"The more literal forms of strength, like carrying 160lbs up a mountain, depend more obviously on the size of your muscles, but muscles only do what you tell them, so it still keeps coming back to the human spirit. Wars are fought with very heavy machinery that works best on top of the biggest hill in the area and used against men who are lower down. That, in a nutshell, is military tactics, and it means that an enormous amount of war-fighting simply consists of carrying heavy loads uphill." - Sebastian Junger, War
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hey Jim, do you recommend any modifications if my background is wrestling? I'm looking to get strong af for martial arts and currently doing your 5/3/1
I can't even put into words how good it is to actually see a workout video live and don't instantly turn the sound off due to the music. Love it!
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What are fat man rows?
@@paultaylor107 the same as inverted rows.
🎉🎉🎉
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i love the tiny stair
The live stream Q and A and your advice have given me a whole new perspective and renewed enthusiasm with training! I look forward to it every week. Thank you! One of my favorites is “Own the Rep.”
Jim I’m assuming the answer for my question is use what you have, but if I don’t have a weight vest, can I use a belt for dips? Place a plate on my back for push ups? And a kettlebell for squats? Until I save up enough for a vest? Thank you
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What are "fat man rows"?
Thanks, very valuable and real info! I appreciate you
Eric, this video helped with my golfer's elbow that I got while trying to train for the Murph challenge and back squatting with poor arm form: kzread.info/dash/bejne/kZ2B18eqmabZhqw.htmlsi=jqExHjnN8viVFC_W A few other things I changed were using assisted pullups temporarily to stay out of pain while still working the movement, using neutral grip pullups, reducing ROM slightly on pullups (I was pulling up to my chest before), face pulls, working on shoulder mobility, and rice bucket training. I can now do regular grip chinups again without pain. It took me three years, hopefully less time for you.
I always miss the live Q and As but i always wanted to ask where do you get your tshirts Jim? They look comfy and they fit perfectly. Thanks.
I wear True Classic and Tultex (i believe it's Tultex 241). The former is way more expensive, so keep that mind. The latter is very, very inexpensive and what I usually wear. Those and True Classic Polo shirts is my "daily wear" for 99% of the time.
Tim Groover was Jordan’s coach I belive
Make sure to follow me on Twitter @JWendler and Instagram @jimwendler where I share additional insights on these topics
Thanks for taking the time Jim, appreciate all the advice - 531 forever!
Thanks, Jim!
Incredible Gaza shout out Jim, that album still rips.
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Been consistent with 531 for past 8wks. Started out doing 2 pull-ups no assistance. This week I did 5x5. Thanks for a great program
12 pull-ups for his age is very impressive
I found great benefits from using band assisted pull ups to engage the proper musculature after my bicep tendon repair…
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So glad he's picking up the 531 content 🙌
Off topic, but do you have any coach recommendations for people who want to do your 5/3/1 program?
I do not. I doubt anyone uses it outright - mostly. because the big reason why I developed/wrote 5/3/1 was to give "young me" a training program that I could follow and move me forward. And I didn't need an advanced degree in EX SCI to understand. Give me a weight to do, the goal for the reps (Pr sets/RM calculator) and I'll do the rest. All you have to do is show up and give insane effort. Simplest thing in the world!
@@JimWendler thanks for replying. I love your program and the simplicity...I'm just starting it for that reason. Yes, I'm a 62 year old female and I want to put on as much muscle as I can, It's the diet aspect that's scary. Trying to eat enough to make muscle gains without getting fat...lol
@@whitney2280 Regarding diet - it's not so much eating calories but eating enough protein. You dont need a million grams/protein a day if you are currently only getting (for example) 50g. Start with 75g and let your body get used to it. And always watch out for the "bullshit snacks" that we all eat. A little more protein can go a long, long way.
@@JimWendler thank you so much!!!
This is the truth. I did Wendler's Walrus training for about 2 months, and I wasn't even doing a full Murph by a long shot. Maybe a quarter Murph if I'm honest. Anyway, a friend asked me to go hiking a pretty strenuous trail one weekend, and I aced it. My lungs were recovering faster and I didn't feel so exhausted. It made the whole hike enjoyable.
when i don't have time to head to the gym (and do 531 of course), i do this but i replace the squat with Kettlebell swings. 25kg KB swing 10 push ups 5 pulls It's a great workout
There’s zero excuse to not do this (I’m talking to myself). I’m still trying to forget reading your strength standards article years ago!
😂😂
Hey Jim where is your weight vest from?? Thank you! I’m excited to start walrus training this week!
