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

The 5/3/1 program is a strength training protocol developed by Jim Wendler. It's based on cycles of four weeks with varying intensity and volume, using submaximal weights to build strength gradually while minimizing injury risk.

2. How Does the Calculator Work?

The calculator uses the Epley formula to estimate your 1-rep max (1RM):

Where:

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

Explanation: The formula estimates your maximum strength based on submaximal effort, then calculates appropriate training weights for the 5/3/1 program.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps establish proper training intensities. The 5/3/1 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 the given repetitions with good form. For best results, test with 3-8 reps. The calculator works for any exercise (squat, bench press, deadlift, overhead press).

5. Frequently Asked Questions (FAQ)

Q1: Why use 90% of 1RM as training max?
A: This conservative approach allows for consistent progress while reducing injury risk and accommodating bad days.

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

Q3: What if I can't complete the prescribed reps?
A: Reduce your training max by 5-10% and continue the program. Quality reps are more important than hitting numbers.

Q4: Can I use this for accessory exercises?
A: The program is designed for main lifts. Use different rep schemes for accessories (typically higher reps).

Q5: How long should I run 5/3/1?
A: The program is designed for long-term progress. Many athletes run it for years with appropriate modifications.