Posted by u/bench_press_buddha·3 months ago·Beginner

Considering 5/3/1 but dreading squats. BBB or BBS?

TL;DR: Starting 5/3/1 but not into squats. Should I go with BBB or BBS? What alternatives can I use?

I've been lifting for about seven years now and am finally ready to dive into 5/3/1 next week. I've heard a lot of good things about this program and how it emphasizes progressive overload, which is something I've been trying to focus on. That said, I really don't enjoy squats at all. They just don't vibe with me. So, I'm torn between the Boring But Big (BBB) variation and the BBS (Boring But Strong) approach.

For those who have been through this, do you think I should lean towards BBB to keep the volume up while avoiding squats, or should I push myself with BBS even though it's less volume and more intensity? I'm also curious if I can substitute something like leg press or lunges in place of squats while still getting good results from 5/3/1. My goal is to keep progressing without the mental stress that squats bring.

Also, if I go for BBB, I'm wondering about exercise selection for the accessory lifts. Should I stick to more compound movements or can I mix in some isolation work? It feels like there's a balance to strike here, especially if I want to maximize muscle growth while minimizing the frustration that comes with lifting heavy squats. Any thoughts?

5 comments

Comments

u/saltyngl·2 months ago

I get it, squats can feel like torture, especially if you're not vibing with them. The 5/3/1 program is all about finding what works for you, and if BBB helps you keep the volume up while avoiding squats, then go for it! Just remember, substituting with leg presses or lunges is fine, but make sure you're still challenging those muscles appropriately. You want to grow, not just coast.

u/whey_addict·2 months ago

100% with BBB, bro! Keeps your volume up, which is crucial for hypertrophy. And seriously, if squats are a mental block, why bother? Just smash some leg presses and keep pushing that weight. You'll still get the gains!

105

u/strongcoffee17·2 months ago

BBS is a solid option too, especially if you're looking to build strength over volume. Personally, I find that lower volume but higher intensity lifts help me break through plateaus. Just don't forget to pay attention to your form with those heavier weights. And as for your accessory lifts, a mix of compound and isolation can work. Just keep your overall balance in mind.

u/6footdadbod·2 months ago

I feel you on the squat dread! My son once watched me squat and said, 'Dad, why don't you just lift the weights with your arms? That looks easier!' Kids, right? 😂 But in all seriousness, BBB can help you focus on other lifts without the stress. Just make sure to include some compound movements in your accessories. Mix in some Romanian deadlifts or Bulgarian split squats to keep your leg development balanced.

u/depressedlifter·2 months ago

Squats suck, but you can't run from them forever! You're gonna have to face that squat rack eventually, just like I have to face my existential dread every Monday. But for real, leg press is a decent substitute, just be cautious with form so you don't blow your knees out. Maybe set a goal to ease back into squats? Just my two cents.