FSL Workout: Understanding First Set Last, Benefits, and Implementation

What is FSL Workout?

FSL, standing for "First Set Last," is a supplemental training strategy predominantly associated with Jim Wendler's 5/3/1 strength training program, designed to accumulate high-quality volume at a sub-maximal intensity following the main working sets.

Understanding FSL: The Core Concept

FSL is a straightforward yet highly effective method for adding productive volume to your strength training, particularly for compound lifts like the squat, deadlift, bench press, and overhead press. The essence of FSL lies in its name: after completing your primary working sets for a given lift, you perform additional sets using the weight from your first working set of that day.

For example, in a typical 5/3/1 cycle, your main sets might be structured as:

• Set 1: 65% of your training max for 5 reps
• Set 2: 75% of your training max for 5 reps
• Set 3: 85% of your training max for 5+ reps (or 95% for 1+ on Week 3)

If you were performing FSL after this, you would then take the weight from Set 1 (65% of your training max) and perform additional sets with it. This strategy allows for significant volume accumulation without the excessive fatigue associated with heavier loads, promoting recovery and technical mastery.

The 5/3/1 Program and FSL's Role

While FSL can theoretically be applied to other programs, it is most famously and effectively integrated into Jim Wendler's 5/3/1 methodology. 5/3/1 is a long-term strength training program focused on consistent, gradual progress through a structured wave-like progression of main lifts. The core philosophy emphasizes slow, steady gains, listening to your body, and avoiding overtraining.

Within 5/3/1, the main sets are designed to be challenging but not exhaustive. This leaves room for supplemental work, and FSL is one of the most popular and recommended options. It acts as a bridge between the heavy, strength-focused main sets and any subsequent accessory work, providing a controlled environment for accumulating volume that supports both strength and hypertrophy.

Benefits of Incorporating FSL

Implementing FSL into your training routine offers several key advantages for both strength and muscle development:

• Increased Training Volume: FSL significantly increases the total volume of work performed for a given lift. Higher volume, when managed correctly, is a primary driver for muscle hypertrophy (growth) and improved work capacity.
• Enhanced Technical Proficiency: Performing additional sets at a sub-maximal load provides ample opportunity to practice and reinforce proper lifting technique. This "greasing the groove" at a lighter weight helps solidify movement patterns, leading to better form on heavier lifts and reduced injury risk.
• Reduced Central Nervous System (CNS) Fatigue: Because FSL uses a relatively lighter weight (the first set's weight), it allows for high volume without imposing the same level of CNS stress as heavier loads. This aids in recovery and prevents overtraining, making it sustainable over long periods.
• Direct Specificity to Main Lifts: The FSL sets are performed with the exact same lift as the main work, ensuring direct carryover to your strength goals. This targeted volume is highly efficient for improving performance in the primary movements.
• Simplicity and Consistency: FSL is incredibly easy to implement. There's no complex calculation needed for the weight; you simply use what you just lifted for your first set. This simplicity fosters consistency, which is crucial for long-term progress.

How to Implement FSL in Your Training

Incorporating FSL is straightforward once you understand the core principle.

• Weight Selection: Always use the weight from your first working set of the main lift for that day. Do not adjust this based on how you feel; the fixed percentage is key.
• Set and Rep Schemes: The most common FSL scheme is 3-5 sets of 5 repetitions (e.g., 3x5, 4x5, or 5x5). Some variations of 5/3/1 might suggest 3x8 or 5x3 depending on the template's specific goals. The key is to maintain consistent, high-quality reps.
• Execution: Perform your FSL sets after completing all your main 5/3/1 sets for the day's primary lift. Focus on perfect form, treating each rep as if it were a heavy maximal attempt. Control the eccentric (lowering) phase and explode through the concentric (lifting) phase.
• Rest Periods: Keep rest periods moderate, typically 60-90 seconds between FSL sets. This allows for sufficient recovery to maintain form but keeps the workout moving efficiently.

Who Can Benefit from FSL?

FSL is a versatile strategy that can benefit a wide range of individuals:

• Strength Athletes and Powerlifters: Provides targeted volume to improve the main lifts without excessive fatigue, aiding in both strength and hypertrophy.
• Fitness Enthusiasts: An excellent way to build strength and muscle for those who enjoy structured programming and want to see consistent progress.
• Individuals Using 5/3/1: FSL is a core component of many popular 5/3/1 variations (e.g., Boring But Big FSL, Simple Strength) and is highly recommended by Jim Wendler himself for its effectiveness and sustainability.
• Those Seeking Muscle Hypertrophy: The increased volume at a moderate intensity is highly conducive to muscle growth.

Common Mistakes to Avoid

While FSL is simple, a few common pitfalls can undermine its effectiveness:

• Going Too Heavy: The purpose of FSL is volume accumulation at a sub-maximal load. Using a weight heavier than your first working set defeats this purpose, leading to unnecessary fatigue and potentially compromising form.
• Sacrificing Form: Even though the weight is lighter, maintaining strict, perfect form is paramount. Sloppy reps negate the benefits of technical practice and increase injury risk.
• Doing Too Many Sets/Reps: While volume is good, excessive volume can lead to overtraining. Stick to the recommended 3-5 sets of 3-8 reps. More is not always better.
• Inconsistency: Like any training strategy, FSL's benefits accrue over time with consistent application. Don't skip your FSL sets.

Integrating FSL for Long-Term Progress

FSL is not a quick fix but a sustainable, long-term strategy for progressive overload. By consistently adding this quality volume to your main lifts, you reinforce strength gains, build muscle, and improve your overall work capacity. It embodies the 5/3/1 philosophy of "slow and steady wins the race," providing a powerful tool for continuous improvement without burning out. As you cycle through your 5/3/1 training max increases, the FSL weights will naturally increase as well, ensuring continued progression.

Conclusion

The FSL workout, or "First Set Last," is a highly effective and scientifically sound method for enhancing strength and promoting hypertrophy within a structured training program, most notably 5/3/1. By leveraging sub-maximal loads for additional quality volume, it optimizes training stress, improves technique, and supports long-term, sustainable progress. Incorporating FSL can be a game-changer for anyone looking to build a robust foundation of strength and muscle.