as someone who is training strength to supplement other sports (trying to qualify for Olympics), I LOVE this program. keeps a healthy lifting habit and very easy to follow a structured program
Hey me and my sister ran 5/3/1 variants as part of our program for a couple of seasons before she made the full time national team. If you are interested I can look up and share some of the adjustments we made to include pullups and bent over rows. Definitely my favorite way of strength training for sports since you do some form of gym training all year long and then focus a few months on max strength and power to beat last years PRs
@@jasper31938 already have been including pull ups and bent rows in the program for years! it’s an awesome way to grow the posterior chain since we use so much back strength in the sport. i’ve also started adding variety for muscle confusion by changing some of the core exercises every 12 week cycle (for example, changing from heavy back squat to heavy front squat, or changing from doing conventional deadlifts to trap bar deadlifts
I made GREAT gains in my late 40's with 5/3/1 plus BBB (plus some other accessory stuff). freaking fantastic for older guys. Ended up way stronger than i was in my 20's (a million years ago) with little pain. Slow steady progress works really well. Nice breakdown
Wish I'd discovered 5/3/1 many years ago. Nearly perma-wrecked my elbows going too hard without a good workout regimen, trying to get back into working out, a bit afraid of the tendonitis issues.
Listen to what Wendler has said in recent years about the main lifts, the weights are low to reinforce fast bar speed and power for his athletes. The assistance/accessories are for hypertrophy and building strength. He has said he doesn't believe in only using the main lifts to get bigger and stronger.
My GF just started her intermediate journey, and she is very much enjoying 531. She is at that level where topsets are fun, but 5x5 at high weights are killing her. The 1 AMRAP set a day, together with the BBB plug in with 60% of her max is gold for her and has made her enjoy training again which is the most important part.
Thee best program ,, I'm 63 and have been doing 5-3-1 for the past 3 years and continue to add weight to the bar. mon-ohp tues-squat thurs-bench fri/sat - dead
I'm not sure why I watched this, since I've been running 5/3/1 Forever variations for the past year now and have read all of the books, but this is definitely the best video explanation of 5/3/1 that I've seen on TH-cam. I was actually surprised at how bad most of the available videos were when I was first starting the program a year ago and tried watching some videos to clarify questions I had from reading the books.
5/3/1 is just pleasant to run. Personally, I have military standards and I do jiu jitsu. Finding a program that doesn't destroy you and allows you to do the things you love or are required is key. I want to train strength, not powerlifting. 5/3/1 was that answer for a long time. I hope EvolveAI gets more layouts for sport-related training, you guys are awesome.
@@princeicio makes you stronger while not beating you up as much. i do mma and still want to get stronger. you have to take your progressions more slowly
The FSL variant has been great for me and I think it would be great for beginners in general. Using the lower weight helps build good form and helps beginners forge good habits.
I tend to do a 5th compound movement - Bent-over Barbell Rows. Back and biceps all while keeping the core and quads tight. But doing those 5 compound lifts...LOVE it.
I've done a few programs but keep going back to 531, which I've been doing for 10 years now. It may not be the most optimal program, and I may not do it to Jim Wendler's standards, but it's the program I enjoy most and can do indefinitely.
I finally am doing this without the ego. I have used the program but always wanted my 1 rep on the 3rd week to be a max. I have done a couple of powerlifting comps and I have started to use this program properly doing the AMRAP at the end and my strength has nearly peaked to my comp strength after 2 months. Lets say I am getting volume now.
I’ve been intermediate for years and have been doing 5/3/1 for 6 months. I’m the strongest I’ve ever been and keep getting stronger after so long! I also follow CrossFit linchpin and add 1 x session of weighted pull-ups, db row, front squat, and db bench twice a month. I feel great, not beat up.
5/3/1 is one of my favorite strength protocols I've ever used, and I still use is as the main inspiration for my current programming. I'll still do the 5/3/1 and joker sets for my main lift, then antagonistic "bodybuilding" volume work. So on bench days, it's rows, on OHP day it's pullups, etc. Solid fatigue management while maintaining progression, definitely recommend.
@MAjj-ov6nf I'm not sure I understand the question. 5/3/1 and subsequently my program has each of the lifts on their own day. After I complete the 5/3/1 protocol for my main lift, I then move on to a more hypertrophy-based workout that emphasizes the antagonistic muscles of that lift. So, on my bench day, I will do the 5/3/1 prescription, then my hypertrophy work is a variety of horizontal pulling and rear delt work
I ran this program for six months last year and it was great. I have experience creating my own programs so I took the template and modified it and it has been working great for my goals.
I started at 44 years old after hearing about at a CrossFit gym. Then 15 months later I was still adding weight each month. Competed in a few powerlifting meets and felt that I was really prepared. Benched 320, deadlifted 512 after 15 months. The fact that it seems easy helps because you don’t feel like working out every day and consistency is what separates the achievers from everyone else.
I think the kind of small volume is great for older lifters, I'm 40 now, and this kind of program also workes great for me. Jim wasent in his competition days when he put out the program and later on he is much more into trainning just 3 days per week, plenty of time for joint recover.
