PBs.
Build Strength with Barbells
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’ template.
In Wendler’s own words, 'boring but big' is the most popular assistance template for his 5/3/1 program. 'Boring But Big is easy to program, easy to use, and great for gaining both strength and size,' says Wendler.
, or overhead press) and repeat it for a higher rep, higher volume bout of five sets of 10 reps, combining it with another 5x10 of a complementary exercise. Alternatively you can perform one of the other big lifts, i.e. heavy squats followed by high rep bench press. This means that in any given training session, you’ll perform a maximum of two to three movements. Simple. Maybe even boring, but the muscle-building results? BIG.
Here’s how you can incorporate both 5/3/1 and 'boring but big' into your training to smash your strength goals, add massive amounts of size, and declutter your training so that you concentrate on the important part: the heavy lifting.
How To Perform The 5/3/1 Boring But Big Template
and leading to new strength and size gains.
are to be believed.
, alternating between lats/abs in subsequent sessions.
If you think this all sounds a little too easy, then heed Wendler’s advice: “Do not try to add more to this program – this is the biggest mistake people make with the BBB. They think they need to do more. If you feel you fall into this category, then you are clearly not working hard enough on the 5/3/1 sets and/or the 5 x 10 work.'
) and figure out what weights to use for your big four lifts across the week, so we’ll just list the percentages you should be aiming for in each session, each week.
As for picking weights for the 5 x 10 assistance work, Wendler advises that we err on the side of caution, especially on leg day: “I highly, highly recommend starting very light on the lower body assistance work. Even if the weight seems very light and the sets easy, you will be insanely sore from squatting and deadlifting for five sets of 10 reps. There is no point in making yourself so sore that you cannot train the next day.”
Although most people opt to use around 50% of their training max for their sets of 10, Wendler adds this rule of thumb: 'If you are new to BBB, start with the lightest weight on the bar that won’t embarrass you. Something that still keeps your ego from being completely and totally broken.' Sage advice.
Spread your training across the week. If you can only make it to the gym three times, simply work your way through all 4 sessions sequentially and then begin again. Either way, complete the cycle 4 times, observing the percentages and reps each week, then repeat, adding weight to each lift.
The 5/3/1 Boring But Big Plan
Day 1:
Overhead Press x 5/3/1 protocol
Wk 1: 3 x 5 @ 65%, 75%, 85%,
Wk 2: 3 x 3 @ 60%, 80%, 90%
Wk 3: 5,3,1 @ 75%, 85%, 95%
Wk 4: 3 x 5 @ 40%, 50%, 50% (deload week)
Overhead Press 5 x 10
. Slowly lower your bar back to your shoulders and repeat. Avoid excessive arching in your lower back throughout.
Pull-Ups or Lat Pull-Downs (or Chin-Ups) 5 x 10
pause before lowering to the starting position. If you can’t perform 10 chin-ups, use a band for assistance or switch to the lat pull-down machine.
Day 2:
Deadlift x 5/3/1 protocol
Wk 1: 3 x 5 @ 65%, 75%, 85%,
Wk 2: 3 x 3 @ 60%, 80%, 90%
Wk 3: 5,3,1 @ 75%, 85%, 95%
Wk 4: 3 x 5 @ 40%, 50%, 50% (deload week)
Deadlift 5 x 10
arching of the lower back.
Hanging (or Lying) Leg Raises 5 x 10
Slowly lower your feet, but don’t let them swing back behind you. Repeat, keeping tension on your core and avoiding swinging your legs.
Day 3:
Bench Press x 5/3/1 Protocol
Wk 1: 3 x 5 @ 65%, 75%, 85%,
Wk 2: 3 x 3 @ 60%, 80%, 90%
Wk 3: 5,3,1 @ 75%, 85%, 95%
Wk 4: 3 x 5 @ 40%, 50%, 50% (deload week)
Bench Press 5 x 10
) keep your elbows at 45 degree angle, pause here before explosively pressing back up.
Three Point Row 5 x 10
). Squeeze here briefly, then lower the weight under control until your arm is straight and you feel a stretch through your lats. Repeat. Perform prescribed reps, then switch and repeat with the opposite arm.
Day 4:
Barbell Back Squat x 5/3/1 Protocol
Wk 1: 3 x 5 @ 65%, 75%, 85%,
Wk 2: 3 x 3 @ 60%, 80%, 90%
Wk 3: 5,3,1 @ 75%, 85%, 95%
Wk 4: 3 x 5 @ 40%, 50%, 50% (deload week)
Barbell Back Squat 5 x 10
). Stand back up explosively, take a deep breath and repeat.
Cable (or Band) Crunch 5 x 10
and slowly returning to the start position.
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