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5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) Paperback – January 1, 2011

by Jim Wendler (Author)
4.6 out of 5 stars 2,885 ratings
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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 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.

136 pages
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  1. Print length
    133 pages
  2. Language
    English
  3. Publisher
    Jim Wendler LLC
  4. Publication date
    January 1, 2011
  5. ISBN-10
    0578097389
  6. ISBN-13
    978-0578097381
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Popular Highlights in this book
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Previous page
  1. In the second four week phase, the lifter will increase his maxes no more than 5 pounds per upper body lift, and 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on.
    Highlighted by 1,182 Kindle readers
  2. You’ll eventually come to a point where you can’t make any more progress on a lift. You won’t be able to hit the sets and reps you’re supposed to hit, and the weights will start to get too heavy. When this happens, I simply take 90% of my max (either a 1RM or a rep max) and start all over again.
    Highlighted by 960 Kindle readers
  3. Keep your elbows down and try to force them under the bar. This will cause your hips to drive first out of the bottom of the squat. It’ll also keep your chest high and prevent you from squatting with your legs first instead of your back.
    Highlighted by 947 Kindle readers
  4. Eat a ton of protein. Squat heavy. Push heavy objects. Have sex. Love life.
    Highlighted by 696 Kindle readers
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Product details

  • ASIN ‏ : ‎ B00686OYGQ
  • Publisher ‏ : ‎ Jim Wendler LLC; 2nd Edition (January 1, 2011)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 133 pages
  • ISBN-10 ‏ : ‎ 0578097389
  • ISBN-13 ‏ : ‎ 978-0578097381
  • Item Weight ‏ : ‎ 11.8 ounces
  • Customer Reviews:
    4.6 out of 5 stars 2,885 ratings

About the author

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Jim Wendler

Jim Wendler

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Jim Wendler is the creator and author of the 5/3/1 Training Program. This program has been used by millions of athletes and lifters of all ages and abilities. Jim played football and graduated from the University of Arizona where he was a three-time letter winner. He went on to squat 1000 pounds in competition and is an accomplished Elite Lifter with a 2,375 pound total. He has coached high school athletes, collegiate athletes, trained general populations and spoken globally on the topics of strength training, conditioning, fat-loss, performance and program design. However, his greatest success is his ability to simplify the complexities of strength training into templates so that anyone can apply them and achieve their goals.

Customer reviews

4.6 out of 5 stars
2,885 global ratings

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Customers say

Customers find this strength training book straightforward and enjoyable to read, with great results in both strength and size. Moreover, the program works well and is suitable for all levels of experience, from beginners to experienced lifters. They appreciate the information quality, with one customer noting how it goes deeper into proper technique, and the well-structured programming options. However, the writing quality receives criticism for being sloppy and containing many grammatical mistakes.

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243 customers mention "Ease of use"228 positive15 negative

Customers find the book straightforward and easy to understand, with clear explanations of the program and simple training protocol.

"...This book is an "Encyclopedia for bodybuilding" but much simpler, shorter, up-to-date, effective and for powerlifting. Cheers." Read more

"...an intermediate or advanced lifter, beginners will find this a very helpful program and book to follow for a few months...." Read more

"...Basically, he's a straightforward guy who wants to share with you how to get strong - and nothing else...." Read more

"...The book itself is easy to read, and gives simple explanations of the system and lifting technique. There is some crude language..." Read more

196 customers mention "Readability"191 positive5 negative

Customers find the book enjoyable and well-written, with one customer specifically praising Wendler's writing style.

"...Even though, i found every part of the book easy and exciting to read, i would've liked to see more guidance towards one's future goals as he/she..." Read more

"...beginners will find this a very helpful program and book to follow for a few months...." Read more

"...Get this book you will not be disappointed. Oh Its also a short read! Quality over quantity!!" Read more

"Great read so far. I am a 43 year old male who got back in the weight room a year ago after about 10 years off...." Read more

189 customers mention "Strength training"189 positive0 negative

Customers find the strength training program effective, reporting increased strength and size, and one customer describes it as the best manual for weightlifting.

