Bbb beefcake template You can get a lot done in a short time with this template. Month one: 5 sets of 10 reps at 50% of Training Max ™. July 12, 2013. It is run for 7 weeks per cycle with 4 training days per week. Some helpful links: Mythical Strength's Beefcake and Building the Monolith Templates. The author did cite 5/3/1 Forever as the Wendler recommends to try certain templates and see which one you like best. This was Jim’s reply when asked nearly this exact question: Greetings r/weightroom, . 531 needs no introduction and neither does the Boring But Big template associated with it, this is my take on the 531 BBB with extra volume. 531 squats followed by 5x10 squats, 531 Press followed by 5x10 press) Would it be alright to do the "other movement" (e. I also know that would be a disaster for Templates beyond that serve a purpose though, so I don't really have one favorite, if I'm pushing conditioning then I'd prefer lower volumes like 1000% awesome, if I'm not, and have the time, I'd probably go for something like FSL / SSL and 50-100 reps for each category. 3 weeks / 4 days per week Didn't do much for my lifts strenght but that's fine given its more of a hyperthrophy template. wicat3 Wendler lists it as a template for a good mix of size and strength. Simplest Strength Template, Anchor. com as it has a bunch of templates with a bunch of options. Hey guys I'm finishing my second round off BBB beefcake done back to back as the 2 leader/1 anchor set up I'm on anchor +1 week now. Jim does not lay out a specific nutrition protocol for 5/3/1 BBB Beefcake. Basically, BBB follows the 5/3/1 template where one main lift is trained per session (squat, bench, deadlift, or overhead press) using the 5/3/1 rep scheme before dropping the weight and doing 5 sets of 10 reps for the same lift. Currently looking to shed the fluff and get lean while keeping the noticeable gains I’ve made. I think it would make sense to do 2 cycles of the original BBB template before jumping into this. fairbjosh1 BBB Beefcake with PR sets is not a Wendler-approved program. I have been barbell training for around 3 years using various programs. The reason I do 3 days a week is because for my back training I like to do OmarIsuf’s 3 day/week pull up program. Bench 5/3/1, Bench BBB, chin ups 4x10, dips 3x10, overhead tricep extension 3x10 Deadlift 5/3/1, Deadlift BBB, face pulls 4x15, calve raises 4x10, lying leg raise 4x15 OHP 5/3/1, OHP BBB, lat pulldown 4x10, lateral raises 3x10, bicep Maybe also stay away from BBB if your goal is to increase max strength short term instead of building your base. Top set: 270lb x 5 BBB @ FSL: 205lb 5x10 (Completed in 12 minutes) Dips @ BW: 2x25 Facepulls @ Red resistance band (not sure of weight): 5x20 Bodyweight - 160. I know historically Beefcake is a specific template with prescribed accessories. 2 cycles of an anchor (FSL probably), TM test, then back to BBB This is a setup for a new Since u/ZBGBs mentioned the scarcity of 531 while cutting reviews, I decided to share my experience. I did 5x20 pull aparts every session, supersetted with the main work. I typically did the full workout in 45 mins including accessories Conditioning drives appetite a lot Results / lesson learned / thoughts. Jim Wendler 5/3/1 Coaching. Day 2. You can also see it be done in the BBB Beefcake program. 5/3/1 sets and reps are explained in the 5/3/1 book. Squat - BBB Beefcake (but with SSL for week 3 pervertor style) Reply [PROGRAM REVIEW] BBB Beefcake. Male, 30 years old, 185cm. true. That's what the BBB beefcake template is all about. My original plan for this run was to hit bare minimum reps (5 on 5s week, 3 on 3s week, 1 on 5/3/1 week), but toward the end I was only good for the second set of mainwork Question cor 5/3/1 BBB Beefcake. Related: Jim Wendler’s Building the Monolith, 5/3/1 Glossary 5/3/1 Books 5/3/1 Forever by Jim Wendler. . Hey, I want to start this template and gain as much mass and strength as possible without neglecting arms and shoulders. It is both brutally simple and effective, making it one of the most popular 5/3/1 variations. 