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anyone have good results after 3 months?
I personally didn't. I actually tried both 5/3/1 and Kiefer's program. 5/3/1 gave me a 5 lb increase on my bench and Kiefer's program did nothing. This was all done over a year and a half ago. My bench didn't budge until I started doing speed work, quit overhead pressing so often, and started using more of a variety of pressing exercises. Also a lot of back and tricep work helped as well.
anyone have good results after 3 months?
I personally didn't. I actually tried both 5/3/1 and Kiefer's program. 5/3/1 gave me a 5 lb increase on my bench and Kiefer's program did nothing. This was all done over a year and a half ago. My bench didn't budge until I started doing speed work, quit overhead pressing so often, and started using more of a variety of pressing exercises. Also a lot of back and tricep work helped as well.
nothing in terms of lean mass with the 5/3/1 boring but big?
anyone have good results after 3 months?
I personally didn't. I actually tried both 5/3/1 and Kiefer's program. 5/3/1 gave me a 5 lb increase on my bench and Kiefer's program did nothing. This was all done over a year and a half ago. My bench didn't budge until I started doing speed work, quit overhead pressing so often, and started using more of a variety of pressing exercises. Also a lot of back and tricep work helped as well.
nothing in terms of lean mass with the 5/3/1 boring but big?
Well that wasn't the point of the challenge, but I am always putting on mass. However I am not a fan of "Boring but Big" for putting on mass for someone like myself that is really strong at squatting and deadlifting. Unless I used 50% or under, there is no way I would be able to do 5 sets of 10 in those lifts regularly. Plus it would feel like cardio. I was always more of a fan of using smaller exercises to build mass. For instance, after squats and deadlifts I would do 5 sets of 10 of leg presses and 5 sets of 10 of 45 degree back extensions. I might be able to do Boring but big with the bench and military press, but I would still do other exercises.Boring but Big might work ok for newer lifters.
anyone have good results after 3 months?
I personally didn't. I actually tried both 5/3/1 and Kiefer's program. 5/3/1 gave me a 5 lb increase on my bench and Kiefer's program did nothing. This was all done over a year and a half ago. My bench didn't budge until I started doing speed work, quit overhead pressing so often, and started using more of a variety of pressing exercises. Also a lot of back and tricep work helped as well.
nothing in terms of lean mass with the 5/3/1 boring but big?
Well that wasn't the point of the challenge, but I am always putting on mass. However I am not a fan of "Boring but Big" for putting on mass for someone like myself that is really strong at squatting and deadlifting. Unless I used 50% or under, there is no way I would be able to do 5 sets of 10 in those lifts regularly. Plus it would feel like cardio. I was always more of a fan of using smaller exercises to build mass. For instance, after squats and deadlifts I would do 5 sets of 10 of leg presses and 5 sets of 10 of 45 degree back extensions. I might be able to do Boring but big with the bench and military press, but I would still do other exercises.Boring but Big might work ok for newer lifters.
Oh I was under the impression it was an attempt to gain hypertrophy while maintaining strength . I'm a fan of variety myself was just wondering if I should suck it up if people got good hypertrophy gains
No the challenge was to see what program can increase your bench better, 5/3/1 or Kiefer's bench program.
oh ok, well i was just referring to the purpose of the boring but big not the challenge, on t nation i believe it says its for hypertrophy. Its just a take on the normal 5/3/1 correct?
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