"...There is some useful material on nutrition and a lot more...." Read more

"...Yes, a complete novice can follow this program and get quite a bit stronger, but it requires a bit more guidance than something like Starting..." Read more

"...best strength is that it guides you to a system where you are developing strength and muscle mass in the most efficient manner possible...." Read more

"...The 5/3/1 system has already helped my strength in the overhead press, which seems to require more diligence, patience, and dedicated practice than..." Read more

148 customers mention "Information quality"138 positive10 negative

Customers find the book very informative, providing great insights into training, with one customer noting it goes deeper into proper technique.

"...There are literally dozens of interesting (and more importantly "working") programs which this book contains, which was a little bit..." Read more

"...This belongs in every strength trainee's library. Read it, digest the information, try it." Read more

"...This program's best strength is that it guides you to a system where you are developing strength and muscle mass in the most efficient manner..." Read more

"...It is a professional approach--the working man's program...." Read more

117 customers mention "Effectiveness"117 positive0 negative

Customers find the training program effective and solid, with one customer noting it delivers results within 8 weeks.

"...for bodybuilding" but much simpler, shorter, up-to-date, effective and for powerlifting. Cheers." Read more

"Simple AND effective as the title says. Strength is put down a lot in our society these days...." Read more

"...It's not about developing puffy muscles. It's not about extreme endurance. It's about getting strong & being balanced...." Read more

"...The Good: * The program works * It's easy to learn and pick up within 15 mins * Quick read and you're ready-to-go..." Read more

58 customers mention "Lifter level"58 positive0 negative

Customers find the book suitable for all levels of experience, from beginners to experienced lifters, and consider it a must-read for anyone interested in weight training.

"...; but much simpler, shorter, up-to-date, effective and for powerlifting. Cheers." Read more

"...is easy to read, and gives simple explanations of the system and lifting technique. There is some crude language..." Read more

"...Great for novice/intermediate lifters - Uses large compound lifts (Squat/Deadlift/Bench Press/Military Press) -..." Read more

"...It focuses on complex lifts and lets you make meaningful progress to your goals in less than hour at the gym...." Read more

55 customers mention "Programming options"55 positive0 negative

Customers appreciate the programming options in the book, describing it as a no-nonsense simple plan that is well-structured and easy to follow.

"...His philosophy is simplicity and effectiveness...." Read more

"...The program is super-adaptable and really comes into its own when the reader has a bit of training experience...." Read more

"...definitely recommend this book for anyone looking for a solid, well designed program, or just interested in expanding his knowledge of various..." Read more

"...This second edition has more programming options than the first edition. The first edition, however, has everything you need...." Read more

16 customers mention "Writing quality"0 positive16 negative

Customers criticize the writing quality of the book, noting its sloppy style and numerous grammatical mistakes, with one customer finding it confusing to read.

"...There is some crude language (What do you expect? This is Wendler, after all), so be warned if you're sensitive about that kind of thing...." Read more

"...Not to be a stickler, but extra words in sentences are not acceptable, especially when those words can change the meaning of the sentence (and/but)...." Read more

"...the app didn't really have any instructions and was pretty dense and confusing. He suggested the book to better understand the program. Nope...." Read more

"...is looking for a work of literature but there are several obvious grammatical mistakes and imprecise language *..." Read more

Top reviews from the United States

  • Timur Kazakov
    5.0 out of 5 stars An honest book on weightlifting
    Reviewed in the United States on September 20, 2014
    Verified Purchase
    I liked the honesty and simplicity with which this book has been written.
    Jim Wendler doesn't position himself as some kind of a "guru" or a "scientist". On the contrary, he is a guy who sweats near you at the gym, he is a guy who has/had the same problems you do, he is a guy who wants to get stronger as much as you do. His philosophy is simplicity and effectiveness.

    There are literally dozens of interesting (and more importantly "working") programs which this book contains, which was a little bit overwhelming for me. However, i understand that Jim wanted to find the right type of program for every reader.
    There is a lot of material on exercises and their place in the workout.
    There is some useful material on nutrition and a lot more.

    Even though, i found every part of the book easy and exciting to read, i would've liked to see more guidance towards one's future goals as he/she progresses. What should one incorporate more after some years of training, where should one might need to shift his/her focus? However, these topics would need an entire book of their own.

    I would recommend this book to everyone who is interested in improving not only lean body mass but also power. This book is an "Encyclopedia for bodybuilding" but much simpler, shorter, up-to-date, effective and for powerlifting.

