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5/3/1 took me from a 225 bench, 315 squat, and 355 deadlift to 335 bench, 475 squat, and 555 deadlift. It absolutely works, but I also got somewhat bored of it after 4 straight years of it lol
It does draw out the progression. However, part of Jim Wendler's intention was to create a program that could be used to get stronger for years and as you age. It wasn't meant for people trying to be powerlifters. It was meant for people just wanting to get stronger and/or get healthier.
@@scottm9502 Yep he literally said that while he accomplished great feats of strength, the inability to walk down the street without running out of breath ruined it for him. He changed his methodology that he no longer cared how much he could lift, if he couldn't actually be "functional" aka have conditioning, work capacity, wasn't a "fat fuck". I had never done his beginner prep school from forever because I shifted into 5/3/1 from Starting strength, but since my gyms just reopened after 4 months of being closed I decided why not. Especially since I took a deload anyway, and the beginner prep school is a shock factor as to how 'out of shape' I am in. yes I can do the lifts, yes I can do the supplemental and assistance work, and I can kinda run, but the time constraints on everything (30 min goal for both lifts, 20 minutes to hit assistance work #s while doing them in a circuit) is tough, and the added running (which I didn't really do, mostly did sled work cycling) is shocking.
Not true at all . its about breaking through rep records each week after you set them an then when you peak you take a step back an go at it again . dont make assumptions on shit you dont know about .
@@brianosterman456 Eh the running out of breath part doesn't seem to me like something that would have much to do with what strength training program you use. It could be due to a lack of cardio but you can add cardio to 531 same as you can add it to any other strength program. And neither would being a fat fuck. If you eat like a pig to gain as much muscle and strength as possible you'll still end up a fat fuck on 531 same as you would on any other program. Seems to me like Jim improved his conditioning, body composition and overall health by doing some cardiovascular exercise, not eating as much crap and maybe cutting back on the juice to more reasonable levels, the change of strenth training program was simply coincidental.
For people with terrible genetics and poor recovery abilities (like me, unfortunately )this program works great 👍🏻as stated ... longevity for me is the key 🔑
@@anthonyluisi7096 Jim says that you can take a deload week afther every cicle if you like to, so you doing great man, in the end is all about our own needs.
Great video, Bromley. 531 is certainly slow, but it is my preferred style of programming. It is a program that very much emphasizes scaffolding as a concept of learning. Been running nSuns 5-day since June, but I've started looking for some other potential programs like it. Also, I just wanted to note that the process of calculating 85/90/95 of 90% isn't really a cumulative one. For example, 85% of 90% wouldn't be -10% + 85%, but rather 76.5%. A 95% 1+ top set would be 85.5%. So you can see which direction the margin of error goes when you change the percentages. In the lower percentages, it would matter more. I know you're probably just throwing out an "about" number, but I thought it was worth mentioning.
Great insight. A point I would like to add to this assessment is in regards to athletes that aren’t powerlifters. The conservative approach 5/3/1 takes with the mandatory week 4 deload is perfect when you practice a sport. 5/3/1 is the only program I have been able to maintain as a fighter without injury or burnout.
Thanks man :). Took me 6 months. I only did trained Deadlift once a week using Wendler method. You could train Wendler 2-3 times a week to speed up progress.
@@rickycruz2742 Absolutely bro! The Wendler method works with anything. My current Wendler schedule is - Squats/Pull ups/Barbell Bicep Curls/Bench Press/Rows/Military press (i'm also training the front lever separately alongside my Wendler)
Slow programs are great because it teaches consistency which is as important as strength gain. However, the deload every 4th week is ridiculous unless you are a high intermediate. But it can be used to do other things you like doing but can’t do to the program- body building, high reps, cardio or something similar to bring up GPP
Love 5/3/1. I always come back to it because of the simplicity. It’s great to build a base and help focus on technique. I always went away because of the boring aspect. Over time I’ve taken it and made it my own by combining different training philosophies. The way I’ve ran it over the past year has been a blast. I use 5/3/1 reps and percentages as the base and combined it with a little bit of conjugate and Brian Alsruhe style giant sets and strongman conditioning.
@@atomulic It's very simple but sounds complicated initially. Really once you understand the concept all you need is to calculate your 1rep max, and plug it in.
Alot of comments about slow progress but I mean... look at the numbers over a 12 month period. If anyone is able to stick to that linear progression, the progression is fantastic.
Good review! Just a note about the contrast between 5/3/1 and Starting Strength regarding starting light -- 5/3/1 is an intermediate/advanced protocol where SS was designed for beginners. If someone is brand new to strength training, I personally believe that it is way more important for their first month to really just get them into the habit of showing up and doing their lifts, without having to contend with much fatigue or soreness. After a few weeks when it has truly become a routine, begin challenging them with intensity. Starting Strength is great for that, imo. Just my experience.
I'm on month 2 of 531 with BBB and enjoying it. Progression is slow but being over 40 I feel this allows my body to adapt at a nice rate and so far don't feel too banged up. After the deload week I felt really fresh and stronger. Early days yet but will be interesting to see numbers at the end of the year. Props to the guy in the video, very good presentation on 5 3 1, thank you
I’ve found the best way to increase frequency with this program is to have primary and secondary sessions. So you could do primary squat and secondary deadlift on day 1, primary bench and secondary overhead press on day 2, primary deadlift and secondary squat on day 3 and primary overhead press and secondary bench on day 4. You run the 531 on the primary lifts for each day and do a bit more volume on the secondary lifts.
This is exactly what I do. 531 is HIGHLY modifiable. The progression tracking he's talking about is just the backbone that drives what everything else that you do looks like. I transitioned to 531 after running SS for several months. The type of 531 programming I ran then was way different and simpler than what I run now. Besides BBB, Wendler has other options like FSL, SSL, Monolith, etc. Joker sets if you're outside of your optimal range. Currently, I put my higher volume work on other main lift days, squat on deadlift vice versa. On my main 531 progression days I add light, high rep accessories. And, I have other assistance work sprinkled in throughout the week (rows, pullups, cable and dumbbell variations, etc). When I feel the intensity is starting to overload my recovery (usually 3 or 4 months with no deload), I deload and go back to BBB then slowly accumulate intensity after a few cycles, transition back to FSL or SSL. Rinse, repeat. I make respectable progress (I think) and haven't had plateau issues.
I think a lot of the nuances get lost between the lines. Take the frequent de-load as an example, it may not be necessary for novices in terms of training load or a physiological response but it's not a bad habit to establish early on. Especially since the later volume or percentages can become unforgiving. Also, if I'm not mistaken, Wendler uses 5/3/1 for highschool athletes. The lifting coupled with sport training, and maybe even stress from school, helps justify the de-load a little more. I don't think the criticism here is wrong I just think that it should be taken with a grain of salt as well. Its easier to pick apart the first* edition* of a training program / book than it is debate the author or experienced coaches that run the program.
