Build Monolith Program Worksheet (kg + lb) Built by the legendary Jim Wendler who wrote 5/3/1 programs and inspired other programs such as GZCL and NSuns, Building the Monolith is for advanced athletes who want to use plateaus to break through, not beginners or middleweight lifters.
Wendler 531 for the crowd. 531 works too hard to build strength by combining it with the long but great challenge. Taken on its own, this is a repetition program optimized for step-by-step strength building followed by muscle building.
Joker sets are a way to add volume to your workout without going overboard. They also encourage you to regularly test your strength. As with many of Wendler’s lifting philosophies, the Joker Sets force you, the lifter, to train intelligently.
In my opinion, a great program for beginners. As a beginner, increasing strength is more important than when you are trained. 5/3/1 will significantly slow down a beginner’s development. You will definitely see results, but not as quickly as a beginner program like SL 5X5 or Start Strength.
The Texas Method is a three-day training program that emphasizes volume on Monday, active recovery on Wednesday, and intensity on Friday. Rippetoe was inspired by an old bench press workout from Canadian strong Doug Hepburn where Hepburn wanted to do 5 heavy sets of 1 reps followed by 5 heavy sets of 5 reps.
Wendler’s 5/3/1 mesocycle lasts 4 weeks if you train 4 days a week and 5+ weeks if you train 3 days a week. If you train three times a week (Monday Wednesday Friday), you switch between 4 basic units.
On May 3, training should take place three to four days a week. Each workout focuses on one core exercise: parallel squats, bench presses, deadlifts, and overhead presses. Then start the next cycle with heavier weights on core exercises.
3/5/1 method popularized by Jim Wendler Will open in a new window. is a tried and true strength program that targets the basics: squats, bench presses, deadlifts, and roof presses. The program highlights the main lifts as they have such a sweeping transition to other lifts in the gym.
A model for 5/3/1, Boring But Big (BBB) at its core is a volume program for some of the four main exercises: deadlift, squat, bench press, and roof press. After completing the usual 5/3/1 lifts, lower the bar to 50% of your maximum workout and do it for five sets of ten (5x10).
FSL stands for First Set Last. This means that you will use the first set of tools last. These are the 65%, 70% or 75% series from week 1, 2 and 3 respectively. They are usually performed in multiples of 5.
Jim Wendler is the creator and author of the 5/3/1 exercise program. He has trained high school athletes, trained athletes, trained populations in general, and spoke globally on topics such as weight training, conditioning, fat loss, performance, and program design.
The Launch Power Program. The Start Strength Novice program can be divided into two training days, day A and day B. Each unit trains the whole body. As the trainee progresses through the program, Days A and B are slightly modified to allow for adjustments to the athlete’s body.
Best Powerlifting Programs:
StrongLifts 5x5 is a full body exercise program. Use free weights, compound exercises, to increase strength and muscle mass. You train three times a week and do three exercises in each workout. Rest at least one day before your next workout.
The daily deadlift is an addition to your current workout. Nothing special, just add 3 sets of deadlifts to any workout at the start or end. The only change from your normal workout is to do heavy, easy squats. Keep it around 815 reps so you don’t tire your legs too much.
In bodybuilding and strength training, the use of drop sets (also called drop sets, descendants, band sets, multi-pound system band method, triple drop, down the racquet, or racquet running) is a practice technique continue with reducing weight once muscle failure has subsided. achieved by heavier weight.
The Joker was shot in New York and New Jersey. Located in the fictional cities of Gotham, New York and New Jersey, it is home to the Warner Bros. The origin story of Batman, the Joker. The film is set in 1981 with Joaquin Pheonix as Batman’s villain, the Joker, who transforms from a sick clown into Batman’s archenemy.