How To 5/3/1 Program Tutorial, Review, and Experiences After 15 Months
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- This is a how to 5/3/1 video. We're going to break down the program and explain how it works, how to calculate weights, sets, reps, and programming. 5/3/1 has evolved a lot over the years and we'll hit on some of those changes so that you can see how powerful and moldable the program is to your needs and wants.
This video will take you step by step on how to run this program and we'll talk about our results, thoughts, and experiences on it after running it for 15 cycles. We've both gained some strength and broken a lot of PRs and hope this video helps you do the same.
Links to Other Resources
1 Rep Max Calculator strengthlevel.com/one-rep-max...
Black Iron Beast 5/3/1 Calculator (much better than my spreedsheet) blackironbeast.com/5/3/1/calc...
I'll update and add my table later.
These are affiliate links if you'd like to support the channel
Beyond 5/3/1 amzn.to/3j2eoHl
5/3/1 Forever amzn.to/3ABOMqJ
5/3/1 Second Edition amzn.to/3mQ2BNl
5/3/1 For Powerlifting amzn.to/3aAsb3l
The full list of companies we have affiliate accounts with (click and buy to support us!)
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▬▬▬▬ Jump to Chapters ▬▬▬▬
0:00 Introduction
1:41 What is 5/3/1? Introduction
4:04 Finding and Setting your Max
5:42 Assistance Work & Variations
7:26 Stalling and Resetting
8:23 Wendler's Books and Learning More
8:59 Deloading Options
9:56 Tips and Advice
10:52 Results and Experience - กีฬา
I spent way too much time on this one so no clever pinned comment on this one. Give us your thoughts.
THEE best training program,, simple to follow, I'm 63 been doing 5-3-1 for the last 9 mos,, currently in a de-load break for july/aug b4 starting up again in sept. added 40 lbs to squat.dlift,, current tmax 300 press tmax 160 bench tmax 230,, 5'10 175 63 yrs old
I'm a big fan of 5/3/1, and am currently working through a 7 week bastardised version of boring but big, with plus sets and the first set last protocol. Great basic programming principle, with plenty of room for individual flair!
Thorough and clear review. Easy to follow and very well explained.
This was great! Thanks for taking the time to do a great explanation and making it fun 🙂
You guys are so fun--And informative--Congrats on your changes
Thank you!
First time watching this channel, ONE OF THE FUNNIEST INTRO'S TO A VIDEO!! very watchable pair. Good job 🤝
Loved the team work. Y’all rock dude. Some pretty interesting info, hadn’t heard of or tried the program. Looking to do some research and see if it’s something I’ll find excitement/results implementing.
It's worth looking into. And thank you!
Excellent breakdown
Love the program. Great reveiw!
Amazing video. Thank you for clearing everything up. Oh and Wynie is amazing 😍
Haha you're welcome. Everyone loves Wynie 😍
I like the bit with Wynie giving the simplified advise and then you expand on it.
Thank you! Hopefully it was clear enough, this video took forever
And I just realized I typo’d advice on my phone.
It's ok i got it
Great review as always guys!
Thanks Paul!
Very usefull video, been thinkin bout hoppin on 5/3/1 for a good while now
Good luck! Lmk how it goes and thanks
Great introduction to Wendler! It can be intimidating reading all the forums without understanding the basics
Thank you! Tried to hint at enough of the evolution without overwhelming people.
Excellent content. Thank you!
Thank you! Love the support!
great video will be giving this a try one day soon 👍
Thank you! It took a ton if work so I'm glad it turned out well
Solid review! This video couldn't have had come been uploaded any sooner. I'm at the end of my 6th training cycle of Jonnie Candito's 6 week training program and may give this 5/3/1 split a try.
Let us know what you think. It's not for everyone but it probably could be adapted to most
How did you like Candito's program? I did 5/3/1 for a while, and then I was just messing about without a program. Currently I'm doing his 6 week bench program.
