All Things Gym

Best of Olympic Weightlifting

  • ATG Shirts
  • Patreon
  • ATG Podcast
  • Rep Max Calculator
  • Contact
    • About
Home » articles » Jim Wendler’s Training Rules Of Being Awesome

Jim Wendler’s Training Rules Of Being Awesome

July 13, 2011 By Gregor Winter

Jim Wendler’s Training Rules Of Being Awesome

1. Your program will be based on 4 exercises: squat, bench press, deadlift and the press.

2. You will train in the weight room 2-4 days/week.

3. You will do some kind of “hard” conditioning 3 days/week. This consists of pushing the Prowler, running hills, running stadium steps or pushing a car. If it looks hard and awesome, do it. If your mom can do it, put it aside until you go through menopause.

4. You can do any kind of assistance work that you want provided that you do chin-ups/pull-ups and either barbell or dumbbell rows.

5. If you are fat and out of shape, you must do some kind of conditioning every day. If I were fat and out of shape, I’d be pushing a Prowler every day to combat the adipose.

6. You will not program jump and hop on the latest trend – your program should be flexible enough to adjust/tweak to include new ideas while maintaining the core principles and integrity of the program.

7. Diet –If you need to lose fat: eat good food, less crap and eat “right” 90% of the time. If you need to gain weight: eat more food. This is not a hard concept.

8. Your body is not different than anyone else but your attitude can be.

9. You will not be impatient; the grind is where character is made. Focus on what you have to do TODAY to make tomorrow better. This is a lifelong project.

10. Whenever you lose focus, consult this list to clear your head and get you back on track. And when in doubt, squat and run hills.

Filed Under: articles, lifting, plan, program, strength

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Support ATG
Support ATG on Patreon The ATG Shirt
ATG Shirts on HookgripNew ATG Script Shirts on Hookgrip All Things Gym Instagram
All Things Gym Patreon
All Things Gym YouTube
All Things Gym Facebook
All Things Gym Twitter
The ATG Hoodie ATG Hoodie on Hookgrip Store

Featured Posts

Lasha Talakhadze 0-220kg Snatch World Record Warm Up 2017 World Championships

Russian Squat Dench Press Deadlift Powerlifting Routine Spreadsheet

Russian Squat Routine Spreadsheet Calculator *Update* Masters Routine Added

Oksana Slivenko 200kg x2 Squat

Rebeka Koha Heavy Training Session before Junior Worlds 2017

Squats in Space

New Romaleos ColorEuropeans Try RogueEurope.eu

Copyright © 2023 · Gregor · All Things Gym