5/3/1

Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff

People choose exercises for every body part, train them excessively, then wonder why they’re overtrained and not making any progress.

This “me” time isn’t spent shopping, watching TV or getting on the internet. You’re spending it reinvesting in your body, building strength, and building character.

I can’t understand why someone wouldn’t want progress – even it’s just 5 pounds. It’s better than nothing. It’s progress.

If you’re really starting out with 10% less than your actual maxes, you can expect to go through 5-7 cycles at a minimum before you stall out.

people feel they need to do something for everything. In reality, one or two exercises can get the work done.

If you keep setting and breaking rep records, you’ll get stronger. Don’t get stuck just trying to increase your one rep max. If you keep breaking your rep records, it’ll go up.

Warming up prior to training is important. I usually recommend the following: 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% Work sets

If you want to perform power cleans, please do so FIRST on any of the lower body days (squat and deadlift). You would program this just like a regular 5/3/1 lift.