Crazy strength with a powerful physique.
So many people interested in bodybuilding are focused simple on creating a physique they can be proud of. No matter how you slice it, at the end of the day bodybuilding is all about improving your physical form in hopes of becoming the very best version of yourself. But while building supreme strength isn’t exactly a focus for the average bodybuilder, shouldn’t it be? Yes, you want to look strong and there’s nothing wrong with that, but you also be able to back up your physique with some quality strength gains. So how exactly should you go about it? Well, Jim Wendler’s 5/3/1 method is a great place to start.
The concept of the program is to build supreme strength gradually over four weeks, training three to four days each week. The program is centered around the core lifts of the deadlift, squat, bench, and shoulder press. The first week will see you doing three sets of five reps, the second three sets of three. The third week will see you lifting with five reps on the first set, three reps on the second set, and one rep on the final set.
What’s important to keep in mind is that you have to follow the program to the letter. The amount of weight you lift is based on 90% of your one rep max. So say your max is 300 lbs on the bench then you would max out at 270 lbs on this program. The first week will see you lifting 65% of your one rep max on the first set, 75% on the second set, and 85% on the third, all of them for five reps each. The second week will have you lifting 70% on your first set, 80% on your second, and 90% on your third for three reps each. Luckily the third week will satisfy the ego lifters out there as the first set starts with 75% for five reps, 85% and three reps for the second set, and one rep at 95% of your max. The fourth week is a deload week which means lifting far less weight in a means to have your body recover while not tapering off in strength. The first set is 40% of your one rep max, then 50% on the second, and 60% on the final set, all of them for five reps each.
It’s a pretty interesting and in depth method of building some quality strength and if you adhere to a proper diet there’s no reason why this method won’t offer greater muscle growth as an added bonus.
Would you do the 5/3/1 program for gains?
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Source: https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner
