I was planning to write a long post, detailing the 5/3/1 method and then sharing my view on it, but I realized I kept referring to the same source. This article on T-Nation is an excellent piece on Jim Wendler and the 5/3/1 program. It’s an older article, but I have read it quite a few times and stumbled across it again the other day. I strongly urge you to read it, especially if you are looking to add raw strength to your powerlifts. 5/3/1 is a perfect example of the difference between simplicity and ease. Put another way, the 5/3/1 method is simple, but far from easy.
One of the key concepts of 5/3/1 is to calculate your weights off your 90% 1RM rather than using the actual 1RM. This demonstrates an excellent point of training – sometimes, you need to step back to move forward. Egos can get in the way of results; be honest with your abilities and allow them to progress. Strength training is not a wonder pill (those are illegal most of the time) with immediate results, especially if you’re an experienced lifter. It takes time to allow incremental gains to build into significant results. Too often, we’re focused on the quick fix for immediate gain to add 50 pounds to a lift in a month or make other drastic changes in a relatively short time. The truth is, outside of individuals new to training, rapid gains are hard to come by. Think of building a skyscraper – one I-beam may not be much, but look at what time and effort can produce using these relatively small pieces.
Injuries and over-training occur when you try to do too much in too short a time. Focus on longer term goals of at least six months, or preferably a year, and realize that it’s better to make steady progress than monumental gains followed by an injury.
If you’re an aspiring powerlifter, or just looking for pure strength in the powerlifts, than I suggest taking a look at 5/3/1 and giving it a try. Its simplicity makes it an easy program to implement and follow, while requiring very little equipment (if you’re in a facility with limited choices). Step back, analyze what you can actually do, then move forward with consistent gains.
If you are looking for more information on 5/3/1, you can purchase Wendler’s ebook here.
All the best,
Drew Henley, CSCS, USAW, CES