Really enjoying ur videos man.. For me after Starting Strength for absolute beginners and anyone coming back after a layoff, 531 is the best program for intermediates. It is so simple and adaptable I will never need another program at my age of 56. I look at others but they're just too complicated compared to this and I don't think u can put on much more than 5lb a month over the course of a year on upper body lifts and 10lb for lower body once u've been lifting more than a couple of years with any program unless u only concentrate on 1 or two lifts. Like Alex said here u can add sets across as and when u want plus a couple of things he didn't mention. Rest Pause sets added after either just the main set or to the majority of lifts is an awesome way to increase the intensity of the workout. Also there is a Boring But Big alternative that I prefer which is to use the second big lift for the 5x10 portion so u'd do OHP 531 and Bench 5x10 then on Bench day u'd do Bench 531 and OHP 5x10. Same with Deadlifts and Squats. This way u get to do all the main lifts twice a week and I find this method is superb. Run this for a couple of months then go back to the simplest strength program. It's a great program made to cater to the masses and it works briliantly.. All the best..
The Best way to get stronger, is to increase the volume over time. 531 doesnt really do this, the only volume progression is on your last amrap set - which is really unreliable.
@@1111poul Agreed. But I love the simplicity of the program so I add volume. The Boring But Big template is great for me. Not the one in the book but an alternative I saw on T-nation. Also I do Rep Pause sets after my main AMRAP sets. This is great for intensity and volume. When I first read the book I didn't know how they worked but now I do they are excellent for adding more of the hardest reps. Or u can do drop sets. The program is extremely adaptable.
If you read his book, he does say that deload is only if needed. if you don't need it, skip it. If you've really pushed so hard that you actually need it (perhaps you've also done extra joker sets after the + sets, and amrap sets after those joker sets, and you really feel like you need some extra resting time).
I had great gains with this program. Primary lifts were the focus, everything else was do what you will and options were given. I chose the “work at what you suck at” version and kept making gains
I recently switched to 5/3/1 after following a beginner 3x5 program for several months. My impression so far is that it actually is a big step up in terms of volume, once you factor in the 5x5 supplmental main lift sets and 3 x 50-100 reps assistance work. A variation for beginners recommends to double up main lifts, but this feels way too much for me to be doing 16 sets of compound lifts in addition to all the assistance work. But for now I feel like I'm starting to make progress with the one main lift and FSL supplemental work. I like that it keeps things simple and gives a lot of freedom with regards to the assistance work. Very different from most TH-cam fitness influencers who are much more prescriptivist with what they recommend.
I've dabbled with lifting on and off for a couple years. Was always a runner and body weight exercise kind of guy. Then I wanted a bit more muscle. I started with 5x5 and that worked for a little while, but I stalled, and felt like progression wasn't really happening for me. Then I started 531 and bam! Exactly what I was looking for. Usually on the deload weeks I do some sort of high intensity body weight circuits with a weight vest, as I don't include a lot of cardio between lifting days. Good review, was accurate
I love this review, but I wanted to point out that 531 works great for people whose primary sport isn't powerlifting. It probably won't turn you into a powerlifting champion but the slow progress, frequent deload, and simple scheme really helps you balance it with something like brazilian jiu jitsu or MMA in my experience. Wendler apparently had a lot of success helping football teams with this as well. I'd love it if you could cover the later template he put out, like BBB FSL or the leader/anchor cycles.
Thank you for these videos, love your views on Westside and all other systems, you tend to answer all the questions that have plagued me for some time,so thank you
Great video ! Looking forward to the other program reviews. I don't think 5/3/1 is intended for novices and honestly I've never come across someone who did 5/3/1 in their initial lifting days, but then, I don't across people who follow any program at all. There's a program called 5/3/1 for Beginners which is intended for novice lifters, the progression is much faster there. I'd really like to know what you think of it and how it compares to SS, Greyskull etc.
Shantanu I think Greyskull is amazing for beginners provided they try not to fail to often, I’m not a fan of failing a bunch of the big lifts. No need for anything much else for a beginner Maybe a few more working up sets before the amrap depending on the lifter just for technique practise really
There isn't a clear cut distinction for when someone counts as a novice or beginner. I've met guys who have been lifting for a decade who I would still consider beginners because they have no real technical skill in the main movements, and the same rules tend to apply to them when it comes to training frequency and volume. I consider the majority of lifters who follow e-books to be beginners, even though they might not like that label lol.
I am actually running 5/3/1 BBB as a beginner. I did SS before but as you said in the video, I hit the wall too soon. 5/3/1 is slow but I can feel the solid progression w/o fear of injuries (I had/have lower back pain). I dont follow the deload protocol though, only when I hit a plateau.
Bloody good video! I’m just finishing up the first 5 cycles of 531. I’ve been running the “I ain’t doing jack sh*t” version mostly and it’s going great, although I’m considering adding something in after going “back 3” next week. Great talk though, you should have more subscribers and views. Super useful video! Cheers
Following a version of the newer Beyond 5/3/1 right now. One of my favorite programs to follow! Really glad Alex didn't have too much of a problem with it haha! Just joined the forum. This channel is awesome. Alex's breakdowns and knowledge are fantastic
Im currently running 531 after doing SS and love it but the spreadsheet that i found online didnt have the + to indicate AMRAP so im starting over. At 152 lbs my maxes went from High bar 225->280 lbs x2 (beltless) Front squat 225->250 (with belt) Deadlift 315-> 335 (beltless) Bench 185--> 205 (after 5 ish on and off cycles) I know i shouldnt be maxing out so early but i felt stronger so i couldnt resist. I also switched from low bar to high bar before starting 531 and it took a while because i had to build a shelf to place the bar on. My biggest mistake on this was no Amraps and too heavy assistance work
The words "But I couldn't help it" are a big mistake friend. We all chase PR's sometimes but real progress comes from slow and consistent work without injuring ourselves. Great work!
I've watched a bunch of your videos great stuff man. Would love to see a review on the Doug Hepburn method The first man to bench 500 Love to know your thoughts on it :) Keep up the great work man
Probably the best program that I've used. I have a tendency to jump weight too quickly. This program definitely has kept my ego in check in that it keeps you at lower weights. However, I've seen greater progress this way.
@@jooshualewis1872 Just run 531 BBB if you want volume. Also, the last set of every 531 is "as many reps as possible." I never had an issue with volume when it comes to 531
progress over time 💪If it's not your job to kill yourself in the gym, don't! Go to work without being broken and tired. Pretty beginner friendly video, but it bears repeating that the percentages on the board are for a TRAINING max and not 1RM. My bench 1RM is 265 and I tried to go for 235x5 today, but I see now that this is not 5 3 1. The mental aspect of aiming for a lower amount of reps than you're probably capable of is very encouraging too when you blast off 8 - 10 instead of the goal of 5.
Bromley, your series on programming is an excellent resource. Been working my way through it, and it has really given me some great tips about programming. Most importantly: kept me away from Westside, LOL
I followed the newer 531 template with the two 3 week lifting cycles then the back off at week 7. Did three of the full 7 week cycles using the ‘boring but big’ volume work. It was good, but I echo what is said in this video about it feeling like a very slow progression. Not always a bad thing, but yeah, a bit slow. For a novice I would suggest doing two of the 7 week cycles, then shifting gears to something with a steeper progression for a short cycle or two then maybe come back and consolidate again with 531... Depending on your goals.
