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• Start with a realistic idea of your one-rep max, and follow Wendler's instructions to base all training weights on 90% of that max. You can make it really easy on yourself by spending a couple of workouts working up to a four-rep-max set of each of the four core lifts. Your 4RM should be about 90% of your 1RM. Once you have that 4RM, you can skip a step in your calculations and just use it for all your subsequent percentages.

• The final set of your core lift in each workout is the one that produces mass and strength, so give it everything you have, and get as many reps as you can with that weight. (The exceptions are the deloading workouts in Week 4. You're giving your muscles a break, not trying to establish new PRs.)

• When you start a new four-week cycle, add five pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

• It works best if you train four times a week, although three times a week could work as well, as long as you train all four core lifts before repeating. (In other words, don't skip one so you can do the other three once each week.) Don't train more than two days in a row.

• If you want to see the results of 5/3/1, you have to do the program as written. As soon as you start customizing it, it's no longer 5/3/1. You might like your own version of it better than Wendler's original, but you can't attribute your success or failure to the guy who wrote the program unless you're actually doing the program as he wrote it.

Pierre C. a écrit:Ca doit etre un bug du forum, car ne t'inquiète pas j'ai bien lu ta réponse

C'est meme pour ça que j'ai évité de poster ce lien

( Au passage maintenant que c'est fait, tout ce qu'il raconte est vrai tant qu'on a un bon ratio Om3/Om6 je présume ? )

Gromit a écrit:Tu dois confondre, je t'avais répondu suite à ton message "dealer".

Pierre C. a écrit:N'empeche t'as raison, tu devrais bouger mon carnet dans la section force, je vais plus du tout du body en ce moment du coup mes entrainements n'ont pas grand chose a voir avec la section.