Reddit reviews 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition)
We found 19 Reddit comments about 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition). Here are the top ones, ranked by their Reddit score.
I just realized that when you here people talk about lifting without knowing about lifting, you probably have no idea that they're talking about lifting. Take the beginning of the sidebar:
>What is the 531 LP?
The 5/3/1 Linear Progression program is a program written by /u/n-Suns, condensing the usual four-week 5/3/1 progression into a single week and adding a second set of T2 movement in a five-day program. Six-day and four-day versions are also available. The five-day version allowed its creator to progress from a 905 to 1200+ powerlifting total in just a few months. What makes these programs so good? Who is n-Suns? Is this good for Aesthetics?
Really – nine sets?!
It may be a shock to someone used to low-volume, low-results beginner programs like Stronglifts 5x5, but yes, nine sets. You can do it, don’t worry.
What accessory work should I do?
If you haven't read the 531 books, please check them out.
https://jimwendler.com/products/5-3-1-forever-hard-copy
https://www.amazon.com/Beyond-Simple-Training-Extraordinary-Results/dp/1467580309
https://www.amazon.com/gp/aw/d/B00686OYGQ/ref=pd_aw_sim_14_1?ie=UTF8&psc=1&refRID=GCACDSQM3VNCMC5TD7QX
This can be customized to suit your own needs, but as a rank beginner you should follow the prescribed suggestions.
To this point it sounds like obscure computer stuff...
Step 0: Grow beard
Step 1: Purchase/ download this book
http://www.amazon.com/Simplest-Effective-Training-Strength-Edition/dp/B00686OYGQ/ref=sr_1_1?ie=UTF8&qid=1409870490&sr=8-1&keywords=531
Step 2: Follow one of the templates in it for 12 months minimum
Step 3: Enjoy new gains
Alt-Step 3: If after 12 months you haven't hit a significant bench pr I personally will come deliver you some ballet shoes as strength sports aren't for you.
> What accessory work should I do?
>If you haven't read the 531 books, please check them out.
https://jimwendler.com/products/5-3-1-forever-hard-copy
https://www.amazon.com/Beyond-Simple-Training-Extraordinary-Results/dp/1467580309
https://www.amazon.com/gp/aw/d/B00686OYGQ/ref=pd_aw_sim_14_1?ie=UTF8&psc=1&refRID=GCACDSQM3VNCMC5TD7QX
This can be customized to suit your own needs, but as a rank beginner you should follow the prescribed suggestions. Plenty of pulling movement should be added to counter the heavy pressing work and ensure your back keeps up. The following exercises are recommended for various body parts:
Back: Pullups/chin-ups, barbell rows, lat pulldowns and other row variations, face pulls
Biceps: any curl variations you desire
Triceps: Close grip bench, floor press, lying tricep extensions, or any other variations you enjoy.
Shoulders: Dumbbell Presses, Lateral raises, reverse flies, face pulls
Abs: Leg raises, ab wheel rollouts, planks, etc..
Legs: Hack squats, Leg Press, Romanian deadlifts, Lunges, whatever you desire/need.
Chest: Incline press, cable chest Flies, chest dips, etc...
Accessory check thread is here https://www.reddit.com/r/nSuns/comments/6bakp9/official_accessory_check_thread_10/
Accessory work isn't necessary because it is just "accessory work" but it will help you building muscle, a bigger muscle = more potential to be stronger.
If you're struggling on time you can superset a lot of accessories with T1 & T2 movements
Better yet. You want to know what you should be doing? Buy this book
The ebook is $10, and will answer most practical questions you have: https://www.amazon.com/Simplest-Effective-Training-System-Strength/dp/B00686OYGQ/ref=sr_1_1?ie=UTF8&qid=1481592224&sr=8-1&keywords=5%2F3%2F1
If you're going to spend months of your life following the program, IMO it really is worth it to drop a few bucks and read the book.
I think the misconception here is that since "as much as possible as quickly as possible" is what most people posting online are looking for, it can seem like that's mainly what those programs are all for.
But to seriously bulk up or go from "0" to "powerlifter" is a years-long endeavor.
SL 5x5 is a great program. Personally I love Wendler 5/3/1 . I have nothing bad to say about ICF but IMHO it's basically SL 5x5 plus more accessories to get those beach muscles.