What do you think can be used there? I'm a later novice and in between where something like starting strength is probably not gonna get me great progress and 5/3/1 might be a bit slow. I know the answer might be Texas method, but I prefer at least 4/5 days of training with a lot of accessories (already have a good size base as I've never ran a full powerlifting program and most of my training contains a good amount of accessories.)
I always crash and burn when a program has a compound lift AMRAP in each session. I don’t find it’s the total volume that completely wrecks me or the weight on the bar, but my RPEs. I’ve run programs where it’s been high reps machine work and low reps super specific barbell work. RPE 10 on a set of 3 fucks me just as hard as RPE10 on a set of 12. because of this I’ve had the most success with programs that hang around rpe8 until things get to the pointy end. It’s this main reason why I havnt had much success with 5/3/1. Hitting an RPE9.5 AMRAP 4x a week was just too much for me. I did have better success running it as RPE8 AMRAPS though
It’s great that you figured that out. Although (and I’m no 5/3/1 fanboy) Jim does specify to “leave 1-2 reps in the tank” which is on par with RPE 8-9~ish, unless I’m mistaken. I don’t believe every + set is supposed to be a true balls-to-the-wall AMRAP.
I actually don't get close to a 10 on my amraps either. Like what Tim said; the trouble I've had with programming amraps for clients is to get the effort right. It has to be difficult, but not smash you into the ground. With squats specifically, you can hang out and recover at the top all day, so what should be a straightforward set of 8 or 10 for your 5+ set turns into a 2 minute suck fest of 16 ugly reps (similarly with deads). A single set a few reps out from failure at a higher rep threshold shouldn't mess you up at all.
Solid points that speak to my experience. After months of double KB training and years (since covid), since deads, squats and benches, I’m in the thick of 5/3/1 twice a wk with a day between of extra pressing and a squat movement (to your point on insufficient reps and volume on a standard 5/3/1), sans a download week. much more progress in the past 3 months than 5/3/1 years before at a more standard three days w/deload week.
Back on 5/3/1 after doing 5x5 for a couple of months after being out for a few years. Started heavier on 5x5 and just rode that "muscle memory" back up. Now I'm doing 5/3/1 boring but big... less heavy work is nice. Doing more sets/reps at lower weight is great. I'm still practicing my strength but also getting a lot of good hypertrophic volume. And it's so customizable.
In my bench I have started using bells slingshot. I use 531 and then will do three more sets of 5 or so rep with a slingshot at 10 to 15 pounds above my max. I haven’t reached a point yet where I can’t do this yet. If this is a dumb idea please let me know but I have progressing.
hey man, could you do a video on (Strict press) and how to program it with a supplemental exercise, love the exercise and would be doing it 2-3 time a week, thanks
Program it the same you would benchpress. They Are both a press, so it doesnt really change a lot. For variation, i like Pin presses at different heights. Paused presses, different barbell, dumbells.
I don’t understand how this works. So say the 4 days you do squat, bench, deadlift, ohp in that order in your training week would you then do 5+ reps for all of the exercises week 1, 2nd week do 3+ on all of the lifts and week 3 do 1+ on all of the lifts ?
Hi Alexander, just a quick thanks for the great content and the focus you have on a really practical, hands on approach to programming. Helps people like me, who are learning and using the layoff from Corona to absorb as much knowledge as possible, to keep the feet on the ground and to always keep things as simple as possible. You're great!
Good run down. I personally find this whole idea of using 90% of real values hilarious. Why not make the thing less confusing and use the real values. It just takes a little bit of honesty with yourself. 90% of 85% is 77% which is about your 8 or 9RM 90% of 90% is 81% which is about your 7RM 90% of 95% is 86% which is about your 5RM For those who use RPE, everything is a @6 RPE. 5@6RPE 3@6RPE 1@6RPE Not exactly optimized for peaking, or strength training specifically, IMHO. The loads are almost warmups. But I suppose it's for those that don't know how to gauge loads on an autoregulatory basis, allowing them leeway for when the rate of adaptations start to falter ... And i guess thats what you mean about 531 circumventing hitting the wall too soon. Great vid. I learned something.
5,3,1 is good after hitting a wall with 5x5 for novice and intermediates. Why not use 5x5 for a while then move to 3x3 then followed by 5,3,1 .. possibilities are endless
I have wondered if it would be so terrible to add a second day for any of the lifts you want to focus on, given that it isn’t huge volume the way it’s written. Like maybe do Monday-Thursday for Bench, Squat, OHP, and Deadlift, take Friday off, then reserve Saturday for doing another session on a lift you might be lagging in just to get some more volume. Possibly a lighter, more volumey session, but just to hit it again. I don’t like to modify programs too much, because then you’re no longer running that program, but given that 5/3/1 is trying to cast a wide net, maybe it DOES need some customization for where you are as a lifter.
Do you think, as far as increasing frequency, if you were to do 5/3/1 on day 1 and then do Boring But Big on day 2 that it would help as far as maybe keeping volume but increasing frequency
I believe the e-book covers increased frequency via inverting movements. For example: squat 5/3/1 but do your BBB 5x10 (or whichever rep/set scheme) with deadlifts. Then on deadlift day, do squats for accessory. Same with bench and OHP. That way you get to do each movement twice per week, one heavy and one light.
Instead of set deloads, I like to measure my RHR every morning. If it's increased by 5%, then I deload for that day. If it's increased by 10%, then I rest.
When I tried “5/3/1” it was very demoralizing. Coming off of starting strength, 8 weeks later my AMRP squats were weaker than the months before on SS. And when I read the book or ask the community you get the answer “don’t change the program”, while at the same time the program written in the book is very poorly defined. 1 working set per week is not enough for beginners/intermediates/anyone squatting less than 400lbs. The “training max” recommendation will just cause people in that category to de-train. Beginners/intermediates don’t need “assistance work”, they need more heavy lifts. If I was going to try “5/3/1” again, I’d do 3 working sets and do working sets 2x per week… which at that point is basically wavy Greyskull.
Lowest common denominator. Aka program is good if your goal is to suck less agressively. Wanna get good quick(er)? Go harder. Take risks, you'll pay, eventually, but hey.
So quick question then. Let's say I get to week 3. On the 95% amrap. Just hypothetically. What if someone were to get 6 reps? Should that person skip deload week?
Just to err on the side of caution take the deload week & recover. Why risk injury or overstrain? Remember this is the long game. Longevity is the most important asset in the lifting game.
i did think a deload every 4 weeks was definitely too much, i did 2-3 rounds a year or two ago and yea it was ok, i did the 4th week deload this time, the next week felt godawefull, ill prob do 6 weeks to deload instead,
Good breakdown, but as others have said it is a bit outdated. In general the scheme stays the same but with reps the same daily for a 6 wk volume block, followed by a deload, then a 3 week intensity block. Deload and repeat. Basic 531 isn't really recommended anymore. It's less of a program and more of a framework to build the current programs on. The templates in forever have more volume, intensity and rep ranges.
