It 5/3/1 Rule a Power preparation system Developed by PowerLifter Jerkbuilt-in Simple, consistency and progressive overload. In a strong reading world, its clear structure and long-term efficiency, it makes a popular choice among electricity, athletes and general fitness clients Construction of data force.
In this article we break The main philosophy of the program 5/3/1How to set it on the basis of the weekly progress works and your training objectives.
What is 5/3/1 in the gym?
It 5/3/1 Program a Monthly Teaching Cycles Built four core types:
- Dive
- Machinery
- Dead
- Excess mat
Each lift is prepared once a week using a A wave of 3 weekly intensity This applies to the structure:
| Week | Set the scheme | Maximum training percentage |
|---|---|---|
| 1 week | 3 sets 5 reps | 65%, 75%, 85% |
| 2 weeks | 3 sets 3 reps | 70%, 80%, 90% |
| 3 weeks | 5/3/1 (5 reps, 3 reps, 1+ representative) | 75%, 85%, 95% |
| 4 weeks | Borbility Week | Max (light) 40-60% of teaching |
The last set of each week (especially 3 weeks) a “Plus”That is, you make as much tariffs as possible (amrap). 1+. It allows you Tring and follow the intensity safely.
What is Max 5/3/1?
It Max (TM) mounted 90% your real one rep max (1rm). All interest used in the program is based on this TM to ensure sustainable development and become fatigue.
Example:
If your actual deflift max is 400 pounds, your training is Max = 960 = 960 pounds.
Then your week 1 set is calculated from £ 360.
The benefits of the 5/3/1 teaching method
1. Long-term strength achievements
5/3/1 Method focuses attention Slow, sustainable developmentAnd it is very effective for the strength without injury or fatigue.
Jim Wender: “Start very lightly and develop slowly. The strength is not sprint, but a marathon.”
2. Install and recovery and recovery
Enter a Di-Week Week every 4th week Allows you to help your central nervous system and joints to help support operations.
3. The scales and flexible
The program can be adjusted with different care templates depending on your goals:
- Boring but big (BBB): 5 sets for hypertrophy
- Triumvirate: Only two help exercises a day
- Last time (FSL): Repeat the first job for an additional amount
4. Amrap packages for automatic control
“1+” and “3+” kits allows you are harder in good times and self-regulation based on energy and work.
5. Ideal for new beginners and advanced elders
Adequate enough for new students by setting the volume and frequency.
Week is an example of 5/3/1 training structure
| Day | Key lift | Help job |
|---|---|---|
| Monday | Additional press (5/3/1) | Weighing, sediments, dumbbell press |
| Tuesday | Dead (5/3/1) | Good morning, foot demeans, a nuclear case |
| Thursday | Bench Press (5/3/1) | Rows, push-ups, triceps extensions |
| Friday | Squat (5/3/1) | Lungs, foot press, calves |
You can use it as a 4-day division or combining it 3 or 2 days the week if necessary.
3 days programming example:
1st week: Monday
- Dive : 3 x 5
- Machinery : 3 x 5
- Dumbbell Machine: 5 x 15
1st week: Wednesday
- Dead : 3 x 5
- Excess mat: 3 x 5
1st week: Friday
- Machinery : 3 x 5
- Dumbbell Machine: 5 x 15
- Dive : 3 x 5
Is the rule 5/3/1 efficient?
Yes-Research and Anecdotal Evidence Progressive used at 5/3/1 strongly supports excess loads and moderate intensity structures.
- 2020 Review Strengthening Air Conditioning Research found it Progressive overloadIn addition to heavy loads (70-95% of the 1RM) leads great achievements in maximum strength.
- Regular Download Reduce the risk of the Embulical Embolly, slowly stores intensity and motivation.
General errors to prevent
- Is starting very heavy: Start Max with conservative teaching
- Skip the Light Weeks: Restoration is part of progress
- Disregard: This is the prevention of muscle balance and injuries
- Low form in amrap collections: Always priorize the amount of quantity
Conclusion
It The rule in the gym 5/3/1 This is just the reg scheme is a structured and effective philosophy Emptying is the strength of life. Into Simplicity, development and recoveryIt works for everyone who is consistently and patiently to be patient.
5/3/1 Are you starting to master the big elevators or an advanced athlete to the advanced athlete? Flexible, proven road for your strength.
Literature
- Wendler J. 5/11: The simplest and most effective educational system to increase raw power. 2nd. Jim Wendler, 2011.
- American Sports College. Sina and the Republic of ACSM exercises, 11th edition.
- This tool, nymphion s, stone MH. The importance of muscle power in sports indicators. Sport Med. 2016; 46 (10): 1419-1449.
- Krieger jw. The only and more resistance set is exercise for effort: meta-analysis. J Crophy Croated Croean. 2009; 23 (6): 1890-1901.
