Main Blog RSS feed

5/3/1 Bench Press Questions

5/3/1 Bench Press Questions

Question: 
You have listed 5x5/3/1 as the go to template to use for bench on the hardgainers template. Also I have noticed it pop up on other programs sort of the way widowmakers go with squats and BBS goes with the press. My question is have your thoughts now changed regarding the use of 5x5/3/1 as the go to for bench?
Read now
Boring But Big: Beefcake Training

Boring But Big: Beefcake Training

Boring But Big is the top monkey for two reasons. First, it is simple to follow and truly lives up to its name: boring. Second, it does a good job of putting on strength and size.
Read now
Bigger, Stronger, Baseball

Bigger, Stronger, Baseball

I've known the author, Nick, for over 10 years now.  Not only does he like to shoot his meals and has passable taste in music, but he is a great strength coach. I've seen how his players respond and work for him. The difference between an average/good coach and a great one is usually communication. How does he get his athletes to believe in him and trust in his process? Is he able to get his message to an athlete without resorting to gimmicks or abandoning his principles?  NIck has this in spades. Now read up. - Jim Wendler '17
Read now
Boring But Big, 3 Month Challenge

Boring But Big, 3 Month Challenge

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.

The most popular, effective, and brutal accessory plan is something I called Boring But Big.

The Boring But Big supplemental program is simple. After completing the strength work with the basic exercise (squat, press, bench press or deadlift), you perform 5 sets of 10 reps with a lighter weight. This might not seem like much work, but it'll lead to new gains in strength and hypertrophy.

Read now
Uppers, Bars and Your Yearly Goal

Uppers, Bars and Your Yearly Goal

Q:  I am not a huge fan of caffeine (aside from my morning cup of coffee) but there are times when after a long day at work it is really tough to get up for a good workout. My drug of choice here would be sugar-free Red Bull, but I am leery to start introducing something like that to my routine. What do you think - good, bad, who really gives a crap if it works for you?

A:  If you can tolerate it, it’s fine. If not, don’t use it. It’s not like you are injecting heroin so I wouldn’t worry too much about it. Stimulants, especially the older you get, have a bigger price so be sure you are willing to pay it.

Read now
5/3/1 For College & Pro Baseball

5/3/1 For College & Pro Baseball

I recently got a text from a good friend of mine who is a university strength and conditioning coach. He is the head coach for all sports and works directly with the baseball team. For 2.5 months (about 3 cycles) he used the 5/3/1 BBB training plan and reported the following...

Read now
4 Common "Boring But Big" Training Questions Cleary Answered

4 Common "Boring But Big" Training Questions Cleary Answered

Question: I've being doing the 5/3/1 full body routine that has me squatting 3 times a week for a while now. Very enjoyable, makes you feel like a man! About to move onto Phase 2. I like the sound of the 3 month BBB challenge, what are your thoughts on including that BBB template with the full body routine? If thumbs up, you got any pointers/dos & don'ts?

Read now
Jim Wendler Blog - Boring But Big...And Really Sore

Boring But Big...And Really Sore

The Boring But Big is probably the most popular, the easiest and the most widely talked about assistance protocol for 5/3/1. There are numerous ways to do this and here is one of the worst/best. Like always AND especially for...

Read now
531 2nd Edition by Jim Wendler

Boring But Big

Without a doubt, the Boring But Big is the most popular assistance template for the 5/3/1 program.  This is because it is easy to program, easy to use and great for strength and size.  There are a 2 basic ways...

Read now