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    Keep Overtraining :(

    Yes it was because I wasn't eating enough... started doing pretty much a modified 5-3-1 BBB with slight changes, volume is moderate but still not eating enough drained me, today is the middle day off... do you think I should take the rest of the week off? or just deload?

    I was only on the second week of the program.
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    BBB is a lot of volume, maybe do something with less volume? Reduce weights a little?
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    I'm quite certain that I'm not advanced as you. According to the .7 gram rule, I need about 150-160 grams of protein a day. I went about 3-4 days and only got about 100 each day. My joints started hurting and I just didn't feel good. I took 7 days off from lifting any weight, and made sure I got 150 grams each day. Everything seemed back to normal after 7 days.
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    Originally Posted by BeginnerGainz View Post
    BBB is a lot of volume, maybe do something with less volume? Reduce weights a little?
    I'm reducing 5x10 sets to 3x10-12 reps depending on weight used, accessories bis and tris I do 2x10. Same with leg day, no 5x10 but 3x10-12 and I add a couple sets of calves.

    Pretty sure it was my diet's fault, not enough calories, I got stomach issues so ingesting 400-500gm carbs daily can be challenging.

    Originally Posted by paulinkansas View Post
    I'm quite certain that I'm not advanced as you. According to the .7 gram rule, I need about 150-160 grams of protein a day. I went about 3-4 days and only got about 100 each day. My joints started hurting and I just didn't feel good. I took 7 days off from lifting any weight, and made sure I got 150 grams each day. Everything seemed back to normal after 7 days.
    I hit protein mostly fine, but struggle getting calories in... getting a lot of carbs that aren't just simple carbs is tough.
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    Take a look at the Juggernaut method. It's based on 5-3-1.

    https://www.powerliftingtowin.com/th...ernaut-method/
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    You need to use a volume level that's specific to your needs. If BBB was way more than you were doing previously, that's why it was too much. 5/3/1 is very tailorable - you don't have to do the number of BBB sets it prescribes. You could start with less and add more if you need to in order to keep the progression going.
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    This is what I love about 5/3/1; it's flexible. I suggest hitting your 5/3/1 waves for the next two days, some light accessory work and head home. Don't push for rep records if you're still feeling dragged out either. I've used many, many 5/3/1 templates and there times where I'll just hit the base work and get home if I'm feeling chewed up.

    Honestly, I've never cared for BBB and had better results from the FSL template.
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    I always thought BBB is actually fairy low volume compared to most routines out there? Especially if you are already intermediate+. Is it not originally written with 8 working sets per week for each main lift? Plus a few accessories if you choose to add them?

    I was planning to run this routine in September, for 4 months. Sounds like I need to do more research!
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    Originally Posted by SuffolkPunch View Post
    You need to use a volume level that's specific to your needs. If BBB was way more than you were doing previously, that's why it was too much. 5/3/1 is very tailorable - you don't have to do the number of BBB sets it prescribes. You could start with less and add more if you need to in order to keep the progression going.
    I'm already doing less sets on the 5x10 work, I'm cutting it short to 3x10/12 and trying to not get too crazy on intensity, I think main issues has been my diet, not enough cals.

    I'm about to start week 3 on my first mesocycle and didn't even set weights too high, I could probably advance faster strength wise with other routine but can't keep up if I add volume, What I was thinking is just doing for week 3 since its the higher intensity one, I'd skip the first 3x10 assistance exercise and make up for it during the deload week.
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    Originally Posted by TonedJordan View Post
    I always thought BBB is actually fairy low volume compared to most routines out there? Especially if you are already intermediate+. Is it not originally written with 8 working sets per week for each main lift? Plus a few accessories if you choose to add them?

    I was planning to run this routine in September, for 4 months. Sounds like I need to do more research!
    It is and it's isn't.

    It depends how you run the intensity and on all your other stresses.

    Most 531 routines suck without a lot of personal tweaks...

    Greg's nuckols average to savage 2 hypertrophy template might be okay for you OP
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    stop
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    Originally Posted by WolfRose7 View Post
    It is and it's isn't.

    It depends how you run the intensity and on all your other stresses.

