Wendler 531 | How to in under 5 mins!

Summary

This video script provides a quick overview of the 5/3/1 program, a powerlifting routine designed by Jim Wendler. It focuses on four main lifts: bench press, squat, deadlift, and overhead press. The program is structured into a four-day split, with upper and lower body days, and includes accessory work to complement the main lifts. The script explains how to determine starting weights based on training max, and how to adjust weights and reps each week to progress. It also covers deload weeks and accessory work recommendations, emphasizing the importance of consistency and hitting personal records within the program framework.

Takeaways

• 🏋️‍♂️ The Wendler 5/3/1 program is a powerlifting program designed to build strength in the four main lifts: bench press, back squat, deadlift, and overhead press.
• 🔄 All additional exercises are considered accessory work and should complement the main lifts without detracting from their performance.
• 🗓️ The typical workout structure involves a four-day split: two days for upper body (bench and press) and two days for lower body (squat and deadlift).
• 💡 Accessory work should be added according to specific rules and should not interfere with the main lifts' performance.
• 🚀 The main lifts should be performed first in a workout when you are fresh, not at the end when fatigued.
• ♨️ Proper warm-up sets are crucial before performing the main lifts, with recommendations varying but often including multiple sets at different percentages of your training max.
• 📝 To determine starting numbers, use your training max (the max you can lift in the gym), ideally within your 5-rep max for more accurate numbers.
• 🔢 Each week's training cycle involves different rep and weight percentages, with week one focusing on 5 reps, week two on 3 reps, and week three on a descending rep scheme ending in a max rep set.
• 📈 The goal of each workout is to achieve a personal record (PR) within the given framework, whether it's a new one-rep max, max weight, or reps.
• 🔄 Progression is made by increasing the starting weight by 5 pounds for upper body lifts and 10 pounds for lower body lifts after successfully completing a cycle.
• 📅 Deload weeks are recommended every four weeks, involving lighter weights and higher reps to allow the body to recover and adapt.

Q & A

What is the primary focus of the Wendler 5/3/1 program?

The Wendler 5/3/1 program is a powerlifting program that primarily focuses on building strength in four main lifts: the bench press, back squat, deadlift, and overhead press.

How are accessory lifts incorporated into the Wendler 5/3/1 program?

Accessory lifts in the Wendler 5/3/1 program are added to complement the main four lifts and should not detract from their performance. They are performed after the main lifts and are chosen to support the primary lifts.

What is the recommended workout split for the Wendler 5/3/1 program?

The most common workout split recommended is a four-day upper/lower body split, with bench press and overhead press being the upper body days, and squat and deadlift being the lower body days.

How should the main lifts be performed within a workout session?

The main lifts should be performed first when you are fresh, before any accessory work, to ensure optimal performance.

What is the recommended warm-up routine before performing the main lifts?

It is recommended to perform three warm-up sets at 55%, 60%, and 65% of your starting numbers for 5, 4, and 3 reps respectively.

How is the starting number for the main lifts determined in the Wendler 5/3/1 program?

The starting numbers are determined by using your training max, which is the max you pulled in the gym, and then calculating 90% of that to ensure room for growth.

How do the weight percentages and rep ranges change over a three-week training cycle in Wendler 5/3/1?

In week one, you perform three working sets of 5 reps with percentages of 65%, 75%, and 85%. In week two, it's three working sets of 3 reps with percentages of 70%, 80%, and 90%. In week three, it's 5 reps, 3 reps, and a final max rep set with percentages of 75%, 85%, and 95%.

What is the goal for each workout session in the Wendler 5/3/1 program?

The goal for each workout is to hit a personal record (PR), which could be a new one-rep max, a new max weight, or more reps within the set.

How does progression work in the Wendler 5/3/1 program?

If you successfully hit all of your minimum reps for the week, you progress to the next cycle by increasing your starting weight by 5 pounds for upper body lifts and 10 pounds for lower body lifts, then recalculating your percentages.

What is a deload and how often is it recommended in the Wendler 5/3/1 program?

A deload is a period of reduced training intensity to allow the body to recover. It is recommended to take a deload every four weeks, but it's important to listen to your body and take them when needed.

How should accessory work be chosen and performed within the Wendler 5/3/1 program?

Accessory work should be chosen to complement the main lifts and can be found in Jim Wendler's books. It is typically performed in the 8 to 10 and 10 to 15 rep ranges, focusing on compound lifts.