This is a great program for guys who are in their 40s-50s and want to make steady, long-term gains. It is about the 5-year plan for me, not the 12-week rush to a higher total. 5/3/1 is perfect for me, and I use FSL 3x8 as my post AMRAP. Then I hit two to three accessories.
Great to see you back on TH-cam and doing programming videos again! I remember that time my submission for a form check made it on your video. And when the first version of your powerlifting AI came out and we needed to send in excel sheets. Unfortunately I'm more focused on endurance or hybrid training at the moment. So I don't think I'm the target market for EvolveAI at the moment. But I really appreciate your work!
Thanks for taking the time to comment! Excited to be back as well and hope you continue to enjoy the program reviews and training instruction. Blessings
5/3/1 is the first structured lifting program I have followed. I love the training max principle and really love the AMRAPs so one can still grind and go hard. Percentages took ego out of the loading process. I love the long-term focus, with training maxes eventually becoming 3's and 5's. I've really liked the additional bar speed and intent. At 40, I was looking for a 3 to 5 year outlook. I've really liked the deload, lower volume, and consistent jumps. At 43, I haven't been afflicted with burnout or been sick. The assistance work has some operational slop in it. Good enough program with your sound overload principles.
Program works better with a 80 -85% training max . Just gota be patient an learn how to throw joker sets in properly not going over a 5-10 percent jump on them also using a 3/5/1 templet meaning the 2nd week is the easiest week to recover to hit a solid heavy week on week 3
Good refresher video for me. I've been using/following the 5/3/1 program for at least the last 12 years, if not longer. I'm a person who gets bored quick and has a tendency to stray away from the foundational principles of the program. For instance I didn't do AMRAPS my last "cycle" and instead of 5/3/1 on week/cycle 3 I just did heavy singles for the main lift and a ton of accessory work. I know better, especially after using the program for as long as I have, and need to get back to the basics.
Hey, I try to combine Streetlifting (UB: weighted Dip & Pull Up) and Powerlifting (LB: Deadlift & Squat). I don't think, that those % are "just warm up set's". At my current Level, I have to move 48,6kg/107lbs +3 times, in my third Set (week 2). I think that this ist kinda heavy. I'm really excited, how I will handle this Kind of strength Progression. I will come back and inform you, If it worked Out.
I will try this. I am usually doing bench workouts for example with 10 reps / 2 sets to warm up (43% of actual 1RM) and then working sets with 8,6,4,2,2 (reps) and then a last drop set of 10 reps... weight is: 57%, 63%, 70%, 75%, 82%, 70% (drop set 10 reps)... % of actual max... this works for me and seems similar to doing 5-3-1 with the finishing work in my opinion... and I don't get bored doing this almost all the time. When I feel like I have energy for it I add a couple 1rep sets before the drop set... 8,6,4,2,2,1,1 (88% of actual 1RM). Maybe that is too much volume? Doesn't feel like it.
What I love about 5/3/1, SS and such programs is that they are so simple that can be tweaked to personal preferences and volumes pretty easy. Sure it wouldn't be "ThE PrOgRaM" but lifting should be fun not just robotic grinding. Also 5/3/1 is great when going to a gym that doesn't have micro plates (for example in Mexico 2lb - 1.5kg plates are pretty fucking uncommon) so adding the 5kg to bench and OHP training maxes and 10kg to Squat and DL is extremely sustainable and feels like fast progress even when in reality is still slow
I switched to this from bullmastiff workout and the intensity it required, even with adding 3 accessory movements for 5 sets of 10 I definitely don't feel nearly as "worked out" as before. That said, I do feel like I had a bit faster recovery and strength gains focusing on the main barbell lifts instead of multiple variations. Strangely, though, the 5/3/1 I'm using has one upper body and one lower body per day for 3 days a week. Squat + bench then overhead press + deadlift.
I had a goal of a 300 bench back in mid 2015. It took me until mid 2016 but I got there. I did it by eating a ton and strictly following this program. I'm going back to it now years later (I'm 40 now) so, as an older and leaner lifter, I want to see how my strength is.
I started this program 2 months ago. My 1+ sets on deadlift in two consecutive cycles went from 5 reps to 8 reps and I'm on a cut. I hit 8 reps on my last 5+, 3+, and 1+ sets. 315 felt like butter today. Seems I'm outpacing the planned weight. I didn't gain strength on my deadlift that fast in a bulk with my own programming, and I think it's because I was going too close to failure too often. Squat and pressing gains are about the same as my programming, but I guess my deadlifting programming was wack. My RDLs on squat day have been going up every week too.
@@pontus.andersson What about just add first set last? That is what has worked best for me, one more max set for SQ and DL and one Rest Pause for OHP and BP.
From my experience, triumvirate is better at least in a psychological level, because after a true AMRAP squat set, doesn't matter how much you take-off the bar, the thought of doing 5x10 squats is already soul-crushing. But finishing it and going "oh now is just some accesorry" even if it's just as hard on your body as light squats, it hits completely different
I run 531 every once and a while the only problem with it is not much volume under higher percentages, so for week one I’ll do 85% 5 5 amrap same with the 3 and 5 3 1
I did a kind of tweaked version of 531 plus Boring But Big as a late novice or early intermediate. That would is the strongest I ever got but I think almost any program would have done well since I worked out really hard for 90 minutes, 4x week for 6 months. But I did get burned out.