    Cheers.
    2 people found this helpful
    Helpful
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  • Zero Signal
    5.0 out of 5 stars A good program to run if you're a beat up powerlifter
    Reviewed in the United States on November 26, 2024
    Verified Purchase
    I've been lifting for a while now and, while I'm not exactly a terror under the bar, I've tried a lot of different programs-- Starting Strength, a bunch of 5x5 variations, Texas Method, one lift per day variations, top set/backoff set routines... like I said, a lot.

    In the past I've had good luck with high volume programs, but they leave me feeling beat up. Now that I'm getting (have already gotten?) older, I just can't handle as much volume as I used to, and when I run something like 5x5, I need to be watchful of accumulated fatigue. When progress grinds to a halt, I need to reduce volume.

    5/3/1 is great for this. You can set it up in many different ways, but I use the basic framework when I'm feeling burnt out. The program is super-adaptable and really comes into its own when the reader has a bit of training experience. Yes, a complete novice can follow this program and get quite a bit stronger, but it requires a bit more guidance than something like Starting Strength's novice linear progression (NLP).

    If you're a rank novice, Starting Strength and 5/3/1 can get you started and keep you going for a long time. If you're a little more advanced, 5/3/1 is worth reading and incorporating into your training. You certainly won't outgrow it-- Jim Wendler is an elite powerlifter and he developed the program for his own use, so it's safe to say it works for even very advanced athletes.

    This belongs in every strength trainee's library. Read it, digest the information, try it.
    2 people found this helpful
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  • Line
    4.0 out of 5 stars 5/3/1 is a great Powerlifting program, with one caveat
    Reviewed in the United States on August 8, 2017
    Verified Purchase
    Simple AND effective as the title says.

    Strength is put down a lot in our society these days. It's not a respected value or characteristic. In popular media, it's made fun of or spun in a negative and dangerous light.

    For some, strength is a guiding light. I'm happy to see more people and men in particular realize the place strength should occupy in their lives.

    To be "strong" is a human trait. Universal through time and all cultures.

    Although it's better if you are an intermediate or advanced lifter, beginners will find this a very helpful program and book to follow for a few months. I personally like this much better than Stronglifts or Starting Strength.

    The one problem I have with "5/3/1" is the insistence that you MUSt do these Big Lifts to be considered strong. I disagree, mostly, and believe it's best to use all rep ranges, and exercises including machines (gasp!) to become bigger and stronger.

    Don't take 5/3/1 as the end all be all, like many do with Starting Strength, and instead use it as one of many programs on your journey to becoming bigger and badder.
    3 people found this helpful
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Top reviews from other countries

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  • Francesco Orlando
    5.0 out of 5 stars Must Buy per novizi/intermedi nell'allenamento di forza
    Reviewed in Italy on January 16, 2018
    Verified Purchase
    Quello di Wendler è ormai un classico che va in controtendenza ai consigli del classico personal trainer da palestra commerciale che ti fa fare un giro di tutte le macchine e via. Lettura semplice, da un'accenno ai meccanismi di base per capire il programma e poi spiega in dettaglio i vari template del suo 5/3/1
    Report
  • Philip Grow
    5.0 out of 5 stars Quick, educational read if you want to get strong.
    Reviewed in Japan on July 5, 2021
    Verified Purchase
    This is a book I'll keep referencing until I'm no longer here. Finally got the ebook version to make it easier to bring along. If you're serious about lifting and getting stronger, reach this book, understand Jim's philosophy and get to work. No excuses!
    Report
  • Cliente Amazon
    5.0 out of 5 stars Great program
    Reviewed in Brazil on June 14, 2019
    Verified Purchase
    This ends my questions about what I should be doing in the gym. Love how the system will only work if you let ego out of gym. Start light and progress "slowly". Good diet advice and philophies that SJW wil freak about ( north of vag and more).
    Report
  • Scott McMurray
    5.0 out of 5 stars Good band for your buck
    Reviewed in Australia on September 28, 2018
    Verified Purchase
    Great book. Worth a read. Value for money.
    Ive only done a month of the program so far... the boring but big.... and people started remarking that i looked bigger! Definitely looking forward to more.
    Report
  • Amit Gupta
    3.0 out of 5 stars Not for nvoice
    Reviewed in India on August 11, 2019
    Verified Purchase
    Advance lifter program
    Report