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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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These people are wrong. Lunges are great for building leg strength and mass. Of course, when you introduce these into the strength training world, the first thing you’ll do is add a plate to whatever weight the “regular people” are using. This usually results in you doing a really bad genuflect, followed by a rounded-back get-up. Awful. Take big strides, maintain an upright torso and do them right. Dumbbells, barbells, weight vest, bodyweight…doesn’t matter. Walking lunge, backwards lunge…doesn’t matter.

With a lot of experimenting, eating and research he came up with what we currently know as DoggCrapp training. Simply put, Dante is a beast. And his list of clients that have gained an enormous amount of weight (muscle mass) and strength is amazing. DC Training is a detailed and well-thought out training program that uses rest/pause, breaking records and big movements. For those that don’t know what rest/pause training is, here is an example. A lifter will perform a movement, let’s use the press as an example, and perform an all-out set at a given weight.

That was a joke. Day 1 Military Press (5/3/1)  Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)  Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs) 50  Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions) Day 2 Deadlift (5/3/1)  Hamstrings – 5 sets of 10-20 reps (Leg Curls, Glute-Ham Raise)  Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)  Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend) Day 3 Bench Press (5/3/1)  Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)  Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)  Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions) Day 4 Squat (5/3/1)  Low Back – 5 sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning)  Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)  Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend) You can change exercises however you see fit.

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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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