![]() ![]() You may notice the last set shows 5+, 3+, and 1+. For example, your 1RM in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. You will then want to take 90% of your maxes these will be the numbers you base your first cycle (first 4 weeks) off of. When choosing your beginning weights you must first know your maxes for the main 4 lifts. Once the cycle (4 weeks) is completed you will start your next cycle using heavier weights. Week 3: 3×5, 3, 1 (1 set of 5 reps, 1 set of 3 reps, and 1 set of 1 rep) You will have rep-set goals for all of the major lifts each week. You must perform all four lifts before repeating. This means you will not perform the same lifts, on the same day, each week. If you decide to run this program on three days per week, you will still only perform one main lift per day. These lifts are Military Press, Deadlift, Bench Press, and Squat. Each day should be focused around one core lift. Each week you will be training either 3 or 4 days per week. Wendler 5/3/1 Explainedĥ/3/1 is built around cycles. Advanced lifters can benefit from its long term training focus. Brand new lifters are usually able to progress more quickly from a beginner routine due to practicing the lifts more frequently. ![]()
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