Since the original 5/3/1 book and the second edition came out, I've been working to improve the 5/3/1 program. The program was originally. Join our 5/3/1 philosophy and program for strength training, big exercise and constant progress. The 5/3/1 2nd Edition E-book will offer an exclusive look at. DOWNLOAD PDF 29 Using Excel – 92 Stalling in 5/3/1 - 30 Eating for Size and Strength - 94 How .. Jim Wendler – deadlifted using nothing higher than a training max. Understanding Adult Education and Training: 2nd edition.
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When I decided to try Jim Wendler's 5/3/1 program, the first thing I thought of was on competing, get 5/3/1 For Powerlifting and possibly the 2nd Edition of 5/3/1. When you've calculated four waves, hit the "Download Program PDF" button. Jim Wendler 5 3 1 SECOND EDITION - dokument [*.pdf] 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength By. 7. nov beyond 5/3/1 pdf jim wendler 5/3/1 program wendler 5 3 1 template. If you're not planning on competing, just get the 2nd Edition of 5/3/1.
I was in shape then, and could do just about anything. Fast forward five years, and I was at the bottom of the food chain. That feeling of being a fat-ass was awful. I was exactly what I despised. I remember once watching a young woman walk for exercise when I was in college. I was mystified as to why this seemingly fit woman was simply walking.
I remember thinking to myself that if I ever reached a point in my life where I had to walk to get exercise, it might be time to clean out my ears with a gun. The point, however, is this: I was fat and out of shape. Simply walking and not eating as much helped me out immensely. I was able to move again. I could run, sprint, jog, jump rope or do just about anything.
But damn was I weak. I knew where I wanted to go. I simply wanted to deadlift and squat over pounds again, and I wanted to bench press That was it. And I wanted to do it without the aid of powerlifting gear like bench shirts and squat suits. I also wanted an easy plan to get there. I needed a plan for all of this. I had recently become a father, and my priorities had changed.
I wanted to go in the weight room, have my work planned for me, and get out. No bullshit, no problem. Because my bench, squat and deadlift goals were so straightforward, I gave myself 12 months to accomplish them.
I worked backward from these numbers and ended up with beginning weights that were really light. I mean ridiculously light. I had a plan, though, and I followed through. Or the simplest, at least. Sometimes, however, the simplest is the best. In my case, this proved to be true. I was breezing through my workouts, putting on some muscle, and having fun again. I began pushing my last set for as many reps as I could, setting personal records in the process.
Training was fun again. Gone were the three hour marathons of bench shirt training and sweating my ass off wearing tight polyester gear. I was in and out of the weight room in minutes, and I was still getting stronger.
After about three months of training, I got a wild hair up my ass and tried to pull a max deadlift. After my sets were over, I loaded up the bar and pulled for 3 reps what I thought I might be able to pull once.
Plus, the deadlift was always my worst lift. I began playing more and more with this program. I switched things up, experimented on friends and training partners and read some old books on training, and this is what I came up with. Hell, it may change even more with time, but the basics will always remain the same.
Beginners have been told to do this for years, and advanced lifters swear by these movements. Multi-joint lifts are lifts that involve more than one muscle — i. These lifts are the most efficient for building muscle and strength.
Examples are the squat, deadlift, bench press and power clean. Hopefully you will. Starting too light allows for more time for you to progress forward. You have to keep inching forward. This is a very hard pill to swallow for most lifters. They want to start heavy, and they want to start now.
This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego. Progress Slowly This goes hand in hand with starting light. The assistance work is hard, heavy and high volume.
You WILL get sore! Older bodybuilders championed this style of training and it has been popularized by Bill Starr and Mark Rippetoe in the strength training world.
I believe that this is a great way to train, from beginner to advanced, provided that you program the training and the lifts correctly. There are three parts the fourth part is optional to this program and you need to do each phase for at least two months before you move to the next phase.
This will assure that your body gets used to the different training and the frequency of the lifts. Remember that all percentages are based on your training max. The basic outline of this program is that you will squat, do some kind of press and some kind of pull every day, three days per week. You will always squat first. Phase One: Feel free to push the reps on each of these sets to 10 reps on the extra squat days. This will allow you to get used to squatting heavier weights on the squat more frequently.
The volume is still low. These exercises can include: After months of the first phases, your body will be ready for the increased squatting and the increased intensity. This requires time, strength, commitment, and mental toughness. You had better be ready! It is something a friend of mine would do and I think it is incredibly awesome.
