531 Second Edition – Jim Wendler

531 Second Edition


5/3/1: The Simplest and Most Effective Training System for Raw Strength, 2nd Edition

The success of the 5/3/1 Method has been nothing short of extraordinary. For the past 3 years, the response towards this simple but brutally effective training system has been overwhelming. This is because it works. And works for just about anyone willing to put in the discipline and work that getting stronger requires

Elite level lifters to absolute beginners have all used the 5/3/1 Method; the basic tenets of strength training have and will never change. Big exercises, constant progress, and personal records will never go out of style.

High school and college coaches are now using the 5/3/1 with their athletes with amazing success; it is easy to track, implement and will inspire any team to push for themselves to the limit.

The 5/3/1 Method is truly for anyone that is looking to get stronger. This is not a fancy training program that requires special equipment or Master's degree - all is required is your dedication to moving more weight than you had ever dreamed.

The 5/3/1 2nd Edition features new chapters on programming assistance training for all the big assistance lifts. No more questions on what weights to do and what exercises to choose from. Full body training to increase your squatting and overall strength. Simple and effective ways to eat for size and strength are revealed. Jim also covers how to combine 5/3/1 and Crossfit-style conditioning for maximum benefits and recovery. Finally, rest/pause training for assistance work for building size and strength is programmed for maximum benefit.

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Testimonials:

I started in February 2012 and did cycles 1 and 2 twice and cycles 3 and 4 once. The results in my opinion have been remarkable. During that time I broke 30 of 40 of my rep PR’s (I track 1-10 rep PR’s for the four big lifts). I also competed in a meet at the end of March and hit PR’s on all three lifts including a 44 pound all-time squat PR that also ended up being an APA Masters World Record (45-49 275#). – Ric Just wanted to drop a quick line and say thanks. I'm sure you get a lot of emails like this, but I have been working out consistently for the past 10 years, but never really felt like I was progressing the way I should. Sure I was adding some size and muscle (no complaints there), but my strength was always lacking, especially, I felt, for someone my size. A few months ago, I stumbled upon your 5/3/1 book and decided to give the program a shot in hopes to increase my strength. I was a little skeptical at first and even after a couple weeks, especially because I was so used to the bodybuilding type workouts where I was doing countless sets for moderate to high reps. You know, more is better right? Well, after several months, I have to say I could not be happier with the results. By following your no BS style of training, I have set a number of PR's that I don't know I would have ever reached if I had stayed on the path I was on. My numbers keep going up and my weight surprisingly keeps coming down! I know this combination won't last forever, but who could ask for more. I am also spending a lot less time in the gym and feeling better than before, another two pluses. I look forward to continuing 5/3/1 for as long as possible. Thanks again for all the straight up, no BS motivation. -Mike [caption id="attachment_2689" align="alignleft" width="300" caption="Get 531 Second Edition Here"][/caption]           I justwanted to drop you a note saying how awesome 5/3/1 has been for me. When my friend first suggested I do it I thought I wasn't strong or even deserving enough. There were many mishaps and trials and tribulations along the way (it was quite the learning experience for me). I went from running marathons and cheesy fitness routines to 3 months of 5/3/1 just to try it out. But as I read the book and continued lifting I realized that I wanted to lift heavy, I liked 5/3/1 and the philosophy behind it. Also, I loved the improvements I was making. Not just in weight, but I was learning a lot as well. This last year and a half has changed my mindset as far as training is concerned and you were one of the driving forces behind that. I really just wanted to express my gratitude and let you know how influential 5/3/1 has been for me. By the way, I am currently doing the Boring but Big Challenge. I just finished the first week and looking forward to more. Thanks again, Irma   What's up Jim, First and foremost I wanted to tell you that you're the man! Now enough of the fan boy nonsense. I started doing 5/3/1 at the beginning of November 2011. At the time I weighed 190 (skinny fat) and my lifts were: Squat - 220, Bench 180, Deadlift 335, and a Military of 115. First words you'll probably say are "those are pretty fucking shitty lifts," and you'd be completely right. My background of working out was nothing more than sporadic lifting following the new craze on muscle and fitness magazines (which I know realize are completely fucking worthless) so I never made much progress. I stopped lifting altogether in 2010 at the age of 20 because like most people I wanted gains immediately and I never received any. After two years I looked in the mirror and decided it was time to get back into working out. I purchased your 5/3/1 second edition book. Suffice it to say the plan is idiot proof - which is great for someone like me who just wants to lift some heavy weight and not deal with doing drop sets/giant sets/board presses/pin presses/etc. Simplicity, for whatever reason, tends to scare people.  Anyways, after the first three cycles I noticed that I was finally getting back into the rhythm and I had already shattered most of my previous PR's, especially my bench. I could never bench for shit, and I still can't but at least I'm not struggling to get 185 for 1. I am just super excited for the progress I've made both mentally and physically. I float around 205-210lbs which is good. I feel very strong. I haven't re-maxed out due to making progress but my projected maxes are: Squat 350, Deadlift: 445, Bench 260, Military 165.  I'm super satisfied with all of my lifts. It's funny going from a Professional Gamer/broadcaster (yes I was a professional video gamer laugh it up) to an aspiring Powerlifter. Keep up the good work! S.L. Hi Jim, I've been following your 5/3/1 second edition for about the last 6 months. I started when my daughter was born (Jan 16) using the 3x week outline. Thank you for showing me the light. I have gotten stronger during those 6 months of broken sleep just by following your program & diet suggestions, than I have the last 4 years bullshitting around. Fuck sleep. Fuck counting calories. Just smash shit in the gym and be awesome. C.P.     Jim, Been using 531 Boring But Big for around 5 months now- training with a slight caloric deficit to lean out.  The result - Maintained Bench and Squat strength, and increased Deadlift and Press strength.  My muscles are fuller, and I’ve been dropping body fat at a healthy slow rate - currently at 5.8%.  Essentially, it enabled me safely drop 4% body fat (from 9.8% to 5.8%) whilst maintaining/increasing strength AND gaining about 1.5kgs of Lean Body Mass.  