531 squats followed by 5x10 deadlifts, 531 OHP followed by 5x10 bench, etc. That looks nice. Jim_Wendler September 11, 2019, 3:12pm 2. I have no idea what it means for the program to be relevant, but it’s still effective, just like how it was effective 5/3/1 BBB Beefcake #2 (3 weeks + 1 week deload) 5/3/1 Building the Monolith #1 (3 weeks) 5/3/1 Building the Monolith #2 (3 weeks + 1 week deload) The article and program template have been reproduced here for archival purposes. Archived post. FSL just means do sets of your first set weight for volume. This template is not really 5/3/1 at all but it’s from Wendler and definitely reflects his way of thinking. For 3 days a week BBB the only way to do it is to let one cycle “bleed” into the next. It has by far the most templates listed in it, including BBB and all its variations. The latest in the 5/3/1 series, 5/3/1 Forever collects all of Jim’s thinking on 5/3/1 with the latest training methods (e. The lifts The template in the Forever book is good but apparently it was first posted in Jim’s website, with m Is Boring But strong still recommended? “BBB Beefcake” was released a few years ago and is still very popular. I also have created an accompanying spreadsheet that can be used to follow along with the program. It follows the model called “Beefcake” which involved dips, chins, face pulls, etc. I read somewhere that after you do your 3 sets of your main lift you move into 5 sets of 10 reps but I thought the 5 sets go 30% 40% 50% 60% 70% but I’m seeing the 5 sets listed as the first percentage of your main lift. I wanted to run BBB Beefcake with the 5/3/1+ as my set up for the core lifts however tonight I’ve read some posts that say I should be using 5’s pro with this particular template. BBB beefcake accessories. You will need many more calories to recover from a lifting session with BBB Beefcake. It's 100% doable as long as your eating to recover and progress. I have a question, it seems like the recommended BBB template is similar to the beefcake one online, where you do 5s pros and then FSL for your BBB sets. r/weightroom. Be sure to check out Jim's 5/3/1 Forever book, which 5/3/1 BBB BEEFCAKE. xlsx), PDF File (. Considering what came after it in the program Essentially this program is focused on the 4 main power lifts – overhead press, deadlifts, squats, and bench press – 1 day for each lift + assistance exercises (or, for the BBB template, 5 sets of 10 reps of that compound exercise at around Without a doubt, the Boring But Big is the most popular assistance template for the 5/3/1 training program. All weights are in pounds. I had a compressed schedule today and set my mind to getting this workout done in under half an hour. The most popular, 5/3/1 BBB for bodybuilding is an interpretation of Jim Wendler’s 5/3/1 BBB strength program that is focused on bodybuilding aesthetics and hypertrophy instead of raw strength. Being one of the most popular variations of the workout, it is a long-followed and efficient workout routine. It will help you succeed more than a spreadsheet will! The 5/3/1 BBB template (and many more) are detailed in Wendler’s 5/3/1 Second Edition. The program alternates week to week between high intensity sets of 5, and high volume BBS sets, also of 5. jimwendler. com/blogs/jimwendler-com/boring-but-big-beefcake-training. 4 exercises. However, I will say that I switched back in last August or September to Forever programming, and as others have said, it manages fatigue very well. Lots of routes to go down, I wouldn’t worry about getting it perfect as the stimulus is changing every 1-1. For this leader I’m thinking of going with Forever BBB, rather than Beefcake BBB but I’m slightly confused with the new guidance on accessories in comparison to original 531 BBB. It’s a while since I’ve run it so my memory isn’t 100% clear, but I basically took what Wendler outlined in the BBB Beefcake article and added a few things. As part of the r/gainit programming party, I've completed BBB Beefcake (I'm a little ahead of schedule) and wanted to share my write-up. I am finishing the introductory recommended supplemental from Forever, which works in the 40-60% range. It is also included in Wendler’s latest work: 5/3/1 Forever, which also includes 50 5/3/1 templates and “finally co The program 5/3/1 Beefcake is laid out by Wendler in this post: https://www. honestly I would just buy Forever. December 18, 2014. There is 1 template that I was looking at that requires running 1600 meters for the first half, then 2400 meters the 2nd half. The BBB supplemental work follows a scheme of 5 sets of 10 reps (5×10). Background. Here we have all that included with a couple extra movements I felt just couldn’t be left out. I’m on day two so still trying to find my way through accessory work. I do 3 days a week BBB Beefcake (5x10 @ FSL). I have not done the anchor cycle, which means my result is that I completed the cycles while cutting. The 7 cycles of this spreadsheet bring a detailed and descriptive