Jim Wendler

I'm five months into [b:The Greyskull LP: Second Edition|15861167|The Greyskull LP Second Edition|John Sheaffer|http://d.gr-assets.com/books/1355047447s/15861167.jpg|21610934]'s beginner lifting program, and am starting to research intermediate lifting programs for when my beginner's linear gains likely run out in the couple months. Wendler's 5/3/1's is pretty popular, so I picked up a copy of this book to check it out. Note that even though this program can be adapted for beginners, the show more book seems to assume working knowledge of the correct form and mechanics for the lifts. If you don't know those, check out [b:Starting Strength: Basic Barbell Training|2098799|Starting Strength Basic Barbell Training|Mark Rippetoe|http://d.gr-assets.com/books/1332738315s/2098799.jpg|2104162] for super super detailed descriptions of the exercises themselves.

I obviously can't comment on the efficacy of the system itself, as I'm reading this well before starting it, but I particularly liked a lot of Wendler's philosophical approach to lifting:

- Emphasize the big lifts—squat, deadlift, bench, overhead press. These have huge carry over to everything else you use your body for. The rest of your lifting is to support your growth in these lifts.
- Lifting (and fitness in general) is a long game. Focus on what keeps you improving for years, not where you can get in the next 4 weeks.
- Focus on the most bang-for-your-buck exercises and don't go overboard.
- Your workouts shouldn't last more than 30-45 minutes.
- Deloading is important. Rest is important.
- Don't neglect your conditioning or flexibility. Being a single-dimensional athlete is not a path to happiness.

My only real quibble with the material as presented is that it isn't always clear why one might choose one of the 5-6 assistance lift schemes over another. So the Boring But Big scheme is optimized for mass gain, but The Triumvirate is optimized for...?

The book also suffers a bit from the overly-macho attitude that pervades most fitness writing ("moving north of vag"? really?), but that's easy enough to tune out. show less

5/3/1 е популярен и прост метод за покачване на силата. Макар според мен да има доста по-добри методи за начинаещи, той има своето място в тренировките на напредналите, където тежестта се покачва не всяка тренировка или всяка седмица, а вече едва всеки месец.

Джим Уендлър show more описва методът, който е измислил и популяризирал, заедно с най-често използваните допълнителни упражнения, съвети за изпълнението на упражненията, основи на храненето за сила и т.н. show less