Question 1

What is a training max?

Accepted Answer

A training max is a working number used to calculate percentages, usually set to about 90% of your true one-rep max. Programs like 5/3/1 base every set on the training max rather than your absolute max so the weights stay manageable and progress is sustainable.

Question 2

How does a 5x5 program progress?

Accepted Answer

In a linear 5x5 you do 5 sets of 5 reps at the same weight, then add a small amount next session — commonly 2.5 kg (5 lb) for most lifts and 5 kg (10 lb) for the deadlift. When you stall you repeat the weight, and after repeated stalls you reduce ~10% and build back up.

Question 3

What are the 5/3/1 percentages?

Accepted Answer

A 5/3/1-style wave uses three working sets per week off your training max: week one 65/75/85% for 5/5/5+ reps, week two 70/80/90% for 3/3/3+, week three 75/85/95% for 5/3/1+, then a deload at 40/50/60%. The last set of each week is taken for as many good reps as possible.

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