I've done this in the past. Made me way stronger than the huge bouncer I worked with back then. I love it because it is fast. I would also do push ups and pull ups when I'm not in the gym.
this is both informative and hilarious! you both deserve a million subs. I've been on 531 for 4 weeks (deload week now) but I added Wenning warmups before my main lifts. I really can see gains in my lifts and the projections for my next workouts are promising. yes the excel is fun to look at. I can't recommend 531 enough for everyone so far.
Tracking the progress is huge. The benefits of being able to look back and track things can't be understated. Also thank you for the support and kind words!
Hi mind if you do more on workout routines please@@GlucksGym
Ready for this!
What are your thoughts?
@@GlucksGym something I’m willing to try!
your wife has literally the same energy and character as my aunt. I love it :DDDD
I’m one of those who went to the gym for years and didn’t see any gains. Stoped and now I’m about to get back into. 5/3/1 might be the way.
All right fine I have subscribed.
subscribed, great channel!
Thank you!
My fiance and i have been training together for a few years now and love your videos, you and Wynie have such a great sense of humor. We can't wait to start our home gym with your help, thanks for all the hard work man!
That's awesome! Please let us know how it goes! Also thank you so much for the support and kind words.
What’s up my guy!!!💪🏾💪🏾💪🏾 This was such a cool video!!!✊🏾✊🏾✊🏾 From T.W.L.G.🤓🤓🤓
Geek squad!
Thanks for the video! I've done dozens of 5/3/1 BBB cycles. It's simple, free, relatively low volume (and therefore quick), and it's proven. Plus there are lots of apps available so you don't have to mess with math and spreadsheets. I highly recommend it, and it's a great option for supplementing less strength-focused programming like a crossfit-style routine. IMO Jim Wendler seems like kind of a wackadoo when he talks about anything other than strength training, but he definitely got this program right.
Haha and sometimes when he does talk and it haha. I linked to one of my fav calculators in the notes so hopefully people check that out but it's but hard either way
Nice work my friend 👍
Happy to hear it! This one took awhile
@@GlucksGym keep up the great work my friend 👍
You guys are great! Really crack me up! Lol
I’ve used 5/3/1 for the last 3 years and really made significant gains especially on my deadlifts. (I am old!) Do the deloads and start light/progress slowly just like he says in the books!
The man knows what he's talking about what can I say?
Algorithm 👍👍 enjoyed this. Good info. Cheers Gluck. 😘😘
Thanks for the support and happy you enjoyed the vid
Great video. I started lifting "seriously" 3 months ago with nsuns 5/3/1 it was great but I didn't like to change so much weight set to set. So I change to the gzclp which is giving me great results. Also maybe in the future I want to run the jack and tan 2.0 program that seems fun
I also ran nsuns 5/3/1 for 2 years, then switched to gzclp for 3 years and I much prefer gzclp
Love you guys and all your videos :)
Thank you so much!
What a great job spotting that bench PR. If the bar isn't dropping then don't touch it!
Great review! I hate using spreadsheet’s to track my workouts.. do you ever use apps or a wearable to record your workouts?
I use the sheets mostly but that's because I make them (or make my own programs). But I do have a few apps I have used and that can be pretty easy
Hey man, is there a minimum for the + sets. Ex: on the 3rd week say you get 3 reps on the 1+ set, do you go up in weight or wait till you can get 5 reps on the 1+ set? Some seem to say to get around 9 on the 5+, 7 on the 3+, and 5 on the 1+ before increasing
Honestly super helpful. I lifted for years without even knowing what a program was. Thank you for a clear intro to this!
Thank you! It took forever and after awhile of staring at it I can't tell if it's good or crap I appreciate it.
Subscribed not only for the info but for the interaction. You guys are great.
Thank you! We appreciate the kind words and support
One question, I plan to run 5/3/1 with Boring but big(BBB) would it be possible to do extra assistance and accessory work for muscle groups even if it’s not it’s day? For example doing dips or close grip bench on ohp day for extra growth? And doing rows on bench and ohp day. Thanks in advance!