All I know is Jim still sells the original in his store and many more people run that than any of the add ons. I wasnt really attempting to reach past that. I may in the future.
1.bro in this program we have to do Pyramid up so if i do Pyramid down will it work??? Means Week 1 85x5+ 75x5 65x5 2.And When we need to check our 1rm max then we need and to reverse the calculation and then check our 1 rm?? Means if we use 100 kgs 1rm as bench then 225x90%x85%=172.5lbs and after 6 cycles i will be probably adding 30 lbs to lift 202.5*100/85*100/90= 265lbs then i have to lift 265 lbs on bench?? i know my querry is long but i hope you answer this❤️
So instead of doing the 0.65, 0.75 and 0.85 in the first week, do them for warm up and go for 5 5 5 with 0.85 instead? Or at least that is your approach?
Maybe I've misunderstood but I feel like the usefulness of SS has been slightly misrepresented here. If you're anything but a flat-out beginner, (or otherwise very detrained...) then it's simply not intended for you. It's for noob gains only. It's called "Starting Strength" for good reason.
That's not entirely correct. The strict distinction between novice, intermediate, and advanced is a new obsession, and it's not clear cut. Simple 5's based LPs are extremely old and have been ran successfully by lifters of varying skill level. My deadlift was into the 600s in my early 20s and I was having success with similar routines. Starting Strength just added a clever pun to it.
What's your opinion of manipulating 5,3,1 to doing first two sets as you said warm ups, then doing the top set as your working sets i.e. 65% x 5 , 75% x 5 , 85% x 5, 85% x 5, 85% x 5+. I've been doing 5,3,1 for a few years before I was following Pavel. I have seen gains especially in my bench press and deadlifts for 1 rep maxes.
I'm on my 5th week of Greg Nuckols' Average to Savage program using plus sets on the 5th set of each movement and so far it's been great. 21 Week program, 3, 7-week blocks, and it's wave loading in 3 week chunks. So far for me it's been a better version of 5/3/1.
How much weight would you expect to increase upper and lower body lifts in a year with this program if everything went according to plan? I think the 531 works out about 60lb upper and 120lb lower (in a perfect world!)
@@Cloppa2000 if you run all 21 weeks it would peak you to test maxes, so how much you could gain per 21 weeks is anyone's guess really. There's also a spreadsheet where you enter in the amount of reps you get on your final AMRAP set, which will then alter your next week's working sets, as well as every other week down the line. So if you're consistently beating the target reps for the AMRAP set, you can see a lot of increase in the weight you're working with across the program. It's usually only a kg or 2, but over 20 weeks that can be a lot of increase. (It can also decrease, if you come in under the target reps because of over-estimated 1rms or bad weeks, etc.)
i’m basically the definition of an intermediate. 225 bench 315 squat and like a 370 deadlift. is this a good program for that? i feel like it might be below my skill level but idk. what do you think? thanks
Last week did 12 reps on the 85% on the deadlift, today i did only 6. maybe due to a little sore low back, don't know if i want to continue this, done for about 5 months, im getting bored
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5/3/1 took me from a 225 bench, 315 squat, and 355 deadlift to 335 bench, 475 squat, and 555 deadlift. It absolutely works, but I also got somewhat bored of it after 4 straight years of it lol
What variation did you run? BBB? FSL? Something else?
4 years lol. Most ppl cant stick with a program for 4 weeks/months. Props to you
Boring but big! You completely bought into the plan!
@@irunthepeg mostly BBB or just my own selection of assistance. 5/3/1 is pretty damn modular.
@@nathanbateman4255 Thanks man! I figured probably BBB. I want to go back to it when I go into a surplus but I've been enjoying FSL 5x5 in a cut.
"just the right amount of work never feels like the right amount of work." such wisdom
They say CEOs are prone to over representing the amount of work they actually do. I wonder if the same applies for body builders.
It does draw out the progression. However, part of Jim Wendler's intention was to create a program that could be used to get stronger for years and as you age. It wasn't meant for people trying to be powerlifters. It was meant for people just wanting to get stronger and/or get healthier.
Yeah in the intro he talks abour how he hated how he felt while powerlifting.
Which is why it's so applicable to so many people. It has its flaws but overall it's a great program
@@scottm9502 Yep he literally said that while he accomplished great feats of strength, the inability to walk down the street without running out of breath ruined it for him.
He changed his methodology that he no longer cared how much he could lift, if he couldn't actually be "functional" aka have conditioning, work capacity, wasn't a "fat fuck".
I had never done his beginner prep school from forever because I shifted into 5/3/1 from Starting strength, but since my gyms just reopened after 4 months of being closed I decided why not. Especially since I took a deload anyway, and the beginner prep school is a shock factor as to how 'out of shape' I am in.
yes I can do the lifts, yes I can do the supplemental and assistance work, and I can kinda run, but the time constraints on everything (30 min goal for both lifts, 20 minutes to hit assistance work #s while doing them in a circuit) is tough, and the added running (which I didn't really do, mostly did sled work cycling) is shocking.
Not true at all . its about breaking through rep records each week after you set them an then when you peak you take a step back an go at it again . dont make assumptions on shit you dont know about .
@@brianosterman456 Eh the running out of breath part doesn't seem to me like something that would have much to do with what strength training program you use. It could be due to a lack of cardio but you can add cardio to 531 same as you can add it to any other strength program.
And neither would being a fat fuck. If you eat like a pig to gain as much muscle and strength as possible you'll still end up a fat fuck on 531 same as you would on any other program.
Seems to me like Jim improved his conditioning, body composition and overall health by doing some cardiovascular exercise, not eating as much crap and maybe cutting back on the juice to more reasonable levels, the change of strenth training program was simply coincidental.
Channel is highly underrated. I appreciate the break down of things.
One of the best, just cuts right to it!
Totally agreed!
Totally agree
Totally agreed
In the newer templates Wendler recommends less frequent deloads (every 7-8 weeks) which I think is more appropriate.
why is that?
@@incorectulpolitic because, you don't need deload every 4.th week.
For people with terrible genetics and poor recovery abilities (like me, unfortunately )this program works great 👍🏻as stated ... longevity for me is the key 🔑
@@anthonyluisi7096 Jim says that you can take a deload week afther every cicle if you like to, so you doing great man, in the end is all about our own needs.
Willian Mates , thank you brother 👍🏻
Great video, Bromley. 531 is certainly slow, but it is my preferred style of programming. It is a program that very much emphasizes scaffolding as a concept of learning. Been running nSuns 5-day since June, but I've started looking for some other potential programs like it.
Also, I just wanted to note that the process of calculating 85/90/95 of 90% isn't really a cumulative one. For example, 85% of 90% wouldn't be -10% + 85%, but rather 76.5%. A 95% 1+ top set would be 85.5%. So you can see which direction the margin of error goes when you change the percentages. In the lower percentages, it would matter more. I know you're probably just throwing out an "about" number, but I thought it was worth mentioning.
