It depends imo. I did bbb with additional arm and ab accessories and I felt fine, if anything I thought I needed more. semi-related, I know you're not supposed to fuck with the program but I've swapped out some of the bbb lifts with more isolation work since hypertrophy is the goal. I've just started doing that this month so I'll see how it goes
did you do the extra reps at 50%? it's supposed to get more fine tuned over time if it's too easy at that point in time just be patient and cut a bit would be my tip. I just do bbb and usually do like an hour of cardio every day, and i'm not so tired I have to lay in bed all day
Yeah. I started off doing 5x10 at 50%, moved on to 60%. Decided to cut some fat and typically stuck 50% for that. Eventually I did start getting worn out and reverted to what was more or less basic 5/3/1 but kept the back/arms/abs ofc. I met my cut goal about a month ago and I decided that for now I needed to do more specialization for my upper chest, etc so I'm swapping out for more bodybuilder-esque DB and isolation stuff to replace BBB, still doing 5/3/1 for the big 4 though. But honestly I'm just running on intuition as to what might work for my goal
can someone write the routine out for bbb? i cant understand the spreadsheet
Pretty much it's:
Day 1
OHP 531
BBB OHP 5x10
chins
Day2
Deadlift 531
BBB Deadlift 5x10
abs
Day3 rest
Day4
Bench 531
BBB Bench 5x10
Db rows
Day5
Squat 5/3/1
BBB Squat 5x10
abs
There's several ways to program it and different % options for BBB. I personally recommend buying the book for more specifics and options
bump for 5/3/1
I've made more strength gains on this program in a 2-3 months than I did over the course of a year with any other program
pretty sure bbb is the very max a natty can do without wanting to kys
It depends imo. I did bbb with additional arm and ab accessories and I felt fine, if anything I thought I needed more. semi-related, I know you're not supposed to fuck with the program but I've swapped out some of the bbb lifts with more isolation work since hypertrophy is the goal. I've just started doing that this month so I'll see how it goes
did you do the extra reps at 50%? it's supposed to get more fine tuned over time if it's too easy at that point in time just be patient and cut a bit would be my tip. I just do bbb and usually do like an hour of cardio every day, and i'm not so tired I have to lay in bed all day
Yeah. I started off doing 5x10 at 50%, moved on to 60%. Decided to cut some fat and typically stuck 50% for that. Eventually I did start getting worn out and reverted to what was more or less basic 5/3/1 but kept the back/arms/abs ofc. I met my cut goal about a month ago and I decided that for now I needed to do more specialization for my upper chest, etc so I'm swapping out for more bodybuilder-esque DB and isolation stuff to replace BBB, still doing 5/3/1 for the big 4 though. But honestly I'm just running on intuition as to what might work for my goal
Pretty much it's:
Day 1
OHP 531
BBB OHP 5x10
chins
Day2
Deadlift 531
BBB Deadlift 5x10
abs
Day3 rest
Day4
Bench 531
BBB Bench 5x10
Db rows
Day5
Squat 5/3/1
BBB Squat 5x10
abs
There's several ways to program it and different % options for BBB. I personally recommend buying the book for more specifics and options
can someone write the routine out for bbb? i cant understand the spreadsheet
5/3/1 OHL/DL/Bench/SQ
50 reps of the same main lift or swap at half or manageable weight.
50 reps of Push
50 reps of Pull
50 reps of One leg
sounds like shit
It’s basically what 531 BBB is unless you create your own spin of it.
>it's actually a collection of over a hundred routines
Based wendler
>...if you want to look like you don't lift
There are no 5x5 sets in 531.
FSL bro
Dang, consider me blown the fuck out.
I went from PPL to 5/3/1 BBB and lost gains
Just mix PPL with the 5/3/1 schema
Monday bench 5/3/1 bbb + hypertrophy for chest shoulder tricep
Tuesday biceps curl 5/3/1 schema + back and forearm
Wednesday squat
Thursday shoulder, etc etc
You will get best of both world
Anyone remember when that Redditor made a 5/3/1 app or something and emailed Jim and Jim just sperged out about it lmao
>Jim sperging out
Name a more iconic duo.
What does everyone think of the periodization bible?