He would train full body, three days per week and his training would look like this for EVERY workout: The guy was huge and I do this in honor of him. Each of his sets was explosive and looked easy as hell.
I asked him if he ever changed these exercises. His response? Use with caution. This template is all about More Squatting. I firmly believe that the squat is the basis for all strength. Not only does it require tremendous leg and hip strength but it requires a pair of balls to squat hard and heavy. You can always drop a deadlift when it gets tough. Missing a squat is a little bit scarier.
And nothing tests your will more than a heavy barbell across your back and smashing your lungs. OFF Figure 9: This is known as AttaBoy Training.
Lots of motivational screaming and ass slaps. Just because a trainer or a gym has good intentions to share their fitness enthusiasm does not mean he is a good coach or the gym is great. Good intentions when combined with ignorance and lack of experience are a recipe for bad form, limited results and injury. Apprentice, never a Master — Crossfit claims that they want to be good at everything.
Good luck with that one. The quest to be fit as a cross country runner, fast as a sprinter, strong as a powerlifter and built like Greek god is not only endless but pointless. The reality Is that you can work to be great at a few and those will carry over to being good at the others.
If you are strong, lean and in good condition, things start falling into place. This is not a revolutionary idea. Or at least as great as I can be. Things I like about Crossfit 1. When Mark Rippetoe was brought on he has since left to teach the basic barbell lifts, the Gods of Iron smiled.
Though often a negative when used as a cover up of SMART programming and training, the idea of hard work to achieve a goal has also been lost. At least Crossfit makes you sweat. The good news is you can still work hard AND program correctly. I believe that any great training program has two things at the top of the training pyramid; Strength training and mobility.
These two factors will greatly determine how you perform more than anything. As a person develops strength his entire body changes — he becomes leaner and faster.
He is able to jump higher and move quicker. This is something I learned in 8th 85 grade; I went from being a very good cross country runner and not very fast to being the fastest kid in school after several months of weight training. But he is already very strong and it may be pointless to spend the time and energy to do so. And this is done with a well thought out strength training program that teaches principles that can extend through YEARS, not just for a workout.
While not ideal, this could work. In order to program the weight training and the heavy conditioning work correctly they have to complement each other and not interfere with the next workout. With strength training the core of the training, the template will always start with one basic movement and is followed up with one or two assistance movements.
There is nothing timed, no circuits and adequate rest is given to perform at the highest level. Following the strength work, the heavy conditioning circuits will begin. The following template can be used, performed in a circuit fashion from exercise 1 through 4. Assistance Movement see below 3. Assistance Movement see below 5. Assistance Movements for Upper Body: However, you will be limited by what you have access to, the weather and the space that you have.
For example, in the setting of a garage gym and access to a street or yard one could do the following workout. Make sure the loading exercises squat, bench press, deadlift, etc. Remember this: Feel free to vary them a bit but stick with the theme and the spirit of the programming.
For example, a brutal workout would look like this: It has to be tailored and suited to your strength level, your training level, the equipment you have access to and your current state of conditioning. Progress is not measured simply by how much you set martyr yourself during each training session.
Fitness enthusiasts aka Fitness Hipsters rely on gadgets because they are easily bored and easily swayed by the sparkle of the latest and greatest. Let your body rest. One of the worst things a young lifter can do is take advice from other beginners on message boards — they usually have all the advice and none of the experience.
You perform a full-body routine, three days a week. Full body strength routines are the best way for novice lifters to quickly get strong, provided the program is non-retarded i. The exception is the deadlifting day with presses as the second lift. All percentages are based on that training max.
Chins, dips, back raises, neck work, and curls will serve you well. Stick with that. This is simple and easy to use for any beginner. If you know anything about Excel, these formulas should mean something to you. If not, simply use a calculator and figure things out the old fashioned way. The following Excel sheet details the first two weeks of training.
In the case of the military press, A4 contains the number This way I can look at what the workouts will be like in the next year. There are a million opinions, books, experts and internet heroes claiming to know how to eat, what to eat and judging by the scare tactics out there, what NOT to eat.
