What is the 531 workout?

The 5/3/1 method popularized by Jim Wendler is a tried and true strength program that focuses on the basics: squat, bench, deadlift, and overhead press. The program highlights those main lifts since they have such a large carryover to other lifts in the gym.

What is the role of assistance work?

As I mentioned above, assistance work is to bring up lagging muscle groups and retain muscular suppleness. Assistance work should promote blood flow into the muscles and be relatively easy work.

Is 531 any good?

Summary. Overall, the 5/3/1 Method by Jim Wendler is a highly-effective and extremely simple routine for building overall strength and improving PRs on all the main lifts.

Can you build muscle on 531?

After all, strength is built by training with heavy weights, and the percentages you use will make many of the sets feel easy. So the 5/3/1 program doesn’t just increase your maximal strength, but also your ability to do maximum repetitions, which makes for more useful gains and awesome muscle growth.

What do you mean by assistance exercise 531?

What is Assistance Work? Jim Wendler is a powerlifter and 531 is primarily about building strength. The concept of assistance exercises comes from the world of powerlifting where you train your main competition weights and then follow up with assistance moves.

What is Jim Wendler’s 5 / 3 / 1 assistance exercise?

Jim Wendler’s 5/3/1 is based around four main lifts: squat, bench press, deadlift and overhead press. Once you’ve completed your prescribed sets and reps for each of these movements, you perform your assistance work. What is Assistance Work? Jim Wendler is a powerlifter and 531 is primarily about building strength.

What kind of exercise is 5 / 3 / 1 assistance work?

Jim Wendler’s 5/3/1 is based around four main lifts: squat, bench press, deadlift and overhead press. Once you’ve completed your prescribed sets and reps for each of these movements, you perform your assistance work. What is Assistance Work?

How many weeks of 531 should I do?

However, then it is necessary to extend the 531 cycles to 5 weeks instead of the original 4 weeks. Nevertheless, all four workouts with 3×5 are performed consecutively, only the last slips into the next week. As already mentioned, the fifth week will be the ‘ deload week ‘.