[MmaNcovers]

what lifts should one use the 5 3 1 method on? Is it safe to use it for rows?

[WeightLifterNerd]

Its recommended for the squat, bench, deadlift, and military press, but I have gotten results doing them on other exercises like chinups, lat pulldowns, seated rows, etc...

[adilghanty]

Question: for the first two sets do you want to make the lifts as explosive as possible, or slowly to maximise the burn?

[WeightLifterNerd]

depends on your goals if you want to isolate and get a better burn in your chest do the reps slower, if your looking to get strong a powerful do the reps explosive, I typically take 1-2 seconds down then as I push the weight up I try to be as explosive as possible, I lift for strength and power as I am a powerlifter.

[adilghanty]

@WeightLifterNerd

Thanks. What are your current lifts?

[WeightLifterNerd]

Currently 345 bench press narrow grip, 336 paused bench press, 512 deadlift, 440 squat.

[DJLeopard316]

Thanks for the video!!

[taylorgang1223]

Why do use the training max instead of the actual max

[WeightLifterNerd]

I guess to build slowly perhaps.

[matklstrength]

@taylorgang1223

its so you dont fuck yourself up for the rest of your weeks training.

[sjjdiienno1]

@taylorgang1223 buy the book and read it cover to cover and you'll know why. its all to do with letting yout to progress steadily.

[lllogical]

have you been making progessive gains with this program? it seems that the only set that can actually make you stronger is the last set to failure.

[WeightLifterNerd]

I have used this program for a good number of exercises and have made some great progress on some stuff while others minor progress, I actually tried modifying the program where I only go to max reps on the 3rd week this cycle, so that is an experiment in the making.

[lllogical]

@WeightLifterNerd thats for the output. I want to use other execises like cleans and snatches but it seems that you would only use them for the assist exercises with lighter weights

[WeightLifterNerd]

Yeah I used the 5/3/1 for a number of exercises and have gotten decent progress.

[ichater]

@WeightLifterNerd Aren't you only meant to use the 5 3 1 for Bench, millitary, dead and Squat? Do you use variations of these exercises such as DB Millitary, Front squats or Floor press? I'm yet to purchase Weindlers e Book and am doing the conjugate method however I think training to something so simple and specific will be good to stay on forus

[sjjdiienno1]

i was like halfway through my second cycle and damn near got a hernia cuz i wasnt watching my form but now im all healed and i really cant wait to start this program up again and finish it out

[DDLR]

Sorry mate,

You are doing this wrong.

• Each training cycle lasts 4 weeks.

• The first week you will do 3 sets of 5 reps (3x5).

• The second week you will do 3 sets of 3 reps (3x3).

• The third week you will do 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep (5/3/1).

• The fourth week you will do 3 sets of 5 reps (3x5). This is an easy deload week.

---------------------

You only did 1 set of 5 reps on each (65%x5reps - 75%x5 reps - 85% x max for 1 set ) Your last set is correct

[WeightLifterNerd]

No I did it right.

This video only talks about the first week not all 4 weeks. Your first set is 65% for 5 reps, second set 75% for 5 reps, last set 85% for as many reps as possible. 2 sets of 5 reps, last set as many reps as possible. i did two sets of 5 reps in this video one with 190, and one with 220, 2 sets of 5.

[OHWolves1694]

your wrists are in the wrong position. u want to keep your wrists in line with your forearms. nice benching though

[thewhitezombie666]

Nevermind I just re read it hahaha

[thewhitezombie666]

I thought the first week was 5sets, 5 reps and week two was 3sets, 3 reps, and week three was 3 sets, of 5reps, and then 3 reps and then 1 rep. Am I wrong, thats how I read it on Muscle and Fitness.

[rondy16]

I heard about this program and read about it in a fitness magazine. I bought the book and love the way the program is set up. Simple, progressive, and not a risk of over training. These videos are a great supplement to the book. I just started this week, and for the first time in a long time I am excited for the next workout and can't wait to see where I am at next month.

[PocketHercules99]

This workout is hard to do on your own

Ive been doing for about a month , noticed a few pounds of muscle strength

Is this workout good for a lean guy tryin to add some muscle?

[WeightLifterNerd]

jim wendler says this program is good for all!

[paypalmoneymaker09]

how many exercises do you do with this program on a daily basis ?

and du you use same formula ?

[WeightLifterNerd]

I use it with a bunch of exercises. But not with every exericise.

[paypalmoneymaker09]

do you have tah buy the ebook

[WeightLifterNerd]

Yeah to get the whole book you have to purchase it.

[paypalmoneymaker09]

How well does this work im a business man and do not have much time to go to the gym i need a program that can be short and give good results

[WeightLifterNerd]

It varies for everyone, there were some exercises that I made a lot of progress on within a short period of time, and some not so much progress on.

[gricedave]

Excellent - thanks for the time you put into this! It's really helped me understand this workout program.

[WeightLifterNerd]

Your welcome, I have a whole playlist that goes over each of the 4 week workouts in pretty good depth. It has helped me out a lot, so hopefully it will help out others.

[IncredibleHulkRobert]

This is a great tutorial! It even tells me that I should try the 5/3/1 program. In fact, I'm considering doing it starting Monday.

[WeightLifterNerd]

It has helped me on of various exercises. I will be releasing the week 2 workout this monday.

[WeightLifterNerd]

Well this is only the first week, the second week you on your last set you work up to 90% of your training max, then the third week you work up to 95% on your last set. This program tries to just gradually build you up, and not rush things I guess.

[CertifiedOddBall]

Thank you.

[WeightLifterNerd]

Hey man why haven't I seen videos from ya lately, when we going to see the 300 bench happen? You been ok?

You could even try this tutorial if you want!

[cyberkai99]

AWESOME tutorial. I've considered doing this program, but never tried it because I never really understood how it all works.

[WeightLifterNerd]

Yeah I just want to help out if anyone wants to start it up.

[tlast2012dude]

good tutorial!

[WeightLifterNerd]

Thanks.