The 5-3-1 Training System: Your Ticket to Strength on a Time Budget
Introduction: The Myth of Time We’ve all heard it: “I don’t have time to work out.” Well, my friends, it’s time to bust that myth wide open! If you can spare just a few hours a week, you can get strong enough to lift your grocery bags without breaking a sweat. Let’s dive into the 5-3-1 training system—a straightforward approach that can fit your busy schedule.
What is 5-3-1? Developed by Jim Wendler, the 5-3-1 program is like the espresso shot of strength training—strong, efficient, and only takes a few minutes to brew! Here’s how it breaks down…
- Complete 1-2 light warm up sets. Follow this with 3 working sets of:
- Week 1: 5 reps at 65% of your one-rep max (1RM)
- Week 2: 3 reps at 70% of your 1RM
- Week 3: 5 reps at 75% of your 1RM
- Week 4: Deload week (because even Hercules needs a break!)
- PRO TIP: During your first couple cycles, while the weight is a bit lighter for an extra pump on your last set try for as many reps as possible maintaining pretty good form. Avoid going to complete failure.
Why It Works: Simplicity and Progression The beauty of 5-3-1 is that it’s simple and easy to track. You focus on four main lifts: the squat, deadlift, bench press, and overhead press. Each lift has a rep scheme, and you increase the weights each cycle.
Pro Tip: Keep it Short and Sweet Aim for 3-4 gym sessions a week, and in less than an hour, you can knock out your main lifts. Perfect for those who think “squat” is just a word used in yoga classes!
Stay tuned for our next post, where we’ll add some accessory movements that will complement your main lifts and turn you into a gym superhero!
