Basic Principles
The Billy Bad Ass (BBA) Club is dedicated to helping our members become more BBA. Here are our basic principles:
BBA Club doesn't have anything to do with looks - we don't care how fugly your body is. We don't give a shit about bodybuilding.
90% of success is simply showing up. Get your ass to the gym. Train hard.
Get stronger and more powerful. All other training benefits proceed from a base of strength and power.
The best way to increase strength and power is lifting heavy weights using the following five barbell lifts: squat, press, deadlift, clean, and snatch (and all their varieties).
You must squat. Yes, it's THAT important.
Bodyweight (gymnastic) movements are absolutely essential and must be trained at every opportunity. The four most important are: pull-ups, dips, push-ups, and hand-balancing (and all their varieties).
Increase your stamina. It doesn't matter what you can do if you can only do it for a second or two.
Kettlebell (or dumbbell) swings and weighted carries (backpacks, farmer carry, sandbags, and sled/car pushing/pulling) are useful and should be done every week.
Strongman training is fun and a good way to change up your workouts.
Do sprint. Don't jog. Always run fast.
Always strive for perfect form, but don't let striving get in the way of your training. (This applies only as long as you are doing the lift/movement "safely" even if your form isn't perfect.)
Don't get injured, it really fucks up your training. If you do get injured, continue to train around the injury. Don't stop training.
We don't do aerobic training (which literally burns muscle) when training BBA. Anaerobic training "can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volumes of aerobic exercise" (Glassman1). This training is often called "interval training" but we just call it "fun." Running any distance over 800m is aerobic and should only be contemplated with a knowledge of the consequences. (see Glassman2)
