Youtube Tutorial Video
This is one of the few great things to come out of the internet, especially Reddit which is full of people who think they know everything about everything! Under the name of nSuns 531 on Reddit this training program appeared.
It has quickly risen in the ranks of powerlifting programs and has been downloaded and used by many lifters. Very little is known about this mysterious nSuns character, he's the dark night of powerlifting.
However, nSuns has posted a number of strength and powerlifting programs on Reddit over the past few years and they all seem to be very popular and in high demand. There's even a sub-forum on Reddit dedicated to nSuns 5/3/1.
nSuns 5/3/1 is a hybrid amalgamation of both Jim Wendlers 5/3/1 and Sheiko Programs. nSuns took the 5/3/1 concept from Wendler along with the Training Max and training frequency then merged it with Sheiko's high volume training.
Although one might think because the two styles of training (Wendler vs Sheiko) are so vastly different merging them together would be a disaster.... HOWEVER, it actually works! Yes, the seemingly opposing concepts complement one another.
The nSuns Linear 531 program is a powerlifting program that is designed to help you increase your 1 rep max (one rep max) in the squat, bench press, deadlift, and overhead press.
It is a 6-week program that is divided into 3 cycles, and each cycle gets progressively more difficult.
The program is based on the 5/3/1 progression scheme, which is a weightlifting program developed by Jim Wendler. The 5/3/1 progression scheme is a simple but effective way to increase your strength.
The nSuns Linear 531 program is a great option for powerlifters who are looking to increase their strength and set new personal records. However, it is important to note that the program is challenging and requires a lot of dedication and hard work.
Here is a sample workout from the nSuns Linear 531 program:
- Squat: 5/3/1 progression scheme
- Bench press: 5/3/1 progression scheme
- Rows: 3 sets of 8-12 reps
- Overhead press: 5/3/1 progression scheme
- Deadlift: 5/3/1 progression scheme
- Chin-ups: 3 sets to failure
The program also includes accessory exercises such as bicep curls, tricep extensions, and calf raises. These exercises are designed to help you build muscle and strength in the areas that are important for the powerlifting lifts.
Here are some tips for the nSuns Linear 531 program:
- Start with a weight that is challenging but allows you to maintain good form.
- Focus on maintaining good form throughout each rep.
- Don't be afraid to deload if you need to.
- Get enough rest and nutrition.