The Pros and Cons of 5/3/1: Programme Review

Introduction

In the realm of strength training, few programs have garnered as much attention and acclaim as Jim Wendler’s 5/3/1. With bold claims of simplicity and unparalleled effectiveness, it’s time to delve into the details and see how this program stacks up. In this comprehensive guide, we’ll explore the background of 5/3/1, understand its core principles, dissect its various components, and weigh the pros and cons. By the end, you’ll have a solid grasp of what 5/3/1 is all about and whether it might be the right fit for your fitness journey.

Background on 5/3/1: Jim Wendler and the Program

Jim Wendler is a renowned figure in the world of powerlifting. He gained recognition for his impressive strength and competitive achievements. Wendler competed at a high level, showcasing his raw power and dedication to the sport.

His notable accomplishments in powerlifting have earned him a respected place among strength athletes and fitness enthusiasts. Additionally, Wendler’s experiences as a competitive powerlifter greatly influenced the development of his acclaimed training program, 5/3/1

5/3/1 emerged from the mind of Jim Wendler following his experience and is encapsulated in his book ‘5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength.’

With a title like that, the program sets high expectations, ones we’ll evaluate in due course. Since its inception, Wendler has expanded on the original program with works such as:

‘Beyond 5/3/1‘ and ‘5/3/1 Forever‘ further refining and enhancing the system.

I highly advise getting a copy of Beyond 5/3/1 if you’re planning on trying any version of the program. This book encompasses Wendler’s most recent and innovative ideas regarding 5/3/1. If you’re not yet acquainted with concepts like “First Set Last” or “Joker Sets,” your understanding of 5/3/1 may be outdated. Without a grasp of these concepts, which are thoroughly explained in Beyond 5/3/1, you may not be fully following Wendler’s current program.

The 5/3/1 Program: Deciphering the Core

Describing the 5/3/1 program can be a bit tricky due to its various iterations. It’s important to note that there’s the original program by Jim Wendler, as well as the updated versions in ‘Beyond 5/3/1’ and ‘Forever 5/3/1.’ For simplicity, we’ll focus on the Beyond 5/3/1 version, which is the most commonly followed iteration. This serves as the base program, and we’ll explore common variations and assistance templates later.

5/3/1 Workout Demystified

Each 5/3/1 workout can be broken down into three sections: A, B, and C.

• Section A: Main Lift Progression Week 1, for example, entails sets at 65%, 75%, and 85% of your maximum lift.
• Section B: Joker Sets These additional heavy sets provide an opportunity to push yourself further on days when you feel particularly strong. Adding 5-10% to your top set weight is common.
• Section C: Assistance Templates Choices like ‘Boring But Big’ or ‘First Set Last’ come into play here, offering tailored support to complement your main lifts.

5/3/1 Progression: The Three-Week Cycle

The 5/3/1 program operates on a three-week cycle, progressively increasing the weight while decreasing the reps. Week 1 emphasizes sets of 5 reps, Week 2 focuses on sets of 3 reps, and Week 3 culminates in a blend of 5s and 3s leading up to a heavy single.

At the end of the 3 weeks cycle you can start a new cycle with 2.5kg – 5kg increases in training maxes or take a deload week. This cyclical pattern is the essence of 5/3/1.

Workout Days and Frequency

Ideally, 5/3/1 recommends a four-day-per-week schedule, aligning with distinct main lift focuses:

• Day 1: Squat
• Day 2: Bench
• Day 3: Deadlift
• Day 4: Overhead Press

However, a three-day-per-week option can also be effective:

• Day 1: Squat and Bench
• Day 2: Press and Squat Variation
• Day 3: Deadlift

Variations and Templates: Tailoring 5/3/1 to Your Needs

The beauty of 5/3/1 lies in its adaptability. It serves as a template that can be customized to meet specific training requirements. Examples include specialized versions for powerlifting or Olympic weightlifting, where tweaks are made to cater to distinct goals and needs.

