5/3/1 Method

4 Day Split

Powerbuilding Focus

Disclaimer

The results from following a workout program depend on several factors including, but not limited to, your diet, lifestyle, and genetics. Therefore, I cannot guarantee any specific results and do not assume any responsibility or liability for any injuries or other health problems that may occur as a result of following a workout program. You should always consult a qualified health professional before beginning any exercise program.

Are you thinking about adding a split routine to your workout plan? Do you want to know more about the 5/3/1/ method of training, but don't know where to start?

The 4-day split - 5/3/1/ method is a popular, tried, and true program that can help you increase your strength, bulk up and achieve other fitness goals. Best of all - it only requires 4 days in the gym!

This article talks about why the four-day split - 5/3/1/ method is one of the best programs when it comes to gaining strength and muscle. We can also look at how it fits into your existing training plan and offer some tips on getting the most out of this workout style.

Overview

The 4-Day Split - 5/3/1/ Method is an excellent choice for those who are looking to build strength, power and build muscle size. This particular system was founded by Jim Wendler, a professional powerlifter and strength trainer. It has quickly become one of the most popular training routines used by lifters today.

This 4-day split encourages lifters to challenge their muscles with higher reps and heavier weights across multiple exercises. The focus is on performing 4 distinct workouts over the course of four days, with each workout using a different rep range (5 reps, 3 reps, 1 rep). The goal is for lifters to gradually increase weight and intensity across the four workouts during their respective cycle.

In terms of popularity, many of my powerlifting friends combine elements from both Westside Barbell system and Wendler's 5/3/1 when devising their own routine. That said, Westside Barbell remains the standard go-to program for lifting enthusiasts looking to maximize their potential in the gym…but you shouldn't underestimate Wendler's 5/3/1 either!

How To Implement

Calculate your 1RM of the key lifts - overhead press, bench press, squat, and deadlift - then subtract 10% to get your benchmark for 4-Day Split 5/3/1 Method workouts.

For each one of the workouts, aim to do one core lift with a weight that's a percentage of your 1 RM for 3 sets. Add two additional accessory exercises to target the muscle groups you want. Choosing these wisely will ensure you have a comprehensive fitness regimen.

By using a 4-week cycle and adjusting your weight goals for each core lift, implementing 4 Day Split 5/3/1 can be a simple and effective process.

Example Routine:

Pros

The 5/3/1 method is a great choice for most intermediate and early advanced lifters due to its versatility. The program has been used by thousands of people so its effectiveness has been tested and tweaked over the years.

• The intensity and volume blend is also ideal for strength development and rapid progress. With intensities between 65-95%, an average intensity of 80%, plus joker sets for heavier lifting, it gives you a good mix of both and enough volume to keep progressing.

• Other benefits include the multitude of reviews from users online, as well as app's that help calculate working weights and log your training results. Overall, there are plenty of positives with the 5/3/1 method!

Cons

While the 5/3/1 Method comes with numerous benefits, there are some cons to be aware of as well.

• The terminology used by Wender can be a bit confusing for beginners, making it hard to get started with this program.

• The varying intensity levels may be too much for intermediate lifters who don't need frequent changes in their training regime.

• 5/3/1 doesn't provide very many exposures to each lift and working each main lift only once per week is not ideal from a technical proficiency standpoint. Intermediates might benefit more from simpler approaches like the Texas Method instead.

Conclusion

The 4-Day Split - 5/3/1 Method is a great program for strength training, whether you're a beginner or an experienced lifter. The system focuses on compound movements and averages progressive overload to help build muscle mass safely and efficiently. The flexibility of the regimen allows it to be adapted to fit any fitness goals, so long as the same core principles are maintained. With dedication and consistent effort, anyone can make great progress with this simple yet powerful lifting system.

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