Outlines

00:00

🏋️‍♂️ Introduction to the 5/3/1 Program

The script introduces the 5/3/1 powerlifting program, developed by Jim Wendler, focusing on building strength in four main lifts: bench press, back squat, deadlift, and overhead press. It emphasizes that other exercises are accessory and should complement these main lifts. The program is structured around a four-day split with upper body days featuring bench and press, and lower body days featuring squat and deadlift. Accessory work is to be added according to specific rules. The script advises performing main lifts first when fresh and to conduct warm-ups before the main lifts, recommending a three-set warm-up routine at varying percentages of one's starting numbers. It also explains how to determine starting numbers using 90% of one's training max, and how weekly weight percentages and rep ranges change over a three-week training cycle.

Keywords

💡5/3/1 Program

The 5/3/1 Program is a strength training program developed by Jim Wendler, which focuses on compound lifts to increase strength and muscle mass. It is a linear progression program that allows for consistent increases in weight over time. In the video, the 5/3/1 program is the central theme, with the narrator explaining how to structure workouts and progress through the program.

💡Powerlifting

Powerlifting is a sport that involves three lifts: the bench press, squat, and deadlift. The 5/3/1 program is designed with powerlifting in mind, aiming to increase performance in these specific lifts. The video script mentions that the program is a 'powerlifting program' and discusses how the 5/3/1 program builds the four main lifts associated with powerlifting.

💡Main Lifts

In the context of the 5/3/1 program, 'main lifts' refer to the primary exercises that form the core of the training program. These are the bench press, back squat, deadlift, and overhead press. The video emphasizes that these lifts should be performed first in a workout when the lifter is fresh, and that all other exercises are considered accessory.

💡Accessory Work

Accessory work consists of additional exercises that support the main lifts but are not the primary focus of the training. These exercises can help improve weaknesses or target specific muscle groups. The script advises that accessory work should complement the main lifts and not detract from their performance.

💡Workout Split

A workout split refers to how training is divided over the course of a week. The video describes a common 4-day upper/lower body split, with bench and press on upper body days and squat and deadlift on lower body days. This structure allows for adequate recovery time and focused training for each muscle group.

💡Warm-up Sets

Warm-up sets are lighter weight sets performed before the main lift to prepare the muscles and joints for heavier weights. The video script recommends performing three warm-up sets at percentages of 55%, 50%, and 60% of the starting numbers to determine the appropriate starting weights for the main lifts.

💡Training Max (TM)

The Training Max (TM) is the maximum weight that can be lifted for a specific number of repetitions in a training session, as opposed to a one-time maximum in a competition. The video explains that the TM should be used to determine starting numbers for the 5/3/1 program, with a recommendation to stay within the 5-rep max for more accurate numbers.

💡Starting Numbers

Starting numbers are the initial weights used in the 5/3/1 program, calculated as 90% of the training max. These numbers serve as the baseline from which the lifter progresses each week by adjusting the weight percentages according to the program's structure. The video script provides a method to calculate these numbers by multiplying the training max by 0.9.

💡Working Sets

Working sets are the sets performed at heavier weights with the goal of progressive overload. In the 5/3/1 program, the number of working sets and the number of repetitions per set change each week. The video outlines the specific rep schemes for each week of the training cycle, such as 3 sets of 5 reps, 3 sets of 3 reps, and a final week with a descending rep scheme.

💡Progression

Progression in the 5/3/1 program is achieved by increasing the weight lifted each training cycle, provided that the lifter successfully completes all the prescribed sets and reps. The video explains that if all minimal reps are hit, the starting weight should be increased by 5 pounds for upper body lifts and 10 pounds for lower body lifts, and the process is repeated.

💡Deload

A deload is a planned reduction in training volume or intensity to allow the body to recover and adapt to the stress of training. The video mentions that Jim Wendler recommends a deload every four weeks, but it's also advised to listen to one's body and take a deload when needed. The deload involves performing three sets of five reps at lighter percentages of the starting numbers.

Highlights

Wendler 5/3/1 is a powerlifting program focusing on four main lifts: bench press, back squat, deadlift, and overhead press.

Accessory lifts are meant to complement the main lifts and not detract from their performance.

A common workout structure is a four-day split: upper body days with bench and press, and lower body days with squat and deadlift.

Main lifts should be performed first when fresh, not at the end of the workout.

Warm-up sets should be performed prior to the main lift, with recommendations varying by individual.

Jim Wendler recommends three warm-up sets at 55%, 45%, and 60% of your starting numbers.

Determine your starting numbers using your training max, preferably within your 5-rep max for accuracy.