That may not sound like a lot, but in terms of body composition and general appearance, expectations have been well surpassed. The program has been fun as hell.  Looking forward to doing the program on a calorie surplus in the near future! A Massive Thank You T.DT. Jim- I started your program at the beginning of the year, and I can't say enough good things about it.  I love it.  Thanks for the inspiration and straight- forward approach. J.R. [caption id="attachment_2689" align="alignleft" width="300" caption="Get 531 Second Edition Here"][/caption]         Jim, You have been one of my favorite strength writers for a long time now, in particular 5/3/1 is the main template I use when training my high school athletes. I wanted to reach out and thank you for writing such an awesome book! A.S. Jim, I started in February 2012 and did cycles 1 and 2 twice and cycles 3 and 4 once.  The results in my opinion have been remarkable.  During that time I broke 30 of 40 of my rep PR’s (I track 1-10 rep PR’s for the four big lifts).  I also competed in a meet at the end of March and hit PR’s on all three lifts including a 44 pound all-time squat PR that also ended up being an APA Masters World Record (45-49 275#). The most surprising thing to me with the Full Body training was how much all my lifts went up.  I expected it to help my squat - which it did - but I also blew away almost all my rep PR’s on the three other reps including hitting 500 for 10 reps on Deadlift and 225 for two reps on overhead press - the 500x10 had been a goal for years as had 225x1 for the press (I have always sucked at the press). R.R. Hey Jim, After 6 years of training Westside as a raw lifter and totaling 1620 I thought I was done. I thought about giving up on lifting so I stopped for 6 months, then I decided to try 531 for the hell of it. After 12 weeks I am at 505 for 6 DL, 360 for 5 Bench, 495 for 3 Squat and 245 for 3 Press. Basically just wanted to say thanks. J. Jim, This is a big thank you for your program.  Your book has made an immeasurable change on mind, body and way of living for me. I've spent a lot of time reading philosophy, looking for answers everywhere and I was amazed at some of the gems you've written.  Without getting too personal I'll say these things have changed for me: -  Before your program I was in and out of the gym for a few months here, few months there.  It was something I did to achieve an end (usually a vain one).  Now I love the process and I'm religiously in the gym enjoying myself, breaking PRs.  I can't tell you why 5/3/1 did the trick for me but it did. -  I've traded diet queening and guns for traps and deadlifts.  This makes a big difference in how you see life and those around you, as you know. -  I've gone from pandering as an undeclared major college student to becoming an EMT, working the streets, doing something I can do with passion.  This was a hard transition, hard to tell everyone that I wanted to do something other than get my masters in mailroom sciences (par for the course these days, the "smart" move), and your writing helped immeasurably with the required courage.  I'm on my way to paramedic school this fall.  This transition accompanies a host of similar life changes and I can't thank you enough. -  I'm learning a discipline that I can compete in.  I never had a desire to powerlift at meets but I've chosen BJJ as an outlet for the need to compete.  It makes perfect sense now to me why you say this gives training a new meaning.  I agree. Now, the philosophy of 5/3/1 is the biggest change for me.  But it has facilitated some bodily improvement as well.  I've run the program for 16 cycles, varying the days/week and split as needed for my life, but here are some before and after numbers.  These are for a 24 year old male who's never been athletic, everything stated in estimated 1RM: - Before - Bodyweight:  213 Deadlift:       344 Squat:         287 Bench:         239 Military:        153 I've lost the documentation on what these lifts were, just know the est. 1RM now. - After - Bodyweight:  220 Deadlift:       446 (405x3) Squat:         367 (315x5) Bench:         294 (245x6) Military:       193 (175x3) With an original goal of just squatting 315 and benching 225, I'm obviously beyond that now.  Another long-term goal that I hit was a 2xBW deadlift just this past week.  The physique changes are dramatic and no, I don't have any douche-level bathroom pics.  As I started to take BJJ classes it was obvious that the conditioning and strength provided by your program put me leaps ahead of the average starting combat athlete.  Another facet to thank you for. The best feeling of all is the deep disgust that I feel for the way I lived 16 cycles ago and previous to that.  I hope that in 16 months I feel the same way. Please keep creating.  I'll be excited to see what's in Beyond 5/3/1 and I wish you and your family the best. Sincerely, A.P. [caption id="attachment_2689" align="alignleft" width="300" caption="Get 531 Second Edition Here"][/caption]           Hey Jim how's it going? First off I need to start by saying how awesome 5/3/1 has worked for me. Lifts March 16th at a svelte 5'10" 170lbs(laughably light for my height) after my wedding on the 29th 1 rep maxs: Squat 265 Bench Press 225 Deadlift 325 Fast Forward to today I weigh 190-195. I have not fat fucked myself either. Squat 330x3 Bench Press 225x3 Paused Deadlift 355x5 Press Still weak but getting better 140x4 paused reps Anyway, thanks. R.B. Hey Jim, Just wanted to drop a quick line and say thanks. I have been working out consistently for the past 10 years, but never really felt like I was progressing the way I should. Sure I