5/3/1 bbb reddit

Wendler and many readers are already excited. To set it up I would stick to the normal Bench/Squat/OHP/Deadlift. Last sets on the 5/3/1 are not taken to failure; only the required reps are done. 1. Boring but big challenge is 3 month hypertrophy/strength period where u only do your 5/3/1 to the prescribed last set but then do boring but big 1st week 50% 2nd 60% 3rd 70%. Anyone else have an opinion on this mentality/program? Jim Wendler's 5/3/1 is all about starting with very light weights while progressing slowly and consistently. It leaves too much planning up to yourself. Talk about how lifts, workouts, etc went this day; PRs achieved; goals set; whatever! This is a progress video of the highlights of my full year on the Jim Wendler 5/3/1 program. If you haven’t yet read my first post on Jim Wendler’s original 5/3/1 program, you can do so here.And though I definitely recommend his first book if you haven’t already read it, I truly believe the magic lies in his follow up to 5/3/1, “Beyond 5/3/1.” It seems no matter what program I undertake, I always find myself going back to Wendler’s 5/3/1 program directly afterwards. 5/3/1.XLS V3.0F - Most Comprehensive Spreadsheet Ever (Accessory Planner, 3-Day..) By now most of you here have probably seen my previous 531 spreadsheets so no introduction here. I also like the 45 … You then do 5x10 of a … I created this so I wouldn't have to calculate everything day in day out and provides a good way of tracking progress electronically (I log everything on paper as well). Things like rest pause and pause work could go here. The anchor cycle brought back old fashioned 5/3/1 sets for weeks 1 and 3 and marked for me the first time since I started this year of 5/3/1 Forever that I did that instead 5s PRO, Spinal Tap or other craziness. Steve Shaw. You will increase your top set by 5 - 10% in weight and aim to complete the repetition maximum for the day. So why exactly wouldn't 5/3/1 work? However, I got to my 3rd week and only managed two reps on my top bench set, and only one on my top OHP set. A post shared by Jim Wendler (@jimwendler) on … How is adding accessories make 5/3/1 wrong? Then 25-50 assistance reps of push, pull and abs at the end of each workout. I like the idea of doing the BBB set on an opposite day as it feels a bit like overkill. Allberg November 8, 2019, 2:20pm #4 On upper body days, be sure to do some kind of pulling (rows or chins) exercise. First, it is simple to follow and truly lives up to its name: boring. I've been making steady improvement whereas I stalled hard on linear progression programs (earlier than I thought I would/supposed to), and it took be a too long to … Even though this is the most expensive Wendler book, it covers everything and removes the need to check … 2. All of the accessory work I've added is high volume and is similar to what you proposed. The supplemental work is also reduced, per the leader/anchor design. 5/3/1 program for any amount of time, you should know that pushing the last set for a new PR, is the money set. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests. Basically, I love the progression setup built for 5/3/1 using 90% etc etc. Recommended Reading: Jim Wendler Books 5/3/1 Forever by Jim Wendler. So reset that max? If you are just starting out any program is going to give you results but beyond that, hitting a muscle group once a week just isn't going to cut it. Since this is only in his Forever book I won't give away the details but it's similar to the 5/3/1 BBB routine. Any tips? Main goal is body look and secondary is strength (yes I understand that they are somewhat interlinked). I feel as though my research led me to this conclusion as well. Using a variation of the 5/3/1 Five/Dime and 5/3/1 Strength Circuits. This is loosely how I set up my program but I don't do first set last work yet and my BBB is 5x5 instead of 5x10. Do not try to add more to this program – this is the biggest mistake people make with the BBB. 5/3/1 BBB already suggests accesory work so yes, are you confusing it with 5/3/1 NDJS (Not doing jackshit)? You need to measure your 1 rep max on each 4 lifts and then take 90% of each 1 rep max. The original article by Jim Wendler that details 5/3/1 for Beginners (also known as “5314B”) can be found here. It is both brutally simple and effective, making it one of the most popular 5/3/1 variations. If your diet is in check, you'll get ripped from the high volume assistance work. The BBS Sets for Deadlift and Squats were pretty brutal honestly. anchors and leaders) and over 50 different 5/3/1 training templates. 