I really love this. Subbed
Yessss! We got another one!
Do you still have a link to the 5/3/1 table? If so, where is it? Thanks.
Great analysis of the 5/3/1. I did a 6 month 5/3/1 program and loved it. My only complaint is I hit a major wall on my squat. I am 10 weeks in to the Smolov and it has been great gains. My legs are dead but stronger.
I plan on doing 5/3/1 again.
We have a smolov video (or 2) as well! Thank you! Let us know how they work for you
Many years ago, I ran 5/3/1 for 8 cycles. It taught me three things:
A: Having monthly periodization and progression makes coming to the gym a lot more fun than strict linear progression. WAY less mentally taxing than Starting Strength.
2: For all the poo-pooing about "Boring But Big", sticking with 5x10 is what helped my bench press. Seriously.
D: This isn't for skinny (or skinnyfat) guys like me. Oh, I added to my lifts. But I wonder what would have happened if I did a little more volume.
But seriously, A is the big picture. Having a plan, sticking with it, and having those built-in variables that are going to change month-to-month really make the difference. It's like the difference between a diet and a lifestyle.
How about the Joker sets?
Does this program good for building muscle?
Should a 172cm 61kg guy like me run this program?
How good is this compared to Push/Pull/Legs or like 5-day Full Body
I do Olympic Weightlifting and want to start this program. I have a good deadlift and a good squat as its part of my training protocol. However, have no idea what my bench press is. I haven't done it since High School. Do I go by perceived effort? Or perhaps body weight ( 250lbs). What should I feel when I first start?
So on week 5 I’m going to go for new prs? And then the same day start week one with the new numbers?
WOW! I don't like to use the term "grind" because people use it way too much. But that bench press at 12:15 was a fucking grind. That was bad ass, like watching one of those deep sea fishing videos where a dude struggles to pull in a marlin for like an hour and a half. (this is a total compliment by the way)
Hahaha I wasn't giving up on that thing
Great Video! I can't find where you would share the template you used in the description. Can you please provide that. I'm going to try it! Thanks!
It should be in the description. If not send us a DM or email and I'll find you it.
Thanks your channel is awesome
😊 Awww thanks!
What was explained in the intro was a 5/1/3 pretty similar so I see how one could get it confused
Now I'm wondering if the joke intro was 5 1 3 or if I said everything out of order haha
I added a protein shake to lunch plus mixed nuts munchies before bed to my daily diet routine, and quickly upped my porcelain box squat accessory movement to 45 minutes. Is such deloading before, during, and after every cycle a good option?
You gotta work on your intensity and rest time between those accessory movements. I try to keep my rests limited but it sounds like you're working on a pretty long and strenuous rep there.
Gluck,Wynie's nice and all butt you know why we came. Let see that 🎂. Been meaning to switch to 531 but I'm still making progress with madcow 5x5 eventually 531 will be my new program.
I'm glad someone's brave enough to say it but we gotta let her have a moment every so often. I did 5x5 years ago and learned a lot from it
I never thought I would see Wynie roll away. Seems like you didn't expect that either lol
The videos are much harder to film with Wynie around
Dude, best video yet!
Spent too much time on this one trying to balance the intro to the program and touch on the evolution without overwhelming people. By the end I wasn't sure I did either well so hearing that is awesome!
Should do a video for the main lifting programs like starting strength too!
Need some info about accessory (intensity/reps)
I just recently tried nSuns 5/3/1 and I liked it a lot. I increased all of my big lifts and had been stuck on some of those numbers for some time. Also, where did Wynie get the code blooded hoodie? Is she a fellow developer?
She's a software engineer with a CS degree. She's a pretty smart cookie! I forget where she got it from though. Them redditers come up with some good stuff! I haven't tried his exact variation but I know of it and have read it.
@@GlucksGym awesome, I am too! Hey man keep up the awesome content, the 2 of you are great.
Thanks! I means a lot to have people support us!
I love the 5 3 1 programme and appreciated this video to fill in some gaps about it!
