The Boring But Big program is probably the most popular, the easiest and the most widely talked about assistance protocol for 5/3/1 Training. There are numerous ways to do Boring But Big and here is one of the worst/best. Like always AND especially for this BBB variation, I highly advise you to start with a weight that is too light. Your body will thank you. I really only recommend this variation for the squat. There is something to be said about doing some insane lifting/volume for the squat every so often. It will build muscle mass and mental mass; two things that are often missing in all of us.
- Cycle 1 – 5 sets of 10 @ 30-50% of training max.
- Cycle 2 – 5 sets of 12 @ 30-50% of training max.
- Cycle 3 – 5 sets of 15 @ 30-50% of training max.
- Cycle 4 – 5 sets of 20 @ 30-50% of training max.
- The first 2 cycles should be pretty easy so don’t worry too much. You want to let your body get used to the volume of the squatting.
- I recommend you use the same weight for all the sets through all the cycles.
- I recommend training 3 times/week when doing this; using the 3 day/week training program outlined in the book (alternating upper and lower body). I wouldn’t use this on a 4 day/week program.
- As said before, drop the deadlift or really lower the training max. Squatting is going to be the focus.
- You HAVE to eat when you do this; this is no time to be a diet queen.
- Make sure you are taking lots of Vitamin C and protein. This will help your soreness.
- Don’t go for max reps on your final sets of squatting – just get the minimum.
- This is not the smartest thing to do. But…sometimes you have to stoke the fires of stupidity.
- On the deload week, do not do the high rep squats. Just do the “normal” deload workout and leave.
- Don’t do any other assistance work other than some ab work (if you want).
For more information and variations of 5/3/1 training, read the 5/3/1 Second Edition Book available in both paperback and eBook.
