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.