5:3:1 Method

Athletes and consistent lifters are always looking for simple ways to maximize their strength. The 5:3:1 is an easy method to increase strength week by week. “5:3:1 is extremely popular because it’s easy to understand, it doesn’t require any special equipment, the workouts are relatively short, and it’s very effective.”1 The philosophy behind 5:3:1 revolves around getting good at the core lifts by starting light and progressing slowly.

The training consists of 3-4 days a week centered on core lifts such as squat, bench press, deadlift, or military press. These four core lifts are used because if you get good at those, you’ll get good at other lifts too, as they have such a huge carryover. Use specific percentages of your one-rep max to lift 5 reps, then 3 reps, then 1 rep max (1RM). These percentages are based on 90% of your 1 rep max. 5:3:1 training is complemented with supplemental exercises to build muscle, prevent injury, and create a balanced physique. Options include chin-ups, dips, lunges, and back extensions. Supplemental exercises are used to strengthen muscles of the core lifts.2 In addition to performing the main lift, the muscles of the main lift must be strengthened with a variety of exercises to increase development of the main lift.

Progressive overload is defined as gradually placing greater than normal demands on the exercising musculature.1 Instead of sabotaging your progress by starting off as heavy as possible, this allows for a smooth transition into heavier weights, so progressing slowly is key.

Week 1	3x5
Week 2	3x3
Week 3	3X5, 3, 1
Week 4	Deload

To properly progressive overload, specific percentages based on 90% of your 1RM are used to calculate the weight of your core lift each week. When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.3

	Week 1		Week 2	Week 3	Week 4
Set 1	65% x 5		70% x 3	75% x 5	40% x 5
Set 2	75% x 5		80% x 3	85% x 3	50% x 5
Set 3	85% x 5+		90% x 3+	95% x 1+	60% x 5

In conclusion, the 5:3:1 is a simple and effective way to produce strength. With realistic idea of your 1RM, this method can help an athlete progressively produce strength. Coaches can use this method to effectively increase their athlete’s strength.

1Matthews, M. (n.d.). Get Strong Fast With the 5/3/1 Strength Training Program. Retrieved October 13, 2016, from https://www.muscleforlife.com/get-strong-strength-training/

2Tate, D. (2014, April 30). Dave Tate's Guide to Supplemental Movements with FULL Video. Retrieved October 13, 2016, from https://www.elitefts.com/education/supplemental-strength/

3Wendler, J. (n.d.). 5/3/1: How to Build Pure Strength | T Nation. Retrieved October 13, 2016, from https://www.t-nation.com/workouts/531-how-to-build-pure-strength