By Jim Wendler

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Additional info for 5-3-1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition

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Start off with 1-2 warm-up sets of 10 reps, then go all-out and see what you can do. This exercise is great for the bench press and the deadlift, and it helped my grip strength tremendously. 36 Barbell Rows I like the dumbbell version better because it takes some of the back strain out of the movement, but there’s no denying the awesomeness of the barbell row. There are a lot of variations here, and some of them are pretty awful. The key to doing these properly – and the same holds true for any other exercise – is to figure out what you want to accomplish with the exercise.

Do this two or three times a week. ) – you can do them in between any pushing exercise. You can also add weight. As far as reps go, do no less than 100 per week. 35 If you can’t do chins, use a Jump Stretch band to assist you. I recommend the Average Band. Pushups Though not as manly as the dip, the pushup still has its place in training. One drawback, however, is that pushups are hard to load. Wearing a weight vest is probably the easiest solution to this problem. If you don’t have a weight vest – and most of you probably don’t – there are a few options you can try.

I recommend using a full range of motion to involve your lower back. Sit-ups You can do these on a glute-ham raise bench or a Roman chair. You can do them on the ground. You can do them with your feet anchored down. You can do them with your feet not anchored down. You can use bodyweight, or you can hold a plate behind your head, but please don’t be that guy who does them while holding a plate, dumbbell – or, even worse, a medicine ball – on his chest. This is lame, and it doesn’t do anything. Hold the weight behind your head and prepare to be humbled.

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5-3-1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition by Jim Wendler

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