The following information is important for you to know…
- Everything else that you do will be impacted by mastering the core lifts. If you want to break PRs, start light, progress slowly, and let go of your ego.
- Training three to four times a week is recommended. Focus your workouts on either parallel squats, bench presses, deadlifts, or standing shoulder presses.
- Lift 5 reps, 3 reps, then 1 rep based on a percentage of your one-rep max. These percentages are based on 90% of your one-rep max.
- Add assistance training to 5/3/1 training to build muscle, prevent injury, and create a balanced physique. You can do chin-ups, dips, lunges, and back extensions.
5/3/1: THE REASON
To be clear, people either want to do 5/3/1 or they don’t. When people refuse to take my advice, there is nothing I can do. It’s fine with me. When people refuse to take my advice, there is nothing I can do. It doesn’t matter to me.
Arguments over strength training theory are stupid. It was because I wanted a program that would eliminate stupid thoughts from my head and allow me to go into the weight room and get the job done.
There are tools in the Beyond 531 PDF eBook for pushing the boundaries of strength, intensity, frequency, and seeking a new personal record, all conveniently accessible on-the-go because life gets busy.
This is what I have learned from 20 years of training.
PATHWAY TO POWERLIFTING
In the 275-pound weight class, my best powerlifting achievements were a 1,000-pound squat, a 675-pound bench press, a 700-pound deadlift, and a 2,375 total. Not good at all! Even though I could squat on the monolith, there was nothing else I could do. The only exercises I could do were squats, benches, and deadlifts.
My aspirations have changed today. While still kicking ass in the weight room, I want to be able to participate in a bunch of different activities. It is important for me to remain as flexible, strong, and mobile as possible. 5/3/1 was born from this idea.
Strength training’s basic tenets have been around for decades, and the training model of 5/3/1 revolves around those principles.
LIFTS WITH MULTI-JOINTS AS A BASE
A strongman’s repertoire must include bench presses, parallel squats, deadlifts, and standing presses. They are generally ignored by those who do not care about them. It will be easy for you to excel at other stuff if you’re good at those, since they are so very transferrable.
Starting lighter when you plan on adding weight may seem illogical, but you have more room for growth when you start lighter. However, this is not an easy concept for many lifters to grasp. These individuals want the weights heavy and right away.
A lifter’s ego, not anything else, is what destroys them faster than anything else.
It is intended to prevent athletes who wish to be prevented from undermining their own success.
An eight-week program that increases bench strength by 40 pounds is what people are interested in. They hang their heads in shame when I inquire about the large number of improvements in the past year.
A PERSONAL RECORD IS BREAKT
The year will be filled with various repetition records if you use 5/3/1. The term “rep records” is used instead of “a single rep cap” because most people are determined by how many repetitions they can perform. I find this to be foolish and shortsighted.