Great insight. A point I would like to add to this assessment is in regards to athletes that aren’t powerlifters.
The conservative approach 5/3/1 takes with the mandatory week 4 deload is perfect when you practice a sport.
5/3/1 is the only program I have been able to maintain as a fighter without injury or burnout.
That's a good point. There are plenty of scenarios that merit conservative approaches and training for another demanding sport is one of them.
What template would you recommend for fighters?
I’m a BJJ athlete who trains like 6x per week.
@@HenchPig Check out Phil Daru's Condensed Conjugate.
Jim Wendler does work. My deadlift increased from 105KG (231 Ibs) to 150KG (330 Ibs). This is absolutely insane. Shocked myself actually💪
Thanks man :). Took me 6 months. I only did trained Deadlift once a week using Wendler method. You could train Wendler 2-3 times a week to speed up progress.
@@HydroSn4ke I train Chest 2x per week. Would doing 5/3/1 2x for bench be good
@@rickycruz2742 Absolutely bro! The Wendler method works with anything. My current Wendler schedule is - Squats/Pull ups/Barbell Bicep Curls/Bench Press/Rows/Military press (i'm also training the front lever separately alongside my Wendler)
@@HydroSn4ke how do you structure this ?
Monday - Squats | Tuesday - Pull Ups & Biceps | Wednesday - Bench Press | Thursday - Military Press & Rows | Friday - Squats
Slow programs are great because it teaches consistency which is as important as strength gain. However, the deload every 4th week is ridiculous unless you are a high intermediate. But it can be used to do other things you like doing but can’t do to the program- body building, high reps, cardio or something similar to bring up GPP
Love 5/3/1. I always come back to it because of the simplicity. It’s great to build a base and help focus on technique. I always went away because of the boring aspect. Over time I’ve taken it and made it my own by combining different training philosophies. The way I’ve ran it over the past year has been a blast. I use 5/3/1 reps and percentages as the base and combined it with a little bit of conjugate and Brian Alsruhe style giant sets and strongman conditioning.
Haha I do the exact same thing
i just dont understand it, im more of a get-me-a-workout kind of guy
@@atomulic It's very simple but sounds complicated initially. Really once you understand the concept all you need is to calculate your 1rep max, and plug it in.
Alot of comments about slow progress but I mean... look at the numbers over a 12 month period. If anyone is able to stick to that linear progression, the progression is fantastic.
13:38 Love how agressively he said "keep it simple, stupid"
Good review! Just a note about the contrast between 5/3/1 and Starting Strength regarding starting light -- 5/3/1 is an intermediate/advanced protocol where SS was designed for beginners. If someone is brand new to strength training, I personally believe that it is way more important for their first month to really just get them into the habit of showing up and doing their lifts, without having to contend with much fatigue or soreness. After a few weeks when it has truly become a routine, begin challenging them with intensity. Starting Strength is great for that, imo. Just my experience.
Any chance of covering the later additions to the program especially stuff like first set last and joker sets?
Would love to see someone not just explain the programs but show how they’d plan it in a week and do it
Mr. Bromley, thank you for mentioning step load, I never knew my real load.
I'm on month 2 of 531 with BBB and enjoying it. Progression is slow but being over 40 I feel this allows my body to adapt at a nice rate and so far don't feel too banged up. After the deload week I felt really fresh and stronger. Early days yet but will be interesting to see numbers at the end of the year. Props to the guy in the video, very good presentation on 5 3 1, thank you
I’ve found the best way to increase frequency with this program is to have primary and secondary sessions. So you could do primary squat and secondary deadlift on day 1, primary bench and secondary overhead press on day 2, primary deadlift and secondary squat on day 3 and primary overhead press and secondary bench on day 4. You run the 531 on the primary lifts for each day and do a bit more volume on the secondary lifts.
This is exactly what I do. 531 is HIGHLY modifiable. The progression tracking he's talking about is just the backbone that drives what everything else that you do looks like.
I transitioned to 531 after running SS for several months. The type of 531 programming I ran then was way different and simpler than what I run now. Besides BBB, Wendler has other options like FSL, SSL, Monolith, etc. Joker sets if you're outside of your optimal range.
Currently, I put my higher volume work on other main lift days, squat on deadlift vice versa. On my main 531 progression days I add light, high rep accessories. And, I have other assistance work sprinkled in throughout the week (rows, pullups, cable and dumbbell variations, etc).
When I feel the intensity is starting to overload my recovery (usually 3 or 4 months with no deload), I deload and go back to BBB then slowly accumulate intensity after a few cycles, transition back to FSL or SSL. Rinse, repeat. I make respectable progress (I think) and haven't had plateau issues.
@@justinb08292 exactly. 531 is a great way to organise the big lifts and then it’s your own choice as to what you do the rest of the time.
I think a lot of the nuances get lost between the lines. Take the frequent de-load as an example, it may not be necessary for novices in terms of training load or a physiological response but it's not a bad habit to establish early on. Especially since the later volume or percentages can become unforgiving. Also, if I'm not mistaken, Wendler uses 5/3/1 for highschool athletes. The lifting coupled with sport training, and maybe even stress from school, helps justify the de-load a little more. I don't think the criticism here is wrong I just think that it should be taken with a grain of salt as well. Its easier to pick apart the first* edition* of a training program / book than it is debate the author or experienced coaches that run the program.
I really like the "Boring but Big" version of the 5-3-1, with 5x10 backoff sets added.
Quick question what rpe should my back off sets be? So like if I do 5x10 incline bench what should it be
@@jooshualewis1872 50% of 1RM OR TM
I liked the plan a lot, did it for two years. I still do the Kroc rows
Really enjoying ur videos man..
For me after Starting Strength for absolute beginners and anyone coming back after a layoff, 531 is the best program for intermediates.
It is so simple and adaptable I will never need another program at my age of 56. I look at others but they're just too complicated compared to this and I don't think u can put on much more than 5lb a month over the course of a year on upper body lifts and 10lb for lower body once u've been lifting more than a couple of years with any program unless u only concentrate on 1 or two lifts.
Like Alex said here u can add sets across as and when u want plus a couple of things he didn't mention.
Rest Pause sets added after either just the main set or to the majority of lifts is an awesome way to increase the intensity of the workout.
Also there is a Boring But Big alternative that I prefer which is to use the second big lift for the 5x10 portion so u'd do OHP 531 and Bench 5x10 then on Bench day u'd do Bench 531 and OHP 5x10. Same with Deadlifts and Squats. This way u get to do all the main lifts twice a week and I find this method is superb. Run this for a couple of months then go back to the simplest strength program.
It's a great program made to cater to the masses and it works briliantly.. All the best..
The Best way to get stronger, is to increase the volume over time.
531 doesnt really do this, the only volume progression is on your last amrap set - which is really unreliable.
@@1111poul Agreed. But I love the simplicity of the program so I add volume. The Boring But Big template is great for me. Not the one in the book but an alternative I saw on T-nation. Also I do Rep Pause sets after my main AMRAP sets. This is great for intensity and volume. When I first read the book I didn't know how they worked but now I do they are excellent for adding more of the hardest reps. Or u can do drop sets. The program is extremely adaptable.