overview of how you will be proceeding with the program. (BBB) Spreadsheet. Feel free to post your workouts, questions, and any helpful lessons you learn along the way. I have been using blackironbeast. The one that caught my eye was BBB (beefcake in particular), but that’s where the confusion starts. This is because Boring But Big is easy to program, easy to use and great for gaining both strength and size. Strength. For example, I know that BBB with plus sets always progresses my Bench. In Forever there is a BBB FSL template that takes the same concept and just gives you a recommended accessory rep range similar to most Forever templates. anchors and leaders) and over 50 different 5/3/1 training templates. Month two: 5 sets of 10 reps at 60% of TM. 5 3 1 Bbb Beefcake Template - Invigorate your company and release your creative thinking with our treasure trove of cost-free design templates! Whether you're a busy specialist looking for to streamline your routine or a craft fanatic yearning for task ideas, we've obtained you covered. 2 Likes. More posts you may like Related 5/3/1 Strength Hi all, So I am going to start one of the 5/3/1 templates and would like some suggestions/feedback. There are The 531 Boring But Big program aka 531 BBB is surely one of its kind. It is a beginner level plan to achieve general fitness goals. Open comment sort options Also on his BBB template he suggest 2 days max of hard conditioning and 3-5 of easy conditioning. Less boring. The real version of Beefcake with 5s pro is already the hardest 531 program in existence, so I’m not sure why you decided to make it even harder. i just think its better to find what % you can handdle for each lift also don't bother if arent eating enough to gain weight Mastering the 5/3/1 Workout: Your Ultimate Guide. While I love the challenge this last round has made me question if this can be done long term bbb @75% squat the worst but I pushed through. It was written by /u/GriefandHoz and is not officially endorsed in any way by Jim Wendler. 00:00. 5_3_1 BBB Beefcake & BTM - Free download as Excel Spreadsheet (. Interval. It's also notably one of the most grueling templates, especially for deads. Dips and Chins will absolutely make your arms bigger and between all the pressing and pulling your shoulders should be . Rest Time. Reply reply OG BBB Bench 531+ (AMRAP last set) Bench 5x10 @ 50% Rows 5x10 Forever BBB Bench 555 (5 reps on all sets) Bench 5x10 @ 50% Push Pull Legs BBB Beefcake This thread is for Mythical Mass program partygoers. I like to share these to demonstrate how these workouts don't NEED to take a long time. Same I have seen the templates for the program party with the 5x10 at 60-75% TM and I know I can’t do it for 5 full sets lol Looking for recommendations on a appropriate 5/3/1 template with enough volume with the goal of gaining size. Challenge. So I recently bought forever and am reading through it, I also just finished my first week of 5/3/1. It Use a minimal strength template (not BBB) if done on the same days as a CrossFit-style WOD. T NATION 5/3/1 Template for Size. INTRO. Beefcake is one of the few templates with pre-programmed Assistance lifts. is this template considered more of a once in a while challenge like building the monolith? The 5/3/1 BBB Beefcake routine by mikonaval is a 4 day workout plan. Sets. As usual, this is going to be a long one. 01:00 New to 5/3/1 and want to start BBB Beefcake today. It focuses on high volume accessories to induce hypertrophy after the main strength sets. BBB-Beefcake was the first template that we ran many, many weeks ago. Day 3. Building the Monolith (AKA "5/3/1 for Size"), BBB: Beefcake Training, and 5/3/1 for Hardgainers are three awesome and free templates to check out. It combines the strength gaining protocol of the 5/3/1 program and it’s hypertrophy oriented approach of performing 5 sets of 10 reps. I’m also aware to learn about 5’s pro I’ll need 531 forever. You can use FSL weights for BBB if you want to try it but you need a really conservative training max. I am currently coming from a upper/lower split 5x5 program using bench, squat, deadlift and press using 85% of my 1RM, with a bit extra supplemental work ( Can post if relevant ). Is running Since I released the first edition of 5/3/1: The Simplest and Most Effective Training System for Building Raw Strength in 2009, I've been asked many questions about supplemental and assistance work. Last sets on the 5/3/1 are not taken to failure; only the required reps are done. 9 weeks / 4 days per week. Intro