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I do 5/3/1 and it does have it's tradeoffs but I've seen gains while on it. Basically the goal is to make you stronger, it was developed by a powerlifter and is heavily influenced by traditional american football training. I've linked a PDF below[1] which explains the whole thing in language anyone can understand. Core lifts: Bench press, Squat, Deadlift, Overhead Press. Some people choose a different set of lifts. The 531 thing means week one you do 3 sets of 5 on the core lift, week two you do 3 sets of 3, week three you do a set of 5, a set of 3, and a set of 1. Week four is deload, you do lighter weight for three sets of five. In all cases (except deload) the last set is actually for "AMRAP" i.e. as many reps as possible. Ultimately weightlifting is not a modern science, it is an ancient practice akin to meditation or running or martial arts. There is ongoing research to optimize it but nobody here is going to the league and for us the most important thing is to show up consistently and track progress. The most impactful thing I ever did for my lifting was to create a spreadsheet I could update from my phone and write down how much I lifted and how many reps every time I went to the gym. I do something like this: |Bench
-----------------------------
1/22/2021 |135, 135, 145
|5, 5, 5
I'm proud to say I reached the end of my google sheet and had to start a new one. I am fortunate I was exposed to weightlifting early in life but after neglecting my training for most of my twenties (I'm 32 now), most of my current gains happened with 531. I hope you will start lifting! The benefits weight training has brought to my life can hardly be overstated.Oh and stay away from planet fitness, that's not a gym[2]. Their business model is based on appealing to people who don't work out. You want to work out, go somewhere else. [1]: http://www.anasci.org/ebooks/531%20by%20Jim%20Wendler.pdf
[2]: https://www.facebook.com/planetfitness/videos/were-not-a-gym... |