Now, before i begin, it is extremely important to note that 531 is not a generic, cookie cutter program that you can easily analyze. Heres a list of some of the conditioning activities ive done along with the pros and cons of each. The app will automatically layout the weights and reps for each workout day. So would it be a good idea if i decided to add a 4th day, no max work on that day. A detailed overview of cycles including sets, reps and weights are calculated. Through his different book publications, including the original 531, 531 for powerlifting, and beyond 531, jim wendler has produced well. I originally posted this on my offseason log if youre interested in bodybuilding and powerlifting, follow my journey at the link in my sig. I still use jim wendlers 531 workout routine and have combined it with the texas method at times. We started in april into a new strength program, wendler 531. And though i definitely recommend his first book if you havent already read it, i truly believe the magic lies in his follow up to 531, beyond 531. If forever is too expensive for you, the best bang for your buck is beyond 531. This is a book designed for real lifters that want to push their own training and their prs up to the next level.
I have had a lot of success with them and i did make the mistake of switching programs because i was bored. The creator and author of the 531 training program that is used by millions of athletes of all ages worldwide. A program that centers on just four compound lifts. I have read through 531 forever several times now and think i have figured out something that was confusing me. This app generates the 5 3 1 workout program based on your current lifts. In beyond 531, wendler offers an 1112 week meet peaking cycle. First set last as the name describes, jim wendler recommends hitting 34 sets of 58 reps of your first set at 65%, 70% or 75% depending upon the week you are on. Its a very popular program and i utilized it for 16 weeks.
In the original 531, you would perform a rep max test, take 90%, and use it as a training max, increasing it 510 lbs as. For this article, were going to discuss the basic structure of 531. If youre a patient intermediate lifter or a smart advanced lifter and you want to get stronger by making deliberate and steady progress each month then follow this program. Apr 18, 2020 even though this is the most expensive wendler book, it covers everything and removes the need to check out any of wendlers older stuff. I wanted a simple and easy program to follow, a program that held true to the principles in which i believed. I had lots of success with the original 531 program and i really liked it so i will be following beyond 531 as well.
Wendler has said that he created the program originally to help himself stop thinking in the weight room and to simply. Simple training for extraordinary results kindle edition. Anyways, wendler came out with a new book recently, 531 forever. All four phases are based on jim wendler 531 training. The programme follows a 3week linear programme utilising open ended sets to achieve an overload on each of the lifts. Main blog rss feed feb 23, 2018 jim wendler 531 beach body performance based challenge beach muscles a couple of months ago i was talking with a friend of mine about what the 531 beach muscles would be. The simplest and most effective training method for raw strength and beyond 531. Im now really really confused on which template programme to use.
If youre interested in fitness and want to get toned, this is not the book for you. The forums are decent as well, at least much better than forums and probably even jim wendler s own forum. Be familiar with the basic wendler 531 programme to get the best from this book. I liked this program so much i purchased jims book titled beyond wendler 531. This training program is based on of a 90% of your one rep max 1rm. Does it make sense to add a strength cycle into your crossfit training, even if you have to leave out several wods. Jim wendler deadlifted 710 using nothing higher than a 650 training max. All of them will get you stronger by focusing on steady progression of the big 3 lifts though. The new beyond 531 book by jim wendler is now available as a paperback copy on amazon. Since the original 531 book came out, ive been working to improve the program. This downloadable ebook version will allow you to expand your training program to fit your goals and. In my opinion, while 531 bbb might not be a perfect program for everyone, it is a great program for beginnerintermediate lifters who want to lift heavy and build some size too. Wendler, through this expansion on his program, is telling people to really embrace autoregulation.
Oct 28, 20 this is a progress video of the highlights of my full year on the jim wendler 531 program. Thoughts on 531 deload stronger 247 stronger everyday. Jim wendlers beyond 531 program appeared for the first time in his new book beyond 531. It seems no matter what program i undertake, i always find myself going back to wendler s 531 program directly afterwards. Jim wendler 531 joker sets explained article, video. Incorporating strength cycles into crossfit training wendler 531. After my first wave of 531, my options are skip the deload week, run it as originally set up by wendler, or run his modified, which would be 3x65%, 3x75%, 3x85% do not go for max reps at the end of the last set with no assistance work. Thought id run it past you all and see if ive got it right. Best 531 assistance exercises for efficiency and growth. Throughout the routine you will work with percentages based off of your max, and strive to hit rep prs each workout.