1- Basically my question is will I be able to gain some good mass integrating 5/3/1 BBB with some accesory work like dips, curls, tri extensions, shrugs etc? The only aspect that's the same is the 5/3/1 sets on the big four. I run bbb and joker sets mixed Every couple months. You could take a look at the gzcl method. Thanks, this template actually looks pretty solid. The massive advantage for Dads is that you can become stronger and build muscle using short, intense workouts. I … Steve Shaw is the original founder of Muscle and Brawn, an experienced powerlifter with over 31 years experience pumping iron. Second, it does a good job of putting on strength and size. Focus exercises -Bench press, Overhead press, Squat and Deadlift; Exercises are performed according to the weight percentages outlined on Wendler 5/3/1 programme for pure strength. The 5/3/1 method popularized by Jim Wendler is a tried and true strength program that focuses on the basics: squat, bench, deadlift, and overhead press. Throughout the routine you will work with percentages based off of your max, and strive to hit rep PR's each workout. This was one of those programs I had been wanting to run for a LONG time but just couldn’t ever find 6 solid weeks to dedicate to it due to competition schedules. Wendler 5/3/1 is a very popular powerlifting program that was developed by powerlifter and strength coach Jim Wendler. Your main work must be proportiona Keep them the same? After, do some first set last work. All other assistance work should be kept to a minimum. WHAT IT IS. 95% of what exactly if the training max is already 90%? Dude, thanks for the detailed answer. The whole point of accessories is to address weak points, prevent injury, and fitness components or muscle groups that you want to develop. Joker sets are a unique twist on working up during a workout when you feel great. I've been following 1000% Awesome from 5/3/1 forever and have enjoyed it. If you are trying to get jacked definitely do a split but something more like PPL. These are outlined in greater detail below. Deadlift from 315 to 405 or 29% Squat from 325 to 375 or 15% Bench Press from 210 to 225 or 7% (seated) OHP from 125 to 130 or 4% Powerlifting Total from 850 to 1005 or 18% Weight: 206 up to 210 with same waist measurements Diet: Leangains style Recomp Thoughts on Wendler 5/3/1 Boring But Big: I really enjoy the 4 weeks cycling and the 4 workouts. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. It keeps me from doing random fuckarounditis type workouts. Each training cycle lasts 4 weeks. Jim Wendler’s Beyond 5/3/1 program appeared for the first time in his new book Beyond 5/3/1: Simple Training for Extraordinary Results. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). Anyone who tells you it cannot work for hypertrophy does not understand the program or programming in general. Joker Sets are being used in the Jim Wendler 5/3/1 weightlifting program to auto regulate good and bad days. I do 5/3/1 BBB (less boring) so I squat, DL, Bench, & OHP twice a week. Thanks! It's not gonna work for you. Nobody can describe the Jim Wendler 5-3-1 powerlifting system better than Jim Wendler! This way I use the muscle x2 per week. Jim specifically outlines tons of accessory protocols in his books. Doing joker sets now at 5'11 175 literally had a guy laugh when I told him no lift off on 280 bench. This is a 4 days/week program, not 3 days/week or 2 or 5. Example for lower body do a Quad/Hamstring/Vertical Row/Calf movement. http://www.jimwendler.com/2012/09/531-and-bodybuilding/. Also 1 other question- I plan my first cut for a month from now. After 6 arduous weeks, I have finished with Jim Wendler’s “5/3/1 Building the Monolith” aka “5/3/1 for Size”. The latest in the 5/3/1 series, 5/3/1 Forever collects all of Jim’s thinking on 5/3/1 with the latest training methods (e.g. Main posts should be about 531 or training-related topics, Memes can be posted but are subject to mod-approval, Low effort posts and comments will be removed, Simple questions in the Weekly thread only, YouTube and other media subject to mod-approval, Press J to jump to the feed. The workout sessions lasted me anywhere from 1hr 30min up to 2hrs on hard leg days with lots of accessories. Hit accessory movements/bodybuilding work. 5/3/1 sets and reps are explained in the 5/3/1 book. One of the things I like about 5/3/1 is the simplicity and efficiency that the programme brings. Training max is based on your real 1rm, its supposed to be 90% of that, too easy. And u alternate BBB squats with deadlift and press with bench. By using our Services or clicking I agree, you agree to our use of cookies. nsuns 5/3/1 is a program that condenses the 4 weeks of Jim Wendler 5/3/1 into one workout week. You have four main barbell lifts: overhead press, deadlifts, bench press, and squat. 