I liked 5/3/1.... ran starting stregth... 5x5... then 5/3/1 before I plateaued and got frustrated as heck and gave up. Best strength gains over about 3 years I've had though. I probably should have started thinking about speed and volume somewhere in there but got lost. Ran my percentages too high towards the end as I got frustrated and got myself into aching tendons. Wish I knew then what I know now..
@@ivvan497 Mostly sit on the couch and eat donuts. If I had been smart I would have done something like texas method before 5/3/1 and left 5/3/1 till I had maxed out Texas Method. 5/3/1 was likely too advanced for me and although I had decent strength gains I also injured on the intensity and I suspect I could have gotten better strength gains with texas than something like 5/3/1 which is really more of a slow grind for the fully advanced guys. For perspective I'm decent at putting on strength but was never gifted. Starting Strength ran a little over a years for me. 5x5 Bill Starr variation was good for almost 18 months and I probably could have tweaked it further.... Should have gone for the texa method for 2 or 3 years rather than 5/3/1 (you live and learn).
Thanks for the Vid. I will try it for the next 6 Months. But I will lock for a little bit more Arm isolation. In my opinion arms are a little short in the 5/3/1
Question, I've been running 5/3/1 for a while, started with BBB and I'm now doing a bodybuilding variation from Blood & chalk. Volume is great in that program but since I'm running it for a while, the last 1+ amprap sets are my actual 1rm. So I'm not easily getting 3-5 reps on those sets anymore but 1 rep at best.. I've run it about 7 months and made progress for sure. But would you advise dropping 10% and going at it again? Or would you recommend another program? Love the vids, keep it up! 😄 (Btw, in total I've done about 1.5 years of programs like this so I'm definetly not adding 5-10 pounds every 4 weeks anymore. Mostly just a few reps)
This requires to find your true 1 max and its tricky cuz i can lift 225 for 1 and then 235 for one and then maybe i get 245 but im too tired from trying the other ones
I read sometimes that folks run this program while in a cut. I’ve ran it in a cut and now in maintenance, the top set on 5’s week is an absolute grind (almost failure). Is the key to this program a calorie surplus (whether it be slight or dgaf)? My worst grind is on squats and it takes 4 days to recover to be able to DL.
Great video; this explained the program very well. I have just one question, so for the first cycle, if my squat max is 300 and I'm using 270lbs. Eventually, after I reach a number over my 1RM, e.g., 310lbs, do I then change my number to 90% of 310lbs, or do I keep it at the original even if I go beyond the starting number till I stall and then change it to 90% of the number of the number that I stalled? Thanks, so much!😃
Garrett - the original 5/3/1 was Monday-Wednesday-Friday-Monday. Bench-Dead-OHP-Squat. Not 4 days per week. Would that OG program be better for older lifters like me?
Do you have a template for this workout to give it a try? I am looking to get onto a different workout plan and this one seems to be a good one to try.
I've recently gotten into a pace of staying busy with two jobs, and I was wondering if this program would be good to mix with body weight training. I am looking for a good program because I really do like lifting heavy weights, but I also just do not want to focus on the main lifts because I feel that there may be a deficiency in some area such as Bicep and Tricep activation. Any Suggestions?
I looked into Mark Ripitoes stuff I like to take elements from his program and mixing it with this. The fundamental of bench, squat, dead, ohp is the main thing. I like to lift heavy and then do clean and jerks and snatches . On “off” days I’m sure there are better approaches but it has worked for me Gained 25 lbs since last year
I had someone who ran 5/3/1 from the barbell and a little bit of weight. Ran the main lift template non stop for like a year or two. Filled in with accessories after to add a little volume/work on weaknesses. Got them all the way to a 315 bench, 465 squat, 465 deadlift. 5/3/1 is definitely Goated
Структура на частите а. 60мин б. 60мин в. 120мин текст 2. Съдаржение на първа част-въпроси с отворен и затворен отговор върху а. Нормите на българския език (правопис, пунктуация, и граматика) б. Въпроси върху два текста, като особено внимание да има за 21 задача и таковата 😅😮😢😊😅🎉😢😮❤😂😅🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺
Видове аргументативен текст за суче унети има литературен текст. Точкуване от първата и втората част 70 точки макс и от текста макс 30 и стават 100 точки
Преговор Литература 1. Триади от 11 клас а.Родното и чуждото -железен светилник Талев Духовни събуждане и отстояване на българското в маледноснк край. 20г на 19 век. Султана, Стоян, Лазар, Ниа, Катерина. - Бай Ганьо Журналист Разлика в жанр След успбожденито има нисък морал на журналиста. -Станислав Статив Комедия Времето е различно края на социанализма 80те години на 20в деформациите оридливоста на социалистическия човек. -Миналото и паметта а. Паийси и Иван Вазов б.Жанр Ода в Призива на паийси знай миналото си
It's easy, there's spreadsheets online free that will calculate everything for you. And still, it is not too complex to calculate by hand. If you can tip a waitress you can run this program. Regardless, I'm glad that you are finding success with 5x5
but is there other program that put more kg? i feel gratefull to add 5kg and more but i want to lift heavier breaking pr every month adding 50kgs every cycle
I have seen it both ways actually but Wendler says this in his blog, (www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big) "You can push the final 5/3/1 sets - do the 5/3/1 program as you normally would." Overall he seems to always lean towards keeping the 5/3/1 structure intact :) Blessings
@@gjmjblevins thanks for the insight. What do you do if you fail on any of your sets of 10 during BBB? Reduce the weight or just keep going? Do you have a recommendation on rest time between sets?
