5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) (14 page)

Answer:
Yes.

Question:
If I switch from deadlifts to trap bar deadlifts, how long should I stick with the trap bar?

Answer:
You should stick with the new exercise until you reach your goal or until you stall.

You must stay with the new exercise for more than just 4-8 weeks.

Question:
Can I switch movements every other cycle? For example, do a trap bar deadlift for a cycle and then switch to a deadlift and then back to the trap bar.

Answer:
No. Stick with one exercise and keep pushing this exercise until you stall out or reach your personal goals.

Question:
I recently hit a max deadlift of 500 pounds. Do I base my training weights around this number (500)?

Answer:
No. I recommend starting with10% less (90% of your actual max) than your actual max and working up slowly.

Question:
Do you think it's better to be consistent and incremental with 5 pound advancements for all four lifts? Or do you think the 10 pound advancements on the squat and pull are better than 5 pounds for most lifters?

Answer:
The smaller the jumps you can make, the better you’l be in the long run.

Unfortunately, this requires an ego check, which isn’t easy. Trust in the "small jump" system and reap the benefits long term. You can even make 2.5 pound jumps if you’d like. Remember to always think long term.

Question:
Do you wear any equipment for your training?

Answer:
I always wear a belt. For squats, I wear knee sleeves that help keep my knees warm.

They don’t add much (if anything) to the lift, but they do a great job of keeping my IT bands and knees warm. For bench press and military press, I wear wrist wraps (and a belt).

Question:
Can I use straps for deadlifting?

Answer:
While I understand the use of straps – and used them often when I was younger – I’ve come to the conclusion that, barring some sort of injury, you shouldn’t use them.

I say this because:

1.
Your grip will quickly catch up to your hip/leg/back strength.

2.
Grip strength is essential in all sports, and in life.

3.
For overal muscle growth, it’s best to train without the aid/support of equipment.

4.
It’s also best to use as few "crutches" as possible when you train.

Take it from someone who’s learned the hard way: ditch the straps as soon as you can and train minimally for maximum results. Get stronger al over. You’l thank me.

Question:
What kind of diet should I follow during training?

Answer:
I’m probably the last guy you should ask about dieting, but since I’ve been asked this a million times, here are my general recommendations:
1.
Eat all whole foods. Try to avoid protein powders unless absolutely necessary.

2.
Eat 4-6 meals per day. Each meal should have some kind of protein source, some kind of fruit or vegetable, and some kind of carbohydrate.

3.
Try to get 1 gram of protein per pound of bodyweight per day through whole foods. If you’re over 15% body fat, use your lean body mass instead of your bodyweight.

4.
Don’t go crazy counting calories, grams of protein, etc. Just eat and learn how to approximate your portions.

5.
If you want to gain weight, the simplest way is to drink a gallon of milk a day. Simple and effective.

Question:
Do you think the 5/3/1 method can be done instead of dynamic days – in harmony with max effort training – without my CNS going down the toilet?

Answer:
I think this would burn you out, and I wouldn’t recommend it.

Question:
During the deload week, do I deload the assistance work too?

Answer:
If you’re deloading, DELOAD! Cut back on everything and let your body rest and recover.

Question:
Can you use this program while using powerlifting gear?

Answer:
I’ve been asked many times how I’d modify this program for training with powerlifting gear. I’m sure there’s a way to do this, but I no longer have the patience or the desire to try to figure this out. I don’t train in gear, and I don’t real y work with anyone who does, so it’s best to leave this to someone who actual y trains with gear. I’m not interested in using bench shirts or squat suits when I train. There are too many variables and inconsistencies when training with gear to put them into a simple training program.

My best advice to you would be this: if you want to bench press 600 pounds with a shirt, train for a 590 pound raw bench. I’m pretty sure you’l be able to get 10 pounds out of your shirt.

Question:
When I begin the program, do I start with my true max on each lift?

Answer:
No. You begin with 90% of your actual max. If you have a 300 pound bench press, you begin the first 4-week training cycle with a 270lb “max”. Al your percentages for your first four weeks are based on 270 pounds.

Question:
How do I know how to increase the weight after each 4-week training cycle?

Answer:
After each training cycle, increase your bench press and military press NO MORE

than 5 pounds. You should increase your squat and deadlift NO MORE than 10 pounds. In the above example of the 300 pound bench presser, his “max” would start at 270 and increase to 275 for the second 4-week phase. Every four weeks he would move up 5 pounds.

Question:
Is this program for advanced or beginner lifters?

Answer:
I’ve used this program with both beginning and advanced lifters. Steady, slow progression will never go out of fashion, and neither will the big exercises. The trick is to teach beginners correct form at the start. For advanced lifters, the most important thing is to remember long term goals, and not basing unrealistic maxes on what you did four years ago.

