Wouldn’t it be nice if training sessions were challenging and interesting at the same time? Of course, you would. What if we told you that there is a training program that comes with the name “Boring But Big” but its results are so interesting that you will not be willing to leave the gym? Wouldn’t that be exciting?
There is no doubt that the 531 Boring But Big program aka 531 BBB is unique. 5 sets of 10 repetitions are used in the 5/3/1 Boring But Big program so that you can increase your strength and hypertrophy. Following the program religiously will surely make you stand out from the crowd.
How did Boring But Big come about?
It uses the 5/3/1 training method, commonly known as the Boring But Big program. Hence, it is an adaptation of Jim Wendler’s 5/3/1. After you have completed your 5/3/1 exercises, you will perform hypertrophy-oriented accessory exercises.
A key feature of the Boring But Big protocol is that it facilitates easy programming. With this program, both strength and size gains are enhanced. Boring But Big places a lot of emphasis on lifting heavier weight on the four basic compound lifts throughout the program while promoting hypertrophy. The four exercises are the squat, deadlift, bench press, and overhead press. By strengthening these lifts, you can boost your strength and size without overstretching your muscles. In this program, the accessory work is done in a five-set, ten-rep scheme (5×10).
531 BBB: How Do You Do It?
This program aims to increase volume and weight lifted in the big four lifts: deadlift, squat, bench press, and overhead press. After you have completed the basic 5/3/1 lifts, then you should deload the weights to 50% of your maximum training capacity. To complete those five sets, you have to do ten repetitions of that weight five times. It is even advisable to change the exercises if you find monotony to be a problem. Five three-point one-arm bench presses can be followed by five ten-arm overhead presses. Similarly, you can perform 5×10 squats followed by 5/3/1 deadlifts.
Adding assistance work to your workout program will round out your program. You can also throw in push-ups, chin-ups, face-pulls, dumbbell curls, tricep extensions, cable crossovers, and leg extensions if you focus primarily on the four big lifts.
BREATHE – Boring But Big (BBB) Spreadsheet, 3/1/5
Spreadsheets become more important when calculating how much weight you will be lifting during workout sessions. You can also bring printouts of this spreadsheet to training sessions and take advantage of the formatted schedule in the excel spreadsheet.
In addition to the spreadsheet, it contains a statistics page that shows how well you did base on the top work set for the third week of every cycle. The strength to weight ratio calculated in the spreadsheet requires your body weight, which you will enter when you begin every cycle. The graphs in the spreadsheet can be used to monitor your progress after increasing your strength levels. Additionally, the spreadsheet can be customized as needed.
5/3/1 BBB Spreadsheet
An overview of how to implement our program is presented in this spreadsheet. It even includes templates to assist you. Besides your basic compound lifts, you will have to assist smaller muscle groups as well. You can perform cable flyers, hip thrusts, shrugs, skull crushers, hammer curls, broad upright rows (not to be confused with high pulls), farmer walks, and other exercises in this spreadsheet. leg curls, etc.