@@bronnebruzgo3078you should never fail any BBB sets as they are at around 50-60% of your TM. If you should fail them lower the percentage of the BBB sets. That's all.
I feel like people over complicate things. Increasing weight it what is important. I am alway curious that people don’t take the good parts of programs and add in what works best for them. It like you aren’t going ruin the whole program if you do 6 reps instead of five
Something to keep in mind about 5/3/1, it’s more of an intermediate program. Running a LP like SS, SL 5x5, Greyskull, etc, until you can’t add weight to the bar every workout, and then jumping on 5/3/1, would be a more efficacious approach.
Week 1: 65, 75, 85% for 5+ Week 2: 70, 80, 90% for 3+ Week 3: 75, 85, 95% for 1+ Week 4: deload Then you go back to week 1 (65, 75, 85...) BUT you have added 10 / 5 pounds to your training max and compute all percentages based on the new training max. After 3 or 4 months you will be on heavy weights...
Right after your main work. Let's say you are squatting it will look like this: 65%x5, 75%x5 and for the main set 85% of a 5+ reps. After that comes the accessory work like Boring but Big with 5 sets of ten reps with 50% of your training max.
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as someone who is training strength to supplement other sports (trying to qualify for Olympics), I LOVE this program. keeps a healthy lifting habit and very easy to follow a structured program
Good luck, man!
What sport
@@AdamAnderson-y2qkayaking i Think from hos profile
Hey me and my sister ran 5/3/1 variants as part of our program for a couple of seasons before she made the full time national team. If you are interested I can look up and share some of the adjustments we made to include pullups and bent over rows. Definitely my favorite way of strength training for sports since you do some form of gym training all year long and then focus a few months on max strength and power to beat last years PRs
@@jasper31938 already have been including pull ups and bent rows in the program for years! it’s an awesome way to grow the posterior chain since we use so much back strength in the sport. i’ve also started adding variety for muscle confusion by changing some of the core exercises every 12 week cycle (for example, changing from heavy back squat to heavy front squat, or changing from doing conventional deadlifts to trap bar deadlifts
I made GREAT gains in my late 40's with 5/3/1 plus BBB (plus some other accessory stuff). freaking fantastic for older guys. Ended up way stronger than i was in my 20's (a million years ago) with little pain. Slow steady progress works really well. Nice breakdown
I am 43. Will start this hopefully soon. What is bbb?
@@rmcf3972 Boring But Big. It's an accessory plan within 531. basically 5 sets of 10 at about 50% after your big lift.
Boring But Big @@rmcf3972
Boring But Big @@rmcf3972
@@rmcf3972 “Boring But Big”
The most underrated part of 531 is that it builds an enjoyable weight lifting habit slowly without wrecking you right away.
Yeah - it is a great gateway program to forming the right habits in a simple way. Blessings
Wish I'd discovered 5/3/1 many years ago. Nearly perma-wrecked my elbows going too hard without a good workout regimen, trying to get back into working out, a bit afraid of the tendonitis issues.
i used 5/3/1 when i had been lifting for about 4 years. in about 8 months i went from about 320 bench to 375, and about 425 to 500 on squat.
Came here to learn what 5/3/1 is. I still don't know, but now I'm even more confused.
Listen to what Wendler has said in recent years about the main lifts, the weights are low to reinforce fast bar speed and power for his athletes. The assistance/accessories are for hypertrophy and building strength. He has said he doesn't believe in only using the main lifts to get bigger and stronger.
Of course - he is outspoken about doing more than the jack sh*** method and has put out lots of options for how to add volume. Blessings
My GF just started her intermediate journey, and she is very much enjoying 531. She is at that level where topsets are fun, but 5x5 at high weights are killing her. The 1 AMRAP set a day, together with the BBB plug in with 60% of her max is gold for her and has made her enjoy training again which is the most important part.
Nice - gettting that volume in and feeling the euphoria of solid workouts is hard to beat - hope she (and you) stay on the gains! Blessings
What is BBB?
Thee best program ,, I'm 63 and have been doing 5-3-1 for the past 3 years and continue to add weight to the bar. mon-ohp tues-squat thurs-bench fri/sat - dead
Awesome, stay on the gains. Blessings
I'm not sure why I watched this, since I've been running 5/3/1 Forever variations for the past year now and have read all of the books, but this is definitely the best video explanation of 5/3/1 that I've seen on TH-cam. I was actually surprised at how bad most of the available videos were when I was first starting the program a year ago and tried watching some videos to clarify questions I had from reading the books.
how to get that book ?