Wendler definitely made a great programme, but his books are all over the place and the guy himself isn't even helpful on the forums
(his response is read the book, which I need to have a stroke to understand the confusing order of his new one)
Is the spreadsheet still available?
Have you covered ez curl bars yet? Which do you prefer, and are super es curl bars actually super?
In the After the Essentials video we cover them some. They're probably scattered in other videos too
Loving the intro. Lol
That's good to hear! You never know with these
Light weight Baby!
I dont lift yet so I am here for the humor, Gluck. It just made my day, thanks for making me smile.
Team Gluck! You should lift! Look at Wynie!
@@GlucksGym Team Gluck all the way!
You guys are awesome
😁 Thank you! And thanks for the support!
lets get right to it, great video, but, MORE WYNIE!!!! if this was a night club, she brings in the customers who buy the drinks! also, she is really funny and has the best one liners and great facial expressions too!!!!! so, what did we learn (besides weight lifting stuff).......... MORE WYNIE!!!!
I'd deload every cycle for my sanity of course!
Need an uncensored version of the intro... The Algo deleted my suggestion where to post it
Hahah an uncensored version of all the attempts at the intro
I've done this for months now. My biggest criticism is it doesn't really build a thick back, if you care about aesthetics, because there's no heavy pull movement. Lat work is lacking too.
So, if you're only deloading on the 7th week, does that mean you increase 5 and 10lbs respectively after the third week?
Restarting the new cycle on the 8th week with your new 1RM?
After week 3 you'd increase and set to the new numbers. Then after 3 cycles you can deload and add again. There's a lot of variations though so it depends which you decide
@@GlucksGym I see. So you'd recommend running three cycles before deloading. The way you had outlined it in 7 weeks I thought you were recommending 2 cycles before deloading
His recommendation that I talk about in the video is 2 cycles and deload. So 3 weeks, then 3 weeks with 1 week of deload giving you 7 weeks
@@GlucksGym Thanks a ton!
Started this today.
Good luck! Update us in a few months
Can i do 5/3/1 on bench only and if i bench 2 times a week can i do the week 2 sets on that day instead?
To be clear are you asking if you can follow the program only for bench press and nothing else. Then on the second day you bench (assuming like a Monday/Thursday or something) that second day of that week is the second week of the program?
Reggie,
Use a bit lighter bench as an accessory to the ovh press and use a bit lighter overhead press as an accessory to the bench. Meaning do them on the same day. YOu can go to Black IRon Beast and down load an EXcel template. Play around with it.
nice hair Wynie! 🎂😉🤭
you're fun
I am giving Juggernaut AI a try and am on week 3 right now. The concept is similar.
You'll find similarities in a lot of these as many are based around similar concepts.
Let us know how it goes
👍👍👍
Wynie beats Gluck with the joke delivery. She really has a good sense of humor.
Lmfao 😂😂😂 the intro was great
but how many sets and reps for each i dont understand it just says 1 number surely you dont just do 65% for 5 then stop benching
great video. is this okay for a beginner to use?
531 I can be good for beginners as long as you're familiar and competent in the main lifts.
@@GlucksGym sweet. I"ve been on starting strength for months but I think I might have hit a plateau so looking for something else with more of an aesthetic focus
@@megax5000 oh you'll be fine then! I never loved 5x5 but I tried it to late into my lifting career
@@GlucksGym thanks!
Totally clicked because of thumbnail.
Hahah she's in it and a few of her lifts and she designed the thumb. Hopefully you enjoyed the vid
now i am even more confused because u said to do one main lift but on google it says two main lifts
5/3/1 in its original form is ok for never-touched-a-weight beginners. But soon you have to start adding volume, and thats where you get into the endless variations. At some point are you even doing 5/3/1 anymore or is it a totally different program, who knows. It's weekly undulating and increments in 4 week waves, that seems to be the common thread. You can apply that principle and make your own program. But I think anyone at intermediate level is going to get really bored with this after 15 months
There's a ton of evolution and variety for anyone who takes the time to look into it. The basic principles of 5 3 1 (cycles, progressive overload, simplicity, etc) of course can be applied to other programs, hell a ton of them are taking from this. Could it use some periodization, sure but that's been addressed as well. There's a reason people lift for years and get nowhere, they make their own programs and don't know as much as they think but they sure do tend to be loud about it.