was adding some size and muscle (no complaints there), but my strength was always lacking, especially, I felt, for someone my size. A few months ago, I stumbled upon your 5/3/1 e-book and decided to give it a shot. I was a little skeptical at first and even after a couple weeks because I was so used to the bodybuilding type workouts where I was doing countless sets for moderate to high reps. Well, after several months, I have to say I could not be happier with the results. By following your no BS style of training, I have set a number of PR's that I don't know I would have EVER reached if I had stayed on the path I was on. My numbers keep going up and my weight surprisingly keeps coming down! I know this combination won't last forever, but who could ask for more. I am also spending a lot less time in the gym and feeling better than before- another two pluses. I look forward to continuing 5/3/1 for as long as possible. Thanks again for the straight up, no BS motivation. -M.H.   Hello, Mr. Wendler, Once again, let me start, like so many before me, by thanking you for this truly wonderful program.  Not just for all the gains I've made over the last few years (which, by the way, have been awesome) using all the various templates you've created, but for making me excited about training again for the first time in a long time.  I stroke my formidable beard in your honor. Pete [caption id="attachment_2689" align="alignleft" width="300" caption="Get 531 Second Edition Here"][/caption]         Hey Jim, Just wanted to say cheers for the massive kick in the nuts and bitch slap that your book gave me. No longer am I spending my hard earned on snake oil supplements, the Flex subscription was cancelled months ago, there's chalk in my bag now instead of straps and I can walk up stairs now without running out of breath. My strength is rising, body fat dropping, nuts growing, smile widening. Sprints are faster, beard is longer, music's louder, sex is better. The wife's happier, the kids (4th one on the way) have got a Dad that can now out-play them. I now laugh at fuckers instead of getting mad. When friends and family bitch about their shit, I can't sympathize anymore, I simply say "shut the fuck up and change ...." (insert whatever job/partner/weight problem thing it is). 5/3/1 rules- it's the process. It's taking responsibility. It's choosing. It's shutting the fuck up and doing. Thanks Jim. D.P.   Jim, I am sitting here soaked in sweat, 8 weeks out from my first meet. I am competing with zero gear, beltless. The past year has seen me get laid off from a great job, throwing my family of 4, including my 14 month old daughter, into poverty. The only thing that kept me going was my lifting. I have only a half rack my father gave me to use...but I kept going hard with 5/3/1 and the powerlifting template. It kept my mind sane during unemployment and gave me goals to lift me from the depression that sank in. With no supplements, and barely enough food, I just kept going...and today I hit an all time PR of 365x7 on deads. Not coincidentally, I got another great paying job only a couple of weeks ago. The moral is, 5/3/1 gave me not only physical strength, but also extreme mental strength to break through barriers...to PR not only on the powerlifting platform...but also the platform of life. Thank you. B.S. Jim, thank you! For 5/3/1 kicking my lazy confused ass and getting my life in order. Get shit done. 5/3/1 is not a training program, its a life coach. Every day is a PR. Thank you so much. Time to PR life. -Alex   Jim- I thought I needed to write you in hopes that you will post this as a testament to how well your program has worked for me-and how well it could potentially work for others.  I started 531 at the end of 2009.  Up to that point I had been lifting weights for almost 10 yrs.  After spending almost 3 devoted years on your program (and I intend to keep running it forever) I have come to the realization that the reason your program is excellent is because of the high level of flexibility and adaptation it allows while always showing up to illicit results.  Your book has been a faithful friend to me in my pursuit to stay true to my training and goals through the most insane times of my life; childbirth, relocation, undergrad while working 2 jobs, grad school while working 2 jobs, personal turmoil, ups, downs, and all the other bullshit that life has thrown at me... My excel spreadsheet was always there letting me know what needed to be done.  I’ve done several of the 5/3/1 templates according to what I was looking to accomplish at the time.  I am not going to go over how each version worked out but they all led to me increasing strength over the long haul.  and more frequency.  It took me 13 years of weight training, a little under three years now on your program for me to FINALLY GET IT!  I feel like I now know what weight training is all about and it might sound silly but I really cant put it in words right now, people reading this need to give a decade plus, to the barbell, and figure it out on their own much like you have said.  As I have grown and become better in my training, I have as a person as well and anyone who tells you there isn’t a direct parallel between the two really doesn’t get it.  Thanks for giving me and many others a sense of direction and purpose in their training and life. Maxes as of December 2009, 235lbs BW squat 495 bench 335 deadlift 525 ohp 190 Maxes as of April 2012, 251lbs BW squat 635 bench 410 deadlift 670 ohp 265 [caption id="attachment_2689" align="alignleft" width="300" caption="Get 531 Second Edition Here"][/caption]