* There are a lot of Wendler intro articles around. But his main book is a good buy — it’s affordable, funny, and written as a complete intro. You don’t need any of his other books.
You might need some form help but there are a million videos online about squat and deadlift and bench press form. Of course, if you want the Bible on those you can also purchase Starting Strength. There’s an 80 page chapter on just the form for squatting. If that doesn’t sound like a fun and energizing read, Wendler may not the right path. Learning good form for at least the three major lifts (and overhead press) kept me very invested. I enjoyed getting a bit obsessed with it. I love deadlifting especially.
* The 5/3/1 refers to the goal of the last working set for each of the main lifts, each week. Wendler is a 3 week micro-progression, with a reload week, and then it repeats. The calculator is the best way to start. It makes it mindless and every rep and set is included in the output.
* The Wendler website isn’t the best place for programming, only because it’s all in the book or in that website link. I never liked using spreadsheets for this.
* Also also, if you think this is interesting and want to buy the book but it won’t arrive for a few days.. or you want a starter option before jumping into Wendler, the StrongLifts 5x5 app was basically conceived as a starter version of Wendler, to help get you accustomed to some of these patterns. The author says it’s good through intermediate level progress, but I think that’s underselling it.
But I’d recommend going to black iron beast, putting some nice low numbers for the Real Rep Maxes, switching the program to “Triumvirate (smart man’s program)” and then printing out weeks 1-4. After you do that, increase the rep maxes by 5-10 lbs (upper body versus lower body; Wendler covers this in the book) and repeat.
What I found helpful about this is: it’s programmatic, it follows a set pattern, and you don’t have to think about what to do in the gym. You can go by the program for many months, or even a year, before trying to alter or enhance it (don’t.. for a long time). You just do it and adjust if you can’t. The lack of uncertainty worked wonders for me.
Thanks! I'll check all this out. My goal is mainly to lose weight (about 30lbs) but I've been noticing little things like blood circulation isn't what it should be. I get tired quickly after a bit of exercise. Things like that. I'll check out the books. I always get confused over all the terms but haven't had the will yet to actually learn it.
Indeed, I found this style of exercising, plus running, to be especially beneficial for my vitality… physically and mentally. Hitting numbers each week also kept the motivation and discipline in check against negative tendencies.
* There are a lot of Wendler intro articles around. But his main book is a good buy — it’s affordable, funny, and written as a complete intro. You don’t need any of his other books.
You might need some form help but there are a million videos online about squat and deadlift and bench press form. Of course, if you want the Bible on those you can also purchase Starting Strength. There’s an 80 page chapter on just the form for squatting. If that doesn’t sound like a fun and energizing read, Wendler may not the right path. Learning good form for at least the three major lifts (and overhead press) kept me very invested. I enjoyed getting a bit obsessed with it. I love deadlifting especially.
* I’ve been using this site for programming for over a decade: https://blackironbeast.com/5/3/1/calculator
* The 5/3/1 refers to the goal of the last working set for each of the main lifts, each week. Wendler is a 3 week micro-progression, with a reload week, and then it repeats. The calculator is the best way to start. It makes it mindless and every rep and set is included in the output.
* The Wendler website isn’t the best place for programming, only because it’s all in the book or in that website link. I never liked using spreadsheets for this.
* Also also, if you think this is interesting and want to buy the book but it won’t arrive for a few days.. or you want a starter option before jumping into Wendler, the StrongLifts 5x5 app was basically conceived as a starter version of Wendler, to help get you accustomed to some of these patterns. The author says it’s good through intermediate level progress, but I think that’s underselling it.
But I’d recommend going to black iron beast, putting some nice low numbers for the Real Rep Maxes, switching the program to “Triumvirate (smart man’s program)” and then printing out weeks 1-4. After you do that, increase the rep maxes by 5-10 lbs (upper body versus lower body; Wendler covers this in the book) and repeat.
What I found helpful about this is: it’s programmatic, it follows a set pattern, and you don’t have to think about what to do in the gym. You can go by the program for many months, or even a year, before trying to alter or enhance it (don’t.. for a long time). You just do it and adjust if you can’t. The lack of uncertainty worked wonders for me.
Happy to answer any follow up questions.