Table of Contents
What is BBB weight lifting?
The Boring But Big supplemental program is simple. After completing the strength work with the basic exercise (squat, press, bench press or deadlift), you perform 5 sets of 10 reps with a lighter weight. This might not seem like much work, but it’ll lead to new gains in strength and size.
What percentage of people are big but boring?
The general rule of thumb is to use 50-60% of your Training Max for the 5 sets of 10 reps. But this is not set in stone; the whole goal is to get 5 sets of 10 reps.
What is a joker set?
Joker sets are a way of adding volume to your workouts without overdoing things. They also encourage you to test your strength on a regular basis. As with much of Wendler’s lifting philosophy, Joker sets put the onus on you, the lifter, to train intelligently.
How does boring but big work?
The Boring But Big assistance program is simple. After completing the strength work with the basic exercise (squat, press, bench press or deadlift), you perform 5 sets of 10 reps with a lighter weight. This might not seem like much work, but it’ll lead to new gains in strength and hypertrophy.
What is the 5 3 1 training method?
The 5/3/1 method is a four-week cycle that requires four workouts per week. Each workout session centers on one core lift: the bench press, squat, deadlift, or shoulder press. The rep scheme is as follows: Week one: For each workout, perform three sets of five reps (three x five) of one lifting exercise.
Is 531 a good program?
5/3/1 is appropriate for more intermediate lifters because the change in work over the 3 weeks represents a sustainable split. The rate of increase is every 3 week wave, which provides enough time to recover and grow as a lifter works through those varied percentage ranges.
What is the 531 workout?
The 5/3/1 workout is a powerlifting program designed by powerlifter Jim Wendler. The key concept is to slowly build strength through four barbell weightlifting exercises: the parallel squat, bench press, deadlift, and the shoulder press, also known as overhead press or military press.
What is the 531 method?
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. The program highlights those main lifts since they have such a large carryover to other lifts in the gym.
What is Texas method?
The Texas Method is a three-days-per-week training regimen that emphasizes volume on Mondays, active recovery on Wednesdays, and intensity on Fridays. Rippetoe was inspired by an old bench press workout from Canadian strongman Doug Hepburn, in which Hepburn would do 5 heavy 1-rep sets followed by 5 heavy 5-rep sets.
What is a 531 set?
Can you build muscle on 531?
So the 5/3/1 program doesn’t just increase your maximal strength, but also your ability to do maximum repetitions, which makes for more useful gains and awesome muscle growth.
Does Wendler 531 Build muscle?
Using a strength based programme like Jim Wendler’s 5/3/1 has brought modest gains in muscle, but you want to ramp it up. The problem is you don’t have time to increase your exercise volume or gym time length.
What is the BBB variation?
The BBB variation uses the same 5/3/1 template. 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.
Where can I find the 5/3/1 BBB template?
The 5/3/1 BBB template (and many more) are detailed in Wendler’s 5/3/1 Second Edition. It is also included in Wendler’s latest work: 5/3/1 Forever, which also includes 50 5/3/1 templates and “ finally compiles all of Jim’s thoughts in one location. ”
What is the difference between 5/3/1 and BBB reps?
The only difference is how you’re spacing it out. Using this method, after the 5/3/1 work is done for a given lift, a variation of that same lift will be performed using the BBB rep scheme.
What is the 5/3/1 BBB 3 month challenge?
This spreadsheet is based on the 5/3/1 BBB 3 Month Challenge, which was originally posted on T-Nation by Jim Wendler. Month one. 5 sets of 10 reps at 50% of Training Max (TM). Month two. 5 sets of 10 reps at 60% of Second Month’s TM. Month three. 5 sets of 10 reps at 70% of Third Month’s TM. 5/3/1 sets and reps are explained in the 5/3/1 book.