@@ajenglarasati1775 buy it with money
5/3/1 is just pleasant to run. Personally, I have military standards and I do jiu jitsu. Finding a program that doesn't destroy you and allows you to do the things you love or are required is key. I want to train strength, not powerlifting. 5/3/1 was that answer for a long time. I hope EvolveAI gets more layouts for sport-related training, you guys are awesome.
Great points and thanks for the support! Blessings
How does this program help with Jiu Jitsu?
@@princeicio makes you stronger while not beating you up as much. i do mma and still want to get stronger. you have to take your progressions more slowly
The FSL variant has been great for me and I think it would be great for beginners in general. Using the lower weight helps build good form and helps beginners forge good habits.
I tend to do a 5th compound movement - Bent-over Barbell Rows. Back and biceps all while keeping the core and quads tight. But doing those 5 compound lifts...LOVE it.
Same - rows and pull ups are a must
I've done a few programs but keep going back to 531, which I've been doing for 10 years now. It may not be the most optimal program, and I may not do it to Jim Wendler's standards, but it's the program I enjoy most and can do indefinitely.
I finally am doing this without the ego. I have used the program but always wanted my 1 rep on the 3rd week to be a max. I have done a couple of powerlifting comps and I have started to use this program properly doing the AMRAP at the end and my strength has nearly peaked to my comp strength after 2 months. Lets say I am getting volume now.
I’ve been intermediate for years and have been doing 5/3/1 for 6 months. I’m the strongest I’ve ever been and keep getting stronger after so long! I also follow CrossFit linchpin and add 1 x session of weighted pull-ups, db row, front squat, and db bench twice a month. I feel great, not beat up.
Machine
5/3/1 is one of my favorite strength protocols I've ever used, and I still use is as the main inspiration for my current programming. I'll still do the 5/3/1 and joker sets for my main lift, then antagonistic "bodybuilding" volume work. So on bench days, it's rows, on OHP day it's pullups, etc. Solid fatigue management while maintaining progression, definitely recommend.
Do you have to do all the exercises in one day or each day is a different exercise?
@MAjj-ov6nf I'm not sure I understand the question. 5/3/1 and subsequently my program has each of the lifts on their own day. After I complete the 5/3/1 protocol for my main lift, I then move on to a more hypertrophy-based workout that emphasizes the antagonistic muscles of that lift. So, on my bench day, I will do the 5/3/1 prescription, then my hypertrophy work is a variety of horizontal pulling and rear delt work
What do you mean etc? What are the other accessory exercises please? For the hypertrophy exercises, do you follow the same rep protocol? So confused.
@@RyanAtkinson-r3kfor example here are some antagonists you can try
Squats -> hamstrings
DLs -> quads
Bench -> horizontal row
Ohp-> vertical row
I ran this program for six months last year and it was great. I have experience creating my own programs so I took the template and modified it and it has been working great for my goals.
I started at 44 years old after hearing about at a CrossFit gym. Then 15 months later I was still adding weight each month. Competed in a few powerlifting meets and felt that I was really prepared. Benched 320, deadlifted 512 after 15 months. The fact that it seems easy helps because you don’t feel like working out every day and consistency is what separates the achievers from everyone else.
I think the kind of small volume is great for older lifters, I'm 40 now, and this kind of program also workes great for me. Jim wasent in his competition days when he put out the program and later on he is much more into trainning just 3 days per week, plenty of time for joint recover.
those are incredible numbers for anyone over 40. what's your BW?
I was in the 242 lb division with my weight between 220 and 235.
@@TonyG_VT great strength!
This is a great program for guys who are in their 40s-50s and want to make steady, long-term gains. It is about the 5-year plan for me, not the 12-week rush to a higher total. 5/3/1 is perfect for me, and I use FSL 3x8 as my post AMRAP. Then I hit two to three accessories.
Awesome - glad you are on the gains and not on that panicked attempt to increase your total, that never really works out :) Blessings
Great Video! Finally someone that explained 531 very good!
Glad it was helpful - some people make the program more complicated than it needs to be :) Blessings
I did the 5/3/1 with 100% and without the deload and It worked perfect for me
Great to see you back on TH-cam and doing programming videos again! I remember that time my submission for a form check made it on your video. And when the first version of your powerlifting AI came out and we needed to send in excel sheets. Unfortunately I'm more focused on endurance or hybrid training at the moment. So I don't think I'm the target market for EvolveAI at the moment. But I really appreciate your work!
Thanks for taking the time to comment! Excited to be back as well and hope you continue to enjoy the program reviews and training instruction. Blessings
@@gjmjblevinsplease do smth for hypertrophy
Great video! Great info. I’ve never heard of this method before.
5/3/1 is the first structured lifting program I have followed. I love the training max principle and really love the AMRAPs so one can still grind and go hard. Percentages took ego out of the loading process. I love the long-term focus, with training maxes eventually becoming 3's and 5's. I've really liked the additional bar speed and intent. At 40, I was looking for a 3 to 5 year outlook. I've really liked the deload, lower volume, and consistent jumps. At 43, I haven't been afflicted with burnout or been sick. The assistance work has some operational slop in it. Good enough program with your sound overload principles.
That explosion sound literally made me jump out of my chair. Wooooooo
Just found your channel. Love your approach. Very interesting, intelligent and open minded. Keep up the good work. 💪💪💪💪
This helped me out sooo much!! Thanks man!
