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

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However, once you remove your heavy sessions, maximum exertions, dynamic movements, speed work and gruelling endurance sets, and replace them with just three sets of 5, 3 or 1…there’s hole in your workout, dear reader, dear reader. I realize now that a large part of that deadend was a lack of good form and the inability to create and maintain a neutral spine throughout my lifts. well the lesson here is to never or at least try to never get off program or else you will become weak and weak is bad!

The 103 third parties who use cookies on this service do so for their purposes of displaying and measuring personalized ads, generating audience insights, and developing and improving products. By using 85-­­90% of your weight room max, you allow for a window that still keeps you accountable for your training while allowing some room for the inevitable bad day. It also provides guidance that to get stronger using this program, athletes should focus on personal record sets, joker sets done at a higher percentage of their training max, and performing "first set last" down sets to failure.

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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.

Look, you might disagree, but most intermediates, especially early intermediates, don’t really need 3-week cycling waves of intensity.