Starting numbers for the program are calculated by taking 90% of your training max.

Each week has different weight percentages and rep ranges: 65%, 75%, and 85% for week one; 70%, 80%, and 90% for week two; and 75%, 85%, and 95% for week three.

The goal is to hit a personal record (PR) in each workout, whether it's a new one-rep max, max weight, or reps.

If you hit all minimal reps, progress to the next cycle by increasing your starting weight.

D-loads, or deloads, are recommended every four weeks, but should be taken when needed based on individual response.

Deload week involves three sets of five reps on all main lifts at 40%, 50%, and 60% of starting numbers.

Accessory work can be adjusted by reducing sets or weight percentage, or omitted if necessary.

For guidance on accessory work, consider Jim Wendler's books which provide templates and additional protocols.

The 5/3/1 program is designed to be followed as written for best results, with weights fixed and not changing based on daily feelings.

Transcripts

[Music]

hello everyone today I will be going

over to foundation of gym Windler

five-three-one program in under five

minutes

let's get into it Wendler is a

powerlifting program focus on building

four main lifts the bench press back

squat deadlift and the overhead press

all the other lifts added to your

routine are considered accessory work

and should complement the main four

lifts and not detract from their

performance there are many ways to

structure your workouts

the most common however is doing a

four-day upper body split bench and

press our upper body days while squat

and deadlift our lower body days all

accessory work should be added to these

days in accordance with these rules in

mind another note is you will perform to

your main lifts first when you are fresh

and not at the end of the workout warmup

says should be performed prior to

hitting your main lift there are many

ways of doing this and preference will

vary by individual jim recommends in his

first book to perform three warm-up sets

at five five and three reps and at forty

fifty and sixty percent of your starting

numbers to determine your starting

numbers you will require your training

max this is the max you pulled in the

gym and not what you pulled in the

professional meet using 1 RM should be

fine I would recommend however to stick

within your 5 rep max when determining

this to reflect more accurate numbers

once you have these numbers write them

down next we determine with 90 percent

of your training maxes the reason for

this is to ensure there is enough room

to grow too many take their maxes at the

gym and fail reps get frustrated and

move on to the next program to figure

this out you simply multiply your

numbers by 0.9 these will be your

starting numbers every week your weight

percentage and rep ranges will change

every training cycle is three weeks week

one you will be doing three working sets

of 5 reps with the last set being as

many reps as possible waste used hour 65

75 and 85 percent of your starting

numbers multiply your starting numbers

by 0.65 0.75 and 0.85 to figure these

out I recommend you round down your

numbers and voila

those are your weights for a week number

1 week 2 you will be doing 3 working

sets of 3 reps with the last set being

as many reps as possible ways used are

70 80 and 90 percent of your starting

numbers week number three and the final

week of your training cycle you will be

doing your first set at five reps second

at three reps and final set at one rep

with the last set being another MRAP set

waist used are 75 85 and 95 percent of

your starting numbers you should not

exceed the rep range on the first two

sets of the left only the finals and

third set the goal of every workout is

to hit a PR whether that be a new one RM

a new max weight reps whatever you

choose as long you stick within this

framework the weights are fixed and do

not change based on how you are feeling

on a given day stick with the program as

it is written out as for progression if

you manage to hit all of your minimal

reps on your list

Congrats you move on to the next cycle

bump up your starting wage by 5 pounds

for upper body lives and 10 pounds for

lower body lifts recalculate your

numbers and your it's all set for the

next cycle as for D loads Wendler

recommends taking a deal at every four

weeks I personally do two to three

back-to-back cycles before taking a D

load however listen to your body and

take them when you need them deals are

simple do three sets of five on all your

main lives with the first being at 40%

second 50% and your final at 60% of your

starting numbers do not exceed your reps

these are coincidentally the same

numbers as your warmup weighs accessor

work can be reduced by one set by a

weight percentage of your choice or cut

it out altogether as for accessory work

if you are having trouble determining

what sort of accessory work to do pick

up on the gyms books off Kindle for 10

bucks beyond 5 3 1 is loaded with

templates as well as additional

protocols to add to the base programming

and different levels of challenge I will

personally stick to 4 to 5 accessory

moves in the 8 to 10 and 10 to 15 rep

ranges depending on the lift and focus

on compound lifts that deliver the

biggest bang for my time weights are

whatever is within your capability

hope you found this recap useful let me

know in the comments below if you have

any questions or if I miss anything take

care of train save and I will see you in

the next video

[Music]