Program works better with a 80 -85% training max . Just gota be patient an learn how to throw joker sets in properly not going over a 5-10 percent jump on them also using a 3/5/1 templet meaning the 2nd week is the easiest week to recover to hit a solid heavy week on week 3
I think a lot of people would agree with this! Blessings
I dont train strength specifically but I really liked the video!
Good refresher video for me. I've been using/following the 5/3/1 program for at least the last 12 years, if not longer. I'm a person who gets bored quick and has a tendency to stray away from the foundational principles of the program. For instance I didn't do AMRAPS my last "cycle" and instead of 5/3/1 on week/cycle 3 I just did heavy singles for the main lift and a ton of accessory work. I know better, especially after using the program for as long as I have, and need to get back to the basics.
I add rows to bench days and pull ups to oh press days, power cleans on dl days, and straight leg dl on squat days to hit the hammies
It works, especially for over 50. Don’t try to fix something that works.
I LOVE this SERIES! Keep ‘em coming 🙌🏻 🙏🏼
Glad to hear it - got a lot more planned :) Blessings
@@gjmjblevinshi garret can u ask what routine is good for hypertrophy and strength focus for rows
@@gjmjblevins which Jim Wendler book should I be reading? The only one I currently own is 5/3/1 forever.
Hey,
I try to combine Streetlifting (UB: weighted Dip & Pull Up) and Powerlifting (LB: Deadlift & Squat). I don't think, that those % are "just warm up set's". At my current Level, I have to move 48,6kg/107lbs +3 times, in my third Set (week 2). I think that this ist kinda heavy.
I'm really excited, how I will handle this Kind of strength Progression. I will come back and inform you, If it worked Out.
I will try this. I am usually doing bench workouts for example with 10 reps / 2 sets to warm up (43% of actual 1RM) and then working sets with 8,6,4,2,2 (reps) and then a last drop set of 10 reps... weight is: 57%, 63%, 70%, 75%, 82%, 70% (drop set 10 reps)... % of actual max... this works for me and seems similar to doing 5-3-1 with the finishing work in my opinion... and I don't get bored doing this almost all the time. When I feel like I have energy for it I add a couple 1rep sets before the drop set... 8,6,4,2,2,1,1 (88% of actual 1RM). Maybe that is too much volume? Doesn't feel like it.
What I love about 5/3/1, SS and such programs is that they are so simple that can be tweaked to personal preferences and volumes pretty easy. Sure it wouldn't be "ThE PrOgRaM" but lifting should be fun not just robotic grinding. Also 5/3/1 is great when going to a gym that doesn't have micro plates (for example in Mexico 2lb - 1.5kg plates are pretty fucking uncommon) so adding the 5kg to bench and OHP training maxes and 10kg to Squat and DL is extremely sustainable and feels like fast progress even when in reality is still slow
More stat variables in 5/3/1 than in Final Fantasy V
Yep - there are a lot of them for sure. Blessings
Exactly what im looking for thank you
I switched to this from bullmastiff workout and the intensity it required, even with adding 3 accessory movements for 5 sets of 10 I definitely don't feel nearly as "worked out" as before. That said, I do feel like I had a bit faster recovery and strength gains focusing on the main barbell lifts instead of multiple variations. Strangely, though, the 5/3/1 I'm using has one upper body and one lower body per day for 3 days a week. Squat + bench then overhead press + deadlift.
I had a goal of a 300 bench back in mid 2015. It took me until mid 2016 but I got there. I did it by eating a ton and strictly following this program. I'm going back to it now years later (I'm 40 now) so, as an older and leaner lifter, I want to see how my strength is.
I have the 5/3/1book it’s helped me get 520lbs deadlift
I started this program 2 months ago. My 1+ sets on deadlift in two consecutive cycles went from 5 reps to 8 reps and I'm on a cut. I hit 8 reps on my last 5+, 3+, and 1+ sets. 315 felt like butter today. Seems I'm outpacing the planned weight. I didn't gain strength on my deadlift that fast in a bulk with my own programming, and I think it's because I was going too close to failure too often. Squat and pressing gains are about the same as my programming, but I guess my deadlifting programming was wack. My RDLs on squat day have been going up every week too.
This is the oldest version on 531. It’s been revamped quite a bit
Tru?
Correct, I wanted to get the base explained before moving on to all the alterations and other books - more to come! Blessings
@@pontus.andersson What about just add first set last? That is what has worked best for me, one more max set for SQ and DL and one Rest Pause for OHP and BP.
@@pontus.andersson I've squatted 350 lbs for 5x10 in under 20 minutes before. BBB with FSL percentages is great.
What has changed?
I like slow progress. At some point you need to prioritize recovery over heavy poundages.
Mark Rippetoe is watching this and screaming “Fhaves!!!”
