Reddit Reddit reviews 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength

We found 18 Reddit comments about 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength. Here are the top ones, ranked by their Reddit score.

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5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength
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18 Reddit comments about 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength:

u/croutonsaredelicious · 32 pointsr/pics

This program is called 5/3/1 by Jim Wendler and he has an e-book available that explains the entire program.

It is an intermediate program for people at intermediate levels of strength– that is a person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level. (find out where you stand here).

He is also not a fan of this site as it essentially just steals all the programming info from his book, however I still find it to be a good resource.

In my experience, this site has a tendency to OVERESTIMATE your 1 rep max by about 5-10%, even with the 90% option so be wary or it could lead to early stalls.

Just crediting Wendler because he is the man and his program fucking rocks.

u/LoneCowboy · 5 pointsr/fitness30plus

531 is designed to run for months, maybe longer. and it works really well for self-regulating.

However, obviously you need to buy the book.

https://www.amazon.com/Simplest-Effective-Training-Increase-Strength/dp/0557248299

u/theoldthatisstrong · 4 pointsr/fitness30plus

A little over two years ago I started running the MadCow program because of its emphasis on squatting 3 times a week and the fact that my squat was barely more than my bench at the time. After nine 12-week cycles it's finally time for me to move on to 5/3/1.

Two quick answers to likely questions:

  1. Why did I run 9 cycles of MadCow?
    Because it kept delivering results in all my lifts.

  2. Why am I finally done with MadCow?
    At the weights I'm lifting now it simply takes too long to do multiple major lifts per workout. Deadlifting, Squatting, and Benching in one training session eventually just takes too much time (2.5 hours). This is also causing my recovery to suffer prior to the next training session. So, time to rebalance for a bit less heavy work per session with more recovery time.

  3. Lifts where you stopped MadCow?
    51yo, 5'10", 190lbs bw
    Deadlift: 450
    Squat: 380
    Bench: 295
    Press: 140 (old shoulder issues, now fixed)
u/RustyDogma · 3 pointsr/fitness30plus

Not sure if you just meant that OP should explain it, but just in case: http://www.amazon.com/gp/aw/d/0557248299?pc_redir=1397902080&robot_redir=1

u/GleepGlop · 3 pointsr/Fitness

You'll have to get the book. A good description of its contents is on this page.

Here's some more info.

u/Reach180 · 3 pointsr/marriedredpill

Like OP says in his reply to you, high rep squats help everything. They will help you bench and press more. Your shoulders and arms get bigger. It sucks and it's worth it.

With regard to that routine I linked you - are you familiar with 5/3/1? Not sure if it notes this in the article, but know that when it's assigning a %, it's that percent of 90% of your 1rm. So if you press 200 lbs, your "Training Max" is 180. And so pressing 10 x 5 @ 65% would be 115 lbs.

Wendler wrote a whole book, and I always recommend people read it to understand the principles and how to progress. That version I linked just a variation that adheres to the same general principles.

https://www.amazon.com/Simplest-Effective-Training-Increase-Strength/dp/0557248299

u/dfar86 · 3 pointsr/weightroom
  • I used to play rugby at the Division II level as a flanker, center, and hooker. Stopping playing as of last fall to focus on a powerlifting career, but plan to return in the Fall,
  • For my strength training, I normally made it a case to implement 5/3/1 with the two day a week schedule on Monday and Wednesday, to go along with club practices on Tuesday and Thursday. I took Friday off for Saturday matches, and then performed extra mobility and recovery training on Sunday.
  • 5/3/1
  • Being more powerful helped me both in resiliency and in ability to tackle well. Especially in tackling ability, I found I was able to individually tackle exceptionally well, and make hard hits on larger players.
u/[deleted] · 2 pointsr/Fitness

Where's here exactly? IIRC you've got some pretty solid numbers, so I might be telling you things you already know.

I used Wendler's 5/3/1 to maintain strength as I cut. I'm not sold on it to build strength, but I think that's just my "I always have to do more" mentality. It did add a bit on to my bench, although my press has suffered. I've developed a borderline obsessive love with Magnusson/Ortmayer for deadlift, and I'm going to keep running that until my back breaks even though it's suppose to be a peaking program. The Smolovs are peaking programs too, but they may be able to help you out of a rut. I need to look into those some more.

u/fartifulovefrenchies · 2 pointsr/Fitness
u/Hollyweird78 · 2 pointsr/Fitness

I am 34 and I started my current efforts about 3 years ago.

I actually have the opposite body type as you where I was heavy to start with (185 lbs) and I took the road of bulking up with muscle first then eating less calories to loose a bunch of fat.

You don't necessarily need to eat a lot more, I'd stick with the 3000 calories a day and see how that treats you once you start weight training.

5/3/1 is the name of a weightlifting program, the name comes from the amount of lifts that you do at the end of each week. The reason I am recommending it is because, and not to be insulting at all, it seems like you are having some trouble comprehending the information in the FAQ and the program they recommend, called Starting Strength is significantly more complicated than 5/3/1 in my opinion. You may get better results form Starting Strength in the short term, but if you can't understand and follow the program than there is no point.

Here are a few links, the first two are descriptions of the program along with a thrid link to buy Jim Wendlers book (a short, easy read) if you would like to.

