the Rule 5/3/1 he Power Training System Designed by PowerLifter Jim WindlerIt is based on principles Simplicity, consistency and progressive download. It is widely respected in the world of force training for its clear structure and its long-term effectiveness-which makes it a common choice between the workers of strength and athletes and public fitness agents who look forward to this Building foundational power.
In this article, we dismantle The basic philosophy of the program 5/3/1How to work for weekly progress, and how to allocate it based on your training goals.
What is the base of 5/3/1 in the gym?
the 5/3/1 Program he Monthly strength training course It was built around four basic elevators:
- Squatting
- Be Static Press
- Deadlift
- Alawite press
Each elevator is trained once a week, using a A 3 -week severity wave Who follows this structure:
| week | Appointment of the scheme | The percentage of training is a maximum |
|---|---|---|
| Week 1 | 3 groups of 5 actors | 65 %, 75 %, 85 % |
| Week 2 | 3 groups of 3 actors | 70 %, 80 %, 90 % |
| Week 3 | 5/3/1 (5 actors, 3 actors, 1+ actors) | 75 %, 85 %, 95 % |
| Week 4 | Deload Week | 40-60 % of Max training (light) |
The last group of each week (especially week 3) is a “Group plus”In the sense that you perform the largest possible number of actors (Amrap) with a good shape – often 1+. This allows you to do so Follow progress and build intensity safely.
What is the maximum training in 3/3/1?
the Max Training (TM) He was appointed in 90 % of the right Monorn MAX (1RM). All percentages used in the program are calculated based on this TM to ensure sustainable progress and avoid fatigue.
example:
If the maximum of the real Deadlift Max is 400 pounds, the training is a maximum = 90 % of 400 = 360 lbs.
Then the sets of week 1 of 360 TM lb are calculated.
Training method benefits 5/3/1
1. Long -term power gains
Focusing method 5/3/1 Slow and fixed progressWhich makes it very effective to build strength without risking a blow or fatigue.
Jim Windler: “Start light and advance slowly. Power is a marathon, not an enemy race.”
2. The built -in recovery and recovery
Insert a Deload week every fourth week It allows the central nervous system and joints to recover, which supports long -term commitment and performance.
3. Record and flexible
The program can be customized with different auxiliary templates based on your goals:
- Boring but large (BBB): 5 groups of 10 to enlarge
- Triumvirate: Exercises only daily
- The last first group (FSL): Repeat the first working group for an additional size
4. Amrap groups for automatic regulation
Groups “1+” and “3+” allow you Pushed Self -regulation based on energy and performance.
5. Ideal for beginners and advanced lines
It is simple enough for beginners and sufficient adaptation to the ecclesiastical classes by controlling the sound and frequency.
Example of the weekly exercise structure 5/3/1
| day | The main lifting | Help |
|---|---|---|
| Monday | Alawite Press (3/3/1) | Withdrawal operations, declines, dumbbells of journalism |
| Tuesday | Deadlift (5/3/1) | Good morning, stem curls, basic work |
| Thursday | Be Static Press (5/3/1) | Rows, payment operations, three -head accessories |
| Friday | Safsa (5/3/1) | Sins, leg piston, calves |
You can run this K 4 days division Or merge it into 3 or two days In the week if necessary.
Example programming 3 days:
Week 1: Monday
- Squatting : 3 x 5
- Be Static Press : 3 x 5
- Dummbell Bench: 5 x 15
Week 1: Wednesday
- Deadlift : 3 x 5
- Alawite press: 3 x 5
Week 1: Friday
- Be Static Press : 3 x 5
- Dummbell Bench: 5 x 15
- Squatting : 3 x 5
Is the base 5/3/1 effective?
Yes-Research and anecdotal evidence Support strongly, the gradual excess pregnancy and the moderate density used at 3/3/1.
- 2020 review in Power and Air Conditioning Research Magazine I found it Graduated excess pregnancyAlong with moderate to heavy loads (70-95 % of 1RM), produces significant gains at the maximum strength.
- Normal Delocks Reducing the risk of excessive training, while the Amrap groups maintain severity and motivation.
Common mistakes to avoid
- Start is very heavy: Start with the amount of conservative training
- Skiping weeks DelockRecovery is part of progress
- Neglecting helpThis is the adoption of muscle balance and the prevention of injuries
- A weak shape on Amrap groupsAlways give priority to quality on the quantity
conclusion
the Rule 5/3/1 in the gym More than just a delegate plan – it is an organized and effective philosophy Building lifetime power. Rooted Simplicity, progress and recoveryIt works for anyone who wants to stay steadily and patient.
Whether you are a beginner tries to master the large elevators or an advanced athlete looking for a meaningless program, the 5/3/1 system offers Flexible and proven path Towards your strength.
Reference
- Wendler J. 5/3/1: The simplest and most effective training system for increasing raw strength. 2nd ED. Jim Windler, 2011.
- The American College of Sports Medicine. ACSM instructions for testing exercise and prescription, eleventh edition.
- Suchome TJ, Nimphius S, Stone MH. The importance of muscle strength in mathematical performance. Sports Med. 2016; 46 (10): 1419-1449.
- Crager Jw. One versus multiple groups of resistance to achieve strength gains: metaphorical analysis. J Cody Power accuracy. 2009; 23 (6): 1890-1901.
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