Based on your description of your buddy, I'm assuming he's pretty novice. Sounds like he needs a program that's simple, that you just follow as prescribed. And something that hits some large compound movements. Those kinds of exercises will help with strength + posture. Lethargy too, although diet + weight loss (not sure, no stats) will also help.
Also, on the pain: is cardio = running? Or even lower impact cardio like elliptical/biking? Just trying to get an idea. All 3 of the programs I listed feature squatting heavy, which can help strengthen the legs, could also hurt knees (especially with bad form). I highly encourage it, it's helped me with my legs, but you do want to be cautious about form.
The best place to learn about 5/3/1 is in Jim Windler's book 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition)
Yeah, it's a variation of Wendler's 5/3/1. You do your working sets which are high weight low volume, and then after those, you drop the weight to about half of your one rep max and bust out five sets of ten reps.
Go for the Second edition and consider Beyond 5/3/1: Simple Training for Extraordinary Results
Give this a read. The Kindle edition is cheap. It's a very good read for a beginner.
Prioritizing your end goals with regards to cycling and lifting can help you figure balance:
Searching through /r/velo, /r/velodrome and /r/bicycling may help you more.
I just bought Wendler 5/3/1/ after doing some Googling for a 2-day program to allow for more recovery time between the gym and training rides.
You can find said options listed from the book here: https://www.t-nation.com/training/effective-training-for-busy-men. I can't say if this is optimal for you our anyone else, but information is free.
I also ordered a copy of The Time Crunched Cyclist because training for six intense hours a week sounds great.
Alternatively, look into track cycling if you want to focus on gym performance. http://upupup.aboc.com.au
Make sure you eat and sleep enough!! That is paramount.
> ego still flares up when deciding what weight to put on the bar.
Since you devour books, I'd recommend Wendler's 5/3/1 second edition.
It's an easy read - Could get it done in an afternoon or two pretty easily.
Don't even worry about whether or not you want to do that program or 5x5. Even if you like 5x5 and think it's the ultimate program for you, you will understand strength training much better having read what Wendler has to say. The important thing in this book is his philosophy on how to program and how to lift. The first half of the book is essentially about how he thinks about lifting. I agree with probably 90% of it.
Even if you don't want to end up doing 5/3/1, it will enhance your understanding of what you're trying to do. This reading will help your ego understand why you need to use the weights you need to use.
Lots of guys just download an app and do what the app says. There's usually a reason behind why things are/aren't included, or a way to understand the program that isn't readily apparent just by plugging numbers into the app. Getting stronger isn't wrecking yourself with near maximal weights all the time.
Buy the book: http://www.amazon.com/Simplest-Effective-Training-Strength-Edition/dp/B00686OYGQ
Check out Jim Wendler's 5/3/1. Very customizable, monthly progression, you can change up your accessory lifts every 4 weeks if you want to experiment or change things up a bit.
/r/nSuns
What is the 531 LP?
The 5/3/1 Linear Progression program is a program variation adapted from Jim Wendler's "531 Spinal Tap" variation by /u /nSuns. It condenses the usual four-week 5/3/1 progression into a single week, adjusts the set order, and adds a second lift variation into a five-day program. Six-day and four-day versions are also available. The five-day version allowed its creator to progress from a 905 to 1200+ Squat/Bench/Deadlift total in just a few months, before he moved onto other programming. What makes these programs so good? Who is nSuns? Is this good for Aesthetics?
Really – nine sets?!
It may be a shock to someone used to low-volume, low-results beginner programs like Stronglifts 5x5, but yes, nine sets. You can do it, don’t worry.
What accessory work should I do?
https://jimwendler.com/products/5-3-1-forever-hard-copy
https://www.amazon.com/Beyond-Simple-Training-Extraordinary-Results/dp/1467580309
https://www.amazon.com/gp/aw/d/B00686OYGQ/ref=pd_aw_sim_14_1?ie=UTF8&psc=1&refRID=GCACDSQM3VNCMC5TD7QX
This can be customized to suit your own needs, but as a rank beginner you should follow the prescribed suggestions. Plenty of pulling movement should be added to counter the heavy pressing work and ensure your back keeps up. The following exercises are recommended for various body parts:
Post here for Accessory Checks . If you don't, your thread will be removed.
Can I do X exercise instead of the second movement?
