5-3-1: The Simplest and Most Effective Training System to by Jim Wendler

By Jim Wendler

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Additional resources for 5-3-1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition

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You can also add weight. As far as reps go, do no less than 100 per week. 35 If you can’t do chins, use a Jump Stretch band to assist you. I recommend the Average Band. Pushups Though not as manly as the dip, the pushup still has its place in training. One drawback, however, is that pushups are hard to load. Wearing a weight vest is probably the easiest solution to this problem. If you don’t have a weight vest – and most of you probably don’t – there are a few options you can try. First, simply do a ton of reps.

This was started, tweaked and made popular by Dante Trudel. The name, DoggCrapp is taken from his anonymous screen name on a forum – and it stuck. Dante struggled to gain weight and strength, graduating high school at around 120lbs. He began to grow and use typical high volume routines popularized by Arnold and many other bodybuilders. Though he gained weight and strength he believed that there had to be a better way. With a lot of experimenting, eating and research he came up with what we currently know as DoggCrapp training.

When you do it this way, you’ll no longer ask about sets and reps because your body will tell you when a set is over. Abdominal Wheel The ab wheel made a comeback several years ago. Even though 90% of the people who bought it ended up throwing it in their garage, it was good to see a classic get some respect – at least until they started hooking up small motors to them to make it easier. This is akin to putting a baby seat in Grave Digger. Just kills the whole thing. 44 Do these on your knees for some reps, and on your feet to test yourself out.

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