What is a joker set?

Joker sets are a form of autoregulation within the 5/3/1 programming framework. They were originally introduced in Beyond 5/3/1 as a way to allow the athlete to lift heavier weight on days they were feeling especially strong and productive.

What is a Wendler Joker set?

Joker sets are a way of adding volume to your workouts without overdoing things. They also encourage you to test your strength on a regular basis. As with much of Wendler's lifting philosophy, Joker sets put the onus on you, the lifter, to train intelligently.

What does first set last mean?

What is First Set Last? First Set Last (FSL) is a rep scheme for supplemental work within the 5/3/1 programming framework. It programs the percentage of a lifter's training max used for their first 5/3/1 working set for 5 sets of 5 reps (5×5).

What RPE should a 5x5 be at?

On the heavy 5x5 day, you're using 80-85% of your 1RM. This means all of your reps are maximally effective reps. That's 25 maximally effective reps and that translates to a great muscle-growth day.

What are back down sets?

Backoff sets are additional sets of your primary muscle group for the day, but with lower intensity. Backoff sets focus on providing additional rep work on those same muscles groups without the intensity of your top set. Backoff sets can be used to improve technique, stamina, or added hypertrophy.

Wendler 531 Joker Sets explained

What are super sets?

The concept of a superset is to perform 2 exercises back to back, followed by a short rest (but not always). This effectively doubles the amount of work you are doing, whilst keeping the recovery periods the same as they are when you complete individual exercises.

What is a triple drop set?

Triple Drop Set

This is a little more intense than other drop sets. In triple drop sets, drop weight 2 times by performing sets one after another, and 3 sets total you will perform.

What is Texas method?

The Texas Method is a three-days-per-week training regimen that emphasizes volume on Mondays, active recovery on Wednesdays, and intensity on Fridays. Rippetoe was inspired by an old bench press workout from Canadian strongman Doug Hepburn, in which Hepburn would do 5 heavy 1-rep sets followed by 5 heavy 5-rep sets.

Does 5x5 cause hypertrophy?

Thus, if strength is your primary goal, you will love cluster training. Regardless, the volume is the same as a regular 5x5 program making the 5x5 cluster training program an excellent option for hypertrophy training as well. To further induce hypertrophy, just decrease the breaks in between each cluster.

Is 4X8 bench press good?

4X8 This is a good base volume workout for bench, squat and deadlift.

What is a Widowmaker set?

A widowmaker set is a set of 20 reps, usually performed for the squat. They're performed in a “rest-pause” set style with the lifters 10 rep max weight. Traditionally, a true widowmaker set is performed without re-racking the weight at any point in the set.

How many Joker sets should I do?

Some users on Reddit recommend the following rules of thumb for joker sets: Only perform them for sets of 3's week or 5/3/1 week. This boils down to “only perform them for sets of 3 or singles, never sets of 5.”

What is the 5 3 1 training method?

The 5/3/1 method is a four-week cycle that requires four workouts per week. Each workout session centers on one core lift: the bench press, squat, deadlift, or shoulder press. The rep scheme is as follows: Week one: For each workout, perform three sets of five reps (three x five) of one lifting exercise.

Does the Joker workout?

Leto maintained a strict cardiovascular regimen in between days of split workouts. Each day that emphasized cardio activity included a variety of options for exercise, like cycling for 10 miles, or semi-strenuous outdoor activities, such as hiking and surfing. Leto also included yoga into his off-day workout platform.

What is 5's pro?

5's Pro (aka 5's progression) is a rep scheme used in the 5/3/1 training program. This rep scheme calls for performing 5 reps for all three working sets each week of a given training cycle.

Is Amrap a cardio?

Are AMRAP workouts cardio? It can be! “Honesty, anything the keeps the lungs burning and heart rate high is a “cardio” workout, so AMRAPS do that because, if you're constantly moving without stopping, you'll jack up your heart rate and cause the body to breathe hard,” Carvajal says.

Is 5X5 better than 3X10?

5X5 vs 3X10: Which Is Better For Muscle Growth? What is this? While both rep schemes are used in programs to grow new muscle, 3×10 is the best answer when hypertrophy is the goal. That said, this is only true if you are properly controlling for volume, frequency, consistency, and intensity.

What is hyper trophy?

Hypertrophy is an increase and growth of muscle cells. Hypertrophy refers to an increase in muscular size achieved through exercise. When you work out, if you want to tone or improve muscle definition, lifting weights is the most common way to increase hypertrophy.

What percentage of my max should I use for 5X5?

Your five-rep max is usually around 85% of your one-rep max – if you attempt to work this out make sure you warm up thoroughly, get a spotter and work your way up to a final heavy single. Don't get used to that weight though – this plan will aim to increase your strength rapidly.

What is the 5 by 5 method?

A 5×5 workout comprises compound barbell movements — like squats and deadlifts — using heavy weights and lower repetitions per set. As the name implies, a 5×5 workout usually involves 5 sets of 5 repetitions. The goal is to build strength in compound movements by adding weight every time you do the workout.

Is 5x5 deadlift too much?

Anyone with a big 5 rep max (5RM) would never, and won't for long if they do, walk up and and rack on their 5RM weight and go to town for 5 sets. If they do, they most likely aren't that strong, that's not really their 5RM, or are going to get hurt soon. Remember, a 5RM means there's no way you could do a 6th.

What is candito?

The Candito 6 Week Strength Program is a 6 week training program built using periodization. Because of this each week will be different. You will train either three, four, or five days per week depending on what week of the cycle you are currently on. Each week of the program effects the other.

What's a strip set?

Also known as descending sets, strip sets, or simply “running the rack,” drop sets are a technique in which you perform multiple sets of an exercise to technical failure with successively lighter loads and little to no rest.

What are sissy squats?

The sissy squat is a top exercise for building quads, working on your hip flexors and strengthening your core simultaneously. It involves locking your feet in a fixed position and leaning right back, with the tension on your thighs, before bringing yourself up again - most easily completed with a Sissy Squat Bench.

Should you lift to failure on every set?

Failure training shouldn't be used on every set. If you use failure training, do so only on the last set of an exercise, and perhaps only on a hypertrophy day. Individuals using "beyond failure" intensity techniques should factor in additional rest when doing so. Allow your body to recover!