@@1111poul you can add as much volume as you want in your secondary sets.
If you read his book, he does say that deload is only if needed. if you don't need it, skip it. If you've really pushed so hard that you actually need it (perhaps you've also done extra joker sets after the + sets, and amrap sets after those joker sets, and you really feel like you need some extra resting time).
I ran it for two years. Skipped deload a few times. I was also doing hill sprints for accessory. Worked out well
Did this for my bench and I gained ≈20lbs in 4 weeks, from 175 to 195
Very informative video. Your content is always point on and realistic brother. I'm going through you old videos and picking up some new things.
I had great gains with this program. Primary lifts were the focus, everything else was do what you will and options were given. I chose the “work at what you suck at” version and kept making gains
I recently switched to 5/3/1 after following a beginner 3x5 program for several months. My impression so far is that it actually is a big step up in terms of volume, once you factor in the 5x5 supplmental main lift sets and 3 x 50-100 reps assistance work. A variation for beginners recommends to double up main lifts, but this feels way too much for me to be doing 16 sets of compound lifts in addition to all the assistance work. But for now I feel like I'm starting to make progress with the one main lift and FSL supplemental work. I like that it keeps things simple and gives a lot of freedom with regards to the assistance work. Very different from most TH-cam fitness influencers who are much more prescriptivist with what they recommend.
Damn seeing a strong dude without a belly. Gold.
I've dabbled with lifting on and off for a couple years. Was always a runner and body weight exercise kind of guy. Then I wanted a bit more muscle. I started with 5x5 and that worked for a little while, but I stalled, and felt like progression wasn't really happening for me. Then I started 531 and bam! Exactly what I was looking for. Usually on the deload weeks I do some sort of high intensity body weight circuits with a weight vest, as I don't include a lot of cardio between lifting days. Good review, was accurate
I love this review, but I wanted to point out that 531 works great for people whose primary sport isn't powerlifting.
It probably won't turn you into a powerlifting champion but the slow progress, frequent deload, and simple scheme really helps you balance it with something like brazilian jiu jitsu or MMA in my experience. Wendler apparently had a lot of success helping football teams with this as well.
I'd love it if you could cover the later template he put out, like BBB FSL or the leader/anchor cycles.
Thank you for these videos, love your views on Westside and all other systems, you tend to answer all the questions that have plagued me for some time,so thank you
I've been doing 5/3/1 wrong for 6 months. I did it like this: week 1 5x5 week 2 3x3 week 3 1x1 and week4 deload
but it still worked for me
Great video ! Looking forward to the other program reviews.
I don't think 5/3/1 is intended for novices and honestly I've never come across someone who did 5/3/1 in their initial lifting days, but then, I don't across people who follow any program at all.
There's a program called 5/3/1 for Beginners which is intended for novice lifters, the progression is much faster there. I'd really like to know what you think of it and how it compares to SS, Greyskull etc.
Shantanu I think Greyskull is amazing for beginners provided they try not to fail to often, I’m not a fan of failing a bunch of the big lifts. No need for anything much else for a beginner
Maybe a few more working up sets before the amrap depending on the lifter just for technique practise really
@@mossoconnor4417 I agree. I don't think a beginner should fail lifts either.
There isn't a clear cut distinction for when someone counts as a novice or beginner. I've met guys who have been lifting for a decade who I would still consider beginners because they have no real technical skill in the main movements, and the same rules tend to apply to them when it comes to training frequency and volume. I consider the majority of lifters who follow e-books to be beginners, even though they might not like that label lol.
@@AlexanderBromley How would you recommend someone learn programming ? Any books you'd suggest ? Or just experimentation ?
@@someHandle95 Watch all his videos
I am actually running 5/3/1 BBB as a beginner. I did SS before but as you said in the video, I hit the wall too soon. 5/3/1 is slow but I can feel the solid progression w/o fear of injuries (I had/have lower back pain). I dont follow the deload protocol though, only when I hit a plateau.
BBB is awesome! I really love it. I did 5x5 for a long time and it just beat me up.
I'm not sure if it's intentional but you answered my question on your last video with this one. Thanks. :)
ive never seen a program so complicated that at the same time claims to be so simple
It started out with the best intentions.....
OMG I thought I was the only one who thought this! it seems unnecessarily complicated.
It's not complicated at all if you completed 6th grade math
@@Joe-zx6jb Or maybe it just takes beginners a little longer to understand what half of it even means...
Bloody good video! I’m just finishing up the first 5 cycles of 531. I’ve been running the “I ain’t doing jack sh*t” version mostly and it’s going great, although I’m considering adding something in after going “back 3” next week. Great talk though, you should have more subscribers and views. Super useful video! Cheers
Whan are we going to see another upload on your 531 progression Chris?
Following a version of the newer Beyond 5/3/1 right now. One of my favorite programs to follow! Really glad Alex didn't have too much of a problem with it haha!
Just joined the forum. This channel is awesome. Alex's breakdowns and knowledge are fantastic
I’ve had a couple of hernias so this is a great program for preventing overtraining
Im currently running 531 after doing SS and love it but the spreadsheet that i found online didnt have the + to indicate AMRAP so im starting over. At 152 lbs my maxes went from
High bar 225->280 lbs x2 (beltless)
Front squat 225->250 (with belt)
Deadlift 315-> 335 (beltless)
Bench 185--> 205
(after 5 ish on and off cycles)
I know i shouldnt be maxing out so early but i felt stronger so i couldnt resist. I also switched from low bar to high bar before starting 531 and it took a while because i had to build a shelf to place the bar on. My biggest mistake on this was no Amraps and too heavy assistance work
The words "But I couldn't help it" are a big mistake friend. We all chase PR's sometimes but real progress comes from slow and consistent work without injuring ourselves. Great work!
@@BossofBosses111 We're all guilty of that
@@BossofBosses111 how heavy should my assistance work be? And like what rpe
531 worked great for me in the past…. and there’s no fatigue sets… anyone can do it, and it does work.
love your content Alex! I'm even going back to old vidoes I haven't seen and in every video there is something new to learn.
I've watched a bunch of your videos great stuff man.
Would love to see a review on the
Doug Hepburn method
The first man to bench 500
Love to know your thoughts on it :)
Keep up the great work man
Probably the best program that I've used. I have a tendency to jump weight too quickly. This program definitely has kept my ego in check in that it keeps you at lower weights. However, I've seen greater progress this way.
How about for bench I already have trouble increasing bench so would like the lack of volume mess with that?
@@jooshualewis1872 Just run 531 BBB if you want volume. Also, the last set of every 531 is "as many reps as possible." I never had an issue with volume when it comes to 531
progress over time 💪If it's not your job to kill yourself in the gym, don't! Go to work without being broken and tired.
