When it comes to weightlifting and strength training, few phrases have garnered as much respect and mystique as “Boring But Big” (BBB). Coined by Jim Wendler, a respected figure in the powerlifting and strength community, the term describes a simple yet highly effective training protocol aimed at improving both strength and muscle mass. BBB is an accessory program often paired with the popular 5/3/1 method and is known for its straightforward, no-frills approach, which can help lifters push past plateaus and achieve long-term growth.
1. What is Boring But Big?
The Boring But Big approach is an accessory workout structure that complements main strength lifts by adding high-rep, high-volume accessory sets. After completing the main strength lifts, typically done for lower reps and higher intensity, BBB adds five sets of ten repetitions of the same lift or a similar exercise. For instance, if you’re training the squat as a primary lift, the BBB protocol would have you perform five additional sets of ten reps at a reduced weight.
In traditional 5/3/1 programming, BBB is meant to bring both volume and intensity, serving as the “boring” yet big-building aspect. It’s intense because it requires commitment to high-rep work and builds both hypertrophy and muscular endurance in a structured, methodical way.
2. Why “Boring But Big”?
The term “Boring But Big” reflects two critical aspects of the approach:
- Boring: It’s repetitive, focusing on simple, high-volume movements without the novelty of complex variations or flashy routines. Lifters execute the same lifts, rep after rep, day after day.
- Big: The benefits are significant. High-volume training can lead to muscle growth, increased strength, and endurance in a way that’s proven to be effective over time.
Lifters who follow the BBB program often emphasize that it’s not about instant gratification. It’s a slower, steadier path, but for those committed to the process, the results can be transformative.
3. How the Boring But Big Program Works
The BBB structure is built around main lifts: the squat, deadlift, bench press, and overhead press. Wendler’s 5/3/1 program is typically done in four-week cycles, focusing on low-rep, high-intensity lifting with progressively heavier weights over each week. BBB complements this with five additional sets of ten repetitions at around 50% of the lifter’s one-rep max for the day’s main lift.
Here’s a breakdown of how BBB works within a 5/3/1 framework:
- Week 1: 5 sets of 10 reps at 50-60% of your max
- Week 2: 5 sets of 10 reps, same percentage
- Week 3: 5 sets of 10 reps, same percentage
- Week 4: Deload week; lower intensity and fewer reps
The high-rep approach at a reduced weight, while “boring,” drives volume into muscle groups, stimulating growth. In the deadlift, for example, the additional sets in the BBB phase push your back and legs to a level of endurance beyond what lower reps alone could achieve.
4. The Benefits of BBB
The Boring But Big protocol offers several benefits for anyone looking to build strength and muscle:
- Increased Muscle Hypertrophy: The high reps and sets contribute to significant muscle growth, thanks to the increased time under tension.
- Endurance and Work Capacity: BBB boosts endurance and work capacity since you’re doing more reps at a lighter weight, training the muscles to handle extended periods of exertion.
- Skill Development: Repeating the same lifts over and over may seem monotonous, but it allows lifters to refine their technique and form.
- Confidence Building: Working with lighter weights for high reps allows lifters to handle weight with confidence, which often translates into improved performance on heavier lifts.
5. The Challenges of BBB
While BBB is highly effective, it’s also mentally and physically taxing. Lifters following the BBB plan need to be prepared for a few key challenges:
- Monotony: Doing high-rep sets of the same exercise repeatedly can feel tedious. There’s less variety compared to other programs.
- Recovery: The program demands recovery time, particularly for lifters unaccustomed to high-volume training. Lifters need to be mindful of rest, nutrition, and sleep.
- Mental Fatigue: Pushing through high-rep sets at the end of a workout is mentally challenging. It requires discipline to stay focused on the goal of building size and strength.
For this reason, BBB isn’t for everyone. Lifters who thrive on variety may struggle with the repetitiveness. However, the rewards for those who stick with it are undeniable.
6. Modifying BBB for Individual Goals
The Boring But Big approach is adaptable. While the standard program calls for five sets of ten reps at around 50-60% of your one-rep max, some lifters make small adjustments to better align with personal goals:
- Lowering the Weight: If you’re new to BBB, starting at 40-50% instead of 60% can help manage the initial workload.
- Varying the Lifts: Some lifters choose to swap the main lift with a similar movement during the BBB phase (e.g., doing Romanian deadlifts instead of conventional deadlifts), which helps target different muscles and adds some variety.
- Reducing Sets: If time is a constraint or recovery becomes an issue, starting with three sets instead of five can make the program more manageable.
7. Common Mistakes to Avoid in BBB
As with any training program, there are common pitfalls that can detract from BBB’s effectiveness:
- Overloading Weight: Lifters may be tempted to increase the weight too quickly, but BBB’s success lies in the moderate, consistent load across high reps.
- Neglecting Recovery: The program’s high volume demands a serious commitment to recovery. Skipping rest days or sleep can quickly lead to burnout or injury.
- Rushing Through Reps: Lifters often rush the higher-rep sets. However, controlled, steady reps ensure optimal engagement of the target muscles.
8. Integrating BBB with Other Fitness Goals
One of the strengths of BBB is that it can be paired with other fitness goals. If your primary focus is strength, the 5/3/1 component will support that, while BBB adds muscle endurance and hypertrophy. BBB can also complement athletic training by improving an athlete’s foundational strength and resilience. Additionally, if you’re aiming to cut weight or improve cardiovascular fitness, the extra volume can be beneficial, but you may need to monitor calorie intake closely to maintain energy for the high-rep work.
9. Conclusion: The Power of “Boring” for Big Gains
Boring But Big is a program that rewards patience, commitment, and a willingness to push through the mental barrier of repetition. While it may not offer the excitement of constantly changing exercises or flashy moves, it emphasizes mastery over fundamentals, creating a sturdy foundation for anyone serious about strength training.
Ultimately, BBB is a testament to the power of simplicity in fitness. In an era where programs are increasingly complex, the Boring But Big approach stands out for its effectiveness and its alignment with the basic principles of muscle growth and strength development. It’s a reminder that sometimes, the most “boring” exercises lead to the biggest gains. For anyone looking to test their discipline and reap serious rewards, BBB is a pathway to explore.
