1. What is the 5/3/1 Program?

The 5/3/1 program is a strength training methodology developed by Jim Wendler. It's based on cycling through percentages of your training max (90% of your 1RM) over four-week waves, with three weeks of increasing intensity followed by a deload week.

2. How Does the Calculator Work?

The calculator uses the Epley formula to estimate your 1RM:

Where:

• \( weight \) — The weight lifted
• \( reps \) — The number of repetitions performed

Explanation: The formula estimates the maximum weight you could lift for one repetition based on your performance with submaximal weights.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps establish appropriate training weights for strength programs like 5/3/1. The program uses 90% of your 1RM as your "training max" to ensure sustainable progress.

4. Using the Calculator

Tips: Enter the heaviest weight you can lift for a given number of reps (between 1-30). For best results, use a weight you can do for 3-10 reps. The calculator will estimate your 1RM and provide your 5/3/1 training weights.

5. Frequently Asked Questions (FAQ)

Q1: Why use 90% of 1RM as training max?
A: Using 90% ensures the weights remain manageable and allows for consistent progress while reducing injury risk.

Q2: How often should I retest my 1RM?
A: In 5/3/1, you typically increase your training max by 2.5-5kg (5-10lbs) per cycle (3-4 weeks) without retesting.

Q3: Can I use this for all lifts?
A: Yes, the 5/3/1 program can be applied to squat, bench press, deadlift, and overhead press.

Q4: What about assistance work?
A: The program includes supplemental lifts done after the main work, typically 5 sets of 10 reps at lower intensity.

Q5: Is this suitable for beginners?
A: While beginners can use it, they may progress faster with simpler linear progression programs first.