*531 is based on a three week cycle and a fourth week in which the trainee takes a forced deload week.
GST is based roughly on a four week cycle without a built in deload.
*531 places virtually zero emphasis on supplemental exercises. The trainee is left to use any rep scheme that they want with no requirements.
GST supplementary exercises rotate through regimented rep schemes that are emphasized within the program as vastly important.
Wendler left a lot of room for the lifter to plug assistance work in depending on their weaknesses. he also makes recommendations.
*531 is just that…one week in a 5rep range, one week in a 3rep range, and one week with a 1rep day.
GST has a 8rep week, a 6rep week, a 3-4 rep week, and a 1-2rep week planned around % of 1RM.
just wanted to make sure you’re clear that it’s AT LEAST 5 reps, then AT LEAST 3, and AT LEAST 1, but you do as many as possible, and all numbers are based off of 90% of your 1RM, or your actual 4RM.
*531 breaks down into Bench Press, Squat, Dead, and Overhead Press. There is not a dedicated Pull Day.
GST has a dedicated Pull Day in place of the Overhead Press Day
I forget which day has rows and pullups, but iirc they are recommended as assistance work for bench press day.
IN ADDITION, GST schedules in direct ab work, off day dynamic “complex” work, and also has direct guidlines concerning recovery. To my knowledge, 531 emphasises none of this.
Wendler recommends that you do ab work, or else you’ll run into a wall with your progression. recovery guidelines are common sense, stay hydrated and eat whole chickens at every meal.
GST is like 531 in that it is set up by using a % of 1RM…that is where the comparison ends.[/quote]
fixed a bit.
5/3/1 is as simple as simple gets, and is designed for steady, long-term progress with built-in speed work that doesn’t require any special equipment. not sure why you would need anything more complex. it’s also highly flexible as you can do the original 4 day split in 3 days or even 2.