Even fruit has gotten a Frowny Face from some nutritional experts. You think apples are what make people fat? The bottom line is that if you want to be big and strong, your diet has to be big and strong. Like my programming and training, I have made eating as easy and simple as I can. But you are going to have to suspend some of your Gotta Have Abs mentality if you want to get stronger. There is a difference. If you want to move some weight, you are gonna have to gain some weight.
This is especially true of squatting and any pressing movement. You want those lifts to go up? Eat like mean it. There are two simple templates of eating to gain size and strength. One is meant for leaner, slower gains. The second is meant for those that just want to get big and strong.
Both will work; you will have to decide what is good for you and your goals.
Plan One This plan is for those that want leaner, slower weight gain. Each meal will consist of the following, in this order: You can mix this with milk or water. Eat as much whole food protein as you can but no less than g of protein. Do not eat any other food until this is done.
One serving of a fruit or vegetable. Any amount of carbs you can stuff in your face. This can be rice, potatoes, oatmeal or some doughnuts. If you want the gains to be leaner, opt for less carbs and cleaner 94 carbs. If you want to gain some weight, eat as much of whatever you can get your hands on.
You can work yourself up to 6 if you have the time and the appetite. Plan Two This plan is for those that want to gain weight quickly. Each meal will consist of the following, in this order; 1.
One serving of fruit or vegetable 4. Peanut butter or whipping cream will add a ton of calories and fat. If you want to put on size and get strong, you had better learn how anabolic food can be. Get in a ton of protein at least double your bodyweight. It may not be recommended for everyone but it worked very well for me.
So I feel obligated to share it. Eat whatever food you want. And eat a lot of it. After each meal, no matter how full, drink a huge protein drink with milk. Do this 4 or more times a day. How Dedicated Are You?
How do we monitor this? Use the chart provided to track each and every meal that you eat. Get a 50g or more protein shake for each meal. Eat g of protein or more eggs, beef, chicken, fish for each meal. Eat servings of vegetables or fruit for each meal. Eat or more grams of carbs for each meal. At the end of the week, add up the amount of check marks and divide that number by 28 the minimum amount of meals you should eat a week.
The proof is in the numbers and your actions. The Simplest and Most Effective Trick for Getting Stronger and Gaining Weight No matter which plan you choose to gain weight and size there is one trick that will work wonders for gaining size and strength.
This is key. Wake up in the middle of the night and eat a meal pre-make this meal or have a huge protein drink with milk or water. This is such a game changer for anyone that wants to up the ante. Does it suck? It does for the first couple of nights. You drag your tired ass to the kitchen, barely awake and shove food and drink down your mouth. After a week, your body will get used to waking up and you will wake up hungry.
Check your level of dedication and see if you can man up to the challenge.
Eating to Lose Weight This seems to be all the rage these days; eating to get lean. For the general public, I get it. For the older lifter who is already big, it makes sense. For the younger, skinny kid who has more bone than muscle…I just shake my head. I do not advocate skinny androgynous males; this is in direct opposition to everything I hold sacred.
Men should not be in skinny jeans; men should be on a quest for jeans that can barely hold their thighs. It is terribly simple. I developed this plan when I was playing football at the University of Arizona.
Needless to say, I gained a ton of weight. From late August to November, I went from lbs to lbs. All my lifts skyrocketed and I felt great. BUT it came with a price. As the doctors continued to mess with my Synthroid dose, I continued to gain weight.
I was way too heavy to run and thus too heavy to play football. Before I ate anything, I drink a big protein drink. I never over ate. I never ate until my stomach was rounded and bloated; I simply ate to satisfaction. After about three months, I had shed 30 pounds and got my body back on track.
This change made all the difference in the world to me. Here is the simple plan. Two or more servings of fruits and vegetables. Palm sized portion of protein this is usually about 4oz. Drink a large protein drink before any meal and snack.
If you want to eat some Doritos, slam a protein drink. Before breakfast, protein drink. Before you go out to eat with friends, drink a protein drink. Everyone that follows this plan and eats with discretion i. After the age of 18, you are a responsible adult and thus should take responsibility for your actions.
I get asked all the time what kinds of foods to eat, what diet to follow — if you are looking for a specific diet plan via book, I recommend the following books: This is no different than any good, basic diet book. All diet books have gimmicks; it is how they appeal to the reader.
But any quality plan is about the same. If you read enough books on the subject, things will start to mesh together and make sense. This is the same with diet and training and whatever subject you want to be knowledgeable on. You read enough and suddenly things begin to make sense. You just have to read a lot and learn how to read AND think critically. These two things will serve you for life. Now take these books and apply things you have learned from lifters; from magazines and books.