The original program was designed around /u /nSuns’ specific weaknesses and yours will vary. Here are some suggestions for alternative exercises to do in order to customize the program for your own weaknesses:
More FAQ on this
Can I combine this with Boring But Big or another program?
Replacing the T2 movement with 5x10 BBB sets should be fine if that’s what you want to do.
I got my 1+ set, but I’ve missed other reps. Should I deload?
Increase the rest time between sets and make sure your diet and sleep are on point. If this continues happening you can deload.
Can I run this program on a cut?
Absolutely. If you find the volume is really too much on a cut, start reducing the amount of accessory movements you do each day. Always make sure to get your main sets and back work in.
Is this program suitable for beginners?
Yes. The program is designed for both beginners and intermediates. So long as you know how to safely perform the lifts, you can begin this program even if you barely bench the bar.
I’m stalling on the weight. Should I deload?
Make sure your diet and sleep are on point. If you fail for more than 1 week on the 1+ sets, you can cut your training max by 10% and work back up, smashing through AMRAP sets on the way.
The front squat/close-grip bench/sumo dead is too easy/hard
These percentages were based on /u /n-suns’ body and not yours. You may adjust them to your own needs by editing the bolded percentage in the formula like so: =MROUND(0.x%,)
Why is there no 1+ test day for OHP in the 4-day program?
Bench responds well to multiple day per week and is generally prioritised by both strength training enthusiasts and powerlifters. It also uses many of the same muscles as the OHP. If pressing is a priority for you, then you can replace the light bench day with the 1+ OHP day in the 4-day program.
More FAQ about OHP available here
Weakpoint Discussion on the Overhead Press
Why is the Saturday so light/easy in the 6-day squat/deadlift program?
The movements are designed to be performed explosively and with minimal rest time between sets. Do the day properly and you won’t find it all that easy.
When should I update my TM?
It is really important to be consistent about it, but the general consensus is end of the week.
How long should I rest?
During T1 and T2 lifts suggested rest is 1-3 minutes. Can be more before any AMRAP sets if you have the time. Accessories generally 45 seconds to 90 seconds rest.
Weakpoint Discussion: The Bench Press
Discussion about Deadlift
PROGRAMS
531LP, CAP3
CAP2-UL
TDEE Calculator
FAQ about TDEE 3.0 Calculator
*****
^(Bot created by /u /el_loke - )^Feedback
I recommend to read books from Jim Wendler because Jim is a guy who tells you the truth about training and considers busy people with a time consuming life and don't want you to put the really important part of your life, like your job and kids, aside to train.
I recommend to read his books, he released 3. I would start with the first one (https://www.amazon.com/Simplest-Effective-Training-System-Strength/dp/B00686OYGQ/ref=pd_lpo_sbs_14_t_0?_encoding=UTF8&psc=1&refRID=8PEBANK0SB4N9DS0SA4N) and if you are interested in it and want to read more I would recommend the last one he published (https://jimwendler.com/products/5-3-1-forever-book). The second book is more of a add on to the first one with some new stuff and training plans but nothing major, still worth the read. Since you have time you can read the book at work and get some basic knowledge how to attack the training.
The hardest part is to learn the lifts correctly but you can do that for sure on your own, Jim tells you how to do these lifts in the first book but a book that could help with that topic is Starting Strength (https://www.amazon.de/Starting-Strength-Basic-Barbell-Training/dp/0982522738)
Edit: The most important part about training is consistency and you only achieve consistency by doing those things the way you can manage them. If you go Saturday and monday one week and then friday and monday is not that important.
I moved from Stronglifts to 5/3/1 which you can scale to the amount of time you have for the gym
Okay here is my current workout: 5/3/1 Boring But Big variation. Buy the book and read it. https://www.amazon.com/Simplest-Effective-Training-System-Strength/dp/B00686OYGQ?ie=UTF8&ref_=pd_sim_b_1
Heres a summary: http://forum.bodybuilding.com/showthread.php?t=170052563
My results: in 6 months my bench went from 215lb to 265lb my dead from 300lb to 400lb. my squat from 225lb to 260lb and OHP from 130lb to 155lb and it's only 4 hrs at the gym per week
Program calculator
http://jimwendler.com/
The book
Today is my 2nd day on 5/3/1 (BBB) so it's too soon for me to tell you my personal success but I've loved the first couple of workouts.