and background. On upper body days 16 votes, 33 comments. It doesn't much matter, and if OG BBB works for you, continue using it. Overall, I kept the percentages light and focused 5_3_1 BBB Beefcake & BTM - Free download as Excel Spreadsheet (. It uses 50% for the 5x10 supplemental Why 531 BBB (Boring But Big)? BBB is definitely one of my fave 531 templates. If you want to drop back down to 50%, that would work too. Day 1. Plan Description. This was my first time ever running a 5/3/1 program, so I wanted to do it right. After four years of slowly bulking, with the mindset of being at a slight calorie surplus 5/3/1 Boring But Big (BBB) is a popular variation of Jim Wendler's famous 531 method for intermediate lifters to gain size and strength. The document outlines a 3 week training program with workout details including exercises, sets, reps, I’ve bought beyond 531 as I was looking to change my training and have read good things about it on the forum. I’m pretty sure the template calls for doing something in each category every workout. Reply reply geertdv Full 5/3/1 BBB Beefcake 5s Week Bench Workout in 27 minutes using the Malcolm X Method Starting with the video. This template does seem focused more on putting on upper body mass so it's not too surprising, but I actually like this Okay so the idea is to follow the 5/3/1 BBB template but add one more day by doing rows. Together, with a deload in the middle, they take 13 weeks to complete. 5 months. Apart from your basic compound lifts, you will be required to perform some assistance work for smaller muscle groups. Technically Boring But Big is a high volume approach. Discover a diverse series of downloadable themes The BBB variation uses the same 5/3/1 template. Deadlift. Business, Economics, and Finance. Increase. In general, all we are doing is trying to maintain the heavy weights and using the volume of Boring But Big (BBB) to raise strength. After finishing the normal 5/3/1 lifts , you deload your bar down to 50% of your training max and do Hi everyone, I’m running BBB Beefcake at the moment then going into a Deload next week, then 1 cycle anchor (531+, 5x5 FSL), a test week and then back into a leader for 2/3 cycles. Deadlift shot up the most with about 50 lb. SSL means do sets of your second set weight for (possibly less) volume. Bigger Stronger Leaner. Build Muscle. The 5/3/1 Boring But Big (BBB) program, developed by Coach Jim Wendler, is a variation of his famous 5/3/1 workout philosophy. More posts you may like r/weightroom. Don’t be afraid to mix and match for different lifts, as long as you’re sticking to the principles of the program. The next time I ran it, I took my TM up higher and ended up using 3s progression. We're all gonna make it. Hello, This is a review/recap of my run of the first 2 blocks of Mythical Mass: 5/3/1 Boring But Big Beefcake and 5/3/1 Building the Monolith. FWIW, I’ve run Forever BBB and BBB Beefcake while keeping two days of JW’s hard conditioning in the mix—I pushed the sled for something like 500 yards, hey, I would like your opinion on the supplemental work for BBB. I like the simplicity b/c I train at home and have limited equipment (rack, bb, pulley, dips handles and some 5/3/1 BBB Template I made a color-coded spreadsheet for BBB since I couldn’t find an aesthetically pleasing one with supplemental lifts, accessories, and conditioning. Reps. 3 lbs (down 0. BBB is its own template. After doing some research, I've roughly followed the template and made this routine. If you prefer to use a free app version of 5/3/1, Boostcamp is a solid option. If you want to do Beefcake, but you're not sure you can do the 75% sets, you may want to reconsider your TM. ), or does he keep the movements Boring But Big Beefcake. You can even use the templates to get properly guided. Buying 2nd Edition or Beyond seems like a waste at this point since you can get all the info from those books online but Forever has all of newest recommendations and his best info is really his Leader/Anchor system which you wont find in any other book I finished my third cycle of BBB Beefcake and got some pretty good results. dagill2 July 10, 2021, 6:27am 4. Wendler's blog post on BBB Hi all, I’ve been looking at 531 BBB Beefcake and I’m really buzzing to get cracking with it but I have a couple of questions to make sure I’m understanding things correctly (sorry if these have been asked before): For once JW is very specific on accessories with 531 Beefcake but doesn’t seem to specifically list any pulling between the main lift sets. The first 3 weeks are BBB Beefcake, and the second 3 weeks are Building The Monolith. BBB Beefcake. Doing this would keep you working in the new relative intensity range you worked up to in the 3rd month, with week 1 BBB sets at 65%, week 2 at 70%, and week 3 at 75%. I've always been better at deadlifts for reps than singles. It is structured for one cycle (3 weeks + deload) of each lift, after which point you can update the training maxes for the next cycle. 