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Last one I start for the night I swear. Which do you think is better for beginnersm advanced, or in general?

I like 5-3-1 simple. Big exercises and some accessory work. Not sure a begiunner would benefit with out a bit of base training. I wouldn’t be doing such low rep high load with a beginner.

what is 5 3 1 work?  i am having a brain freeze???

Jim Wendler method of training. He is a Westside Barbell guy. It has some similarity to Bigger, Faster Stronger method. I like it. I like that your lifts are set each week…not a lot of guessing involved.
 
Here’s the basic structure:
Wave 1: 65%x5, 75%x5, 85%x5 or more
Wave 2: 70%x3, 80%x3, 90%x3 or more
Wave 3: 75%x5, 85%x3, 95%x1 or more
Wave 4: 40%x5, 50%x5, 60%x5

what do the numbers 5 3 and 1 stand for?? sets???

reps and some sets

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Haven’t seen it yet it won’t open.

I definitely prefer the 5/3/1 to teach to beginners. I just think it is the most basic and one of the best schemes to really be able to build strength, yet recover from day in and day out. The philosophy is good and I have had a lot of success with it.

is it just for beginners??
 
how can you make it more advaced?

I wouldn’t say it’s just for beginners, I have done it duirng my off season of throwing. The biggest draw in my mind with 5-3-1 is the simplicity of it. There aren’t a ton of extra exercies and the sets and reps are planned out for you. It takes a lot of the guess work out for you and you can just lift. Hitting a PR at the end of the program makes it worth it too, IMO.

i must be brain dead.. i still dont undersand the 5 3 1
 
someone said its reps and some sets.. i dont understand that??
 

3 sets  5 reps one day,3 sets 3 reps and so on. These are working sets so they are a huge effort. With out a base of training I don’t think this program would be as effective for a beginner.

do you do warm up sets?? or is it just 3 working sets
 
also how many exercises are you doing and what muscle groups//

Yep, you do your normal warm up sets on your way up to your 3 working sets. Does that make sense? For Example: If you were going to do 3x5 squat that day, you would do barx5, 135x5, 225x5, 315x5, 365x5, (SETS BEGIN) - 3x5 @ whatever weight…See what I mean?

hahah ok i go it jared! thanks! that makes alot of sense

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_b-
uild_pure_strength
Here is the article written by Jim Wendler, who created 5-3-1. The big draw is the simplicity. THere is not formula or crazy amount of equipment needed so yeah. We did a similar format to this in high school and it worked best because our weightlifing classes were only 45 minutes long.

Tom! thanks so much.. actually that link did not bring me to the article however i was able to find it..
 
thanks soooo much.. it makes alot of sense now.
 
here is the link if anyone else wants to read it..
 
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_b-
uild_pure_strength
 
 

I think westside is great for novice and advanced lifters. Basically you have a ME day (Maximal Effort) and a DE day (Dymanic Effort). One day you lift HEAVY weight, and 1 day you lift light weight REALLY FAST. Som you focus on speed, power, and strength. You then squat and bench twice per week. I think the deadlift is generally trained slightly different, though. Only pulling heavby once every few weels as it taxes you a bit more. They also use a ton of bands and chains for extra resistance at sticking points.

pete!! thanks so much for breaking that down.. it makes alot of sense now… wow that workout looks brutal and definitely builds muscle…
 
would you really think this is for a novice?? it looks pretty advanced to me..  

 
I am sure that jesterno2 would agree, but, I would say this would be mainly for intermediate and advanced lifters. Novice lifters probably still need a larger base of training and will be better off doing a basic 5x5 structure or something relatively simple. It isn’t that it would hurt their progress, but, just that a simpler workout plan to start would be easier for them. That way most of their focus is on the actual lifting, not the program!

jared i agree with you.. i think it looks pretty advanced for a novice..
 
woudl look a little complicatd to me if i saw this workout when i fitst started working out.. i think a novice should just focus on forum and muscle mind connection with intensity.. she should not be thinking abou how many reps/sets they need to do differently..
 
thats just my oppinion.. i woudl start off a novice with the basic 12-15 reps 3 sets.. keep it super simple..
 
however this workout looks awesome for intermediate/advanced people like you mentioned…

to be honest with you I have just started a version of the westside program, but, for weightlifters. Sounds crazy, right? I have been raelly curious how it would work for individuals like me…Weightlifters. So, I am going to do the box squats and deadlifts. not the bench, but those two ME and DE days each week. I figure it can NEVER hurt to get stronger…Right??

can you sow your exact workout routine for the week so i can get a better understanding??

 
I hate to say it, but, my coach is pretty strict and won’t let me post it anywhere :(

no worries lol we know you think you are better then us lol jk