My Favorite Program

Jim Wendler's 5/3/1 is a popular strength training program that has been around since the early 2000s. This program is designed to help lifters increase their strength and size over time by utilizing a mix of heavy lifting and varied training techniques. The idea behind this training program is to gradually increase the intensity and volume of your lifts to maximize your gains.

So how does the 5/3/1 program work? Here's a brief breakdown:

The program is divided into four different workouts, one for each week of the month. Each workout targets one of the "big four" lifts: squat, bench press, deadlift, and overhead press. Here's what each week looks like:

- Week 1: Lift 65% of your 1RM for five sets of five reps

- Week 2: Lift 70% of your 1RM for three sets of three reps

- Week 3: Lift 75% of your 1RM for one set of three reps, one set of two reps, and one set of one rep

- Week 4: Deload week, where you lift at a much lower intensity (around 40-50% of your 1RM) to give your body time to recover.

Between each cycle (approximately one month), you increase your maximum lifts for each exercise by 5 pounds for squat and deadlift, and by 2.5 pounds for bench press and overhead press.

The program also incorporates assistance exercises, which can vary based on your individual goals and training preferences. Assistance exercises are performed after the main lift of the day and can help target specific muscle groups to increase your overall strength and power.

The 5/3/1 program is known for its flexibility, as it can be customized to fit the needs of individual lifters. Jim Wendler recommends using the program for at least six months to see significant gains in strength and size.

Overall, the 5/3/1 program is a tried-and-true strength training program that has helped countless lifters achieve their goals. If you're looking to increase your strength and size, it's definitely worth giving this program a try.