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

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So I did…and I still wasn’t convinced and the literature suggested I change my approach to Beyond 531, which Wendler says is his best work to date yet looks nothing like 531 and seems to contradict all the training principles I had just learned.

It’s straight forward and it guarantees small increments of safe progress over long periods of time. Jim really takes the original 5/3/1 to a new level and provides you with extremely effective add-ons and ways to customize your program.The training max allows you to always get in the work you need to progress, regardless of how you feel. Without understanding of these concepts, which are discussed in Beyond 5/3/1, you’re not actually doing Wendler’s current program. There are changes to the program with intensity (Joker Sets and the Beyond 5/3/1 program for example), volume (see some of the variations of the Boring But Big and First Set Last) and changes to the overall program (Spinal Tap, 75/85, and Advanced 5/3/1). With First Set Last (FSL) you complete your normal 5/3/1 sets, and then drop the weight back down to complete the Set 1 weight again. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more.

You can change your choices at any time by visiting Cookie preferences, as described in the Cookie notice.I made sure that every variation stayed true to these principles: emphasize big, multi-joint movements, start light, progress slow, and set personal records. In Beyond 5/3/1 , Wendler offers 26-28 week training plans that include periodized focuses on hypertrophy, conditioning, and strength. With that said, this can easily be worked around by performing the squat assistance work on deadlift days and vice versa, and by subbing out the overhead press for another bench session. The down side is that I’d have to be a testosterone driven gorilla to be able to do it all…a young testosterone driven gorilla.

In my opinion, getting your squat and bench frequency to at least twice per week is going to be the minimum acceptable level. And you’ll get plenty of reviews showing solid progress (like this or this) There are also a few 5/3/1 app’s that you can use to calculate your working weights and log your training, which might be useful to some people. Even if you aren’t a competitive lifter, the 6-­­week cycles will help to keep you focused, allowing you to have fun and try new things without committing too much time. Joker sets have been the hottest request from Wendler’s new book Beyond 5/3/1: Simple Training for Extraordinary Results are now available in the calculator.

On the final set of each workout, you do as many reps as possible – aiming to break your personal record for reps that weight. I think i could probably go back to starting strength with these lifts but I am just going to stick it out and see if I can make progress albeit a little slower than starting strength would be. By still including the ultra heavy single, you prevent detraining and encourage further acclimation to heavy weights. With so many variations and improvements flying around, I’d be in a constant state of updating and tweaking – rather than the focused fury I found through Faleev. Because the training max increases monthly, this program is best geared for intermediate to advanced lifters that require more recovery and cannot progress as quickly as novice/intermediate lifters.