Hello there it's my 3rd post here. I'm wondering is there any sifu here who's familiar with this program (Jim Wendler's 5/3/1 with the Boring But Big template).

1. I'm looking for a program that can put on some mass on me (especially upper body) while maintaining/slowly increasing my strength. I have quite a huge pair of legs but my upper body ain't even comparable to the average gym rat that only trains chest and biceps. Is BBB the right thing for me?

2. If it is and I'm planning to do the 3month challenge (LINK: BBB), does anyone know how long should I rest between the sets? I mean both the 5/3/1 sets and the assistance 5x10 sets. I've heard I should rest less than 1minute between the 5x10 sets and it sounds pretty intense, idk if it's true! So tell me more about the rest time!

3. Have any of you experienced good gains with this program in terms of upper body size (right now I look like a triangle and I want an X physique)? And any great advice (like not to overemphasized on the assistance, eat more etc) while following the program?

Thanks in advance!!!!


P.S sorry I'm still fairly new here and idk how the link works haha!
Also for anyone who wants to try this program I'll include a link here to a really good calculator that you can use to know the weights you'll be using! calculator

I've been running 5/3/1 BBB for about 6 months.

1) If you want a big upperbody, then i'd say BBB is NOT the right program for you. Any powerlifting program will blow up your legs. I'd say for BBB, youll see more size in your lowerbody than your upperbody. However, i saw decent size gains in my back and chest. If you follow the program, theres no direct arm work. It is an excellent program for strength though.

2) Rest as long as needed in order to feel ready for your next set. For me, thats usually 2-3 minutes. 1 minutes is probably not enough if you are going heavy enough. BUT start light on the BBB sets. Start around 40-50% and then work your way up each week/cycle. Its alot harder than it seems.

3) If you want to build your physique, follow a standard BB split or a P/P/L split. If you want to gain strength, follow a powerlifting program such as 5/3/1. Stick to one goal. Be sure to eat alot.

edit: if you run any variation of 5/3/1, do it for longer than 3 months. I'd say go for 6-12 months.

This post has been edited by Kaffatsum: Jun 29 2014, 12:26 PM

Actually I do have some questions in regards of the 5/3/1 workout as well, not entirely sure how to do. coming from SS, as I am used to its fairly easy to remember template compared to 5/3/1 ones, everywhere I search they point me to buying his book.

You can search for the pdf file version of the book on google. Just type "5/3/1 pdf" on google and it should be the first link provided.

Thanks, now I see I shouldn't rest that short!
Btw it has direct arms work in the 3months challenge! (you can click the link in my 1st post) Things like curls and tricep pushdown (It's actually a little different from the usual BBB after I did some research). And I agree about running it for more than 3months, maybe at least half a year. The 3months challenge have your 5x10 sets go from 50% in the 1st month to 70% in the 3rd month.

Did you see good strength and size gains after 6months?

ah, i see. I didnt run the same thing as the one in the TNation article.
The BBB i ran had me doing one of the major lifts then following it up with 5sets x 10 of the same lift. The one in the article is a bit different .. either way, its really tough.
I think i only worked up to 70% for my BBB sets during the first couple cycles and that was when i started really light. Now,i dont think i go past 60% for my BBB sets. Although for the first 3 months you should be able to work with 70% if you chose you starting weight correctly.

Im on my 6th cycle and not planning to stop until i have to deload all of my lifts 2-3 times, and i still havent had to deload on anything but my military press. So you should be able to run it for atleast a year.

Im still seeing amazing strength gains. If youre looking to get stronger, then 5/3/1 is the program to go with.
Size gains is dependent on your eating. I did see my chest, back, and legs grow. But if youre looking for solely size gains, then id go with a different program.

edit: dont be afraid to eat alot.

This post has been edited by Kaffatsum: Jun 29 2014, 11:13 PM

It's for advanced trainees. A lot of critics say the progression is too slow compared to other programs but because... again, it's for pretty advanced strength trainees.

Well then, do you guys have any idea how much weights I should add to the 1RM of my lifts(the training max determines the whole program) in the next month/cycle? =D

I don't really mind the slow progression btw since I just wanna maintain/slowly increase my strength while I get some size at the same time! Just did Week1 Day1 today and it felt great!

Search for and download the 5/3/1 pdf as mentioned above. Wendler advises in the ebook to increase the bench and OHP by no more than 5lbs and the squat and deadlift by no more than 10lbs for the next cycle.

Wendler is a solid program but why go for an advanced PL program when another program with faster progression schemes would do? You're not optimizing your progression.
Then again, I don't have your personal history so i don't know how advanced you are in your lifts so I could be wrong.

Thanks, it never occur to me that I can just googled the pdf. Most sources I read just pointed me to buy his ebook