Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
advertisement
https://www.reddit.com/r/Fitness/wiki/531-beginners 1/5
3/6/2018 531-beginners - Fitness
weights be the be all end all of how you gauge strength or - Additional Resources
progress. Remember this always: Your Training Max is
not a measure of your progress or your strength - Its
only purpose is to inform the weights you use in training. The Rules:
RULE SUMMARY (CLICK FOR MORE INFO):
Sets and Reps
This section outlines the sets and reps used for the main lifts
in the program. Sets, reps, and percentages in this program 0. No threads that are answered by the Wiki,
change each week on a repeating three week cycle. searching, or Google
All notation listed is Sets x Reps. All percentages listed are a
1. Be respectful and civil
percentage of your Training Max.
A "+" denotes that the set is AMRAP - As Many Reps As 2. All posts must promote useful discussion
and be specific to fitness
Possible. Note that this is should not be to true muscular
failure, and you should leave 1-2 reps "in the tank" on these
3. Minimum Posting Requirements
sets. A good way to gauge this is that when the bar speed
slows significantly compared to your previous reps, that 4. Progress Post Requirements
should be your last rep.
5. No medical, injury, or pain related posts
5/3/1
Week 1: 6. Moderators have the final word
1x5 @ 65%
7. No bots or novelty accounts
1x5 @ 75%
1x5+ @ 85% 8. No advertising, surveys, or market research
Week 2:
9. Routine Critiques
1x3 @ 70%
1x3 @ 80% 10. No Thread Derailing
1x3+ @ 90%
For example, on Week 1, your FSL weight will be at 65%. Sat Self-Promotion Saturdays
Before any lifting, choose one of the following and do 10-15 Meg Megathreads
total reps over 2-3 sets:
Box Jumps
Broad Jumps General Posting Guidelines (click for more info):
Medicine Ball Throws 1. How to ask for help
2. How to post a form check
For your main lifts, you can warm up with the following
3. How to tell someone to read the wiki
protocol: 4. How to help make Fittit a better place
1x5 @ 40%
1x5 @ 50%
Tips
1x3 @ 60%
https://www.reddit.com/r/Fitness/wiki/531-beginners 2/5
3/6/2018 531-beginners - Fitness
Day 3 (Friday)
Bench Press: 5/3/1 sets/reps, then 5x5 FSL
Squats: 5/3/1 sets/reps, then 5x5 FSL
Assistance Work
Any ab / core exercise [M] Over Forty but still hitting the gym
NSFW 17 points | 2 comments
Back Raises
Reverse Hyperextensions At the crossroads of English teaching
Lunges 27 points | 141 comments
Step Ups
Bulgarian One-Leg Squats D.C. wins Gold in bike friendliness
Kettlebell Snatches 151 points | 34 comments
https://www.reddit.com/r/Fitness/wiki/531-beginners 3/5
3/6/2018 531-beginners - Fitness
account activity
Rest Between Sets
Jim Wendler does not provide any guidelines for rest
between sets, so you can tailor this to your recovery and
scheduling needs. Most commonly, rest times are kept
between 1.5-2 minutes between sets. Some additional
considerations:
Off Days
You should get in some form of light cardio or conditioning
on at least one of the days you are not lifting. As Jim
Wendler says in the article, though, don't run yourself into
the ground. If you find yourself struggling with energy,
recovery, or your lifting, dial down the intensity of the work
you're doing on your off days. It is also fine to spend a few
weeks ramping up and add days over time.
Progression
At the end of each three week cycle, add weight to the
Training Max of your lifts:
https://www.reddit.com/r/Fitness/wiki/531-beginners 4/5
3/6/2018 531-beginners - Fitness
If you find that you are consistently not hitting the sets and
reps for a lift over a period of at least one full three week
cycle, it is time to lower your Training Max for that lift. The
general guideline for this is to reduce it by three cycle
increments (15lbs / 30lbs). If you find yourself feeling
discouraged by this, again, remember - Your Training Max
is not a measure of your progress or your strength.
You will continue to make progress and set rep PRs on the
AMRAP sets after you deload.
Use of this site constitutes acceptance of our User Agreement and Privacy Policy. © 2018 reddit inc. All rights reserved.
REDDIT and the ALIEN Logo are registered trademarks of reddit inc.
Advertise - health
https://www.reddit.com/r/Fitness/wiki/531-beginners 5/5