Pretty beginner friendly video, but it bears repeating that the percentages on the board are for a TRAINING max and not 1RM. My bench 1RM is 265 and I tried to go for 235x5 today, but I see now that this is not 5 3 1. The mental aspect of aiming for a lower amount of reps than you're probably capable of is very encouraging too when you blast off 8 - 10 instead of the goal of 5.
Love ur input. I just started 531 again. A month ago and im enjoying it so far. Defo a simple and effective.
Bromley, your series on programming is an excellent resource. Been working my way through it, and it has really given me some great tips about programming. Most importantly: kept me away from Westside, LOL
I've done 531 a lot, it works.
Beyond 531 does have templates with more sets/reps for the first working sets
I followed the newer 531 template with the two 3 week lifting cycles then the back off at week 7. Did three of the full 7 week cycles using the ‘boring but big’ volume work. It was good, but I echo what is said in this video about it feeling like a very slow progression. Not always a bad thing, but yeah, a bit slow. For a novice I would suggest doing two of the 7 week cycles, then shifting gears to something with a steeper progression for a short cycle or two then maybe come back and consolidate again with 531... Depending on your goals.
What do you think can be used there? I'm a later novice and in between where something like starting strength is probably not gonna get me great progress and 5/3/1 might be a bit slow. I know the answer might be Texas method, but I prefer at least 4/5 days of training with a lot of accessories (already have a good size base as I've never ran a full powerlifting program and most of my training contains a good amount of accessories.)
Very well articulated Alex.
Will continue to follow your content.
I always crash and burn when a program has a compound lift AMRAP in each session. I don’t find it’s the total volume that completely wrecks me or the weight on the bar, but my RPEs. I’ve run programs where it’s been high reps machine work and low reps super specific barbell work. RPE 10 on a set of 3 fucks me just as hard as RPE10 on a set of 12. because of this I’ve had the most success with programs that hang around rpe8 until things get to the pointy end.
It’s this main reason why I havnt had much success with 5/3/1. Hitting an RPE9.5 AMRAP 4x a week was just too much for me. I did have better success running it as RPE8 AMRAPS though
It’s great that you figured that out. Although (and I’m no 5/3/1 fanboy) Jim does specify to “leave 1-2 reps in the tank” which is on par with RPE 8-9~ish, unless I’m mistaken. I don’t believe every + set is supposed to be a true balls-to-the-wall AMRAP.
I actually don't get close to a 10 on my amraps either. Like what Tim said; the trouble I've had with programming amraps for clients is to get the effort right. It has to be difficult, but not smash you into the ground. With squats specifically, you can hang out and recover at the top all day, so what should be a straightforward set of 8 or 10 for your 5+ set turns into a 2 minute suck fest of 16 ugly reps (similarly with deads). A single set a few reps out from failure at a higher rep threshold shouldn't mess you up at all.
As a novice myself I dont have a good handle on RPE. Many times I thought one thing and did different
Solid points that speak to my experience. After months of double KB training and years (since covid), since deads, squats and benches, I’m in the thick of 5/3/1 twice a wk with a day between of extra pressing and a squat movement (to your point on insufficient reps and volume on a standard 5/3/1), sans a download week. much more progress in the past 3 months than 5/3/1 years before at a more standard three days w/deload week.
Back on 5/3/1 after doing 5x5 for a couple of months after being out for a few years. Started heavier on 5x5 and just rode that "muscle memory" back up. Now I'm doing 5/3/1 boring but big... less heavy work is nice. Doing more sets/reps at lower weight is great. I'm still practicing my strength but also getting a lot of good hypertrophic volume. And it's so customizable.
You can purchase Jim Wendler's 5/3/1 right here 👉 amzn.to/3ITHEM8
Okay i missed the use 90% of 1 rep max, almost quit the first week
In my bench I have started using bells slingshot. I use 531 and then will do three more sets of 5 or so rep with a slingshot at 10 to 15 pounds above my max. I haven’t reached a point yet where I can’t do this yet. If this is a dumb idea please let me know but I have progressing.
i actually really like the grungy white board
What if I train bench twice every week what should I do 5-5-3-3-1-1? Or 5-3-1-5-3-1
hey man, could you do a video on (Strict press) and how to program it with a supplemental exercise, love the exercise and would be doing it 2-3 time a week, thanks
Program it the same you would benchpress. They Are both a press, so it doesnt really change a lot. For variation, i like Pin presses at different heights. Paused presses, different barbell, dumbells.
I don’t understand how this works. So say the 4 days you do squat, bench, deadlift, ohp in that order in your training week would you then do 5+ reps for all of the exercises week 1, 2nd week do 3+ on all of the lifts and week 3 do 1+ on all of the lifts ?
week 1: 5 for the 2 warmups and 5+ for the last set.
week 2: 3 for the 2 warmups and 3+ for last set.
week 3 : 5 reps, 3 reps , 1+.
Really like the channel, thanks man!
Hi Alexander, just a quick thanks for the great content and the focus you have on a really practical, hands on approach to programming. Helps people like me, who are learning and using the layoff from Corona to absorb as much knowledge as possible, to keep the feet on the ground and to always keep things as simple as possible.
You're great!
Good on you taking down the paywall!
really appreciate these through video explanations
Good run down.
I personally find this whole idea of using 90% of real values hilarious. Why not make the thing less confusing and use the real values. It just takes a little bit of honesty with yourself.
90% of 85% is 77% which is about your 8 or 9RM
90% of 90% is 81% which is about your 7RM
90% of 95% is 86% which is about your 5RM
For those who use RPE, everything is a @6 RPE.
5@6RPE
3@6RPE
1@6RPE
Not exactly optimized for peaking, or strength training specifically, IMHO. The loads are almost warmups. But I suppose it's for those that don't know how to gauge loads on an autoregulatory basis, allowing them leeway for when the rate of adaptations start to falter ... And i guess thats what you mean about 531 circumventing hitting the wall too soon.
Great vid. I learned something.
5,3,1 is good after hitting a wall with 5x5 for novice and intermediates. Why not use 5x5 for a while then move to 3x3 then followed by 5,3,1 .. possibilities are endless
I have wondered if it would be so terrible to add a second day for any of the lifts you want to focus on, given that it isn’t huge volume the way it’s written. Like maybe do Monday-Thursday for Bench, Squat, OHP, and Deadlift, take Friday off, then reserve Saturday for doing another session on a lift you might be lagging in just to get some more volume. Possibly a lighter, more volumey session, but just to hit it again. I don’t like to modify programs too much, because then you’re no longer running that program, but given that 5/3/1 is trying to cast a wide net, maybe it DOES need some customization for where you are as a lifter.
Do you think, as far as increasing frequency, if you were to do 5/3/1 on day 1 and then do Boring But Big on day 2 that it would help as far as maybe keeping volume but increasing frequency
I believe the e-book covers increased frequency via inverting movements. For example: squat 5/3/1 but do your BBB 5x10 (or whichever rep/set scheme) with deadlifts. Then on deadlift day, do squats for accessory. Same with bench and OHP.
That way you get to do each movement twice per week, one heavy and one light.
