5/3/1 Boring But Big vs Bodybuilder

Bigger Stronger Leaner
1

Most everyone is familiar with Wendler’s 5/3/1 Boring But Big program, but a lot less people talking about the his “Bodybuilder Template.” (See below for the Bodybuilder Template)

If one is interested in 1) gaining strength and 2) gaining mass in a way that’s aesthetically pleasing, which would be better?

I’m just curious why the 5/3/1 Bodybuilder template doesn’t get more attention, since clearly many that are training for size and aesthetics are using 5/3/1 BBB

I know BBB is in the ebook, and the Bodybuilder version isn’t. In my uniformed opinion, the Bodybuilder template is superior for my goals. But I also recognize that there must be a reason why BBB is more popular (and maybe a reason Wendler didn’t bother to include it in his ebook.)

What say ya’ll?

Thanks.

Day 1: Shoulders and Biceps

Standing Military Press â?? 5/3/1
DB Military Press â?? 4 x12
Side Laterals/Rear Laterals â?? 4 x12
Barbell Curls â?? 4 x12
Preacher Curls â?? 4 x10

Day 2: Back

Deadlift â??  5/3/1
Bent Over Rows â?? 4 x12
Chin ups â?? 4 x10 (or do Lat Pulldowns)
Good Mornings â?? 4 x10
Hanging Leg Raises â?? 4 x12

Day 3: Chest and Triceps

Bench Press â?? 5/3/1
Weighted Dips â?? 4 x10
DB Flyes â?? 4 x12
Triceps Pushdowns â?? 5 x 20
Push ups â?? 4 sets to failure

Day 4: Legs and Abs

Squat â?? 5/3/1
Leg Press â?? 5 x 15
Leg Curls â?? 5 x 15
Leg Extensions â?? 4 x12
Ab Wheel â?? 4 x12

Thanks in advance.

2

Perfectly fine program. I used it for a while. The only change I made while doing it was that ‘Back day’ was stricly for my back and ‘leg day’ was strictly for legs.

3

[quote]Jacques Bussect wrote:

I know BBB is in the ebook, and the Bodybuilder version isn’t.

Thanks in advance. [/quote]

you’re right : I didn’t know the bodyBuilder version.
Where doest it come from ? (his website I guess)

Anyway, I love this one ! As everthing Jim as written :wink:

My though is : yu can’t go wrong with one or another

Mathieu

4

You don’t hear about it very often, because not many BBers are using 5/3/1, but more of a BB split.

5

[quote]mat_angus wrote:

[quote]Jacques Bussect wrote:

I know BBB is in the ebook, and the Bodybuilder version isn’t.

Thanks in advance. [/quote]

you’re right : I didn’t know the bodyBuilder version.
Where doest it come from ? (his website I guess)

Anyway, I love this one ! As everthing Jim as written :wink:

My though is : yu can’t go wrong with one or another

Mathieu
[/quote]

I think, the BB template was first published in an article in Men’s Fitness, and later on T Nation and Jim’s website.

6

[quote]jskrabac wrote:
You don’t hear about it very often, because not many BBers are using 5/3/1, but more of a BB split. [/quote]

Correct. It’s not the ideal program for strictly bodybuilding. I’d categorize it more as powerbuilding. But I’d say the same thing for Boring But Big, and a lot of folks using Boring But Big want to get stronger while looking jacked.

I’m just wondering if there’s something I’m missing.

thanks again.

7

[quote]Jacques Bussect wrote:

[quote]jskrabac wrote:
You don’t hear about it very often, because not many BBers are using 5/3/1, but more of a BB split. [/quote]

Correct. It’s not the ideal program for strictly bodybuilding. I’d categorize it more as powerbuilding. But I’d say the same thing for Boring But Big, and a lot of folks using Boring But Big want to get stronger while looking jacked.

I’m just wondering if there’s something I’m missing.

thanks again.[/quote]

I think it’s hard to categorize 5/3/1 as anything. It’s become it’s own style of training in a way. 5/3/1 for PL is obviously a PL program, but the original 5/3/1 is hard to call anything.

The reason it doesn’t really gel with those of BB pursuit is the fact that every workout’s centered around making progression on that one lift and everything else is secondary or accessory. Well, in BB every rep of every set needs to be important and is done for a reason. It’s also pretty low volume.

8

you guys are overcomplicating this

last week I did on the bench day:

bench 5/3/1 sets, after which I stripped weight off and went for reps (I only bump this up by 25s or 45s)
incline bench 5 sets of 10, wide grip going for the stretch and squeeze of the chest
weighted dips, pushdowns, skullcrushers, lateral raises

not too complicated IMO, hit the top sets and then bodybuild. I hit back/bis at least twice a week but only deadlift on one of those days.