3. Ran out of room for the progressive warm-ups and never personally bothered to move plates around on warm-ups anyway. But i will be honest here i will not do this again lol mostly because squats and deads@ fsl are the devil shit even ohp . BBB beefcake is bbb @fsl weights but is not meant to be a program run continuously. The document outlines a 3 week training program with workout details including exercises, sets, reps, and percentage of training max for each day. There is an updated "beefcake" version on Jim Wendler's blog that is also great Reply reply Top 1% Rank by size . Does that apply to Beefcake (I assume so You can do BBB at 65%, though it's not exactly BBB Beefcake. I do 3/5/1 so on the 1s week the first session will actually be 5s overhead press. The template is similar to BBB, but with In Beefcake, Wendler's template has you doing the 531 sets and 5x10 sets of the same movement on the same day (e. Not just 50%. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla Fixed the rep/set notation in the BBB section. Also, Boring But Big option to pair Squat work sets with BBB deadlift sets, etc. Wendler Classic template Jim Wendler's 5/3/1 workout spreadsheet and template resource page. Boring But Big FSL 3 Day. Together, with a deload in the middle, they take 13 weeks to complete. thanks for pointing it out. Reply reply Top 5% Rank by size . The first time I ran BBB Beefcake, I used 5s progression (5 reps for all main work sets). Personally, I've found that I really like using 3/5/1 - something that a lot of templates in Forever advocate for. pdf), Text File (. A lot of individuals have success doing FSL weight for their BBB sets. I wouldn’t ordinarily bother to write yet another review of Beefcake, but as far as I know there’s only one other instance of someone running this on a cut on r/weightroom so I thought I would share my experience with it. Folks BBB Beefcake W1D3. Boring But Big Beefcake template works well if you want to do something like this. Legs are still skinny, it's embarrassing. His exact wording is I generally followed the BBB assistance template, meaning 5x10 of the main lift each training session, though I did spend 6 weeks or so following Triumvirate for some variety. I did the Just clarification on if setting up 1000% awesome with BBB work instead of 5 x 5 @ 80-85% is ok? For example: Day 1: Squats 5s (351) Bench or Press 5 x 10 @ 60/50/70 increase and repeat Or can Beefcake just like BBB be used as a 3 day plan? One last question, is Beefcake a challenge template like BTM or is it a template that can be ran over and over again A template for 5/3/1, Boring But Big (BBB) at its core is a volume program to just do a bunch of the big four lifts: deadlift, squat, bench and overhead press. It provides the initial 1RM and training max weights for the main lifts of squat, bench press, Wendler has answered most of this here: I always suggest you try a few different templates for a few cycles each to see how you respond to each. The idea is Monday 5/3/1 Deadlift 5x10 Deadlift variations Accessories Push - Paused Bench Pull - Lat Pulldown Single Leg - Bulgarian Split Squat Why not just do BBB Beefcake? - This post is just a random thought while walking home from school, it's not I've been struggling to recover and make time (school) for my Upper Lower split with minimal progress being made, so I've decided to switch my routine and try out the 5/3/1 BBB Beefcake Variation, doing the 7th week protocol. This would be something like 5x5 or 531 for only one or at most two lifts. Excluding work when wanting to gain muscle strikes me as an interesting approach. Strength and Muscle. T3hPwnisher September 20, 2022, 4:15pm 5. With this template, it is much more manageable so having a defined goal to press towards would be a good thing to have in mind before starting, and something I'm going to try to do in templates going forward. On my 63 rd birthday in August I was able to perform 15 dead hang pull ups, 63 strict push-ups, and ran 1 mile in I agree with the sentiment. Simplest Strength Template (Top Set variation), Anchor. Building the Monolith. Month three: 5 sets of 10 reps at 70% of TM. For a 14 week training cycle, something like: Weeks 1-6: Vanilla BBB Week 7: Deload Weeks 8-10: Beefcake Week 11:Deload Weeks: 12-14: Beefcake Then I’d probably do something that goes for hypertrophy again like BBB Beefcake into BTM. Learn how to Strength and Muscle with this workout template. I feel 100% better physically and 1000% mentally. Ramping up your BBB percentage is a valid approach to BBB. A subreddit for general weight training discussion, focused on intermediate level and above in Without a doubt, the Boring But Big is the most popular assistance template for the 5/3/1 training program. 