2024年8月27日 · 5/3/1 is designed around methodically taking you through several training blocks of escalating intensity — training the big lifts with a singular focus of building up your tonnage. The hallmark...

The 5/3/1 Program allows you to gain serious strength and size in a relative short amount of time. You can complete a workout session in the 5/3/1 Program within 45-60 minutes, considering you’ve properly warmed up beforehand with a short but effective dynamic stretching routine. Disadvantages of 5/3/1 Workout Program

UP 531 works the autoracks at UPs yard in Belvidere, IL. UP 531 waits between assignments at UPs yard in Belvidere, IL. UP 531 & 5245 work the yard at Belvidere, IL while other units wait for their next assignment.

2018年4月13日 · My plan is to use the weekend to work up to 5 rep max on all lifts this weekend and get back to it with new TMs on Monday. I have always preferred an upper/lower split. Since I have a newborn in the house, I need to get the most bang for my buck and get everything done quickly in the gym.

5/3/1训练计划是最受欢迎的力量训练计划之一，甚至很多健美计划都借鉴了其中的原理和思想。 力量举 运动员 Jim Wendler 在2008年发明了这个计划，讽刺的是，Wendler也是在这一年决定退出力量举这项运动。 用他自己的话说，或多或少厌倦了成为一个只会深蹲、卧推、硬拉的“死胖子”了，除了三大项以外其他什么都不会，身材走形，平时只是在社区走走就气喘吁吁。 于是，他发明了一整套更全面的训练方案，将更多地功能性训练和灵活性训练纳入整合计划中。 Wendler决定 …

2009年7月7日 · Start with a realistic idea of your one-rep max, and follow my instructions to base all training weights on 90% of that max. You can make it really easy on yourself by spending a couple of workouts working up to a four-rep-max set of each of the four core lifts. Your 3RM should be about 90% of your 1RM.

2023年9月5日 · Following it can help build strength and size, as well as break through lifting plateaus. I’ll explain what the program involves, how to work out what weights to lift, what you need to do in order to progress, and of course, my certified personal trainer (CPT) tips on how to make the most out of this workout. What is the 5/3/1 Workout Program?

2019年11月14日 · 简单点说531就是系统性的力量训练，系统的提升你三大项的成绩。 该计划适合力量训练新手, 不适合健身新手. 前提. 首先你的三大项成绩：深蹲、硬拉至少自重，卧推至少80%自重，没有达到这个标准还是老老实实练动作和肌肥大训练吧。 力量训练法 5/3/1 概念

2025年3月1日 · 531 For Beginners (5/3/1B) is a strength training program created by Jim Wendler that is based on the principles of strength training and focuses on the four main lifts. In this article, we will teach you everything you need to know about 531 For Beginners. Table of Contents: What Is 531 For Beginners? What Is The 531 Workout For Beginners?

2023年5月8日 · The most up-to-date and complete collection of Jim Wendler's 5/3/1 programming framework. Contains dozens of templates to keep 5/3/1 fresh and adaptable.