Thursday, November 1, 2012

Only got two days to build muscle? Jim Wendler has the answer. Hardgainers take note!

Jim Wendler is the epitome of hardcore, animal iron, muscle building. You want to be a beast? He can show you how.

His book 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) is the "way."
http://smile.amazon.com/Simplest-Effective-Training-System-Strength-ebook/dp/B00B1HOZ6G/ref=sr_1_1?ie=UTF8&qid=1449076780&sr=8-1&keywords=Jim+Wendler


Well here's a sample workout that works for guys like me who get too bulky or for those of you who count yourselves as hardgainers.


2 Day Per Week

Monday - Squat and Bench Press
Thursday - Deadlift and Overhead Press
That's it no four exercises per bodypart. Just a simple fullbody workout.


The Original 5/3/1 Program
Set
Week 1
Week 2
Week 3
Week 4
1
40% x 5
40% x 5
40% x 5
40% x 5
2
50% x 5
50% x 5
50% x 5
50% x 5
3
60% x 3
60% x 3
60% x 5
60% x 5
4
65% x 5
70% x 3
75% x 5

5
75% x 5
80% x 3
85% x 3

6
85% x 5+
90 x 3+
95% x 1+


3x5+ Week
3x3+ Week
5/3/1+ Week
Deload Week
 

Source:
THE 5/3/1 PHENOMENON. Fitzgerald, Rob Joe Weider's Muscle & Fitness, Feb2010, Vol. 71 Issue 2, p138-146