Beyond 5/3/1 is a training book by fitness expert JimWendler. The book features 45 new training programmes, many of which are based on the 5/3/1 formula. However, they are different in purpose, and are presented in Wendler’s no-nonsense style. The variations in the training regimes are sure to keep the gains coming.
The 9-day microcycle is the most flexible part of the program. It can be adjusted to fit your individual needs and goals. Intermediates and novices won’t benefit as much from the split as elites will. However, it can be adjusted for a novice to make the most of it.
The Beyond 5/3/1 eBook is a new training program that expands on the traditional 5/3/1 program. It includes new templates and variations to help you push your limits and achieve personal records. It allows you to take your training on the go, and gives you even more flexibility than the standard 5/3/1 program.
Lack of volume for muscle growth
While the frequency of training in Beyond 5/3/1 eBook is appropriate for hypertrophy work, there are other considerations for volume. It’s best to increase volume gradually over time. For example, 5 sets of 15 reps on dips and leg press is probably not an optimal volume for developing muscle. In addition, 5/3/1 is not a good choice for bodybuilders.
The program itself is simple, but effective. The 5/3/1 approach focuses on lifting heavier weights for fewer reps. The first two weeks of training involve performing sets of five reps, followed by sets of three reps. In weeks three and four, you increase the weights by an additional five pounds. Likewise, you increase the weights you do on squats and deadlifts every three weeks.
5/3/1 is notorious for its simplistic approach to strength development. This may deter some people who are not willing to train within the same framework. It may also discourage others who are seeking more variety in their training.