From my experience, triumvirate is better at least in a psychological level, because after a true AMRAP squat set, doesn't matter how much you take-off the bar, the thought of doing 5x10 squats is already soul-crushing. But finishing it and going "oh now is just some accesorry" even if it's just as hard on your body as light squats, it hits completely different
Did it for 5 month when was starting strength training but only improves on amraps, not so much on my 1RM . But it build a good fondation for later
I run 531 every once and a while the only problem with it is not much volume under higher percentages, so for week one I’ll do 85% 5 5 amrap same with the 3 and 5 3 1
I did a kind of tweaked version of 531 plus Boring But Big as a late novice or early intermediate. That would is the strongest I ever got but I think almost any program would have done well since I worked out really hard for 90 minutes, 4x week for 6 months. But I did get burned out.
Classic and proven well and you explain it really well 👍
There's ALWAYS room to add more volume and intensity,, the base program is just that a BASE,, joker sets, first set last, boring but big ,, ect,,,,
For sure. Blessings
Love it when the dudes with Dad bods pop up on TH-cam and give out fitness advice.
eh?
What do you mean by this?
Ive been using building the monolith 531.
5/3/1 put a lot of weight on my squat, but after a few cycles of the program, my knees felt pretty crappy
Loser
it went from a simple video. to turning intomy math class 💀
I liked 5/3/1.... ran starting stregth... 5x5... then 5/3/1 before I plateaued and got frustrated as heck and gave up. Best strength gains over about 3 years I've had though. I probably should have started thinking about speed and volume somewhere in there but got lost. Ran my percentages too high towards the end as I got frustrated and got myself into aching tendons. Wish I knew then what I know now..
what do you do now?
@@ivvan497 Mostly sit on the couch and eat donuts. If I had been smart I would have done something like texas method before 5/3/1 and left 5/3/1 till I had maxed out Texas Method. 5/3/1 was likely too advanced for me and although I had decent strength gains I also injured on the intensity and I suspect I could have gotten better strength gains with texas than something like 5/3/1 which is really more of a slow grind for the fully advanced guys. For perspective I'm decent at putting on strength but was never gifted. Starting Strength ran a little over a years for me. 5x5 Bill Starr variation was good for almost 18 months and I probably could have tweaked it further.... Should have gone for the texa method for 2 or 3 years rather than 5/3/1 (you live and learn).
Thanks for the Vid. I will try it for the next 6 Months. But I will lock for a little bit more Arm isolation. In my opinion arms are a little short in the 5/3/1
Look at some of the variations online - some have more arm work and those might suit you well. Blessings
@@gjmjblevins thanks for you answer. I will take a look
Question, I've been running 5/3/1 for a while, started with BBB and I'm now doing a bodybuilding variation from Blood & chalk. Volume is great in that program but since I'm running it for a while, the last 1+ amprap sets are my actual 1rm. So I'm not easily getting 3-5 reps on those sets anymore but 1 rep at best.. I've run it about 7 months and made progress for sure. But would you advise dropping 10% and going at it again? Or would you recommend another program? Love the vids, keep it up! 😄 (Btw, in total I've done about 1.5 years of programs like this so I'm definetly not adding 5-10 pounds every 4 weeks anymore. Mostly just a few reps)
Yeah reset the weights and use a training max of a weight you can perform 5 solid reps, which will be around 85 to 90% of your 1-rep max.
Thanks Boss 👍
This requires to find your true 1 max and its tricky cuz i can lift 225 for 1 and then 235 for one and then maybe i get 245 but im too tired from trying the other ones
Great program review. Will you review the nsuns varation since I've heard it's pretty popular?
I read sometimes that folks run this program while in a cut. I’ve ran it in a cut and now in maintenance, the top set on 5’s week is an absolute grind (almost failure). Is the key to this program a calorie surplus (whether it be slight or dgaf)?
My worst grind is on squats and it takes 4 days to recover to be able to DL.
Great video; this explained the program very well. I have just one question, so for the first cycle, if my squat max is 300 and I'm using 270lbs. Eventually, after I reach a number over my 1RM, e.g., 310lbs, do I then change my number to 90% of 310lbs, or do I keep it at the original even if I go beyond the starting number till I stall and then change it to 90% of the number of the number that I stalled? Thanks, so much!😃
Nice vid.
Garrett - the original 5/3/1 was Monday-Wednesday-Friday-Monday. Bench-Dead-OHP-Squat. Not 4 days per week. Would that OG program be better for older lifters like me?
It spreads it out some and that can be helpful for recovery - but the only way to know is to try :) Blessings
wait, so you only train each lift once a week for 3 sets???
Do you have a template for this workout to give it a try? I am looking to get onto a different workout plan and this one seems to be a good one to try.
I've recently gotten into a pace of staying busy with two jobs, and I was wondering if this program would be good to mix with body weight training. I am looking for a good program because I really do like lifting heavy weights, but I also just do not want to focus on the main lifts because I feel that there may be a deficiency in some area such as Bicep and Tricep activation. Any Suggestions?
Yes - its very quick
Great video. Nicely explained.
Do I just do those certain compound lifts or do I add anymore exercises on the day I do those compound lifts
I looked into Mark Ripitoes stuff I like to take elements from his program and mixing it with this. The fundamental of bench, squat, dead, ohp is the main thing. I like to lift heavy and then do clean and jerks and snatches . On “off” days I’m sure there are better approaches but it has worked for me Gained 25 lbs since last year
Instead of accessory 5x10. Would it make a huge difference to do 3x10 instead?