All have high protein diets. Much higher than what is recommended in the Zone book or Paleo books. This is because those books are written for the average person. We are not average people. You can argue this point until you are blue in the face, but the simple truth is that the biggest and strongest people have higher protein diets.
There are exceptions but using exceptions to prove the rule prove more your ignorance. So if you want to follow a diet plan, get on the Zone diet or Paleo diet and triple the protein requirements. Simple as that.
Do so with protein powders and whole foods. Eat a ton of protein. Squat heavy. Push heavy objects. Have sex. Love life. Can I use chains or bands while using this program? First, pick the exercise. This could be benching with bands, squatting with chains, or whatever — there are many different options. Third, warm up to that weight and perform an all-out rep max. Finally, take this weight and these reps and plug them into the rep max formula to find you estimated one rep max: Accommodating resistances are a good idea on paper, but the practice has been popularized by strong individuals who all use equipment.
The popularity of chains and bands has spread throughout the powerlifting world, and lifters have had great success with them. The strength curve for geared lifters is light at the bottom and heavy at the top, so more high end work is needed.
Hence, the strength curve is all screwed up and not always suited for a raw lifter. Can I perform the bench and military press in the same day? Can I squat and deadlift on the same day? If you have an equal desire for improvement in both lifts, then find the time to give it an extra day. Or do I just cut back one? Just cut back one and keep the others moving forward.
Do I go for max reps on each set or just the last set? Just the last set of the day for the big exercise. Do I go for max reps during my deload week?
Limit these reps to 5, and deload! How much time do you rest between sets? You should rest for as long as it takes to perform the set with good form, but not enough to get cold. For most lifters, this is about minutes. Do you ever take your assistance work to failure? Very rarely.
The key to assistance work is doing enough to stimulate the muscle. Your assistance work should not affect your recovery and overall performance. How long should you stick with assistance exercises?
Do you always stick with an assistance template or do you vary it? I vary it all the time. The most important thing is to get the work of the main lifts in. How much time do you take between sets of assistance work? Anywhere from 30 seconds to 3 minutes. Do you always take the last set to absolute failure? In most cases, the set should be done close to failure, but with perhaps a rep or half of a rep left before failing. Do you ever take a true one rep max? Never give up a training day to take a 1RM.
From there, try for a new max. Structuring your training like this would be setting you up for failure. A one rep max is no better or worse than a five rep max. I want to do curls. What day can I use for this? Whichever day you want.
Can I use front squats instead of back squats for my big exercise? Do you recommend decline presses as a main or assistance movement?
Can I use power cleans or something similar in this program?
If so, where would you put them? Yes, this is a great idea. Can I use the trap bar instead of the barbell for deadlifting? Yes, this is the only acceptable deadlift option. Can I use the push press or jerk in place of the military press?
If I switch from deadlifts to trap bar deadlifts, how long should I stick with the trap bar? You should stick with the new exercise until you reach your goal or until you stall.
You must stay with the new exercise for more than just weeks. Can I switch movements every other cycle? For example, do a trap bar deadlift for a cycle and then switch to a deadlift and then back to the trap bar.
Stick with one exercise and keep pushing this exercise until you stall out or reach your personal goals. I recently hit a max deadlift of pounds.
Do I base my training weights around this number ? Do you think it's better to be consistent and incremental with 5 pound advancements for all four lifts?
Or do you think the 10 pound advancements on the squat and pull are better than 5 pounds for most lifters? Trust in the "small jump" system and reap the benefits long term.
You can even make 2. Remember to always think long term. Do you wear any equipment for your training? I always wear a belt. For squats, I wear knee sleeves that help keep my knees warm. For bench press and military press, I wear wrist wraps and a belt. Can I use straps for deadlifting? Grip strength is essential in all sports, and in life. Get stronger all over. What kind of diet should I follow during training? Eat all whole foods. Try to avoid protein powders unless absolutely necessary.
Eat meals per day. Each meal should have some kind of protein source, some kind of fruit or vegetable, and some kind of carbohydrate. Try to get 1 gram of protein per pound of bodyweight per day through whole foods. Just eat and learn how to approximate your portions. If you want to gain weight, the simplest way is to drink a gallon of milk a day.
