What is the most updated and suggested version of 5/3/1 BBB? I don’t keep up with the forums/online and I’m sure there have been adjustment since the book.
Thank you for the information.
BBB is still BBB. Run it as it’s written, either on the post here or in the original book.
La’
Every single version of it works. Jim recommends using the same movement for the main work and the supplemental work for 99% of his trainees (so do bench main work and bench BBB work, rather than bench main work and press BBB work, for example)
Pwn,
are there other versions of BBB that i missed? Don’t want to lead the OP wrong.
La’
Tons! Have you read 5/3/1 Forever?
I have it, but i haven’t read it in depth. I’ve read the OG, but don’t think I’ve advanced enough to get the full value out of forever yet. I need to start moving more weight before i start more advanced programming.
Apologies to the OP.
La’
He has a whole section on BBB alone. I wouldnt say any of it is advanced: just different
Thanks Pwn, i’ll check that out
La’
1 Like
Thanks for the response. I have read many of your posts and have a question for you. I am 6’4" with very long arms - my chest grows easily but my shoulders do not. I want to give my shoulder priority.
I was looking at running BBB beefcake using Overhead press for the main and BBB work on Day One and using Seated behind the neck press for the main and BBB work for Day Two. On Deadlift days, I would pair 45-degree incline dumbbell press with the deadlifts. Between those 45-degree incline dumbbell presses and the dips (which hit my pecs more than triceps), I feel my chest will get enough stimulation. What are your thoughts?
Much appreciated dude.
I would not run BBB Beefcake in that way. I would stick with it as designed.
If shoulder prioritization was high, I’d consider Building the Monolith, as it has 2 days of pressing per 1 day of benching.
I’m going to follow your 26-week periodization so Building the Monolith will be next. Do you think it will be too much volume for shoulders? I could compromise and change the bench day to a 45-degree incline bench press. Thoughts?
Also, I got the idea of pairing up the deadlift with a press from Jim (I don’t remember where. Maybe a forum post)
I can’t evaluate what is too much volume, as that is individual dependent.
BBB Beefcake works exactly as designed, especially when trying to get the supplemental work all done in 20 minutes with the assistance work mixed in. I do not see this working well, and I would not treat the seated behind the neck press as main work. I’d run it as designed.
1 Like
Ok. Thank you.
1 Like
Tl;dr: make sure you’re keeping the 5/3/1 aspect of 5/3/1 as written, don’t stress too much about accessories and choose what works best for your goals. Jim says this in his book.
So I’m not a coach, don’t want to be, and don’t have any interest in arguing, but my take and what works for me is to not worry about it too much.
5/3/1 has it roots in powerlifting and consequently strength training specific to the big 3 lifts, with OHP incorporated.
Bodybuilding is literally sculpting the body to look a specific way.
As you mentioned, genetics can factor in to aesthetics as dominant muscles will often grow better than the rest. This is true for strength too. Take the bench press for example. Some people fail off the chest, some midrange and others at lockout. Varied specialized assistance work goes in to working through each point, in every respectable PL program.
In bodybuilding, a hypertrophy focus is applied similarly to build up lagging parts.
I naturally build a big chest easily too. And triceps. Shoulders and biceps take more work and an intentional focus for me.
So if I were you, I would assess your body and choose accessories based on where you need work if bodybuilding is the goal. I wouldn’t use OHP personally for the high volume the plan calls for on accessories, but that because I know it would kill my shoulders, and I get better delt development from lateral and rear delt raises anyways. And forward leaning dips. These won’t necessarily transfer to bench strength, but if I’m going for hypertrophy then I’m going to pick my best tool for that job.
Jim is open about slight modifications, especially with accessory work, as accessories pertain to goals. I have his book and follow him on Instagram. He recently posted a tidbit around program flexibility as long as the backbone of the routine is in place so no worries there.
Keep in mind 5/3/1 bodybuilding is a “power building” routine, and will be mediocre at both either way.