Okay, so I kept seeing “531” pop up all over fitness forums and I was like, “What the heck is this, some kind of secret code?” I had to figure it out. I’m a bit of a fitness nut, always looking for new routines, so I decided to dig in and give this 531 thing a whirl.
My 531 Experiment
First, I googled “531 workout.” Lots of stuff came up, mostly about Jim Wendler’s 5/3/1 program. Sounds straightforward enough, right? Well, not so fast.
I spent a good hour just reading different articles and forum posts. It seemed like everyone had their own little twist on it. Some people were super strict, others were more relaxed. The basic idea is you focus on four main lifts: squat, bench press, deadlift, and overhead press.
Then, I downloaded a 531 calculator app. You plug in your one-rep max (1RM) for each lift, and it spits out your training weights for the cycle. The “531” part refers to the rep scheme for the main sets: Week 1 is 3 sets of 5 reps, Week 2 is 3 sets of 3 reps, and Week 3 is 3 sets of 5, 3, and 1 rep(s), using different percentages of your training max.
- Week 1: Working up to 75%, 80%, 85% of your training max(90% of your real max)
- Week 2: Working up to 80%, 85%, 90% of your training max.
- Week 3: Working up to 85%, 90%, 95% of your training max.
- Week 4: Deload. Go light.
It’s all about progressive overload, slowly increasing the weight over time.
Next, I headed to the gym. I already had a good idea of my 1RMs, so I plugged those numbers into the app. It felt weird at first, especially the first week. The weights felt way too light. I was used to pushing myself harder, but the program emphasizes starting conservative and building up.
I stuck with it for a full four-week cycle, including the deload week (which felt even weirder – like I was hardly doing anything!). I have to admit that to follow this strictly is really hard, the first a few weeks is so boring. It’s so easy, but it really test your patience.
After the first cycle, I increased my training maxes slightly, as recommended. The second cycle felt a bit more challenging, but still manageable.I kept repeating the process, and after a few months, I could really see that my one rep max for all my lifts has increased.
Honestly, it wasn’t the most exciting workout routine I’ve ever done, but it was effective. I got stronger, and that’s what matters. It taught me the value of patience and consistency. It’s not about killing yourself in the gym every day; it’s about making small, steady progress.
So, that’s my 531 story. It’s not magic, but it’s a solid, proven method for getting stronger. If you’re looking for a no-nonsense program and you’re willing to put in the time, give it a shot. Just be prepared for some seriously light weights at the beginning!
