@jayaraj Hi I'm a older lifter here, been lifting since 1989 and still a beginner in terms of size and strength (not particularly strong) so take that into consideration. However, I've had both great and terrible experiences with the BB Back Sqt.
TLDR, DO REPEATABLE, PROGRESSIVE SESSIONS. TRAIN BELOW RM's. ADD A LITTLE WT, REPEAT. YMMV.
TLDR, DON'T DO UNREPEATABLE, NON-PROGRESSIVE SESSIONS. RM's AREN'T REPEATABLE IF THEY'RE RM's. YMMV.
My first experience with the BBB Sqt. was terrible. I read that one should "take a 10 RM wt. and do 20 rest-pause breathing reps" to really grow bigger. I injured my back and that put an end to Squatting for a while. (TLDR, DON'T DO UNREPEATABLE, NON-PROGRESSIVE SESSIONS).
Later, I realized that "do 20 reps with a 10 RM" is just stupid. All I got was back pain for months.
Great experience, in 2000 (?) I was doing a lot of general exercise (martial arts 10-15 Hrs/week, and working in a weight room putting weights away). I tried to build slowly into a 5x5 workout starting with free Sqt.s/once a week. Adding 5-10 Lb.s when I could. I went from 3x5 free squats to 4x5 with 135 lb.s and the weight FELT the same all the time. My lower body really grew Like NEVER BEFORE. I did no other exercise while doing this (I quit MA, and did no formal lifting, still worked in Gym putting weights away). I wanted to return to MA and ended the cycle. (Take away for me, don't BBB Sqt. and do lots of other stuff and plan on growing. TLDR, DO REPEATABLE, PROGRESSIVE SESSIONS).
Later, I've tried to return the BBB Sqt. but had too many back injuries. However several months ago (2023) I did a session with testing my 5 RM on Goblet Sqt.s and had growth everywhere (arms, legs, shoulders, back), temporarily. Session (5 days later) and everything hurt, every joint, and I shrank mildly. (TLDR, DON'T DO UNREPEATABLE, NON-PROGRESSIVE SESSIONS).
Now I'm stuck doing KOT Lower body work until my knees heal. (ABOUT 1-2 YEARS FROM EXPERIENCE).