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Why Dips are Awesome

Why Dips are Awesome

A few years ago, Vincent Dizenzo and I were talking about training and he stated that if he had to choose one main pressing movement for training, it would be the dip. At the time we had this conversation, I was unable to perform dips due to shoulder issues. So I immediately became jealous. But I also saw the truth in his statement.
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Can't Do Dips?

Can't Do Dips?

However, don't get too wrapped up in doing dips just to do dips - meaning there are a ton of great movements out there you can use for assistance work and still be awesome.
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Jim Wendler Pushing Prowler - jimwendler.com

A Letter to My Younger Self

Remember walking back from track practice amazed at your new speed? Remember looking up at the sky and thinking, "Making my body stronger made my body faster?" Don't worry, this secret is safe with us as few people seemed to have grasped it, "experts" included.

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Excerpt from 5/3/1 FOREVER: Bodyweight Assistance Work

Excerpt from 5/3/1 FOREVER: Bodyweight Assistance Work

The following is an excerpt from the new book, 5/3/1 Forever.  This book outlines how to program all areas of your training including assistance work. Yes, that's right; no more questions about assistance work. Everything is tied up, nice and tight AND allows for a lot of personal choices.  Each and every program detailed in the book has a specific assistance profile which allows you to plug in a variety of different movements; all customized to you.
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Boring But Big, 3 Month Challenge

Boring But Big, 3 Month Challenge

Since I released the first edition of 5/3/1: The Simplest and Most Effective Training System for Building Raw Strength in 2009, I've been asked many questions about supplemental and assistance work.

The most popular, effective, and brutal accessory plan is something I called Boring But Big.

The Boring But Big supplemental program is simple. After completing the strength work with the basic exercise (squat, press, bench press or deadlift), you perform 5 sets of 10 reps with a lighter weight. This might not seem like much work, but it'll lead to new gains in strength and hypertrophy.

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