What is the 5 3 1 Method for Training in Powerlifting?
The 5 3 1 method is a popular powerlifting training program that focuses on increasing strength and power. It was created by Jim Wendler, a former powerlifter and strength coach. The program is based on the idea of progressive overload, which means that you gradually increase the weight you lift over time.
The 5 3 1 method is divided into four cycles, each of which lasts for three weeks. During the first week of each cycle, you will perform a set of 5 repetitions at 70% of your one-rep max (1RM). During the second week, you will perform a set of 3 repetitions at 85% of your 1RM. During the third week, you will perform a set of 1 repetition at 95% of your 1RM.
After completing the four cycles, you will take a one-week deload, during which time you will rest from heavy lifting. After the deload, you will start the program over again with a new 1RM.
The 5 3 1 method is a challenging but effective program for increasing strength and power. It is important to note that the program is not suitable for beginners. If you are new to powerlifting, it is recommended that you start with a more beginner-friendly program.
Frequently Asked Questions
- What is the goal of the 5 3 1 method? The goal of the 5 3 1 method is to increase strength and power.
- How long does the 5 3 1 method take? The 5 3 1 method is a four-week program.
- What is the starting weight for the 5 3 1 method? The starting weight for the 5 3 1 method is 70% of your one-rep max.
- Is the 5 3 1 method suitable for beginners? The 5 3 1 method is not suitable for beginners.
- What should I do if I fail a set on the 5 3 1 method? If you fail a set on the 5 3 1 method, you should decrease the weight for the next set.
Related Products
- Rogue Ohio Power Bar
- Eleiko XF Barbell
- Titan EliteFTS Power Rack
- Rep Fitness Flat Bench
- Fringe Sport Rogue Monster Bands
Pre：Which thickness gym belt should I buy 6mm 10mm or 13mm
Next：Whats the difference between a weight lifting belt and a back support belt