1. What is the Jim Wendler 5/3/1 Method?

The Jim Wendler 5/3/1 is a popular strength training program that emphasizes slow, steady progress using submaximal weights. The program is based on percentages of your Training Max (TM), which is 90% of your one-rep max (1RM).

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TM \) — Training Max (kg)
• \( 1RM \) — One Rep Max (kg)

Explanation: The 90% multiplier creates a buffer that allows for sustainable progress while reducing injury risk.

3. Importance of Training Max

Details: Using 90% of your true 1RM as your Training Max ensures you're working with weights you can handle consistently, allowing for long-term progress without burnout.

4. Using the Calculator

Tips: Enter your tested one-rep max in kilograms. The calculator will output your Training Max which you'll use to determine all your working weights in the 5/3/1 program.

5. Frequently Asked Questions (FAQ)

Q1: Why use 90% of 1RM instead of true max?
A: It creates a sustainable training load that allows for consistent progress while minimizing injury risk and fatigue.

Q2: How often should I retest my 1RM?
A: Wendler recommends testing every 2-3 cycles (each cycle is 4 weeks). Many lifters simply add 2.5-5kg to their TM each cycle without retesting.

Q3: Can I use estimated 1RM?
A: Yes, but tested 1RM is more accurate. If estimating, use multiple rep maxes (3-5 reps) for better accuracy.

Q4: What if my TM seems too light?
A: Trust the process. The program builds volume over time. Starting lighter than you think you need is part of the method's success.

Q5: How do I determine my working weights?
A: All percentages in the program are based on your TM, not your true 1RM. Follow the prescribed percentages in the program.