I have two weight vests. One is the 5.11 Plate Carrier (20lbs) and the other is the XVest (adjustable in 1lbs increments to 84lbs). Both can be found at their respective websites.
@@JimWendler Okay great thank you for sharing! I also want to thank you for all of the hard work you put into writing Forever 5/3/1, I started off with the Prep School template and now I’m starting Walrus. Your methods and training philosophy have helped me get into the best shape of my life. Thank you again
@@sirmrs6952 Thank you for the support! Keep moving forward.
When I was running 531 religiously I was doing this and got to 32, it works wonders and my back has never looked or felt better. I've been doing this again for like two months, hoping to beat this.
Damn that's a lot of pullups !
@@muhammadtyson8676 oh, it's a shitton, its probably still on the 531 forum somewhere, I would add them to my log I believe
COOL!
Are there any alterations to your basic 5/3/1 program that you would make for women? Or would we implement it exactly the same?
Make sure to follow me on Twitter @JWendler and Instagram @jimwendler where I share additional insights on these topics
If you want to see how I train my football players and get Exclusive Content, Q&A, Training Logs, Strength and Conditioning Challenges and Shopping discounts make sure to check out my forum at: jimwendlersforum.com
If more pull ups is the goal, grease the groove is another good way. Do a bunch of sets at half of your AMRAP spread out throughout the day. Do this every day.
These short clips are so underrated. Awesome stuff Jim!
@@JoshBerryPL Thank you!
Was wondering about this, thanks Jim.
Crusty, dusty & musty 🤢😆
Why not something like starting strength? Doesn’t seem worth doing a bunch of extra accessory work until linear progress on main lifts is up?
@@HenchPig That’s not how I coach young kids. My goal is to raise their GPP, which includes much more than lifting barbells.
@@JimWendler What would GPP include? Would you say GPP should be the number one thing for athletes to work on in their 20s-30s too? I think I went down the starting strength and practical programming rabbit hole and that’s messed up how I think about this. When you say raise GPP is that conditioning / muscular endurance / muscle mass and strength?
@@HenchPigGPP stands for General Physical Preparedness and was defined by Mel Diff in his book "Supertraining" - "General physical preparation training, commonly called GPP training, is the training or training phase used to establish the strength and endurance necessary to accomplish a sport-relevant training program. GPP training builds basic levels of strength, endurance, coordination, proficiency, and durability, allowing an athlete to train at increasingly high levels of volume and intensity."
@@HenchPig GPP includes strength, muscle mass, speed, conditioning, jumping, running, calisthenics, body weight, body fat, general sport activities (kicking, throwing, catching), agility, mobility/flexibility, gymnastics (for lack of a better term). Many of these things were developed naturally through youth activities, playing, sports, gym classes - not so much anymore. I'm probably missing many things, too. The broader the exposure to physical activities, the better off you will buy. Yes, strength is part of it. But hardly the only thing. Anyone that says differently doesn't currently work with athletes or has their head in the sand. As always, there are different opinions and different ways of developing athletes. I just worry about the kids I work with and my sons and let the world do what they want. That is all I can control. This idea of GPP isn't new and has been used for 50+ years. I'm not breaking any new ground.
@@JimWendler that makes so much sense! Thank you Jim. From those books I read it made out that we should let our sport condition us then train for strength in the gym (mainly with sets of 5). The way you’re talking about seems to make more sense especially if you want to be truly conditioned. You probably get this question all of the time but in terms of adding in strength / muscle mass / GPP work to my schedule how would you go about it? I train bjj most eveyrday and I know there’s nothing special each athlete needs. Im just wondering in terms of volumes so I don’t fee fucked up when I’m already rolling daily. Maybe a 2-3 day routine with minimal accessories. For example: Day 1 - Squat 5/3/1 Push Pull Abs Day 2 - Bench 5/3/1 Push Pull Lower Back / Glutes Day 3 - Deadlift 5/3/1 Push Pull Abs I thought as I’m rolling so much I wouldn’t need much conditioning work? Maybe just some strength work and some higher rep work to build muscular endurance and add a little bit of conditioning? Or should I really be doing extra conditioning anyway and not rely on my sport to condition me?