I had someone who ran 5/3/1 from the barbell and a little bit of weight. Ran the main lift template non stop for like a year or two. Filled in with accessories after to add a little volume/work on weaknesses. Got them all the way to a 315 bench, 465 squat, 465 deadlift. 5/3/1 is definitely Goated
How heavy is that person?
So it basically is a good beginner to early intermediate program. But tbh most programs are good enough for that level of Experience :D
For example if you want to squat what do you do ?
Hilariously I liked this video and saw, with my like, it's got 531 likes lol.
The extra pounds each cycle are added to the 1RM *0.90 or to the 1RM and then calculating 90% to use?
Структура на частите
а. 60мин
б. 60мин
в. 120мин текст
2. Съдаржение на първа част-въпроси с отворен и затворен отговор върху
а. Нормите на българския език (правопис, пунктуация, и граматика)
б. Въпроси върху два текста, като особено внимание да има за 21 задача и таковата 😅😮😢😊😅🎉😢😮❤😂😅🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺🐺
Видове аргументативен текст за суче унети има литературен текст. Точкуване от първата и втората част 70 точки макс и от текста макс 30 и стават 100 точки
Преговор
Литература
1. Триади от 11 клас
а.Родното и чуждото
-железен светилник Талев
Духовни събуждане и отстояване на българското в маледноснк край. 20г на 19 век. Султана, Стоян, Лазар, Ниа, Катерина.
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Разлика в жанр
След успбожденито има нисък морал на журналиста.
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Времето е различно края на социанализма 80те години на 20в деформациите оридливоста на социалистическия човек.
-Миналото и паметта
а. Паийси и Иван Вазов
б.Жанр Ода
в Призива на паийси знай миналото си
At the end of the cycle you add 10/5 lb to your lift, or add 5/10 to the rm and recalculate the 90%??
Do we need the AMRAP if there are joker sets?
Barbell, check ✔️ dumbell check ✔️ D.bol.............
Is it just 1 set each wk? So monday i would do 1 set of 5 at 65% for bench press then go to another exercise?
Hey Garrett question, under the column weeks, i go through 1 through 4 and that completes 1 cycle ? Then add weight ?
Correct
Hi, I am new to this. What's 5-3-1 means you are explaining all this stuff, but I still don't understand it
Are we using the original max rep for the entire month?
Too complex, I’ll stick with 5x5. Way easier and works well
It's easy, there's spreadsheets online free that will calculate everything for you.
And still, it is not too complex to calculate by hand. If you can tip a waitress you can run this program.
Regardless, I'm glad that you are finding success with 5x5
but is there other program that put more kg? i feel gratefull to add 5kg and more but i want to lift heavier breaking pr every month adding 50kgs every cycle
Does evolve ai work for arm wrestling training?
I thought in BBB variation, you do not AMRAP on the final set in the main 4.
I have seen it both ways actually but Wendler says this in his blog, (www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big) "You can push the final 5/3/1 sets - do the 5/3/1 program as you normally would." Overall he seems to always lean towards keeping the 5/3/1 structure intact :) Blessings
@@gjmjblevins thanks for the insight. What do you do if you fail on any of your sets of 10 during BBB? Reduce the weight or just keep going? Do you have a recommendation on rest time between sets?
@@bronnebruzgo3078you should never fail any BBB sets as they are at around 50-60% of your TM. If you should fail them lower the percentage of the BBB sets. That's all.
how many days a week i have to do it , i mean first week i do 65,75,85 5of each but just once a week or twice/three times per weak
I feel like people over complicate things. Increasing weight it what is important. I am alway curious that people don’t take the good parts of programs and add in what works best for them. It like you aren’t going ruin the whole program if you do 6 reps instead of five
I have been going to gym for 2 years now can this work for me?
Something to keep in mind about 5/3/1, it’s more of an intermediate program. Running a LP like SS, SL 5x5, Greyskull, etc, until you can’t add weight to the bar every workout, and then jumping on 5/3/1, would be a more efficacious approach.
Word. Blessings
What if 225 is my one rep max what do I do for that
I was doing this by accident holy shit 😂
531 bored me so much i gave up power lifting for years to explore a magic the gathering hobby
531 does work but almost everyone running it looks like shit
So if i was training 4 days a wk is is 65-75-85(failure)- then back to 65?
Week 1: 65, 75, 85% for 5+
Week 2: 70, 80, 90% for 3+
Week 3: 75, 85, 95% for 1+
Week 4: deload
Then you go back to week 1 (65, 75, 85...) BUT you have added 10 / 5 pounds to your training max and compute all percentages based on the new training max. After 3 or 4 months you will be on heavy weights...
Dumb question: when do you do the accessory work?
Right after your main work.
Let's say you are squatting it will look like this: 65%x5, 75%x5 and for the main set 85% of a 5+ reps. After that comes the accessory work like Boring but Big with 5 sets of ten reps with 50% of your training max.
@@denisfsd cool man, thank you for your reply. And thank you for giving an example, it helps a lot.
Just wondering if the 300 lbs max is something you can hit any day or a proper max, that you peaked for...?
With 5/3/1 you should use something that is recent - and if in doubt it is better to start too light than too heavy. Blessings