By Jim Wendler
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Extra info for 5-3-1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition
The Great Debate The big debate with ab work is whether to do a lot of sets and reps (5x12, for example), or to work up to one heavy set – sort of the way you do with this program. There’s no right or wrong answer for this. I usually tell people to do both. Some exercises are better with higher volume – face pulls and triceps pushdowns, for example – while others should be loaded fairly heavily and rep maxes should be established. The drawback of always relying on just one of these principles is that sometimes you can’t go for a rep max – or don’t feel like it – after punishing yourself on the first exercise.
Side Note: Train Like a Bodybuilder Whenever I say this, people cringe and run for cover, but there’s a method to my madness. What’s the goal of a bodybuilder? Not size or strength, but symmetry. They want their bodies to be symmetrical, from front to back and from side to side. This is how you have to think, and this is why there’s a growing fascination with weak points and the posterior chain. It’s also why so many injuries occur. When I tell you to train like a bodybuilder, I just want balance in your training.
These are the second lifts that are performed each day and the most important assistance lifts. These are multi-joint assistance lifts that are designed to make you stronger. Like the 5/3/1 program, the sets and reps are varied each week and are given a set percentage for each set. You are going to have to test yourself on these lifts to get an estimated 1RM for 52 each lift. This may seem time consuming but so I’d rather take the time to figure out the lifts than be weak. The next few pages is an example 4 week template of how the program will look during a full training cycle.
5-3-1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition by Jim Wendler