당신은 주제를 찾고 있습니까 “531 bbb beefcake – Boring but Big program review“? 다음 카테고리의 웹사이트 https://chewathai27.com/you 에서 귀하의 모든 질문에 답변해 드립니다: https://chewathai27.com/you/blog. 바로 아래에서 답을 찾을 수 있습니다. 작성자 Natural Hypertrophy 이(가) 작성한 기사에는 조회수 23,626회 및 좋아요 344개 개의 좋아요가 있습니다.
531 bbb beefcake 주제에 대한 동영상 보기
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d여기에서 Boring but Big program review – 531 bbb beefcake 주제에 대한 세부정보를 참조하세요
More like boring but small, amirite guys?????
Program below:
Example 1
Day One
Press – 5/3/1
Press – 5 sets of 10 reps
Lat work – 5 sets of 10 reps
Day Two
Deadlift – 5/3/1
Deadlift – 5 sets of 10 reps
Abs – 5 sets
Day Three
Bench Press – 5/3/1
Bench Press – 5 sets of 10 reps
Lat work – 5 sets of 10 reps
Day Four
Squat – 5/3/1
Squat – 5 sets of 10 reps
Abs – 5 sets
Example 2
Day One
Press – 5/3/1
Bench Press – 5 sets of 10 reps
Lat work – 5 sets of 10 reps
Day Two
Deadlift – 5/3/1
Squat – 5 sets of 10 reps
Abs – 5 sets
Day Three
Bench Press – 5/3/1
Press – 5 sets of 10 reps
Lat work – 5 sets of 10 reps
Day Four
Squat – 5/3/1
Deadlift – 5 sets of 10 reps
Abs – 5 sets
531 bbb beefcake 주제에 대한 자세한 내용은 여기를 참조하세요.
Boring But Big: Beefcake Training – Jim Wendler
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 …
Source: www.jimwendler.com
Date Published: 6/8/2021
View: 5046
BBB Beefcake : r/531Discussion – Reddit
This next phase of my training will bring Me back to 531 for Fat Loss training. The other mistake I made was not eating enough in those last …
Source: www.reddit.com
Date Published: 10/5/2021
View: 891
5/3/1 BBB Beefcake Programming? – Forums – T Nation
Wendler recommends to try certain templates and see which one you like best. The one that caught my eye was BBB (beefcake in particular), …
Source: forums.t-nation.com
Date Published: 11/4/2022
View: 854
Program Review: Boring But Big Beefcake Training | by Erik
What is Boring But Big: Beefcake Training? … Boring But Big is the king of 5/3/1 Templates. It’s the most popular template and it seems to …
Source: erikcieslewicz.medium.com
Date Published: 7/11/2021
View: 3965
PROGRAM REVIEW: 5/3/1 BBB BEEFCAKE – Mythical Strength
PROGRAM REVIEW: 5/3/1 BBB BEEFCAKE. [Hey folks, I don’t know why blogger is being so stup with the formatting on this post. Sorry].
Source: mythicalstrength.blogspot.com
Date Published: 8/24/2021
View: 8485
jinn the human (@thighranosauruswrex) • Instagram photos and …
Last 6 weeks of 531 bbb beefcake. Ended with 2652×5 and then 4×10 at 185 · Lolol mam wtf, can’t get a single good veo in this gym.
Source: www.instagram.com
Date Published: 9/7/2022
View: 466
주제와 관련된 이미지 531 bbb beefcake
주제와 관련된 더 많은 사진을 참조하십시오 Boring but Big program review. 댓글에서 더 많은 관련 이미지를 보거나 필요한 경우 더 많은 관련 기사를 볼 수 있습니다.
주제에 대한 기사 평가 531 bbb beefcake
- Author: Natural Hypertrophy
- Views: 조회수 23,626회
- Likes: 좋아요 344개
- Date Published: 2020. 11. 1.
- Video Url link: https://www.youtube.com/watch?v=hT4zgNcMOBY
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. Getting bigger, even if you don’t follow Boring But Big, requires a few adjustments that are time-tested.
Your main work must be proportional to your supplemental work. In the case of Boring But Big, the supplemental work is hard (as in a lot of volume is done with a “big” movement.) Because of this, the main work (main sets of the program) must be done in a limited manner. 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.
Your conditioning must be proportional to your lifting. The more volume and work you do in the weight room must be reflected by doing LESS strenuous conditioning work. In the case of getting bigger, you are not using conditioning for any other reason other than improved aerobic ability and recovery. Too many people try do too much of both and shit the bed on both. So your conditioning has to be such that it doesn’t break your body down so much that you can’t recover from the work in the weight room.
Your calories has to be reflect your volume and your goals. Getting bigger is no different than getting stronger or becoming a better athlete in terms of principles. You eat for performance. And if your “performance” is getting bigger (more muscle mass) than you have to eat enough food to illicit recovery and to give your body fuel. It’s that simple (in principle).
