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<h2><span class="headline">Full body boring but big.
Just do as accessories.</span><small class="text-muted"></small></h2>
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<p itemprop="text">Full body boring but big The BBB supplemental work follows a scheme of 5 sets of 10 reps (5×10). The BBB bodybuilding template doesn’t program the squat or deadlift as 5/3/1 lifts, instead using leg extensions and leg curls, respectively, while programming variations With only 3 days I’d do very close to full body. So, since I can’t do amrap sets with the other big lifts, I’m on a fairly miserable “custom” upper/lower split just to keep rebuilding the busted body. 'Boring But Big is easy to program, easy to use, and great for gaining both strength and Nov 15, 2014 · I’m currently off 531 for the first time in a couple of years, due to my incisional hernia (long story) preventing me from pushing any lifts hard except bench. BBB is not a good template for very new beginners or very advanced lifters. I searched this forum and theres not a lot of talk about this one. 5 sets of 5-10 reps or something like that. Mar 24, 2014 · So i finally got my hands on the Beyond 5/3/1 book and holy crap is it awesome. did not try higher because it seems to works as intended for now-pair ohp/squat and deadlift/bench unlike written in the book because of homegym-convinience Jan 8, 2025 · In Wendler’s own words, 'boring but big' is the most popular assistance template for his 5/3/1 program. If I worked the main as an upper body movement the added exercices would be lower body ones and vis versa. It is both brutally simple and effective, making it one of the […] Nov 15, 2014 · I’m currently off 531 for the first time in a couple of years, due to my incisional hernia (long story) preventing me from pushing any lifts hard except bench. November 2024 Update: Small fixes. 4 days a week, alternating upper 531 with lower BBB (5x10) sets and lower 531 with upper BBB sets. November 22, 2014. Better results on lower body than upper body though. Has anyone tried it? Did anyone add Of all the 5/3/1 supplemental work, Boring But Big (BBB) is easily the most popular. Box Jumps/Med Ball Throws – I recommend doing only 3 x 3-5 box jumps or 15 med ball throws before you begin training. Full Body, 85%. com/products/anime-vtaper-program5/3/1 Boring but Big is a high volume strength training program writte Jun 7, 2016 · Big - Leg Press 2 10+ Big - Hack Squats 2 10+ Brutal - Lunges 4 15: Burn - Leg Extensions 1 50: Big - Dumbbell Stiff Leg Deadlifts 3 10+ Brutal - Reverse Hyper, Glute/Ham Raise or Reverse Hack Squats 3 15: Burn - Leg Curls 1 50: Planks (Optional) 3 60-120 sec In Wendler’s own words, 'boring but big' is the most popular assistance template for his 5/3/1 program. Now, let's talk about the Boring But Big (BBB) variation of the 531 program. 4 weeks / 3 days per week. Wendler’s original 5/3/1 protocol suggests a steady increase in weights for each cycle, helping to ensure continuous progress. 'Boring But Big is easy to program, easy to use, and great for gaining both strength and Jan 16, 2015 · Added Boring But Big deload options from the Beyond 5/3/1 book. The Boring But Big protocol has gained popularity owing to its feature that 6 days ago · Full body variation of 531 Boring But Big. 3 weeks / 4 days per week. Typically want to use 80-90% of your 1RM as your Training Jan 8, 2025 · The 5/3/1 Boring But Big Workouts Day 1: Hearst Owned. Modern variants of 5/3/1 will generally be run with “full body” Assistance Work each day. It´s a modified 5/3/1 routine inspired by Jim Wendler`s article that can be found here : Here goes : Monday : Agile 8 + circuit training warm-up Squat 3X10 Deadlift 5/3/1 ( Main Lift ) 5 warmup sets , 3 working sets , Reverse Pyramid Dumbbell Bench Press 5 X 10 supersetted with Dumbbell Lateral Raise 5 X 10 Cable Crunch 3 X 10 In Wendler’s own words, 'boring but big' is the most popular assistance template for his 5/3/1 program. The Boring But Big assistance program is simple. November 20, 2014. May 20, 2013 · Additional Notes for Boring But Big (BBB) For the deload, I recommend doing the 5x10 work or cutting it down to 3x10. After completing the strength work with the basic Nov 1, 2021 · You’ll probably have noticed many of the key differences in this bodybuilding adaptation of boring but big (BBB) vs. Getting bigger, even if you don’t follow Boring But Big, requires a few adjustments that are time-tested. Jun 20, 2023 · The Boring But Big (BBB) Variation. After a couple of cycles, the workout was not very satisfying. The BBB bodybuilding template doesn’t program the squat or deadlift as 5/3/1 lifts, instead using leg extensions and leg curls, respectively, while programming variations The differences of each and. Take adequate rest time between each lift. In Wendler’s own words, 'boring but big' is the most popular assistance template for his 5/3/1 program. Do not do any more than this. Also programs the big 3 with variations 3 times a week. Boring But Strong (BBS) This uses the FSL percentages, but for 10 sets of 5 reps. Jim calls it the "most popular, effective, and brutal accessory plan". The most popular, effective, and brutal accessory plan is something I called Boring But Big. Very similar to original 5/3/1 except the final set is not done all out, and Joker sets are used. 5’s Progression. I’m looking to take the ‘full body, full boring’ template for a run, the one that has you Bench/squat/deadlift three days a week. If you have 4 days, one option is Upper lower rest full rest full rest Slightly less boring than full body but still very effective if not quite possibly better. 