Beyond 5/3/1: Simple Training for Extraordinary Results

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I have ****ty triceps, and used to miss bench reps every single time a heavy rep seemed to come to a halt.

But to sort-of answer the question you asked, when I ran 5-3-1 BBB it took me 4 weeks or so to adapt to the huge volume of accessory work. By still including the ultra heavy single, you prevent detraining and encourage further acclimation to heavy weights. Since the initial release, Wendler has also written ‘ Beyond 5/3/1′ and ‘5/3/1 Forever‘ which build on the original programme. The original 5/3/1 released in 2009 was a straightforward system designed by Jim Wendler for himself for selfish reasons the 5/3/1 concept was something along the lines of doing the big lifts and push the prowler. it may have a couple of drawbacks, but these can be worked around fairly easily with a bit of reading and smart programming choices.

Instead of putting my mind to rest, the 531 literature suggested I change my approach to Advanced 531. I also appreciate how Jim addresses many of the mental aspects of training, and dispels much of the fitness industry nonsense. However, when you add on something like the ‘Big But Boring’ assistance template and start doing 5 sets of 10 to finish off each workout, you will absolutely start to see some serious muscle growth.

Like everything else, its no magic formula, you have to put in the hard work and discipline for it to work for you! This is a book designed for real lifters that want to push their own training and their PR’s up to the next level.The 6-­­week training cycle is dependent on you weight training four days per week or at least, doing all four main 5/3/1 lifts (s The Beyond 5/3/1 eBook has all the tools you need to push the boundaries of strength, intensity, frequency and the quest for a new personal record, all available on-the go, because life gets busy.

I also add in some lighter technical squat practice on the deadlift day, and some lighter technical deadlift practice on the squat day. The base version of 5/3/1 doesn’t offer enough volume for much muscle growth, and the reps are too low. All the above variations can be mixed and matched in 5/3/1 cycles with different variations for different lifts creating massive template flexibility. Boostcamp has a free app version of 5/3/1 Boring But Big (BBB) that you can use directly from your phone. It was inspired by 5/3/1 but is significantly different and is definitely not associated with Jim Wendler.In my opinion, getting your squat and bench frequency to at least twice per week is going to be the minimum acceptable level.

Setting a personal record (PR) is somewhat unique as not every training program makes it a priority. However, with Beyond 5/3/1 , Wendler does a good job of giving the lifter a variety of tools to address virtually all of these deficiencies. However, I am including it here because it is a very popular program and may be of interest to people already looking into 5/3/1. While I don’t consider Beyond 5/3/1 must read material for the average powerlifter, if 5/3/1 really appeals to you personally, you need to grab a copy and give it a read. International products have separate terms, are sold from abroad and may differ from local products, including fit, age ratings, and language of product, labeling or instructions.

I forced myself to follow it and saw steady strength gains, to the point where I feel my limits are only going to be mental. In november If I havent made the progress I want I will just go back to starting strength and hopeful the book will help me out so I can actually do a productive program rather than program hop and regress in the gym. The main criticisms that remain, at least for me, is that he doesn’t provide a way to systematize the autoregulation provided by Joker sets and the overall volume done on assistance work. Well, duh, that's what the original 531 (or terrabits of Wendler's free explanations online) are for. In reading this book and checking his forums it's clear what kind of questions he gets all the time.