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Essentially this program is focused on the 4 main power lifts – overhead press, deadlifts, squats, and bench press – 1 day for each lift + assistance exercises (or, for the BBB template, 5 sets of 10 reps of that compound exercise at around 30-50% of your max). Here’s how I set my weekly routine.
In my opinion, while 5/3/1 BBB might not be a perfect program for everyone, it is a great program for beginner/intermediate lifters who want to lift heavy and build some size too. The program was challenging at times to keep up with, especially during cuts.
3 Μαΐ 2023 · Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB supplemental work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations.
5/3/1 Boring But Big (BBB) is a popular variation of Jim Wendler's famous 531 method for intermediate lifters to gain size and strength. It focuses on high volume accessories to induce hypertrophy after the main strength sets.
20 Ιουν 2023 · It takes one main lift per workout, either bench, overhead press, deadlift, or squat, and follows with the traditional 5/3/1 rep scheme before decreasing weight and performing 5 sets of 10 reps for the same lift. It maximizes strength and size through the main lifts, with lots of sets and volume.
Program Review. After reading this post, I was inspired to stop lurking and share a non-glowing program review. Hopefully, my experience will help people trying to do research, and count as a point against suvivorship bias (and maybe everyone can pile on and tell me how wrong I am, and I'll get useful advice?) Basic Stats.
22 Μαρ 2024 · Level-up your training toolbox with our list of the 10 best arm exercises and workouts. Learn how to grow your arms and streamline your programming.