@@timgood9818 and do opposite super sets. Like bench - row or ohp - pull down imo its quite the volume
Instead of set deloads, I like to measure my RHR every morning. If it's increased by 5%, then I deload for that day. If it's increased by 10%, then I rest.
Rhr ?
@@dagoat5064 resting heart rate. It's how I program my deloads for my professional athletes.
i love 531 and 5x5 SS my go to programs great result
coz im just a late noob :)
Would like to say that I like vanilla and beyond more than forever; anyone also prefer the more tradicional training?
Can you make a video for what you would recommend for someone who has detrained, lost strength and somewhat starting over. Thanks
You would treat yourself like a novice. So a good linear progression program would work for you
When I tried “5/3/1” it was very demoralizing. Coming off of starting strength, 8 weeks later my AMRP squats were weaker than the months before on SS.
And when I read the book or ask the community you get the answer “don’t change the program”, while at the same time the program written in the book is very poorly defined.
1 working set per week is not enough for beginners/intermediates/anyone squatting less than 400lbs. The “training max” recommendation will just cause people in that category to de-train. Beginners/intermediates don’t need “assistance work”, they need more heavy lifts.
If I was going to try “5/3/1” again, I’d do 3 working sets and do working sets 2x per week… which at that point is basically wavy Greyskull.
Lowest common denominator. Aka program is good if your goal is to suck less agressively. Wanna get good quick(er)? Go harder. Take risks, you'll pay, eventually, but hey.
Fantastically informative, thank you boss !
So quick question then. Let's say I get to week 3. On the 95% amrap. Just hypothetically. What if someone were to get 6 reps? Should that person skip deload week?
Just to err on the side of caution take the deload week & recover.
Why risk injury or overstrain?
Remember this is the long game. Longevity is the most important asset in the lifting game.
Mr. Bromley, what is your opinion on Mike Tuchscherer’s reactive training system?
Karolis Br RTS isn’t a program, it’s tailored training. The only way you can review it is if you have been trained by RTS...
i did think a deload every 4 weeks was definitely too much, i did 2-3 rounds a year or two ago and yea it was ok, i did the 4th week deload this time, the next week felt godawefull, ill prob do 6 weeks to deload instead,
Thank you for the review
Good breakdown, but as others have said it is a bit outdated.
In general the scheme stays the same but with reps the same daily for a 6 wk volume block, followed by a deload, then a 3 week intensity block. Deload and repeat.
Basic 531 isn't really recommended anymore. It's less of a program and more of a framework to build the current programs on. The templates in forever have more volume, intensity and rep ranges.
All I know is Jim still sells the original in his store and many more people run that than any of the add ons. I wasnt really attempting to reach past that. I may in the future.
Amazing channel !
Is it fair to be evaluating the original program?
He doesn't recommend a 4 week deload any more, instead he's recommending 7 weeks.
Why would I not review a system that is still widely used and is still sold in the creators store?
Holy shit man just found out about this channel. Great content.
1.bro in this program we have to do Pyramid up so if i do Pyramid down will it work???
Means
Week 1
85x5+
75x5
65x5
2.And When we need to check our 1rm max then we need and to reverse the calculation and then check our 1 rm??
Means if we use 100 kgs 1rm as bench then 225x90%x85%=172.5lbs
and after 6 cycles i will be probably adding 30 lbs to lift
202.5*100/85*100/90= 265lbs
then i have to lift 265 lbs on bench??
i know my querry is long but i hope you answer this❤️
Use Exrx 1rm calculator online to find out percentages.
And google pyramid warmup scheme for weightlifting you'll get your answers.
7:00 but even wendler says deload should be done every 7 weeks, not 4
He doesn't say it in the version of 5/3/1 he currently sells in his store. That's what the reader is going to follow and that's what I'm reviewing.
I love your content. But this is not the latest version of 531 (as someone probably already said).
Wasnt meant to be. This is from Wendler's 2nd edition which is still sold in his store and what most still run.
@@AlexanderBromley fair enough, good point! In that case, could you do forever too?
So instead of doing the 0.65, 0.75 and 0.85 in the first week, do them for warm up and go for 5 5 5 with 0.85 instead? Or at least that is your approach?
Maybe I've misunderstood but I feel like the usefulness of SS has been slightly misrepresented here. If you're anything but a flat-out beginner, (or otherwise very detrained...) then it's simply not intended for you. It's for noob gains only. It's called "Starting Strength" for good reason.
That's not entirely correct. The strict distinction between novice, intermediate, and advanced is a new obsession, and it's not clear cut. Simple 5's based LPs are extremely old and have been ran successfully by lifters of varying skill level. My deadlift was into the 600s in my early 20s and I was having success with similar routines. Starting Strength just added a clever pun to it.
He explains the first book well, but thats no longer "the 531 program." Wendler has come out and clarified this long ago.
What's 5/3/1 now?
What would be a good progression after this program?
Sorry to bother you. Should I do boring but big set in deload week? Thanks.
What's your opinion of manipulating 5,3,1 to doing first two sets as you said warm ups, then doing the top set as your working sets i.e. 65% x 5 , 75% x 5 , 85% x 5, 85% x 5, 85% x 5+. I've been doing 5,3,1 for a few years before I was following Pavel. I have seen gains especially in my bench press and deadlifts for 1 rep maxes.
I'm on my 5th week of Greg Nuckols' Average to Savage program using plus sets on the 5th set of each movement and so far it's been great. 21 Week program, 3, 7-week blocks, and it's wave loading in 3 week chunks. So far for me it's been a better version of 5/3/1.
How much weight would you expect to increase upper and lower body lifts in a year with this program if everything went according to plan?
I think the 531 works out about 60lb upper and 120lb lower (in a perfect world!)
@@Cloppa2000 if you run all 21 weeks it would peak you to test maxes, so how much you could gain per 21 weeks is anyone's guess really. There's also a spreadsheet where you enter in the amount of reps you get on your final AMRAP set, which will then alter your next week's working sets, as well as every other week down the line. So if you're consistently beating the target reps for the AMRAP set, you can see a lot of increase in the weight you're working with across the program. It's usually only a kg or 2, but over 20 weeks that can be a lot of increase. (It can also decrease, if you come in under the target reps because of over-estimated 1rms or bad weeks, etc.)
i’m basically the definition of an intermediate. 225 bench 315 squat and like a 370 deadlift. is this a good program for that? i feel like it might be below my skill level but idk. what do you think? thanks
You can 100% run 5:3:1 at those numbers. Probably right in the beginning of what it was designed for. I’m assuming you’re over 140lbs or so.
Couple questions about this:
How many sets each day?
And what percentage is a typical deload lift?
3 Sets, 4 times a week.
40%, 50%, 60% is a typical deload week as recommended by Jim wendler (creator of 5/3/1).
Awesome video 👍. Can you recommend any other programs that would be good for say after running this for over a year ?
Last week did 12 reps on the 85% on the deadlift, today i did only 6. maybe due to a little sore low back, don't know if i want to continue this, done for about 5 months, im getting bored
How many sets do powerlifters do usually? I feel like 3 sets is not enough.