I wanna see the bloopers that took place during the intro 😆
I thought it would take a lot more attempts than it did but she just made up random crap to say each time so it was hard to keep it straight
I want to hear the unedited version.
i do 4 weeks of deloading every month 😀
Strengthened some of my parts hahahaha 😂 😂 😂
That line was the hardest to not laugh at
Oh Gluck, she is good. She might take over your yt! Hahahah
She's a beast and the lifting only made her more curvy 😍
@@GlucksGym yea she is! Say hello to her for me. Tell her she did better than u hahahshsh
I also often use the mantra LIVE LAUGH LOVE while lifting
We know you do
8:10 ”you werent there 5 months ago” sadly 8 months ago I was even stronger.
You definitely need 531 2nd edition first and then get 531 Forever.
Don't use a 1rm calculator! Bring a buddy to the gym and max out bro its the real way to do it and if youve never touched the weight you got from the calculator it might just be too heavy or too light
Bahahahahaha..... quickly becoming funnier than @basementbrandon 's shaft humor.... but wait until his Aggro video.... all opportunities remain open...
I had to move on from shaft jokes for awhile
@@GlucksGym She knocked it out of the park. We are disturbed but intrigued...! ba!
@@ExpeditionaryRanger glad you're enjoying the vids
nvm i get it
Shame they put the wrong butt in the thumbnail 😤
As a straight male I need to know what this will do for MY butt as a MAN!
DAMN IT.
(I joke, I kid, hi Wynie)
Have you seen either ass in this channel?! Can't find shorts that fit.
@@GlucksGymGluck's ULTRA-THICC Gym
@@TrenbologneSandwich yessss! I'm showing Wynie this
@@GlucksGym I edited my comment because I misspelled her name and lost my ❤️ 😭
Absolutely tragic. Lol
@@TrenbologneSandwich I gave you it back haha
531 nothing
Video starts at 2 minutes.
That woman is a keeper.
Couldn't agree more!
Like a 🥜
You never know how those intros are gonna go...
Wait bro wtf was that intro😂
I had to go back and look to remember. Hahaha what an intro
first :)
There she is
Nice to see a review on 5/3/1 and a couple both training :). But Wynie you need to learn how to squat. Bar is in a high bar position but your body is doing a low bar squat :(. Either bring the bar down to low bar squat position or keep the bar high and point your toes out, keep your back straight as possible and bend more at your knees and less at the hips. Keep lifting :)
We know the form problems and have been working on it. You probably need to learn how to critique without being insulting especially when nobody asked. We do appreciate the thought out and solid advice though I'm sure you can see my point. That's also a clip from about a year ago.
@@GlucksGym Huh? I said it's nice to see you both training. Is that not a polite comment? And I said keep lifting with a smiley face. Is that not being nice? All I did was give some advice on changing the form, just trying to help, I didn't use any insulting words or mean to insult you both :(.
@@0077viewtube Saying "you need to learn how to squat" is not very polite. You need to learn how to comment. (See how it feels?)
@@craterflakes my comments were meant to be constructive. They were made in a positive manner to educate. It was not like the horrible posts I see on TH-cam. And if people are going to post videos on a global platform about exercise and their form is bad then people need to correct it because others will copy. TH-cam is not some appreciation club where you only say super positive comments about the video creator.
To be clear weren't not offended just trying to give back the way it was received to prove a point as Crater points out as well. It is not a lifting form tutorial like a "how to squat" so your point loses some validity there. It's an old PR of her squatting well over 1.5x her body weight and her form falls apart some. I don't think anyone is learning to squat from that one short clip at a bad angle.
what the fuck is this intro xD
Idk... We used to come up with these the night before 😂