    Most 531 routines suck without a lot of personal tweaks...

    Greg's nuckols average to savage 2 hypertrophy template might be okay for you OP
    Sounds promising, but you could say that about all programs that you have to buy, that said $5 ain't nutting but a peanut. Would you say its worth it? I know I can advance faster in lifts, It's been half a year and I'm still below 50lbs+ of what I was squatting in 2019 changed to home gym but for some reason performance has been pretty irregular, got a hard time balancing intensity and volume.

    Originally Posted by steve447 View Post
    stop
    I can't
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    Originally Posted by DASBUNKER View Post
    Sounds promising, but you could say that about all programs that you have to buy, that said $5 ain't nutting but a peanut. Would you say its worth it? I know I can advance faster in lifts, It's been half a year and I'm still below 50lbs+ of what I was squatting in 2019 changed to home gym but for some reason performance has been pretty irregular, got a hard time balancing intensity and volume.



    I can't
    It's 4 templates plus a program builder and regularly update by Greg.
    The spreads are better designed than any I've seen with programming and every template can be run 2day 3 4 5 6. With ease.

    I'd say it's worth it for anyone even to read for 5 dollars, for you that needs someone to balance volume and intensity for you right now I think it would be a very smart investment for the price of a burger.
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    Originally Posted by WolfRose7 View Post
    It's 4 templates plus a program builder and regularly update by Greg.
    The spreads are better designed than any I've seen with programming and every template can be run 2day 3 4 5 6. With ease.

    I'd say it's worth it for anyone even to read for 5 dollars, for you that needs someone to balance volume and intensity for you right now I think it would be a very smart investment for the price of a burger.
    I bought it, looks legit similar to juggernaut but detailed a bit more without purchasing a complete book. It seems you work mostly with weights below 80% of RM though, some phases look like pure hypertrophy at say 3x10+ reps tho, sure you get stronger but if you're aiming for certain numbers looks like it would be a slow cycle even though you can increase intensity depending on performance.

    Ideally I'd like to do something like westside but without changing main lifts so often and with some BBing work, a 4x week WSFSK with deadlifts has given me good results before, but I never scheduled a deload or set up a progression scheme adjusting volume and intensity in a weekly basis.
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    Originally Posted by DASBUNKER View Post
    I bought it, looks legit similar to juggernaut but detailed a bit more without purchasing a complete book. It seems you work mostly with weights below 80% of RM though, some phases look like pure hypertrophy at say 3x10+ reps tho, sure you get stronger but if you're aiming for certain numbers looks like it would be a slow cycle even though you can increase intensity depending on performance.

    Ideally I'd like to do something like westside but without changing main lifts so often and with some BBing work, a 4x week WSFSK with deadlifts has given me good results before, but I never scheduled a deload or set up a progression scheme adjusting volume and intensity in a weekly basis.
    Meant to reply earlier,

    did you just look at the hypertrophy template? the standard one doesn't ever go up to sets of 10, it starts at 5s and 7s and tapers down throughout.
    All templates have the option of a single at 88-93%(@8) before work sets as well.
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    Originally Posted by WolfRose7 View Post
    Meant to reply earlier,

    did you just look at the hypertrophy template? the standard one doesn't ever go up to sets of 10, it starts at 5s and 7s and tapers down throughout.
    All templates have the option of a single at 88-93%(@8) before work sets as well.
    Kinda torn right now, couple of weeks I've doing just generic hypertrophy workouts, something prolly never did before except when I was younger and wasted a lot of energy.

    So far felt better, recovering fine and saw some muscle gains but find it boring and getting weak af, ... miss the intensity and looking forward to hit a PR.. I may have an underlying health condition but still figuring that out.
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    Originally Posted by DASBUNKER View Post
    Kinda torn right now, couple of weeks I've doing just generic hypertrophy workouts, something prolly never did before except when I was younger and wasted a lot of energy.

    So far felt better, recovering fine and saw some muscle gains but find it boring and getting weak af, ... miss the intensity and looking forward to hit a PR.. I may have an underlying health condition but still figuring that out.
    You could run a program that set ups hyp and strength, either in blocks or concurrently
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