nSuns is a popular program for strength and powerlifting.
You'll find this program helpful if you're a novice to intermediate lifter.
It isn't restricted to a number of weeks and it's made with linear periodization.
nSuns is inspired by Jim Wendler's 5/3/1, however the main difference is that nSuns program uses weekly progression rather than monthly.
While there are variations of this program, including hypertrophy ones, the original program will always be the best.
Make sure you make a copy of the spreadsheet.
For how to save spreadsheet instructions on mobile or desktop.
Thanks to the community of Reddit, nSuns is a program that has created a huge fan base.
The nSuns program is inspired partly by 5/3/1 with a twist.
It uses linear periodization (weekly progression) instead of a monthly one that similar programs would use.
nSuns 5/3/1 was made by a reddit user named nSuns and it has turned into a popular program which even has a dedicated sub-reddit to it.
Here's what you'll learn…
nSuns is a strength program made for people who want to make serious progress in the gym.
It combines two programs, Wendler 531 (made by powerlifter Jim Wendler) and the Sheiko program (made by Russian Powerlifting Coach Boris Sheiko).
The Wendler program takes high frequency training with the 5-3-1 concept.
The 5-3-1 is for the number of reps for compound lifts during the workouts, 5 reps, 3 reps, 1 rep for each lift.
nSuns has taken this concept and applied it while designing his own program.
However the main difference starts with the progression.
Instead of increasing the weight by month like Jim Wendler's program, the nSuns program follows a weekly progression style.
Being able to add weight each week makes it a great choice for beginners because of how quickly they can progress.
Research have found linear periodization to be effective for hypertrophy. [1]
Like any program, nSuns has a few variations that make it suitable for different goals.
The original program is inspired by two powerlifting programs, the Wendler 531 and Sheiko program.
You've probably heard of these two programs if you've been strength or powerlifting for a while.
The Wendler 531 has two concepts that nSuns has adapted: 531 reps and linear progression.
The 531 means it uses a 5 reps, 3 reps, and 1 rep approach to the main compound lifts (squats deadlifts and bench press).
Studies have shown for maximum strength gains, you must prioritize low reps and heavy weight. (study)
The linear progression style that nSuns adapts is useful for beginners and is one of the most effective ways for strength development. (study, study)
The linear progression that nSuns uses is done by a weekly basis, where Wendler uses a monthly style.
And the Wendler has a lower volume.
The Sheiko program is made for intermediate to advanced trainees and it has a high volume approach.
It demands trainees to use 200 lifts per week.
Beginners would find this overwhelming so it would be wise to start something with less volume.
There's two calculations that nSuns uses:
Intensity of reps or INOL is how intense each exercise is.
The INOL determines the intensity by exercise and the number of reps completed:
TDEE is the total daily energy expenditure which is how many calories you use throughout the day, including exercise and general activity.
Without TDEE, you won't know how much you need to eat in order to gain size.
If you were able to complete all reps then you would increase your training max:
If you get:
Like most established programs, knowing your strength levels will help determine how much you should lift.
The one rep max is a way to know how much weight you can lift for one rep.
As a beginner, you shouldn't try to attempt one rep max, you'll want to perform multiple reps.
Once you know your one rep max, you can use this in the spreadsheet and you'll know how much to lift throughout the program.
Another thing that the program needs to know is your training max.
It's also used in the Wendler 531 program.
The training max is 90% of your one rep max. Knowing this will determine how many reps you can perform for a given exercise.
There's a few variations to nSuns 531:
Using a 5 workouts per week frequency, the nSuns routine uses 2 main lifts with accessory exercises.
The main lifts are squats, deadlifts, bench press and overhead press.
The exercises after the main lifts are variations of the main lifts (front squat, close grip / incline bench press, sumo deadlift).
This is where the inspiration of the Sheiko program compounds from.
Both the main and secondary lifts have nine and eight sets respectively.
Using a 5 workouts per week frequency, the nSuns routine uses 2 main lifts with accessory exercises.
The main lifts are squats, deadlifts, bench press and overhead press.
The exercises after the main lifts are variations of the main lifts (front squat, close grip / incline bench press, sumo deadlift).
This is where the inspiration of the Sheiko program compounds from.
Both the main and secondary lifts have nine and eight sets respectively.
nSuns LP Complete Bundle (4 Day, 5 Day, 6 Day squat, 6 Day deadlift)
2_Suns 531LP (4 day, 5 day, 6 day deadlift, 6 day squat) | FitFrek.com
You have questions, we have the answers…
The warm up for any weight lifting session should have the same goal, to make you feel a little warm, maybe break a sweat and engage your muscles and central nervous system for a workout.
A Reddit user named nSuns created this program which uses principles by acclaimed strength coach Jim Wendler.
Wendler uses monthly progression and nSuns uses weekly progressions.
No. It has lots of volume, requires one rep max and is designed for experienced to intermediate lifters.
Start with the 4 day program. If you feel like you can handle the high volume after a month, then move on to the 5 day program.
While nSuns was designed for powerlifters, it can be used by bodybuilders to help increase their strength and it'll also help with hypertrophy in some way.
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