Have 5/3/1 rules Is a Strength training system Designed by Powerlifter Jim WendlerCreate on the basis of Simplicity, consistency, and overload progress. It gains extensive respect in a clear structural and long-term effectiveness - make it an option that is popular among the athletes Strengthen the foundation of the foundation.
In this article, we destroy Main philosophy of 5/3/1How the progress of the week, and how to customize it based on your training goal.
What is the collision 5/3/1 in the gym?
Have 5/3/1 Project Is a Monthly Strength Training Cycle Create about $ 4 main dollars:
- Sit
- Cushion
- Die
- Excessively
Each of the lift is being trained once a week, using The 3 weeks wave of violence of violence That followed this structure:
| Week | Define the project | The percentage of max training |
|---|---|---|
| 1st week | 3 sets of 5 reps | 65%, 75%, 85% |
| 2nd week | 3 sets of 3 reps | 70%, 80%, 90% |
| 1st week | 5/3/1 (5 reps, 3 reps, 1+ reps) | 75%, 85%, 95% |
| Week 4 | Doad Doad | 40-60% of maximum training (light) |
Final series of each week (especially the 3rd week) is a "Plus package"Mean that you act as many as possible (AMRAP) with the best form 1+. This allows you to Follow progress and secure safety.
What is the highest training on 5/3/1?
Have Max Training (TM) Is set at 90% of your fact One of the Rep Max (1rr). The total proportion used in the program is calculated based on this TM to ensure sustainable progress and avoiding burns.
Example:
If MAX Deadlift Max Real is 400 LBS, your Max Training = 90% of the LBS = 360 lbs.
Then your 1 week series will be calculated from TM 360 lbs.
Benefits of training methods 5/3/1
1. Long-term strength
Method 5/3/1 focused Slow progress, steadyMake it more effective in building without risk or burning.
Jim Wendler: "Start light too lightly and slowly progressing. The strength is a marathon, not sprint."
2. Construction of work and restoration
A combination of a DOAD Deader every 4th week Allow your central nervous system and connection in recovery, which supports adherence and long-term performance.
.. Adjust and flexible
The program can be tailored with different aid mode based on your goals:
- Boring but bigger (BBB): 5 sets of 10 for hypertrophy
- triumpioner: Only exercise only two days per day
- The first series (FSL): Work first for extra quantities
4. The dressing sets for automatic regulations
"1+" package and "3+" package that allows you Push heavy in good days And self-controlled based on energy and performance.
.. ideally fit for the beginner and advanced transfer
It is simple enough for novice and can be adapted enough for the seasonal upgrade by adjustment.
Foreign Sample 5/3/1
| Day | Lift the tree | Works |
|---|---|---|
| Monday | Overhead newspaper (5/3/1) | Pull up, dips, press Dumbbell |
| Tuesday | Deadlift (5/3/1) | Good morning, leg corls, core work |
| Thursday | Bench Press (5/3/1) | Row, push, fold, triceps extension |
| Friday | Squat (5/3/1) | Sulgess, click on the leg, calves |
You can run this 4-day partition Or combined it into 3 or 2 days Per week if necessary.
An example of a 3-day program writing:
Week 1: Monday
- Sit : 3 x 5
- Cushion : 3 x 5
- Dumbbell Bench Press: 5 x 15
Week 1: Wednesday
- Die : 3 x 5
- Excessively: 3 x 5
Week 1: Friday
- Cushion : 3 x 5
- Dumbbell Bench Press: 5 x 15
- Sit : 3 x 5
Is 5/3/1 effective rules?
Yes -Research and album evidence Strongly supported on the structures that progress and medium density used on 5/3/1.
- The 2020 review review Journal of forces forces and research conditions Found Overload progressWith a moderate to heavy load (70-95% of 1RM), produced the maximum benefit in maximum strength.
- Normal Does Reduce the risk of excess risk, while clothing is about to maintain intensity and motivation.
Common mistakes to avoid
- Too Hairy: Start with the highest conservation training
- Skipping Derload Week: Recovery is part of progress
- Working help: Construction of muscle balance and prevention of injury
- Bad form in a Amrap package: Always the importance of the amount of quantity
Summary
Have 5/3/1 rules in the gym Is more than just a technician - it is a structured, effective philosophy for Construction of life life. Roots Simplicity, progress, and revivalIt works to everyone is willing to always be constantly and patience.
Whether you begin to try to be a big pronunciation or athlete looking for a non-meaningful project, the system 5/3/1 Change, the path proved Toward your goal.
Ether
- Wendler j. 5/3/1: The easiest and most effective training system to increase RAW strength. 2nd ED. Jim Wendler, 2011.
- American Sports University. ACSM advice for exercise test and prescription, 11th edition.
- Sumpshel Tj, Nimphius S, Rock Mh. Importance of the muscle to perform sports. MED sport. 2016; 46 (10): 1419-14449.
- Kriertger JW. Single compared to many resistance exercises for strengthening: Meta analysis. J strength. 2009; 23 (6): 1890-1901.
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