Simple and effective. During the deload week, do I deload the assistance work too? Cut back on everything and let your body rest and recover.
Can you use this program while using powerlifting gear? There are too many variables and inconsistencies when training with gear to put them into a simple training program. My best advice to you would be this: When I begin the program, do I start with my true max on each lift?
All your percentages for your first four weeks are based on pounds. How do I know how to increase the weight after each 4-week training cycle? Every four weeks he would move up 5 pounds. Is this program for advanced or beginner lifters? Steady, slow progression will never go out of fashion, and neither will the big exercises. The trick is to teach beginners correct form at the start. For advanced lifters, the most important thing is to remember long term goals, and not basing unrealistic maxes on what you did four years ago.
If a person wanted to get big and strong, what would you recommend? Then have that person drink a gallon of milk a day. Three things that are very easy and simple to do. What if that person is lactose intolerant? Buy baby wipes.
Why do you do so many chins and dips? Is this part of the program? I do chins and dips because they are the most efficient upper body assistance exercises. Can I use kettlebells as part of my assistance work? This is a great idea. When in doubt, do 5 sets of 10 reps. Can you do board presses with this program? Yes, it would work. I would not recommend them if you are a raw lifter.
What are the five best exercises to increase my deadlift? Squats, deadlifts for reps, some kind of abdominal training sit ups or leg raises , good mornings and Kroc rows high rep dumbbell rows. What are the five best exercises to increase my squat? Squats, good mornings, some kind of ab work see above , lunges and leg presses. What are the five best exercises to increase my bench press? Bench press, military press, dips, chins and dumbbell rows.
What are the six best exercises to increase my military press? Military press, bench press, dips, chins, hanging leg raises and back raises. What is more important for getting stronger; assistance work or the four big lifts?
The four big lifts. Done with correct form and a well thought out plan, this will trump ANY weak point exercise or assistance work. What are five ways to increase my press?
Ever since I started pressing, I have been obsessed with making it better. Partly because I was so weak at it for so long which meant that it had no place to go but up and because it is simply a cool exercise to do. The death of the Press as a movement can be attributed to a lot of things, none of which actually matter.
BUT, if you view this lift with as much enthusiasm as I do, use these tips to improve what I consider to be one of the most fun movements in the gym. It may seem a bit scary at first; holding a bar over your head with a false grip. But this seems to keep the bar path perfect for me and for some reason, make it much more comfortable on my shoulders. This will keep the bar path from getting out in front of you and make you feel stronger at the bottom. A good confidant start makes a huge difference.
But because of the line of power goes from over your head to the ground, it requires your whole body to be tight. Squeeze your ass hard!
View it as such. Full body training to increase your squatting and overall strength. Simple and effective ways to eat for size and strength are revealed. Read more Read less. Enabled Enhanced Typesetting: Enabled Page Flip: Kindle Cloud Reader Read instantly in your browser. Customers who bought this item also bought. Page 1 of 1 Start over Page 1 of 1. Simple Training for Extraordinary Results. Jim Wendler. Starting Strength. Mark Rippetoe. Practical Programming for Strength Training.
Simple and Effective Training for Maximal Strength. The Juggernaut Method 2. Chad Wesley Smith. The Professional's guide to building strength has gotten even bigger and better.
Brian Carroll. Product details File Size: December 5, Sold by: English ASIN: Enabled X-Ray: Share your thoughts with other customers. Write a customer review. Read reviews that mention jim wendler easy to follow great book starting strength getting stronger strength training writing style easy read assistance work recommend this book easy to understand bench press north of vag straightforward highly recommend great program boring but big buy this book worth the money job of explaining.
Top Reviews Most recent Top Reviews. There was a problem filtering reviews right now. Please try again later. Paperback Verified Purchase. There are really two things to review here: Short and sweet, the program is golden but the book stinks. The book seems to have been written as a stream of consciousness email to a friend. There are no chapters and the information appears as the author thinks of it. The lack of organization makes information hard to find.
Instead of grouping related information together a chapter and making it easy to find what you're looking for, you have to tag six different pages throughout the book that should have been together.
In addition, the editing is on par with a social media post.
An editor would have made the meaning more clear, the information more organized and easy to find, and made the book more concise. Plenty of space is dedicated frivolous opinions. Worse, they are opinions that weaken his overall message, which is that this IS a good program. They work together but are in fact different things.