5/3/1 Program.

     Before Reading my opinion on the 5/3/1 training program I would encourage to visit the T nation website for more information on this program. Below I have posted a clip from their website regarding 5/3/1 training.


" Here's what you need to know...

  1. Getting good at the core lifts will have a huge carryover into everything else. Start light, progress slowly, and leave out the ego in order to bust PRs.
  2. Train 3-4 days a week. Center each workout around one of the following: parallel squat, bench press, deadlift, or standing shoulder press.
  3. Use a specific percentage of your one-rep max to lift 5 reps, then 3 reps, then 1 rep. These percentages are based on 90% of your 1RM.
  4. Complement 5/3/1 training with assistance work to build muscle, prevent injury, and create a balanced physique. Options include chin-ups, dips, lunges, and back extensions.

The Reason for 5/3/1

Just so we're clear, either people want to do 5/3/1 or they don't. I really want to help people, but if they won't take my advice there's nothing I can do. That's fine by me. I don't fight the battles. I just don't fucking care.

Look, arguing about strength training theory is stupid. And the reason I came up with 5/3/1 was that I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get shit done. "

-T Nation-


     This program is a straight forward way to develop maximal strength, or your one rep max. I don't see this program being suitable for building strength endurance due to the low amount of reps and sets since it focuses on developing overall strength. Its still a great program because it is goal specific, and most excellent training programs are goal specific. If your looking to build your max lift for the big four then I would recommend this program. These are my summed up thoughts on this program but I would also encourage you to do your own research as well. The best program for you is the one you can stick with consistently.    


 This program has been placed in the power category of the progress pyramid due to its nature of focusing on increasing one rep max. 

This program has been placed in the power category of the progress pyramid due to its nature of focusing on increasing one rep max. 

Q&A

None at this time.