Boring But Big

There are two basic ways to do the Big But Boring template. The Big But Boring template is undoubtedly the most popular program for training 5/3/1. Big But Boring is great for gaining both size and strength, and it is easy to use. The Big But Boring program is easy to follow and implement.

NOTE:

You have two options if you choose to deadlift with a straight bar instead of a trap bar, for example, if you are using a different lift than the main lift: pick lighter or heavier dumbbells. Just please try the dumbbell program instead. Just use your best judgment if you are using dumbbells for the lifts. Any percentages can be used and the examples above are for reference.

Determine your maximum training weight for that specific exercise.

Estimate your maximum training weight for that exercise, leaning towards the “lighter” side for the initial training phase.

I recommend trying something new for people. For the third cycle, choose the heaviest weight and for the next cycle, choose a medium weight, and for the cycle after that, choose an easy weight. This makes me feel like shit. Doing 315 pounds is doable but tougher, while 275 pounds is easy and 225 pounds is very easy. For example, if you choose three weights instead of your max, you don’t have to calculate the percentages of your training. Another option is to pick three weights that people have thrived with. If you want to do something right, don’t try to base your max squat off the silly internet nonsense that floats around like syphilis. Usually, that nonsense is about lifting a certain percentage of your max squat. Don’t try to off-base your max squat.

Stage One: 5 rounds of 10 reps at 30% of your Training Maximum.

Round Two: 5 rounds of 10 reps at 45% of the Training Maximum.

Cycle Three: 5 rounds of 10 reps at 60% of the Training Maximum.

The 5/3/1 program automatically adjusts itself with the 5×10 routine, therefore the weights for your 5×10 routine will increase every cycle as your Training Maximum increases every cycle. After completing three cycles, you can utilize 60% of your Training Maximum for all subsequent cycles.

Additional Notes for Boring But Big (BBB)

I recommend deloading for 3 sets of 10 repetitions to cut down on your workload and use your body in the most effective and efficient way.

It’s not about the weights used, but rather the work being done. So, don’t get caught up in measuring your dick contest. Whatever exercises or variations you choose, the important thing is to perform the work in 5×10.

It is a great way to get into your training program, but this is going to be much lighter than 60%. If your grip is lacking, this allows you to choose a weight that sets with your grip. For deadlift and work, feel free to use straps and perform 5×10.

The Boring But Big program is most effective when incorporated into a training regimen lasting 3 or 4 days.

Performing the deadlift exercise 5 sets of 10 reps can be quite demanding for many individuals. If you find it too challenging, you can consider substituting this exercise with straight leg deadlifts or performing it in the mornings with lighter weights. This alternative will still target your hamstrings and lower back without leaving you exhausted.

You can superset the 5×10 pressing work with the lat work. This will cut down on workout time and keep you moving.

Begin with a lighter weight and gradually increase it if you are not accustomed to squatting or pulling without a belt. I suggest removing the belt for the 5×10 squat and deadlift exercises.

You can replace curls or shrugs with lat exercises for the lat work.

The biggest mistake in this program is trying to add more to the 5×10 work and/or the 5/3/1 sets on the BBB. The biggest mistake people make with the BBB is trying to add more to this program. If you feel that you are not working hard enough, then you may fall into this category.

You can complete the last 5/3/1 sets – follow the 5/3/1 program as you usually do.

Your conditioning exercises during the Boring But Big program should align with your objectives and your fitness level.

If you want to try different variations of squats, you can attempt one-leg exercises such as lunges, step ups, and one-leg squats. In order to do this, I suggest reducing the number of repetitions and completing 5 sets of 6 reps instead of 5 sets of 10 reps. It is important not to base the weights on any specific percentage. Instead, simply choose a weight that allows you to complete the exercise effectively.

If you don’t understand most or some of the training or terminology above, I highly recommend you read the Second Edition of 5/3/1, which provides you with tons of programming options to choose from and covers all the ground in your work. It is available in both eBook and paperback formats. Time is passing, and nothing stays the same, whether you’re getting worse or getting better.