5/3/1 Program Explained | The Most Popular Strength Program? | Professional Powerlifter Reviews

Summary

Garrett Blevins provides an in-depth review of Jim Wendler’s 5/3/1 strength program, praising its simplicity and long-term effectiveness for building strength. He explains the core principles, including progressive overload, percentage-based cycles, and the importance of deloading. While acknowledging the program’s slow progress, Garrett highlights potential improvements, such as adding accessory work and using Joker Sets to increase volume and speed up gains. His critique emphasizes the program's low volume and suitability for intermediate to advanced lifters, offering practical advice for personalizing the approach to suit individual goals.

Takeaways

• 😀 Start with a 90% training max to ensure steady progress and avoid stalling too early.
• 😀 The 5/3/1 program focuses on four main lifts: squat, bench press, deadlift, and overhead press.
• 😀 For each cycle, increase lower body lifts by 10 pounds and upper body lifts by 5 pounds.
• 😀 Follow a four-week cycle: 65%, 75%, and 85% in week one, progressing to 95% in week three, with a deload week at the end.
• 😀 Week 1 uses 85% for an AMRAP set, pushing to failure, but without complete form breakdown.
• 😀 The program is designed to be low in volume, focusing on one main working set per lift per week.
• 😀 Accessory work is crucial for building additional volume and addressing weaknesses in the main lifts.
• 😀 The 5/3/1 program progresses slowly, so patience is key, especially for seasoned lifters or those in their later stages of training.
• 😀 Boredom may arise due to the repetitive nature of the program, which can lead to a desire for faster progress.
• 😀 Lifters can implement Joker sets to increase intensity and progress faster if the prescribed AMRAP set is too easy.
• 😀 The program works well for long-term strength development, but may need adjustments for more rapid progression, especially for beginners.

Q & A

What is the core principle behind the 5/3/1 strength training program?

The core principle of the 5/3/1 program is progressive overload through compound barbell lifts—squat, bench press, deadlift, and overhead press. The program uses a structured cycle of increasing weight every few weeks while managing fatigue, with a focus on slow, consistent progress.

Why does the 5/3/1 program use 90% of your one-rep max (1RM) as the training max?

The program uses 90% of your 1RM as the training max to prevent lifters from starting too heavy, which can lead to early plateaus. By using a lower starting point, it allows for more consistent progress and reduces the risk of burnout or injury.

How do the percentages change across the cycles in the 5/3/1 program?

In the 5/3/1 program, each cycle involves working at progressively heavier percentages of your training max. The first week is 65%, 75%, and 85% for sets of 5, followed by 70%, 80%, and 90% in the second week for sets of 3, and 75%, 85%, and 95% in the third week for sets of 1, with a deload in the fourth week.

What is the significance of the 'plus set' or 'AMRAP' set in 5/3/1?

The 'plus set' or AMRAP (As Many Reps As Possible) set is the final set of each training week. The goal is to push your limits and perform as many reps as you can without compromising form. This set is crucial for gauging progress and increasing intensity.

What happens if a lifter stalls in the 5/3/1 program?

If a lifter stalls, they should reduce their training max to 90% of the previous cycle's stalled lift and repeat the cycle. This allows the lifter to continue making progress without resetting the entire program.

Why is the 5/3/1 program criticized for being low volume?

The 5/3/1 program is criticized for being low volume because it typically involves only one main working set per lift per week, with accessory work being optional. This can be insufficient for lifters looking to increase their volume for faster gains.

What is the 'Big But Boring' program in 5/3/1, and why is it recommended?

'Big But Boring' is an accessory work program that follows the main 5/3/1 lifts. It involves performing 5 sets of 10 reps of the same barbell movement to add more volume to the workout. It is recommended to supplement the main program, as the primary 5/3/1 protocol has low volume and may not be enough for some lifters to see optimal gains.

How do 'Joker sets' work in 5/3/1, and when should they be used?

Joker sets are additional sets where you increase the weight after completing the prescribed AMRAP set if the set felt too easy. This helps you push your progress faster when the regular program feels insufficient, but it should be used judiciously to avoid overtraining.

How does the 5/3/1 program balance long-term progress with fatigue management?

The 5/3/1 program emphasizes gradual, long-term progress by using a low-volume approach that allows for sufficient recovery. It manages fatigue through careful deloading after each cycle and by avoiding too much intensity early on. This slow progression ensures sustainable development without overloading the lifter.

Can beginners expect rapid progress with the 5/3/1 program?

Beginners may not experience rapid progress with 5/3/1 as it is designed for long-term strength building rather than quick gains. It is better suited for intermediate to advanced lifters who can benefit from slow, steady improvements. Beginners may find faster gains with programs that emphasize more frequent volume or variety.