{"id":28738,"date":"2026-10-02T11:39:31","date_gmt":"2026-10-02T09:39:31","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28738"},"modified":"2026-10-18T04:46:57","modified_gmt":"2026-10-18T02:46:57","slug":"531-boring-but-big","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/531-boring-but-big\/","title":{"rendered":"5\/3\/1 Boring But Big"},"content":{"rendered":"

Boring But Big ajoute un volume de travail compl\u00e9mentaire cons\u00e9quent au travail de force du programme 5\/3\/1 de Jim Wendler. Apr\u00e8s l\u2019exercice principal, tu effectues cinq s\u00e9ries de dix r\u00e9p\u00e9titions avec une charge plus l\u00e9g\u00e8re. Ce travail r\u00e9p\u00e9t\u00e9 est la caract\u00e9ristique du programme : il vise la force et la prise de muscle chez les pratiquants capables de r\u00e9cup\u00e9rer malgr\u00e9 un volume sup\u00e9rieur \u00e0 celui d\u2019un programme minimaliste.<\/p>\n

\u00c0 qui s\u2019adresse ce programme<\/span><\/h2>\n

Choisis ce programme si tu connais les exercices \u00e0 la barre et que tu souhaites ajouter du travail pour d\u00e9velopper tes muscles selon un cadre clair. L\u2019exemple ci-dessous pr\u00e9voit quatre jours de musculation. Les s\u00e9ries compl\u00e9mentaires de squat et de soulev\u00e9 de terre<\/a> peuvent \u00eatre exigeantes : avoir d\u00e9j\u00e0 de bonnes habitudes d\u2019entra\u00eenement et de r\u00e9cup\u00e9ration compte donc davantage que la simplicit\u00e9 apparente du programme.<\/p>\n

Organisation et structure des s\u00e9ances<\/span><\/h2>\n

Les tableaux montrent la premi\u00e8re semaine de cinq r\u00e9p\u00e9titions. Les trois premi\u00e8res s\u00e9ries constituent le travail principal 5\/3\/1, les cinq suivantes le compl\u00e9ment plus l\u00e9ger. Respecte les pourcentages du maximum d\u2019entra\u00eenement et les changements hebdomadaires de l\u2019auteur. Les accessoires et leurs r\u00e9p\u00e9titions fixes sont des choix de training.fit dans le cadre du mod\u00e8le, pas une s\u00e9lection unique impos\u00e9e. Le calcul porte sur cette semaine.<\/p>\n

A<\/span><\/h3>\n
\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
D\u00e9velopp\u00e9 militaire debout \u00e0 la barre<\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 militaire debout \u00e0 la barre<\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Tirage vertical \u00e0 la poulie<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

B<\/span><\/h3>\n
\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Soulev\u00e9 de terre<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Soulev\u00e9 de terre<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Crunch invers\u00e9<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

C<\/span><\/h3>\n
\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Tirage vertical \u00e0 la poulie<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

D<\/span><\/h3>\n
\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Squat \u00e0 la barre<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Squat \u00e0 la barre<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Crunch invers\u00e9<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Comment progresser<\/span><\/h2>\n

Pour les exercices principaux, la progression suit le cycle 5\/3\/1 choisi. Utilise un maximum d\u2019entra\u00eenement et commence le travail compl\u00e9mentaire avec une charge mod\u00e9r\u00e9e. L\u2019auteur sugg\u00e8re environ 30% du maximum d\u2019entra\u00eenement pour ceux qui d\u00e9couvrent BBB, puis des charges plus lourdes pour le travail compl\u00e9mentaire au fil des cycles suivants. N\u2019ajoute pas un gros programme d\u2019exercices accessoires simplement parce que la liste des exercices te semble courte. Le travail visant \u00e0 am\u00e9liorer ta condition physique doit \u00eatre adapt\u00e9 \u00e0 tes objectifs et \u00e0 ta r\u00e9cup\u00e9ration.<\/p>\n

Ce que dit la science<\/span><\/h2>\n

Une revue de la relation dose-r\u00e9ponse a associ\u00e9 un volume hebdomadaire plus \u00e9lev\u00e9 \u00e0 des gains, mais aussi \u00e0 des b\u00e9n\u00e9fices suppl\u00e9mentaires de plus en plus faibles. Les s\u00e9ries ajout\u00e9es dans BBB augmentent la quantit\u00e9 de travail ; cette revue ne montre pas que sa prescription exacte de cinq s\u00e9ries de dix r\u00e9p\u00e9titions est optimale. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Dans une m\u00e9ta-analyse, l\u2019entra\u00eenement a\u00e9robie et l\u2019entra\u00eenement de force \u00e9taient globalement compatibles lorsqu\u2019ils \u00e9taient combin\u00e9s, mais la force explosive pouvait \u00eatre affect\u00e9e. Ce r\u00e9sultat ne garantit pas qu\u2019un volume illimit\u00e9 de travail visant \u00e0 am\u00e9liorer la condition physique soit compatible avec un programme de musculation \u00e0 volume \u00e9lev\u00e9. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Ces articles scientifiques examinent des principes et des prescriptions d\u2019entra\u00eenement. Ils n\u2019\u00e9tablissent pas que 5\/3\/1 Boring But Big est sup\u00e9rieur \u00e0 d\u2019autres programmes bien con\u00e7us.<\/p>\n

Source et version du programme<\/span><\/h2>\n

Il s\u2019agit de l\u2019exemple sur quatre jours pr\u00e9sent\u00e9 dans l\u2019article public de Wendler sur BBB, qui reprend le m\u00eame exercice pour le travail principal et le travail compl\u00e9mentaire. La version qui alterne les exercices et les programmes publi\u00e9s dans les livres suivants restent des options distinctes. Jim Wendler : source du programme<\/a>.<\/p>\n","protected":false},"featured_media":28580,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[6451,6007,6433,6478,6340,6643],"popularity":9,"tf_plan_scope":"Premi\u00e8re semaine de cinq r\u00e9p\u00e9titions","tf_plan_notes":"Les tableaux montrent la premi\u00e8re semaine de cinq r\u00e9p\u00e9titions. Les trois premi\u00e8res s\u00e9ries constituent le travail principal 5\/3\/1, les cinq suivantes le compl\u00e9ment plus l\u00e9ger. 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