>is the only routine you'll ever need

>is the only routine you'll ever need

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  1. 12 months ago
    Anonymous

    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

    • 12 months ago
      Anonymous

      pretty sure bbb is the very max a natty can do without wanting to kys

      • 12 months ago
        Anonymous

        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 frick 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

        • 12 months ago
          Anonymous

          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

          • 12 months ago
            Anonymous

            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

  2. 12 months ago
    Anonymous

    can someone write the routine out for bbb? i cant understand the spreadsheet

    • 12 months ago
      Anonymous

      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

      • 12 months ago
        Anonymous

        sounds like shit

        • 12 months ago
          Anonymous

          It’s basically what 531 BBB is unless you create your own spin of it.

  3. 12 months ago
    Anonymous

    >it's actually a collection of over a hundred routines
    Based wendler

  4. 12 months ago
    Anonymous

    >...if you want to look like you don't lift

    • 12 months ago
      Anonymous

      There are no 5x5 sets in 531.

      • 12 months ago
        Anonymous

        FSL bro

        • 12 months ago
          Anonymous

          Dang, consider me blown the frick out.

  5. 12 months ago
    Anonymous

    I went from PPL to 5/3/1 BBB and lost gains

    • 12 months ago
      Anonymous

      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

  6. 12 months ago
    Anonymous

    Anyone remember when that Redditor made a 5/3/1 app or something and emailed Jim and Jim just sperged out about it lmao

    • 12 months ago
      Anonymous

      >Jim sperging out
      Name a more iconic duo.

  7. 12 months ago
    Anonymous

    What does everyone think of the periodization bible?

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