The beyond 531 ebook has all the tools you need to push the boundaries of strength, intensity, frequency and the quest for a new personal record, all available onthe go, because life gets busy. I just read through all your beyond 531 series that are posted here on tnation 20 week program. A hardcore look at wendler s 531 powerlifting routine. Whatever you do for accessory work is dependent on your goals and weaknesses and, ultimately, how you feel on a given day. A hardcore look at wendlers 531 powerlifting routine. Wendler believes in small weight jumps with an emphasis on form to perfect the. Focus exercises bench press, overhead press, squat and deadlift. The program was originally written for selfish reasons. I keep reading about the 5s progression, but dont really know what it is or about. Jim wendler beyond 531 simple training for extraordinary results. Every format of the routine i have tried, from reg parks original programme to the stronglifts and starting strength variations, has resulted in impressive size and strength gains.
What is the wendler 531 program and who is jim wendler. The core of the program remains the same but some improvements. Beyond 531 has all the tools you need to push the boundaries of strength, intensity, frequency and the quest for a new personal record. Its almost like wendler just said screw it and poured all his training knowledge into this one book. Plenty of apps can help or for the old timers like me, pencil and paper do just fine. Wendler s update to his popular strength program explained.
This programs name is a bit confusing because this program is not really 531 at all. Sep 01, 2015 posts about 3 years of wendler 53 1 written by imfitcast. The simplest and most effective training system for. I spent a ton of time developing this program and believe it stands as my best work, ever. What i wanted to make clear here is an often asked question. More of a template than a strict program, many variations of 531 exist. Overview wendlers 531 has been the foundation for my training since i discovered that i really did want to get stronger and chase prs in the big 4 i include ohp even though it isnt a comp lift. Ive been lifting two years and usally bounce around training splits like upper lower,push pull leg, and typical bro splits, but this program is boring as hell but it delivers results stick with it you wont. When i decided to try jim wendler s 531 program, the first thing i thought of was how to write the scripts for this webpage so i didnt have to sit down with a calculator and figure out all my lifting weights. Essentially what you get are unlimited new spinoffs to the original 531 program. Programming your assistance work simplest strength. This program s name is a bit confusing because this program is not really 531 at all. Simple training for extraordinary results by jim wendler before you embark on any physical fitness program including one that involves lifting. Lastly, beyond 531 doesnt provide accessory templates.
Jim wendler 531 pdf jim wendler s 531 strength training program is extremely popular for two good reasons. The simplest and most effective training by jim wendler. Beyond 531, training maximally 35 full body training 43 full body, power clean 44. Jim wendler s beyond 531 program appeared for the first time in his new book beyond 531. Why people get so bent out of shape about taking two steps back if it means theyll be taking 10 steps forward is beyond me. Working out percentages across a number of workouts can be quite challenging if, like me, youve never worked on a percentages programme before. Click on document jim wendler beyond 531 simple training for extraordinary results. The second edition lays out the basic template, gets into some assistance work, and spells out what wendler s ideas on training are. Much of wendlers work can be found in pdf or sheet format on numerous online locations. Theres no acceptable reason for being an out of shape lardass. Simple training for extraordinary results by jim wendler 20 paperback. Wendler explains that he uses 90% to ensure you are doing a workout that is actually increasing your performance and gains instead of remaining stagnant.
The beyond 531 hard cover copy has all the tools you need to push the boundaries of strength, intensity, frequency and the quest for a new personal record. Jim wendlers 531 program has become incredibly popular because its simple and it works for a lot of people. Im not going down the rabbit hole of the programs that offer various accessory. When i first wrote the original program in 2008, i had no idea that i would be able to expand the program into what it is today. Incorporating strength cycles into crossfit training. A hardcore look at wendlers 531 powerlifting routine muscle. Wendler 531 workout program 531 perfect for beginners transitioning into the intermediate stage, jim wendlers 531 workout program delivers results through the use of a powerful periodization technique now found in countless other knockoff plans. If you havent read the book, i highly recommend getting your hands on it. I found beyond to be a lot more fluff for more money. Aug 23, 2015 jim wendler 5 31 joker sets explained. This is a powerlifting program based off 90% of your 1rm for four core movements. What are the best assistance exercises for jim wendler 531.