Pros of 5/3/1: A Closer Look

1. Versatility: 5/3/1’s flexibility makes it suitable for a wide range of intermediate and early advanced lifters, accommodating diverse training objectives.
2. Tried and Tested: A program with a solid track record, 5/3/1 has been embraced and refined by countless individuals, showcasing tangible progress and success stories.
3. Progressive Overload: The program incorporates monthly incremental increases in training max weights, allowing for a structured progression in strength gains.
4. Rep Maxes: The program encourages setting personal rep records, providing an avenue for progress even within the monthly weight increments.
5. Peaking Cycle: Beyond 5/3/1 introduces a well-structured 11-12 week meet peaking cycle, offering lifters a focused approach to preparing for competition.
6. Periodization Options: Beyond 5/3/1 provides extended training plans with periodized focuses on hypertrophy, conditioning, and strength, offering a well-rounded approach to training.
7. Overload Variation: The program combines basic progressive overload with the challenge of achieving new rep PRs, providing a balanced approach to strength progression.

Cons of 5/3/1

1. Initial Complexity: The program’s unique terminology and structure may pose a learning curve for newcomers, necessitating some familiarity with Wendler’s terminology.
2. Intensity Variation: Some intermediates might find the three-week intensity cycling to be excessive, preferring simpler approaches like the Texas Method.
3. Limited Frequency: The program features low frequency for powerlifts, with each lift performed only once a week, potentially hindering technical development for some trainees.
4. Lack of Specificity: Originally designed for a holistic strength approach, the program may not offer the level of specificity desired by powerlifters, particularly in terms of bench press emphasis.
5. Percentage Usage: The program’s use of percentages, particularly for the powerlifting money range (80-90%), may be suboptimal for powerlifting progress. This could potentially lead to less time spent in the range crucial for strength gains.
6. Deload Frequency: The original 5/3/1 program includes frequent deloads every fourth week, resulting in a significant portion of the training year spent not actively training. This may be considered excessive for some lifters.
7. Volume and Fatigue Management: The program’s original volume may be insufficient for powerlifting purposes, with additional volume needed at higher percentages for optimal strength gains. Adjustments like “First

Does 5/3/1 Deliver? A Definitive Assessment

In conclusion, 5/3/1 stands as a robust strength program, especially well-suited for intermediate lifters seeking a flexible template for growth. While it does come with minor drawbacks, they can be easily addressed through informed programming choices and a bit of familiarization. As a coach, I recommend a transition to 5/3/1 after establishing a foundational strength base. Ultimately, the choice between 5/3/1 and similar programs will hinge on personal preference and individual goals.

Frequently Asked Questions

• Is 5/3/1 Suitable for Beginners? 5/3/1 is not ideal for beginners due to its slower progress and complex programming. Starting programs like StrongLifts or Starting Strength are better suited for novice lifters.
• How Does Beyond 5/3/1 Differ from the Original? Beyond 5/3/1 offers enhanced intensity, volume, and programming options, allowing for more efficient training cycles.
• Best 5/3/1 Program? There’s no one-size-fits-all answer. The best 5/3/1 program depends on your schedule, goals, strengths, and preferences.
• Are Joker Sets Necessary? While not strictly required, Joker Sets can optimize results, providing more work at heavier weights.
• Is 5/3/1 Effective for Cutting? Weight loss primarily depends on diet, but 5/3/1 can be adapted for cutting phases with reduced training volume for better recovery.
• Is 5/3/1 Suitable for Muscle Building? With the addition of high-volume assistance templates like ‘Big But Boring,’ 5/3/1 can stimulate significant muscle growth. However, be mindful of increased fatigue.

Next Steps: Embrace the Challenge

Now that you’re equipped with a thorough understanding of 5/3/1, it’s time to hit the gym. If 5/3/1 aligns with your goals, dive in and start the journey. If not, explore other programs that better suit your needs. For more training tips and programs, consider joining our mailing list for ongoing support and guidance. Remember, the path to strength and progress is uniquely yours to forge.

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