Question:
If a person wanted to get big and strong, what would you recommend?

Answer:
I would recommend the 5/3/1 program, with the Boring But Big assistance work.

Then have that person drink a gallon of milk a day. Three things that are very easy and simple to do.

Question:
What if that person is lactose intolerant?

Answer:
Buy baby wipes. It’s gonna get dirty.

Question:
Why do you do so many chins and dips? Is this part of the program?

Answer:
No it’s not part of the program. I do chins and dips because they are the most efficient upper body assistance exercises.

Question:
Can I use kettlebells as part of my assistance work?

Answer:
Yes. This is a great idea.

Question:
I don’t know how many sets and reps to do on my assistance work.

Answer:
When in doubt, do 5 sets of 10 reps.

Question:
Can you do board presses with this program?

Answer:
Yes, it would work. I would not recommend them if you are a raw lifter.

Question:
What are the five best exercises to increase my deadlift?

Answer:
Squats, deadlifts for reps, some kind of abdominal training (sit ups or leg raises), good mornings and Kroc rows (high rep dumbbell rows).

Question:
What are the five best exercises to increase my squat?

Answer:
Squats, good mornings, some kind of ab work (see above), lunges and leg presses.

Question:
What are the five best exercises to increase my bench press?

Answer:
Bench press, military press, dips, chins and dumbbell rows.

Question:
What are the six best exercises to increase my military press?

Answer:
Military press, bench press, dips, chins, hanging leg raises and back raises.

Question:
What is more important for getting stronger; assistance work or the four big lifts?

Answer:
The four big lifts. Done with correct form and a well thought out plan, this will trump ANY weak point exercise or assistance work.

Question:
What are five ways to increase my press?

Answer:
Ever since I started pressing, I have been obsessed with making it better. Partly because I was so weak at it for so long (which meant that it had no place to go but up) and because it is simply a cool exercise to do. The death of the Press as a movement can be attributed to a lot of things, none of which actually matter. BUT, if you view this lift with as much enthusiasm as I do, use these tips to improve what I consider to be one of the most fun movements in the gym.

1. Use a false grip
– I don’t know who told me this or why I began doing this but this made a huge difference with my pressing power and more importantly THE PATH of the bar. It may seem a bit scary at first; holding a bar over your head with a false grip. But this seems to keep the bar path perfect for me and for some reason, make it much more comfortable on my shoulders.

2. Hold the bar in the shelf of your lats
– This is hard to explain but think about it this way; don’t support the bar in your hands or on your shoulders. “Shoulder” the load with your lats – keep your lats pinched and held tight. This will keep the bar path from getting out in front of you and make you feel stronger at the bottom. A good confidant start makes a huge difference.

3. View it as a total body lift
– This doesn’t mean that you should turn it into a push press, something that I have caught myself doing from time to time. But because of the line of power goes from over your head to the ground, it requires your whole body to be tight. Squeeze your ass hard! “Squat” the weight up with violence. The press is NOT a shoulder exercise, it is a MOVEMENT. View it as such.

4. Use volume to get stronger
– the first thing I did to increase my press is train to a heavy set and then back off for multiple sets of 10. This is very similar to the very popular Boring But Big. I have found that volume increases my press greatly – but do not forget that you have to train heavy, too. As a note – when doing my main sets of 5/3/1, my goal is to simply get the weight overhead; it is a MOVEMENT. When doing down sets, I pull my head through at the top and view it as a “muscle”, not a movement. This is a key distinction that one must have when training big lifts (squat, bench, clean, dead, press) and when doing assistance work. One is a movement, the other is a muscle.

5. Make it a priority
– Just like any lift, if you want it to increase you have to make it a priority in your training. Once I did this, once I made it as important as my squat or bench press, it made huge increases. But please understand that of any of these lifts (squat, clean, bench or deadlift) this is the one that will increase the slowest and take the most patience. Keep at it and you will be rewarded. There is nothing better than pressing a weight that some people struggle to squat.

5/3/1 Comments and Success Stories

Jesse Rosenberger

“I’ve seen many questions lately about when and how often to test your 1RM when doing 5/3/1, and I’d guess you’re growing weary of answering them. Since we agree on a method for determining rep maxes (
Weight lifted (lbs) x reps x .0333 + weight lifted = Max),
I’d suggest this to everyone who’s caught up with testing 1RM with this program. It’s not 100% accurate, but neither is testing on any arbitrary day, especial y if you’ve just done your workout. If you do 200x5 on a lift, and then you do 205x6 the fol owing month, can’t you tel you’re getting stronger?”