5/3/1: The Simplest and Most Effective Training System for Raw Strength 2nd Edition, ISBN-13: 978-0578097381

Description

• Format: PDF
• Publisher: ‎ Jim Wendler LLC; 2nd Edition (January 1, 2011)
• Language: ‎ English
• 133 pages
• ISBN-10: ‎ 0578097389
• ISBN-13: ‎ 978-0578097381

Rippetoe’s Starting Strength:
– Great for novice/intermediate lifters
– Uses large compound lifts (Squat/Deadlift/Bench Press/Military Press)
– Intense focus on learning the big lifts with safe forms to avoid injury
– Great early gains (mostly due to developing correct form and the beginner’s lower initial weights and untapped potential) but easier to stall if you don’t follow the program (ie, add a bunch of extra crap to it or allow for proper recovery)
– Builds a great foundation of strength
– Requires a bulking diet (3000+ calories/day and lots of protein (GOMAD?)) to do the program correctly and add pounds. Very little diet details, you’ll need other sources for this.
– No conditioning, just strength training
– Little flexibility in programming (3 big lifts, 3 days a week), few accessory lifts recommended to modify program

Wendler 5/3/1
– Great for novice/intermediate/advanced lifters
– Uses large compound lifts (Squat/Deadlift/Bench Press/Military Press) for core programming
– Provides bullet point tips for big lifts (Wendler praises Rippetoe’s SS book for learning the lifts)
– Slower gains (linear progression through 4 week cycles) but structured in a way that allows progression to continue for years
– Builds a great foundation of strength but also allows for more accessory work flexibility to tailor the program to your goals
– Addresses diet from several angles (fast bulking, slow gains, losing fat, eating right, book recommendations)
– Very flexible programming (many templates anywhere from 2 days/week to 4 days/week, longer cycles, periodization, DoggCrapp, North of Vag, etc)

Jim Wendler is the creator and author of the 5/3/1 Training Program. This program has been used by millions of athletes and lifters of all ages and abilities. Jim played football and graduated from the University of Arizona where he was a three-time letter winner. He went on to squat 1000 pounds in competition and is an accomplished Elite Lifter with a 2,375 pound total. He has coached high school athletes, collegiate athletes, trained general populations and spoken globally on the topics of strength training, conditioning, fat-loss, performance and program design. However, his greatest success is his ability to simplify the complexities of strength training into templates so that anyone can apply them and achieve their goals.