If you have no idea what a current number is, you can easily spend a few workout sessions building to a 4RM on each of the core lifts. Base all of your training on that number. Most importantly, make sure you’re super realistic about your 1RM. There are a few keys to making this program work. They’re supposed to align with your training, not detract from it. Keep in mind that there’s no real benefit to doing a ton of extra supplemental exercises. There are endless options, but focus on bodyweight exercises: When you start a second cycle, add 2.2 kg to your 1RM numbers for the upper body lifts and 4.5 kg to the lower body lifts.Īccessory work helps complement the simplicity of 5/3/1. + means that you’re aiming for a rep report in each workout, so you’re pushing for the max number of reps you can do at that weight. Use 90% of 130 kg as your base number to determine your target weights for each session. Let’s imagine your 1RM for bench is 130 kg. Use a 1RM that’s attainable during the majority of your training sessions. It shouldn’t be the number you hit once a year when everything aligns perfectly. These percentages are based on 90% of your 1RM. Use the right percentages of accurate 1RM to lift 5 reps, then 3 reps, then 1 rep. Then the next cycle starts, using your new numbers.Įach workout needs to be built around one of the following.You’re going to build strength and muscle, but you’re also going to build a lot of character, too. You don’t have to go beyond the set number of reps, but there are significant benefits to pushing yourself.
The last set in each workout is designed to push you far past your comfort level. With 5/3/1, you crush a goal every workout. Other programming can feel endless because you’re supposed to working for months to see increases. If your back squat goes from 120 kg x 4 to 120 kg x 6, you’re getting stronger, no matter what your 1RM shows. Moving weight for rep clearly proves strength instead of just relying on a 1RM.
This means that you’re going to smash your rep records. When you build muscle the right way, you’re building it to last. The progress on 5/3/1 is slow, but it’s slow for a reason. Everyone wants a program that’s going to give them huge numbers in incredibly short amounts of time. Patience is hard to come by a lot of the time, especially in the gym. Nothing will destroy a lift faster than an overly zealous ego. Forget what numbers you think you should be putting up and instead focus on executing your lift properly and with perfect form every single time. Ultimately, this has to do with every lifter’s worst enemy – ego. The key here is that starting light forces you to build patience, which is a tenant that’s sometimes tough to follow.
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