By Jim Wendler
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Additional resources for 5-3-1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition
Side Note: Train Like a Bodybuilder Whenever I say this, people cringe and run for cover, but there’s a method to my madness. What’s the goal of a bodybuilder? Not size or strength, but symmetry. They want their bodies to be symmetrical, from front to back and from side to side. This is how you have to think, and this is why there’s a growing fascination with weak points and the posterior chain. It’s also why so many injuries occur. When I tell you to train like a bodybuilder, I just want balance in your training.
There is nothing wrong with this but many people reading this do not have access to those machines but all have access to a barbell, rack and bench press. Or at least I hope you do. If you want to learn more about the system, please do some research. Dante has done a great job with providing the public with a ton of free information regarding the training, his diet recommendations and answering thousands of questions. There are four rules I want everyone to follow when attempting this sort of training.
You will eat to grow – this is not time to be on a cutting diet or be in a caloric deficit. You must eat a ton of protein (strive for AT LEAST 2 grams of protein per pound of bodyweight. ) Every meal should have a huge serving of meat or 59 eggs, a protein drink and whatever carbs you can shove down your gullet. This is not a time to cut carbs. 2. Have a spotter – this is especially true on any bench press movement. And very important when you are using rest/pause. 3. You have to do some kind of cardio work – this is essential (more on this later).