Your assistance work (this is the work that is done AFTER the main lift and the supplemental) has to be proportional also. Again, because we are doing a “hard” amount of supplemental work, you have to leave yourself some room to recover for the next workout. One thing that we’ve been experimenting with is using something like this for the BBB. Note: Main lifts are still done 5/3/1 style to preserve the philosophy of smart and progressive programming.
Monday
Squat
Squat 5×10
Assistance: Dips x 50, chins x 50
Tuesday
Overhead Press
Overhead Press 5×10/rows 5×10
Assistance: Ab work x 50, single leg work x 25/leg (optional)
Thursday
Deadlift
Deadlift 5×10
Assistance: Dips x 50, face pulls x 100
Friday
Bench press
Bench press 5×10/rows 5×10
Assistance: Ab work x 50, single leg work x 25/leg (optional)
Note: All supplemental work is done with FSL weights: we generally recommend all 50 reps of supplemental work is finished in 20 minutes. This includes the rows on press/bench press day. We do NOT program rows – just row something and get on with your life.
This is just an example but I’m sure you get the principle/idea behind it. The assistance work is not done “crazy” but you get some extra work in and aren’t totally burnt out. NO lower back work is done (back raises, for example) due to the volume work of the lower back in deadlifting and squatting.
Just remember that everything needs to be in the right proportions when training. You do a lot of one thing, something needs to come out. This is the cardinal rule of training.
If you don’t understand some, most or any of the above training or terminology, I highly recommend you read the 5/3/1 Second Edition book which is available in both paperback and an immediate download eBook. It covers all the ground work and provides you with tons of programming options from which to choose, for many years to come. Time is going to pass and nothing stays the same; you’re either getting better or getting worse.
5/3/1 BBB Beefcake Programming?
Last week I asked in the BLS section what program I should be doing after a LP program and a lot of people recommended 531. I’ve tried it in the past but didn’t feel ready for it after doing the workouts. Meanwhile I read through the e-books and it left me confused to say the least. On the other hand, I’ve done 2 workouts and I must say that I have a totally different feeling about the workouts now, as if I’m at the right point in my training career to start the program. Wendler recommends to try certain templates and see which one you like best.
The one that caught my eye was BBB (beefcake in particular), but that’s where the confusion starts. There’s about 10 different templates over the 4 books. I like the simplicity b/c I train at home and have limited equipment (rack, bb, pulley, dips handles and some dumbbells), but I’m not sure which template to pick. It’s generally recommended to not do the amraps for bbb and focus on the assistance work. Yet I see a lot of people say that the 5×10 work at 40-60% is a bit light (reason being is that for muscle growth it’s been well established that you should train close to failure which 5×10 at those percentages doesn’t do) and Wendler put out a bunch of other options in the forever book. On the other hand 5×10 fits into the philosophy of submax training.
Therefore… For DL/SQ I was thinking about doing FSL 5×5 since there seems to be a discrepancy between upper and lower body lifts on how high the % for assistance can be (5×10 even with 60%, let alone FSL, seems daunting). On SQ and DL I mainly want to ingrain good technique and up my strength, I also think it’s already a good amount of volume to atleast get some muscle growth out of it. On the upper body lifts my goals are shifted more towards hypertrophy. Either I do the 5×10 assistance at 60% (I tried bench 5×10 at 60% and found that with a slightly wider grip b/c I normally bench with a closer grip and a pause on the chest it’s actually a challenging weight by the last 2 sets) or I do FSL amraps. How many amraps are recommended? For the other assistance I’m keeping 5×10 rows for good posture after bench/ohp, 5×15-20 face pulls on lower days and I want to work my way up to 50-100 chins/dips as I’m currently not able to perform that amount of volume. Regarding that: I find it more logical to put these on my upper days, as they might impair my bench/ohp when I do them on lower days as prescribed. Thoughts?
I’m also keeping the 531+ sets for now. Might shift to 351+, but if recovery takes a hit I’ll don’t do the amraps.
Mythical Strength: PROGRAM REVIEW: 5
About Me Emevas I am a strongman (200lb LW) and former powerlifter (181 class). Best total in competition is 1439 (unequipped) as of 2012, with a 502lb squat, 336lb bench and 601lb deadlift. Best gym lifts of a 545×5 squat, 350lb bench and 650 deadlift. I have competed in 12 strongman competitions taking 4 first place, 2 second, 1 third, 2 fourth places and 1 sixth in the 200lb class and 2 fourth place showing in the 220/231lb class (competing up), along with a ruptured ACL and a third place finish in a team contest. I am an avid reader of all things strength related along with philosophy, with a focus on political theory and existentialism. View my complete profile
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