5/3/1 Calculator. May 27, 2025 · Assistance #1: Boring But Big. 'Boring But Big is easy to program, easy to use, and great for gaining both strength and Sep 5, 2014 · Guys, I wouldn't recommend the Full Body routine I was running, as I had to modify it due to shoulder issues/injuries. Full Body Full Boring. Added four more deload week options from the Beyond 5/3/1 book. Why 531 BBB (Boring But Big)? I felt like I had gotten to a point with 5x5 where I was plateauing, and the PRs were harder and harder to come by – it starts to get to a law of diminishing returns unless you’re willing to put on more weight, and I just didn’t have the energy to put up 5 sets of 5 reps with these big compound lifts EVERY Scan this QR code to download the app now. A place to discuss all 5/3/1 variants, related training, techniques, and fitness considerations. Added two warm-up options: DeFranco Agile 8 and None. Widowmaker This uses the FSL percentages for 1 set of 15-20 reps. Web you’ll probably have noticed many of the key differences in this bodybuilding adaptation of boring but big (bbb) vs. Use straps on the hang clean. 'Boring But Big is easy to program, easy to use, and great for gaining both strength and Jan 11, 2017 · Since I released the first edition of 5/3/1: The Simplest and Most Effective Training System for Building Raw Strength in 2009, I've been asked many questions about supplemental and assistance work. Im looking at BBM The Bridge next which focuses more on strength and has 3-5 top sets across, with lower rep ranges and more intensity on average. Mar 18, 2014 · This is how I plan on incorporating BBB in a full body template, I just want to know if this is optimal: Day 1 Squat: 5/3/1 Bench: BBB Assistance work Day 3 Front Squat: 3x3 OHP: 5/3/1 Deadlift: 5/3/1 Assistance work Day 5 Squat: BBB Bench: 5/3/1 Assistance work Basically I set up my full body template by having a squat, a press, and a pull on each training day, but I want to also incorporate May 3, 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. Strength. By See the Boring But Big article for examples. November 7, 2014 A place to discuss all 5/3/1 variants, related training, techniques, and fitness considerations. I'm planning on starting the 3 day full body boring but big from the Forever book. It involves performing hypertrophy oriented volume accessory work after you get your 5/3/1 work completed. It is both brutally simple and effective, making it one of the […] Oct 31, 2024 · The Boring But Big program emphasizes progressive overload, meaning that each cycle of the program should ideally increase the weights used in both the main lift and the accessory 5×10 sets. Second, it does a good job of putting on strength and size. Jim Wendler's 5/3/1 program is famous because it's simple and effective. One of the most popular assistance programing for the 5/3/1 is the BBB version where you will perform the same exercise after the main lift but with the rep/set scheme of 5 sets of 10 reps. Beginners do not do well with multiple sets of ten reps, as they do not have the strength or technique to do them correctly. For example, if on bench press day of week 1 you would do: In Wendler’s own words, 'boring but big' is the most popular assistance template for his 5/3/1 program. The 5 3 1 Boring But Big workout regime has garnered a loyal following for a reason – it works. 5/3/1 Boring But Big (BBB) is perhaps the most popular of Jim Wendler's 5/3/1 training templates. Sep 10, 2018 · Boring But Big is the top monkey for two reasons. 'Boring But Big is easy to program, easy to use, and great for gaining both strength and Boring But Big is the most popular assistance template for the 5/3/1 training program created by Jim Wendler. Build Muscle. Feb 23, 2018 · Diet – I recommend using the same eating template as the Boring But Big Challenge. Web the most popular, effective, and brutal accessory plan is something i called boring but big. Along with Boring But Big, it's the most popular 5/3/1 template, partly because it adds a lot of volume to one's training. I'd recommend the Full Body routine Jim outlines in Beyond 5/3/1. Do not use them for the dumbbell rows. 531 BBB workouts start with the main strength compound exercise of the day, followed by 5 additional sets of 10 reps per set of the same exercisehence the Big and Boring. Another 5/3/1 Power clean variation. But I’m getting evaluated for surgery soon and already pipe-dreaming of May 3, 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. You will probably not need to do deload weeks so often though if you're still making pretty Dec 24, 2013 · would something like this be reasonable to do 3 times a week Squat Bench press row Press or something like the "Boring But Big"3-Month Challenge but do the upper and lower body day ABC movements on 1 day 3 times a week and with very Little or no assistance work Jan 31, 2016 · Hi guys. Spinal Tap Training. 