Wendler 531 | How to in under 5 mins!
Summary
TLDRThis 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
🏋️♂️ 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.
Mindmap
Keywords
💡5/3/1 Program
💡Powerlifting
💡Main Lifts
💡Accessory Work
💡Workout Split
💡Warm-up Sets
💡Training Max (TM)
💡Starting Numbers
💡Working Sets
💡Progression
💡Deload
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]
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