The 531 is one of the modern variations of powerlifting that has slowly been doing rounds and making it possible for lifters to lift a much higher weight than they often do.
Pioneered by Jim Wendler, many powerlifters are gravitating towards this new method of training, helping them achieve a new (1RM) due to lower workloads.
These sets are reserved for exercises that target some of the larger muscle groups like the deadlift, squat, bench press, and shoulder presses, but the 531 workout is not limited to only these four exercises.
Let’s have a deeper look at the 531 workout and what it is all about!
531 Boring but Big Method
Jim Wendler is the author and pioneer behind this incredible workout routine and is highly regarded in the world of weightlifting.
His concept of the 531 workout helps individuals slowly build strength while training.
According to the program, the 531 method is designed specifically to target weightlifting exercises.
Exercises like the shoulder press, bench press, squat, and deadlift are some of the main variants, but it is also used for a variety of other exercises.
But how does the 5/3/1 method work?
How Does It Work?
To ensure that you have a good understanding of the 5/3/1 method, we should dive a little bit deeper into the workout routine.
The workout routine consists of four weeks and targets large workouts, but it is not limited to the big 4.
In these workouts, each day would target one of the four primary lifts and the following rep scheme would apply.
Week One
The first week is often the lowest weight that you will be using.
While you still have your traditional workout routine for isolating the specific muscle, you will be doing 1 of the 4 lifts each day.
It is also advised to have a rest day between each of these lifts. The following would be a good example:
Monday – Bench Press (3 sets of 5 reps)
Wednesday – Squat (3 sets of 5 reps)
Friday – Shoulder Press (3 sets of 5 reps)
Saturday – Deadlifts (3 sets of 5 reps)
Week Two
Week two is when the program becomes a bit more daunting and this is when you will start to significantly increase the weights you are using.
For this week, you will only be doing 3 sets of 3 repetitions for each of the major lifts. The program might look as follows:
Monday – Bench Press (3 sets of 3 reps)
Wednesday – Squat (3 sets of 3 reps)
Friday – Shoulder Press (3 sets of 3 reps)
Saturday – Deadlifts (3 sets of 3 reps)
Week Three
The third week is when the program really kicks into action and this is also when you will be seeing some of the major changes.
For this week, you will be doing three sets for each exercise, but the 5/3/1 principle directly applies.
The first set should be five reps, the second should be three reps, and the final set is your one-rep max. Here is an example:
Monday – Bench Press (3 sets of 5/3/1 reps)
Wednesday – Squat (3 sets of 5/3/1 reps)
Friday – Shoulder Press (3 sets of 5/3/1 reps)
Saturday – Deadlifts (3 sets of 5/3/1 reps)
Week Four
Finally, you will enter the fourth week and during this week, most of the emphasis would be on the deloading phase.
In essence, you will be going for a much lighter weight, which makes it possible to do more reps.
You can see the fourth week is the same as the first week and you will be doing 3 sets of 5 reps.
Monday – Bench Press (3 sets of 5 reps)
Wednesday – Squat (3 sets of 5 reps)
Friday – Shoulder Press (3 sets of 5 reps)
Saturday – Deadlifts (3 sets of 5 reps)
The main goal behind this week is to give your muscles some time to rest and recover.
However, you will also notice that your 5 reps might be more comfortable when the next week one comes around.
Once you are done, you can simply repeat the process and you should be able to make some consistent gains and improvements.
How Much Weight Should You Lift during the 5/3/1 Program?
The specifics when it comes to numbers would vary when it comes to each individual.
These percentages are based on a baseline that you will need to get. The best way to get a solid baseline would be to use 90% of your 1RM.
For instance, when working out the percentages of the baseline, you would be calculating 90% of your baseline and then calculating 90% of that number.
Here is an example if your 1RM is 100-pounds:
90/100 x 100 = 90 (Baseline)
90/100 x 90 = 81 (This will be 90% of your baseline)
You can simply substitute the percentage and the weight in this calculation to get the desired weight you will need to use.
What Results Can You Expect from the 5/3/1 Method?
The 5/3/1 method results would vary from one person to the other.
Each person might have a different result and things like your diet, dedication, and how much you push yourself would be important factors to keep in mind.
I have noticed that by overloading yourself and pushing your muscles to their limit, you would see significant growth.
The growth often translates to additional strength gains.
While you might not see the results during the first four weeks, you will notice them when reattempting the program.
I took one week off after the four weeks to focus on my normal workout routine.
Whilst my first week started at a 220-pound bench press for the first 5 reps, this bumped up to 240 pounds during the second attempt on the 5/3/1.
I was working as a mountain guide, probably all around the planet. One day, I met my wife in the mountains, literally on top of the world. Now, I have a beautiful family and three kids, so I don’t have much time for climbing, but sometimes I go camping with my friends. I am also into gym workouts, and I can’t imagine my life without sports.
Since I ended my professional career as a climbing guide, I’ve been giving personal classes and helping amateurs to get ready for conquering their first peaks. Also, that’s how the whole blog idea appeared.