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength


http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html


http://www.amazon.com/Simplest-Effective-Training-Increase-Strength/dp/0557248299


The application for 5/3/1 for the iPhone makes the training easier, as it stores and calculates the weights you should be using for you rather than having to do math. If you can't figure out how to use the app or whatever, there is a website that does this as well and you can print out your workout for the month.


http://strstd.com


You basically use this site to enter your maximum lifts in each of the 4 main lifts and then it will spit out a 5/3/1 training program for you, there are a few different versions fo the programs but I highly recommend the one called "Big But Boring (BBB)" becasue you will get a lot of practice doing the main lifts and it will add muscle size as well as strength. If you don't know how much you can lift or have never done these lifts you are going to need to either work with someone who has or watch videos to see the form and practice them. Once you can do the lifts with decent form with an empty barbell, you can start to add weight until it becomes difficult to finish the last rep of a set of 5 repetitions, this would be a good starting point to use for your program.

A 5K is a 5 kilometer run, it is just over 3 miles.

I don't think 3 years is far fetched at all, try this out for a few months and if you are not getting stronger or bigger, try eating a bit more.

u/Dartholomew161 · 2 pointsr/explainlikeimfive

It's a strength training system where 3 sets of each lift are divided into: 5 reps, 3 reps, 1+ rep.

https://www.amazon.com/Simplest-Effective-Training-Increase-Strength/dp/0557248299

u/foopmaster · 1 pointr/Fitness

Yep, the book has the best instructions for finding your 1RM and answers lots of questions.

u/StrengthForge · 1 pointr/strength_training

Starting Strength is a fantastic book. Covers the majority of basic barbell training and if you read it cover to cover, you will be set for a good few years on that alone.

You can also check out Jim Wendler's 5,3,1 (Link - https://www.amazon.co.uk/Simplest-Effective-Training-Increase-Strength/dp/0557248299) although I would recommend you do this after you have learned the basic compound lifts.

My biggest advice to you would be to focus more on your technique and movement patterns to begin with. If you're getting injured so often, a large part of it will be down to poor movement mechanics when performing certain exercises. Therefore, if you go and throw a load of weight on, you'll be doing yourself a dis-service.
I've had my fair share of injuries (adductor tendinopathy, proximal hamstring tendinopathy, ischial bursitis, grade 1 ACL tear and lateral patellar tracking to name a few) and I insisted on getting stronger to remove overuse injuries. On the surface, my technique looked fine (e.g. knees weren't caving in, spine stayed neutral) but I wasn't moving optimally. I spent a few months reading books like Kelly Starret's Supple Leopard (Link - https://www.amazon.co.uk/d/Books/Becoming-Supple-Leopard-Kelly-Starrett/1628600837/ref=sr_1_1?s=books&ie=UTF8&qid=1482422477&sr=1-1&keywords=supple+leopard) and watching Quinn Henoch on Youtube (link - https://www.youtube.com/watch?v=Vthkcq_1D1M) and now I carry very few injuries as a result.

I wouldn't worry too much about supplements for now. If you have joint pains, you can take omega 3 fishoils and potentially collagen tablets, but I think it would largely be down to sub-optimal movement and weakness.

u/vhalros · 1 pointr/Fitness

The programming is very different from a linear progression like SS. Essentially ,each day you do one main lift (bench press, press, deadlift, squat) and a certain percentage of your one rep max, with a certain volume. Then you do one or two asssitance exercises.

You could buy the book. It is okay and has some useful information, but not anywhere near as useful as "Starting Strength: Basic Barbell Training". The program is largely described in various T-nation articles, like this one (if you search around, you will find more articles with variations and programming advice).

I figured it would be significantly different than what you have been doing, and you have some wiggle room to try assistance exercises for fun.

Since it involves a bunch of percentages, it is easier to use a calculator or spreasheet. There is a handy one here: http://blackironbeast.com/5/3/1/calculator

u/spockofwesteros · 1 pointr/Fitness

Oh alright. I read this one. I'll read the newer ones too in some time.

And gotcha about the pulling work. Thanks

u/discobolus_ · 1 pointr/askMRP

Bottom line is, if you want vascularity and less fat covering your muscles, you've got to shed the fat. This is where I'm at myself right now. Keep your diet tight and lift heavy. It's hard to gain muscle and lose fat at the same time....I'd say don't worry so much about muscle size while you're dropping fat. As the fat comes off, you'll look bigger despite being smaller. Keep grinding, provided your current grind is progressing.

With regard to programs after you "graduate" from SS, Variations of 531 are what I do when I'm smart enough to stick with what works. It's a great non linear program to use once you're trained enough that strength gains have plateaued and aren't progressing at the same weekly rate as Starting Strength prescribes. Don't just look up a 5/3/1 template, though. Read the book. Hell, read all of the 5/3/1 books. Wendler is a great read, and his books pack in a shit load of great training wisdom.

The Boring but Big 5/3/1 variation is a good one - although right now I'm doing [531 for Hardgainers] (https://www.t-nation.com/training/5-3-1-for-hardgainers). It's similar to BBB in that it includes a good amount of volume. But I prefer the way the work sets here use sets of 5s rather than the typical 5/3/1 layout. For me, this strikes the perfect balance of work sets, heavy volume, and accessory work.

I'm with the others here wondering how the hell you are squatting 455 and DL 305, though. You should be able to damn near clean 305 if you've got a 455 lb squat. Are you doing actual barbell squats to parallel or below? Or is it leg press or quarter squats or something? If your squat is legit, that's awesome - and I'm happy for you. But what you are describing is about as disjointed as a guy who presses 225 and benches 225.

If it's true that grip is the limiting factor to your comparatively weak DL, I'd recommend doing your Deadlift heavy sets with straps (so you get the benefit of the heavy deadlifting). And then all other sets - say, anything at less than 80% - use a clean grip. Farmer's walk suggestion was also good. And get some fat gripz and mix them in on any accessory work you do.