5/3/1 Wendler - Let's Get Those Gains!
What is the Wendler Cycle?
The Wendler weightlifting cycle method, also known as the 5/3/1 program, is a popular strength training program designed to help lifters make consistent progress over a long period of time. Developed by powerlifter Jim Wendler, the program is built around four core lifts: the bench press, squat, deadlift, and overhead press. The program has been widely praised for its effectiveness in building strength and size, as well as its simplicity and flexibility. It is based on the principles of progressive overload, which means gradually increasing the weight lifted over time to build strength and muscle.
The program is structured around a four-week cycle. Each week focuses on a different percentage of the lifter's one-rep max, with the final week being a deload week to allow for recovery. The percentages used in each week are based on a training max, which is typically set at 90% of the lifter's actual 1RM.
One of the key benefits of the Wendler program is its flexibility. The program allows lifters to focus on their individual goals and strengths by incorporating accessory lifts and additional training protocols. For example, lifters can add in extra sets and reps of the core lifts, or focus on specific muscle groups through targeted accessory exercises.
So, why does it work?
It’s Varied - While the program focuses on three or four main lifts, it varies the sets and rep schemes throughout the cycle. The variation prevents boredom and keeps your muscles on their toes, in the end, leading to better progress and consistent gains.
Progressive Overload - In each cycle of the program, you are encouraged to increase your baseline number by a small amount, typically around 5 pounds for upper body lifts and 10 pounds for lower body lifts. The muscles are constantly challenged and over time, these small increases can add up to significant gains.
Get those gains!
Kelsi