5/3/1 BBB Spreadsheet. New comments cannot be posted and votes cannot be cast. Your Before diving in, I want to recommend actually reading the book. On something like BtM or Beefcake my goal was to just survive and hit the 100 pullup/200dips on day one. You can - however the 5x10 works better if your goal is size/hypertrophy. I’m running BBB template and was wondering what everyone did for accessory work. 8. 7 lbs from last week) Today felt like the easiest day so far. Boring But Big is the most popular 5/3/1 workout scheme that targets both strength and muscle hypertrophy. If I shared your goal I would personally run BBB Beefcake -> BtM and repeat. g. xls / . Boring But Big Challenge. Thank you @T3hPwnisher for all the recommendations. Looking to run 5/3/1 as a cutting phase this time around me will be using the assault big, kettlebells and heavy sand bag for The Program in a Nutshell. Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. Template Review Hello, This is a review/recap of my run of the first 2 blocks of Mythical Mass: 5/3/1 Boring But Big Beefcake and 5/3/1 Building the Monolith. It takes one main lift per workout, either bench, overhead press, deadlift, or squat, and follows with the traditional 5/3/1 rep scheme before decreasing weight and performing 5 I followed Forever BBb template, which includes: 5 pros for the working/heavy (sets of 5, no prs) 3/5/1 setup vs 5/3/1 sequence (flip week 1 and 2 %s) 60, 50, 70% bbb lifts (week 1, 2, and 3 respectively). Download Wendler 5/3/1 program spreadsheets and automate your workout progress. You could do that and just pick your accessories as you see fit. There’s about 10 different templates over the 4 books. We're all gonna make it Read More. txt) or read online for free. Share Sort by: New. If you’re new to 531 it’s a 4 week cycle with 3 Can you run the 531 BBB Beefcake template Malcolm X style? For some reason I thought I saw it somewhere, maybe on his private forum, I could be mistaken though. I'm not an absolute beginner to lifting (2 plate bench, 3 plate deadlift), but I'm sick of fucking around with PPL and want to follow a laid out plan. 3 cycles of bbb, deload week. (BBB) program, I highly, highly recommend starting very light on the lower body assistance work. Bench and press went up but not by a whole lot. 5/3/1 BBB is based on Jim Wendler's original article and is also free on the Reddit r/fitness wiki. also it is normal for any 531 template to feel light at first but it will ramp up in time it's the whole gist of it to have slow but There are 531 templates that are intended to build size. 5/3/1 BBB Beefcake. If you follow the principles of 5/3/1 correctly and consistently, you can Over recent months have followed 5/3/1 BBB beefcake and The deep water programme. As COVID continues to be a thing and the possibility of strongman competitions still being far out of reach, I decided to join the programming party over at r/gainit on reddit Doing BBB at FSL percentages is a Leader in 5/3/1 Forever. BBB with smart assistance selection would work very well. And if you're newish to lifting BBB beefcake probably isn't where you should start. If you can't, because life, then switching templates may be more effective. Day 4. Barbell Squat Upper Legs. I will check out the BBB but beefcake. 3 weeks / 4 days per week. Workout 1. I'm a loner Dottie, a rebel. I have done three cycles of 531 BBB Beefcake while cutting. This spring I was planning my first cut in over a year and after reading about u/murrtu’s experience running Beefcake on a cut I decided it sounded like a Using your principles, I was able to gain 20 pound of solid muscle over the past year. It is basically the Boring but Big template, using First set last (FSL) A guide to the Boring But Big Beefcake program. dzkj yhncln wnbqk wkmw vubtijk jrob htvjch vzowo ardkzqrx ylfff izrkb ygaojg ppkhh koph yuno