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

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Wendler includes the classic 5/3/1 program but expands upon it by giving you frameworks for customizing it to fit your schedule, needs, and wants. By making some of the modifications we’ve talked about in this article, you’ll be well on your way to a 5/3/1 variant that is more specific to powerlifting and thus more conducive to improving your maximal strength. I knew something wasn’t right when it took me four sessions to even get started properly and leaped at the option to do anything else. He has coached high school athletes, collegiate athletes, trained general populations and spoken globally on the topics of strength training, conditioning, fat-loss, performance and program design. If you’re seriously considering using 5/3/1, I honestly believe that you’re doing yourself a disservice if you don’t pick up a copy of Beyond 5/3/1 .

Its amazing to me that people bitch about this book not having what Wendler has already provided elsewhere, but that's people. The AMRAP set is removed from the 3×5 week and heavy singles at your training max are added to Weeks 1 and 3. It’s actually quite tricky to describe THE 5/3/1 program, mainly because there are numerous variations. Compared to the other programs we’ve looked at thus far, Wendler is extremely progressive in his use of autoregulation.Luckily, Hal Higdon did a great job of laying out programs well suited for novice, intermediate, and advanced runners. To help make it as easy as possible, he provides countless assistance work templates – ranging from extra heavy work for powerlifters to body-torching high volume work for bodybuilders. I love the core principle behind 531: a week of lifting around your five rep max, a week lifting around your three rep max, and a week of building up to your max. This program, designed with the competitive athlete in mind, served as a fantastic frame work for someone looking to improve their overall condition rather than focus explicitly on powerlifting performance. Before reading this book, I confess that I tried applying the 531 to movements such as rows and pullups and the results were not all that great.

Well, that might be true if I was 21, or 31, or 41, or maybe even 51, but at 61, and with a lower right lumbar area that tweaks out on me on an all too regular basis, I don’t see how I’d be able to make use of all of the different programs Wendler lays out. The sheer about of “debate” that exists online concerning the program must be crushing to anybody trying to work out whether or not it is for them. There was no way to construct a cohesive progression of workouts based on how Wendler presented his information. The versatility of 5/3/1 let’s you adapt it to suit your specific needs, making it a great choice for most true intermediate and even early advanced lifters.By using the Web site, you confirm that you have read, understood, and agreed to be bound by the Terms and Conditions.

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