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Old 09-08-2011, 07:32 AM   #1
BendtheBar
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Default 5/3/1 Fullbody for Beginners

5/3/1 for a Beginner

5/3/1 for a Beginner - JimWendler.com

Quote:
Now if youre a beginner and are working out without any guidance whatsoever, its probably best to just stick with the basic program. One of the worst things a young lifter can do is take advice from other beginners on message boards they usually have all the advice and none of the experience.

Below is one beginner modification thats permissible, and effective. Its a subtle, easy way to add in some extra work on the main lifts without compromising the program or the philosophies it was built upon.

You perform a full-body routine, three days a week. Full body strength routines are the best way for novice lifters to quickly get strong, provided the program is non-retarded (i.e. adheres to an intelligent progression system).

Instead of just one main lift per workout (using the 5/3/1 set-up), two main lifts are used for additional weekly exposures. The second main lift, however, should not be performed 5/3/1 style; instead, use a standard 3 sets of 5 reps, starting at 55% of your training 1RM for the first set of 5 and increasing the weight by 10% each successive set.
Monday

Squat 5/3/1 sets/reps
Bench 55%x5, 655%, 75%x5
Assistance work
Wednesday

Deadlift 5/3/1 sets/reps
Press 5/3/1 sets/reps
Assistance work
Friday

Bench 5/3/1 sets/reps
Squat 55%x5, 65%x5, 75%x5
Assistance work

Quote:
you need to keep the assistance work to a minimum. Chins, dips, back raises, neck work, and curls will serve you well. Stick with that.
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