Beyond 5/3/1: Simple Training for Extraordinary Results

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You know Wendler has his own forum, full of guys running his programs, probably including many of the guys who were test cases for this particular program? It will take a lifter years to exhaust every possibility presented in Beyond 5/3/1 if you cant get bigger and stronger over time with the programmes and methods in this book then you’re beyond help. The base version of 5/3/1 doesn’t offer enough volume for much muscle growth, and the reps are too low.

In my 20-plus years of training, while others have flip-flopped into “bodybuilding” or “kettlebells,” I have never lost the passion to get stronger. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. During the last month, by eliminating the AMRAP sets, you allow for an extended “recovery” period where fatigue dissipates.nSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler's 5/3/1 strength program. Without understanding of these concepts, which are discussed in Beyond 5/3/1, you’re not actually doing Wendler’s current program. Once you do a few cycles it starts to knock the crap out of you and assistance will probably be the last thing on your mind. The original 5/3/1 released in 2009 was a straightforward system designed by Jim Wendler for himself for selfish reasons the 5/3/1 concept was something along the lines of doing the big lifts and push the prowler. The “original” version of the program published on T-Nation in 2009 does, in fact, only contain 3 working sets for each primary movement.

But when you have your own body on the line, you tend to put a lot more effort, time, and care into designing a program. Become a T Nation+ member and get immediate access to all of our member-only videos, articles, coaching groups and more. And as long as you’re sticking to something resembling this, I think it’s fair to say that you’re following a 5/3/1 programme. The lighter percentages, while great for long-term, sustained progress, completely bias the program towards hypertrophy and away from strength.To calculate the overall star rating and percentage breakdown by star, we don’t use a simple average. Generally speaking, more work performed at heavier weights equals better results, so long as you can recover.

Great read for those who are familiar with the Wendler Philosophy and want to broaden their horizons, or those who have completed the novice portion of their strength training. It’s one of the big reasons I was originally attracted me to Hugh Jackman’s workout when he was preparing to act in his 2013 film The Wolverine. Week Training Cycles – New 5/3/1 Training Over the past couple of years, I have come up with a great way to plan your 5/3/1 training cycles and keep your training, mind and body on track. In reading this book and checking his forums it's clear what kind of questions he gets all the time.

Now, ever since I started doing floor press, every time a rep feels so heavy I think I'm going to miss it, I am able to grind it out. Like many other programs we’ve seen, the emphasis on the 1:1 bench to press ratio is just unnecessary and sub-optimal for powerlifters.

I think i could probably go back to starting strength with these lifts but I am just going to stick it out and see if I can make progress albeit a little slower than starting strength would be.Once you hit a wall with stronglifts, starting strength or any other beginners routine 5/3/1 is a solid next step. Now, while I still don’t consider the following template optimal, because I prefer at least three upperbody sessions per week, and because the volume still isn’t autoregulated, I do want to give you guys a starting point for making a 5/3/1 for Powerlifting template. The traditional 5/3/1 template for main lifts had nothing wrong with it anyway, just run that for a while with BBB or Triumvirate assistance. To help make it as easy as possible, he provides countless assistance work templates – ranging from extra heavy work for powerlifters to body-torching high volume work for bodybuilders.