I just started 5/3/1 BBC on Monday and Tuesday and have zero soreness. I executed the percentages correctly. But on Monday I did legs with Deadlift 5/3/1 and Squats 5x10 at 50% of TM and it felt really easy. Any thoughts? Should I just be more patient?
Try 60%. You should also keep in mind that “soreness” isn’t necessarily indicative of progress. You don’t have to be sore to progress. BBB isn’t a bodybuilding program either, so you’re not going to be doing crazy high volume that is going to get you really sore.
Let me get this straight: you want MORE soreness?
Do the program. Soreness will follow soon enough. Enjoy it while it lasts.
How long were you doing 5/3/1 before that? And how close are your TM’s to your actual max?
If you just started 5/3/1 and you’re coming from another program, it may be that the 90% TM combined with only 50% of TM is a little light for now. In a few weeks once you start hitting 60% and 70% you’ll be glad you had the lighter weight for a few weeks. Stick to the program, and don’t worry too much about it for the first few days. It’s meant to build you into it.
This is my first week of 5\3/1 and I’m using 90% of my training max.
I also just came off doing a program that had crazy volume.
Cool. Stick with the program. You’ll build up to it.
Part of the point of training with sub-maximal weights is that you get bigger/stronger without destroying yourself all the time.
Top props on the Humble-Boast
Getting sore is not a prerequisite for getting stronger.
Training isn’t about soreness.
[quote]Jim Wendler wrote:
Training isn’t about soreness. [/quote]
Gauging soreness is overrated. I could get DOMs from every workout if I really wanted to, but that would be counter-productive to the programme. Personally, I used to get more soreness from doing isolation exercises but I hardly do any isolation exercises in my training.
Just keep adding weight, hitting your targets and going for broke on the last set. If you get sore, great. If you don’t, then you’ll recover quicker and won’t have to circumvent stairs or getting up from a seated position.