1) PLANNING- 5/3/1 takes out the guesswork by giving you a structured plan to follow at each workout. The beauty of having a plan is that every workout has a goal for you to achieve. If your energy levels are low all you have to do is hit your goal and then you can get out of the gym and rest. If energy levels are high you can push past your goal and hit a new rep PR (personal record).
2) TRAIN THE BASICS- Compound, multi-joint movements will make you bigger and stronger. That’s a fact! 5/3/1 focuses on the compound, multi-joint movements. You will be utilizing the squat, bench press, push press, and deadlift every week. You won’t need anything fancy or complicated…just the basics.
3) TIME EFFECTIVE- Since you will be focusing so heavily on the basics, assistance movements will be brief. This will keep your gym time limited. If you’re an athlete this mean more time to dedicated to skill work and practice. If you’re an average gym goer this means more time for family, friends, school, work, or whatever.
4) LONGTERM PROGRESS- 5/3/1 is what you might call a “lifetime program”. It doesn’t make crazy promises like “Gain 20 lbs of muscle in 4 weeks” or “Add 40 lbs to your bench press”. Instead the program takes the more realistic approach of gradually adding weight in small increments. These small gains will add up very quickly.
5) DELOADING- The 5/3/1 program includes one “deload” week every month. This is a planned week of lighter weights. This week is used to regroup, recover, and work on technique. Your body will appreciate the rest and you will be fresh for the next increase in weight.
N.J.Muscle
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