5/3/1 is not great long-term if you are looking to build muscle, you're trying to fit a square peg into a round hole. Steve Shaw. After finishing the normal 5/3/1 lifts , you deload your bar down to 50% of your training max and do that for five sets of … Wendler’s current version is just so much better than the original! For those who have heard about the system but were uncertain on how to do it, let us school you in the ways of 5/3/1. Please use this post to discuss your training for the day! Basically I want to stick with the progression on the main lifts using 5/3/1 and stack other good hypertrophy stuff around it. Not all variants use all three components on each training day. Main Work Also referred to by Jim Wendler as “5/3/1 sets” or just “5/3/1”, this is the staple three sets of rotating percentages of the Training Max, spread over three weeks, that most people are familiar with. During competition he’s recorded a 602.5lb squat, 672.5lb deadlift and a 382.5lb bench press. Cookies help us deliver our Services. The author . Your TM is 90% of your true one-rep max. http://www.strstd.com/#routine - Look into the version called "Dave Tate's Periodization Bible". I use that for squat/ohp and bench and after that Indo the bodybuilding program. And all other percentages is based on the training max, also pretty easy. Overall the 5's Pro was pretty easy for all the lifts. A template for 5/3/1, Boring But Big (BBB) at its core is a volume program to just do a bunch of the big four lifts: deadlift, squat, bench and overhead press. This program’s name is a bit confusing because this program is not really 5/3/1 at all. 5/3/1 BBB is a separate program to 5/3/1 written by Wendler. You can also try the 8/6/3 alternative that's listed on blackironbeast. This page is intended to serve as a companion to this article, not a complete replacement for it, so please make sure to read the original in full as well as this page. Do Boring But Big 5x10 for the opposing lift (Squat on DL day, Bench on OHP day, etc). On top of that nobody needs to deload a full week once every month, that's like 25% of your training time just wasted. 2- Any opinions on the best accessories to add to the program? 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. I just don't like the programming of most other routines. This is coming from somebody who is doing 5/3/1 right now but my goals are different. Once I can up my work capacity that will be my program of choice. Doing 5/3/1 or 3/5/1 sets then 5 sets of 10 at the specific intensities of the week. A generous donation supported the addition of the Full Body, Full Boring template from Wendler’s book Beyond 5/3/1: It is used by a main lift for the day. Absolutely nothing about adding accessory work makes a program wrong. 5/3/1 Basic Structure and the Training Max. I'm doing 3 sets of 10 for my assistance work. Hypertrophy is largely a product of volume. Thanks a ton!! A program that centers on just four compound lifts: the bench press, back squat, deadlift, and overhead press. A place to discuss all 5/3/1 variants, related training, techniques, and fitness considerations. Boring But Big is the top monkey for two reasons. Currently sitting at intermediate weights for all the main lifts. 5/3/1 BBB hits back/traps, quads, glute, hams, forearms, You should add something for your arms/shoulders, abs, calfs, chest. The 5/3/1 method builds on your 1RM (one-repetition maximum)—the heaviest weight you can lift for one perfect rep on an exercise. Getting bigger, even if you don’t follow Boring But Big, requires a few adjustments that are time-tested. If you have any questions feel free to ask. But in week 3 of 5/3/1, when it asks to do 95% x 1+, does this mean 95% of the real 1rm? Train 3-4 days per week; One day will be devoted to the standing military press, one day to the parallel squat, one day to the deadlift and one day to the bench press. Jim outlines different protocols in beyond 5/3/1. Rhodes and Vincent: prepare thy anuses.

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