What do you think about accelerating the process if you used to lift for years but stopped for years. I'm a noob all over again so I'm gaining really fast. I usually use this as a metric. If I can hit 9 on the 5+ day, 6 on the 3+ day, and 3 on the 1+ day I up upper body by 10 instead of 5 lb and 15-20 on lower body lifts. I'm only going to use this for 3 cycles, though. I just thought it might be a novel way to use your program to get noob gains for someone who already understands the form and sets, but just took a long break. I did your program for 2 years when I was 19-20 and saw enormous strength gains. Now I want to be even more patient. It really is a great program. I just do a similar main compound movement for 3x12 after, then go nuts on the machines to get a pump.
@@eric_james_music I think it’s a horrible idea. You are trying to raise the ceiling. Raise the floor; your body and progress will thank you.
@@JimWendler sounds good, appreciate the quick response. Slow and steady it is
@@JimWendler Do you think it's a good idea to use joker sets that are 5-10 lbs above the working set of the day? 1-2 reps maybe just 1-2 sets. Genuine question. You're a real smart guy and I appreciate you making this program widely available
@@eric_james_music For what purpose? 5-10lbs is appropriate for someone who's lifting around 75 - 100lbs. If that's the case, then I would train in such a way that your general strength levels are much, much higher and your GPP is super high.
@@JimWendler My main goal as of right now is to be able to do 135 OHP for 5 reps and 225 bench for 5 reps. I purposely set my deadlift and squat maxes to 80% to focus on this without taxing the CNS too much. To give you a general idea I just did my OHP day on the 1+ day and did 105 for 4 and then a joker set of 115x1 with relatively fast bar movement. For that cycle my OHP max was 120 and then I applied the 90% reduction you recommend.
More internet gold!!!!!
Hey man I followed BBB 5/3/1 for 2 mesocycles. I liked how I was always feeling strong and never fatigued and enjoyed the slight boost in strength however I noticed no hypertrophy and the strength gains were small. Your way of thinking and programming definitely has value to it. I've been running nsuns for a 6 weeks and as a 3 year lifter I've grown nearly the fastest muscle of my life in such a short period. The only problem is I'm doing almost 200 sets a week at near max intensity and while I've somehow gained a lot of size strength at lighter weights, my 1 rep maxes have barely gone up much due to fatigue. Despite the huge fatigue I've seen a similar increase in strength as running bbb that doesn't have much volume or variations for the main 4 lifts, only I'm feeling more beat up and have grown. I'd like to focus all on strength for the compound movements, muscle is secondary. Have you got a 5/3/1 variation that perhaps has more volume and sets for the compound lifts for quicker progression but also not too much that I accumulate fatigue and progress is slow? A powerlifting variation of 5/3/1 would be perfect.
You and I have massive differences in how we approach training. I don't see progression as increasing the TM or anything similar. As an example, majority of the athletes I work with increase their TM 3-6 times/year. And still make giant gains. Best way to "increase progression" is be absolutely insane in effort, consistency, recovery and doing things to a standard that is unbeatable. So it's less about programming the numbers and more about developing pipehitters.
Great job Steve. God Bless!
Joey Joe Joe Shabadoo… that’s the worst name ever.
Without music
Thank you!
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Where can I write questions for Jim?
You can ask on here.
Just a "brief" follow up about this topic. I was the one that made the original question to Jim and I can confirm that using the multigrip as a main lift in conjuction with the standard Bench Press helped me a lot in cementing my progresses. I also changed some assistance movement with a specific emphasis on front deltoid, rear deltoid and general upper back strenght but I think that the main reason behind the breakout has been the increased frequency of the BP work, that with the Multi Grip isn't too much stressful on my shoulders. I still do Military as a supplemental lift to the Multi Grip BP (on Tuesday) and I use BBB for the MP (5s for the Multigrip BP). Friday is regular bench day (main+SSL or FSL or BBB) and atm I'm using Leviathan. I'm planning to run some variation in the future that allows me to double the frequency with the bench while reintroducing the military press as a main but for now, it works like this so I won't change anything until it won't anymore. BP has always been the only movement I didn't fell confortable with until I made those changes. Now I'm feeling more confident after every cycle so thank you for the tip Jim.
Damn sorry dusty I joined the chat late today so I apologize for not addressing you by the correct name when I spoke in the chat . Thank you dusty
I will let it slide...this time!
Even Jim disagree, but that´s the only place I come for quality information. Thank you
I run 531 seven days a week. Bench- chest bodybuilding Row- back bodybuilding Squat- Quads bodybuilding Dips- Triceps bodybuilding Chin ups- Biceps bodybuilding OHP- shoulder bodybuilding RDL- hamstring bodybuilding It's pretty fun and working well. I just do any exercises I want after finishing the 531 for main lifts. Just pumpin around