The 5 / 3 / 1 program was created by Jim Wendler, who after stepping away from competitive Powerlifting was looking for a simple but effective program to help build strength while also allowing for a healthy amount of athleticism and fitness.
The fundamentals of the 5 / 3 / 1 program are fairly simple – it utilises the main lifts (Squat, Bench, Deadlift and Overhead Press) across 4 separate training sessions, with each session focusing on 1 of the main lifts as well as it’s accessory movements. A system of Progressive Overload is used, incrementing the baseline numbers for your main lifts after a 4 week block of programming.
Jim Wendler created the program with a philosophy in mind, which in turn focuses on some key rules or foundations:
- Emphasise Big, Multi-Joint Movements – Multi-joint lifts are lifts that involve more than one muscle group, and are a very effective and efficient way of building muscle.
- Start Too Light – When you begin the 5 / 3 / 1 program and look to set your baseline numbers, don’t be too ambitious.
- Progress Slowly – Acknowledge that strength gain is a multi-year process, and any increase in numbers (even a few kilograms) is progress.
- Break Personal Records (PRs) – Don’t let yourself get caught up in only focusing on increasing your 1RM; increasing how many reps you are able to perform at a certain weight is another powerful way of measuring progress and strength.