This 531 crossfit spreadsheet contains 7 cycles of jim wendler s scheme minus the accessory lifts. Beyond 531 by jim wendler indepth look at how im running beyond 531 option 1 with joker sets duration. I have read through my copy of beyond 531 about 4 times now, taking notes, and it contains tons of new info and new variations to training. There is a program in the new book called the krypteia. Wendler uses a periodized plan, in which you alternate volume and intensity based on a percentage scale to ensure safe and effective weekly progression. From this detail i could easily devise a hard gainer program i feel like i can thrive on. I have been doing various versions of wendler s 531 programs since 2012. I love automating things lazy to make my life easier lazy and more efficient lazy, so i created a 531 workout spreadsheet that will auto calculate all your numbers after the first week. Beyond is more an outline of a bunch of versions of 531 with a few new points. This is a 7 week poweliftingbodybuilding hybrid based on the wendler 531 bbb.
Enter your current 1 rep max and the app will calculate and manage your workout program. It could very quickly move away from hard gainer friendly to a nightmare if you let it. Youll find some of the best spreadsheets for these variations here. After running boring but big for four cycles 16 weeks, i switched out to something to help the ol ego. With progressive weight bumps and a low training maxes this program will allow you to do one lift per session in 4 sessions per week while allowing crossfitters to metcon a few times a week. Jim wendler is the creator and author of the 531 training program.
Jim wendler s 531 is all about starting with very light weights while progressing slowly and consistently. You will increase your top set by 5 10% in weight and aim to complete the repetition maximum for the day. It was recently released and ill be using it for the foreseeable future. The world is a better place with joker sets and should be implemented into your strength program. Jim wendler s program originates from the year 2008. The beyond 531 hard cover copy will allow you to expand your training program to fit your goals and training style. One of the things i like about 531 is the simplicity and efficiency that the.
I have all of jims books, and have used 531 off and on over the past 4 years or so. Beyond 531 program 20 week routine jim wendler 531. I made sure that every variation stayed true to these principles. The tweaks in beyond 531 all stay true to these principles the changes just involve the programming. My coach is jeff jones with bullseye fitness and ive been working with him for nearly 2 years now. He is a threetime letter winner at the university of arizona football and has squatted pounds in competition. Boring but big is one of the most popular variations of jim wendler s 531 a strength training programme that has been around for over a decade. His advanced work, which builds onto the basic 531 program, including the boring but big and building the monolith programs can all be found and downloaded online.
The principles of the 531 program kept me grounded. Training max, original 531 vs 531 forever jim wendler 5. I spent a ton of time developing this program and believe it stands as my best. Jim wendler 531 workout spreadsheet diy strength training. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests. Tapping on the weight plate logo will take you to the. Im not sure why everyone is criticizing my training or diet, im simply offering this as a reference and data point.
Most importantly, i wanted a program that i was excited to actually use. Wendler himself has even visited the site although he didnt get back to me about that exclusive interview the offer still stands, jim. Jim wendler s 531 program has become incredibly popular because its simple and it works for a lot of people. Ive long been a big fan of jim wendlers 531 training programme. Its a simple 3 dayweek training program with that allows you to train the entire body every workout. If you havent yet read my first post on jim wendler s original 531 program, you can do so here. One year of wendler 531 and why you shouldnt do it for that long. I really liked the programs and i thought they were really well put together. I really like to train around 4x week and i know your program calls for only 3 days. Monte sparkman benched 440 at a meet using a 405 training max. So ive recently read 531 for powerlifting which cover the original 531 and also beyond 531 all kindle editions.
You can read more about my experiences with 531 here. If the information in many of these articles or the sources themselves jim wendler, bret contreras, dave tate, etc any lesser, the benefits of the site itself would not outweigh the ads. Alternating between sets of 5 reps, 3 reps, and 1 rep, the plan forces the body to adapt to. Oct 31, 2012 wendler 531 is a program geared towards increasing 4 lifts.
Simple training for extraordinary results by jim wendler 20 paperback jim wendler on. Whats more, you can take your current 531 program and start training like this the next week. Beyond bfs, juggernaut method strength training and dup for athletes are two effective alternatives for athletes. Much of wendler s work can be found in pdf or sheet format on numerous online locations. Phil wylie deadlifted 677 at a meet with a highest training pull of 550x9. Wendlers has you training 34 days per week on a rotating wave system. Jim wendler s popular 531 template were highly influential on the popular gzcl and nsuns programs. Since the programme asks the lifter to take 90% of their true max as the starting load we will look at the real percentages the programme utilises. Leigh an jaskiewicz benched 5x10 and 175x1 using nothing higher than a 140 training max. The tweaks in beyond 531 all stay true to these principles. No more fiddling around with printed spreadsheets at the gym.
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