'Boring But Big is easy to program, easy to use, and great for gaining both strength and Part 1 — Beginning 5 7 9 15 17 19 24 24 26 29 32 Principles of the 5/3/1 Program Warm-Up / Mobility / Flexibility Jumps / Throws Strength (Supplemental Lifts) Programming Your Training The Deload / 7th Week Protocol Assistance Work Assistance Work, Push Assistance Work, Pull Assistance Work, Single Leg / Core Bodyweight Assistance Part 2 Just do as accessories. You run the progression like a normal 5/3/1 program. November 19, 2014. 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. It gave me an “uncomfortable boner” as wendler put it in the book. 5/3/1 and BBB sets should stay the same, feel free to mess with accessory work. Added Boring But Big 5 × 5, 5 × 3, and 5 × 1 variations from the Beyond 5/3/1 book. Spinal Tap Training 2. So I added two exercices of 5 sets of 10. Your main work must be proportiona V-Taper Physique Program: https://benwinney. Full Body Power Clean 2. . Or check it out in the app stores For the past 12 weeks, I’ve been running 5/3/1 Big But Boring with FSL weights for the 5x10 assistance work for my squat, bench, and deadlift. Instead of just doing the main lifts, you'll be adding in additional sets of 5 reps at a lower weight. Squat, Press, Deadlift every workout. 'Boring But Big is easy to program, easy to use, and great for gaining both strength and May 8, 2023 · 5/3/1 BBB (Boring But Big) Spreadsheet Wendler’s 5/3/1 Boring But Big (BBB) program is renowned for both its brutal simplicity and serious results. the 5/3/1 bodybuilding template shared by Wendler. First, it is simple to follow and truly lives up to its name: boring. Reset or deload (not programmed) after 3 weeks. My question is when Jim laid out the program he didn't write ”assistance” after the main and BBB lift. Jan 30, 2012 · The most popular, effective, and brutal accessory plan is something I called Boring But Big. Full Body FSL Widowmaker. Here are some of the key benefits that make this program stand out from the rest: Strength gains: The 5 3 1 Boring But Big workout regime is specifically designed to improve your strength. myshopify. Web full body boring but big template workouts and program reviews full body boring but big build Apr 4, 2025 · Discover a more intelligent approach for getting bigger, stronger, and leaner. Over the course of this program I: improved my technique on the big three, set multiple rep and all-time weight PRs, and pushed myself harder than I’ve ever had to while fixing glaring issues I’ve As for the split it was a 5/3/1 for the main lift (one of the big 4) followed by a 5 sets of 10 of the same lift at 40~65%. 5/3/1 with 5’s for every set The Benefits of the 5 3 1 Boring But Big Workout Regime. The Boring But Big supplemental program is simple. You push extra tonnage with reps instead of load with 5/3/1. Another variation of the above. Whatever variations, percentages or exercises you choose, the important thing is to perform the 5x10 work. But I’m getting evaluated for surgery soon and already pipe-dreaming of Full Body Boring But Big 3 Day. If you don’t mind your split being a bit more conducive for strength than hypertrophy, you could do upper-lower (A/B) 3 day/week. The Boring But Big supplemental program is simple. In other words, it is a variation of Jim Wendler’s 5/3/1. Assistance Work. Of all the 5/3/1 supplemental work, Boring But Big (BBB) is easily the most popular. Boring But Big Options - 5 x 10 @ 60% Boring But Big Swap (less boring) 4 days per week For accessories I really didn't strictly follow the program - I would usually just do 2 or 3 exercises of 4 x 10 for the muscle group I was hitting that day to get a good pump and work on my mind-muscle connection. I wanted to get some feedback on my upcoming 3 day split. Jan 11, 2017 · Since I released the first edition of 5/3/1: The Simplest and Most Effective Training System for Building Raw Strength in 2009, I've been asked many questions about supplemental and assistance work. Aim for 25-50 reps of a push, a pull, and a leg or core movement. Overhead Press x 5/3/1 protocol. BBB follows the 5/3/1 template where one main lift is trained per session (bench, squat, deadlift, or overhead press) using the 5/3/1 rep pattern, and is supplemented by doing 5 sets of 10 reps for the same lift. Nov 20, 2024 · An online calculator for your 5/3/1 cycles. Basically, BBB follows the 5/3/1 template where one main lift is trained per session (squat, bench, deadlift, or overhead press) using the 5/3/1 rep scheme before dropping the weight and doing 5 What is Boring But Big? The Boring But Big program aka BBB program is a 5/3/1 training method. Build Full-Body Size Fast with the Old-School 8x8 Method in Just 40 Minutes. The BBB variation takes the original 531 program and kicks it up a notch. 'Boring But Big is easy to program, easy to use, and great for gaining both strength and Of all the 5/3/1 supplemental work, Boring But Big (BBB) is easily the most popular. i do it because my legs cant handle full bbb-squat session and still be able to do my job the next day as i would like to what i do: -i use 50% for all lifts . Use your best judgment and what you feel is best for your body. This is where the "big" in Boring But Big comes from. 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