This will cut down on workout time and keep you moving. You can superset the 5x10 pressing work with the lat work.If this is the case, substitute light good mornings or straight leg deadlifts for 5x10 this will keep your lower back and hamstring stimulated but not drained. For many people, the 5x10 deadlift work is much too taxing.The Boring But Big program is best used in a 3 or 4 day training program.Obviously, this is going to be much lighter than the 60% but it is a great way to get grip work into your training program. If your grip is lacking, choose a weight that allows you to perform the sets with a double overhand grip. For the 5x10 work and the deadlift, feel free to use straps.Don’t get caught up in a 5x10 Dick Measuring contest.

It’s not so much about the weights used rather it is the work being done.

Whatever variations, percentages or exercises you choose, the important thing is to perform the 5x10 work.

Use your best judgment and what you feel is best for your body.

For the deload, I recommend doing the 5x10 work or cutting it down to 3x10.

It self regulates with the 5/3/1 program.Īdditional Notes for Boring But Big (BBB) Because your Training Max goes up every cycle, so will the weights for your 5x10 work. Once you reach cycle three, you can use 60% of your Training Max for all cycles. Cycle Three: 5 sets of 10 60% of Training Max.Cycle Two: 5 sets of 10 45% of Training Max.Cycle One: 5 sets of 10 30% of Training Max.For people completely new to this, I recommend this: Do one cycle with the easy weight, the next cycle with the medium weight and the 3 rd cycle with the heaviest. 225 is very easy, 275 is tougher but doable and 315 makes me feel like shit. For example, I like to use 225, 275 and 315. These don’t have to be percentages of the training max rather three weights you choose. Another option that people have thrived on is to pick three weights for the 5x10 lift – heavy, medium and light. If you are going to do something, do it right. Approximate your training max for that lift, erring on the side of “too light” for the first training cycle.ĭon’t try to base your front squat max off of your squat max – or try to use some silly “this lift is usually about X% of that lift” non-sense that floats around the internet like syphilis.

If you are using a different lift than the main lift (for example, you choose trap bar deadlifts instead of straight bar deadlifts) and want to program the percentages, you have two options: If you are using dumbbells for the lifts, just use your best judgment. The above are examples and any percentages can be used.

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