The Joker In The Pack? – Build Size AND Strength With Joker Sets
You are an experienced lifter who has been using Jim Wendler’s 5/3/1 for a while. Maybe even a few years. But lately you’ve been at a climax. Your power-ups are no longer quick. even 10 pounds. Nothing. It’s like you’re walking backwards – stuck on Travelers of diminishing returns. What are your options?
- Give up?
- Try another program?
- Hang the belt and lift the belt for good?
Or is there something you are missing? Something simple can make the difference between disappointing stagnation and total domination.
Go beyond 5/3/1 – Joker set
Contents
If you’ve been reading this blog for a while, you know it’s leading source of training information and samples on 5/3/1 by Jim Wendler. Wendler himself even visited the website (though he didn’t get back to me about that exclusive interview…offer still valid, Jim). I recently reviewed Beyond 5/3/1 as a consistent sequel to Wendler’s original book (for reviews of both, see my sample and resources page 531). The joker set: The joker set is a way to add volume to your workout without overdoing it. They also encourage you to check your strength on a regular basis. The Joker set allows you to safely increase weight and volume. On days when you’re not feeling well, take a step back. This is the ‘big rule’ for the weight room. You are just competing with yourself. Want to gain a PR on deadlift? Just give it a try. Continue until you run out of weight or time runs out.
The Joker set: The best addition to the 5/3/1 show?
Read more: Take useless bloatware off the Galaxy S4Want to know how much the Joker kit is worth to your upgrade program? See what Wendler himself has to say on the subject: I believe the Joker set should always be in your training… I believe in the Joker set so much that I believe it should be a standard part of the 5/3 program. /first. you have the idea that he trust in the Joker? Since reading Beyond 5/3/1, I’ve been using the Joker set in all of my exercises. The premise is very simple. The effects are surprising.
Joker Set – Harnessing the power of good exercises
Joker sets mining power. But what kind? Relive your last great workout. You feel great, don’t you? You don’t want to stop. You will happily stay for another hour. Joker harnesses that energy – the days you feel good – to carry on. But how? After the last set where you (hopefully) set a rep record, you increase the weight by 5-10% and complete another set of the specified number of reps for that workout. So in week 2 you’ll do one more set of 3s, you keep doing it until you can’t do 3 more sets before reducing it to 2 and finally hitting singles if you feel like it. feel amused. Same goes for your 3×5 day and 5 3 1 exercises, where you will keep hitting singles until you can’t lift. As Wendler says, the key is auto-tuning. If you feel good, hit those high notes. If you feel exhausted and like crap, don’t face it – none of us are getting younger. Add to that the responsibilities of work, children and home life and your energy levels will be cut. I had to cut back on my workouts last week because of low energy. It happened. But it’s also balanced if you kill it on days when you feel good. The Joker set allows you to do just that.
My Take on Joker Sets
While I would love to have a great home gym like Wendler or 2 hours a day of strength training, I don’t. Instead, I maximize my time in the weight room. This focus on efficiency is what got me to 5/3/1 in the first place. three sets of Joker increase in weight with an additional 10% increase. If I can do all three, great. I will support and leave (if time permits). Read more: After the drywall, what’s next. If time doesn’t allow, I’ll skip the support and focus on the main lift. I can still finish my exercise in 30 to 40 minutes. It’s also a great way to tap into the mental and physical peaks you get with constant training. It’s good now. Weight training is an endurance training event – people efforts for many years See actual results. I love the Joker set so much that I created an updated 5/3/1 training sample that incorporates the best techniques of Beyond 5/3/1. Keep reading for an explanation and a free download…
Joker Set – Free Training Template for 5/3/1
This is the third pattern I’ve produced (see links above for my basic 5/3/1 and 100 Rep Challenge) and it’s easily my favorite. You can copy and paste cells for a 6-week program, but the formulas also work for a three-week cycle. Every workout. Will cover in an upcoming post. Download Your Free Template
Stop thinking
The Joker set is an important addition to your 5/3/1 practice. They will allow you to take advantage of the days when you feel great, building scale and strength. for it. Read Wendler’s book, download the free sample, and let me know how you go. You can receive notifications of posts like this and more when you subscribe to my email list. Plus, I’ll send you a free slimming guide. Read more: What is the sine ratio
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