I know its not a mind blow or anything but I went from 70kg to 83kg doing BBB earlier this year… IF you eat a hippo and the world around you + stick to the program, it fucking works! 
Good to hear Diluted! That will help keep me motivated. Everyone that I have heard that has done the program AND ATE has seen great results. So I am doing it by the book, literally 
I’ve noticed a big difference just after the first week, I’ve never done a 6 day per week thing before and I am responding very well thus far.
I am about one week from starting the Ramp 2 from 6 day per week. I was wathing it a bit and you are doing chest/back/thigs in every workout! Do you do different exercises in each or what?
In ramp 1 where you did everything 3 times a week, I had 3 big compound exercises I did. Should I just keep those three and do them twice or what?
From what I understand and have read from Modok’s posts (a nice guy who seems very experienced with the program) you choose 2-3 exercises for each muscle group. So in Ramp 2, yes, you’ll use those 2-3 exercises and just rotate them the same way you did in Ramp 1.
I thought the same thing too man, I saw Ramp 2 and thought “Thighs 6 days in a row!?” hahaha
In Ramp 1 when it said thighs, I did one exercise for quads and one for hamstrings. It worked out nicely and I didn’t burn myself too much. But I am fairly sure I can’t manage that in Ramp 2, so should I do quads one day and hamstrings the next? I know the compound movements you are supposed to do like squats, leg press, hit both but they still stimulate the other more than the other, like squats = quads, leg press leg high = hams.
That is one of the problems with the program, I think, in that it doesn’t directly address the hamstrings. What I’ve done, mostly in part to Modok’s thread, is ADD in hamstrings. So it sort of sucks, because you have another damn movement to add in-- but non the less that is what I am doing. So on the thigh days, or in Ramp 2’s case every day, I am doing glute-ham raises, RDLs, and leg curls for my hamstring exercise choices.
ok yeah, thanks! Still, a great program although you have to improvise a bit.
When I started (6 weeks ago or so), I was doing 3 x 100kg bench press, now 10 x 100kg and actually last friday 7 x 110kg (so that is +20 pounds and +4reps), hahaa. BBB rules! It seems like everytime I go the gym, which is everyday day 
I can add 1-5kg to the bar. My friends are all like “wtf are you taking??!!” and haha, not even drinking post-workout drink because unemployed and so fucking broke. Try get as much macaroni and cheap chicken legs into me as possible though. Oh man, this program would rule even more if I had the money to take the nutrition part seriously and add some good old protein.
Those are really good exercises for hams by the way, I do exacty those too Have you ever tried snatch-grip deadlift? Poliquins favorite exercise for hams. I did it once and it was pretty intense. It burned my lower back too.
Yeah, the only reason I haven’t done regular deadlifts is just due to the lower back fatigue. I would have to go light in order to keep me feeling fairly well when it comes thigh day again, and also I KNOW I wouldn’t be able to handle it through Ramp 2. So, that is why I am just sticking with RDLs, just so I can bust it out when I do my squats. I feel I’m getting enough stimulus with all the other work being done.
Great job on the bench man! That is nice progress
[quote]IHaveThePower wrote:
not even drinking post-workout drink because unemployed and so fucking broke. Try get as much macaroni and cheap chicken legs into me as possible though. Oh man, this program would rule even more if I had the money to take the nutrition part seriously and add some good old protein.
[/quote]
Haha same exact thing with me bro. If my diet was better more protein/cleaner food the progress might have been really scary lol. Right now i’m doing more strength oriented work, but when I get a job and have money I think i’m going to go back to BBB and make some retarded gains
Damn, I did Ramp 1 and Training Phase 1 and did personal records in every movement! Then I got sick and had to take 2 weeks completely off training. This week I have started to train again but not at full speed, just couple movements, few sets, not to failure. I will start the BBB-program next week again but was wondering should I do the Ramp 1 again and just move to Ramp 2 where I would have moved without this break?
I was so distusted yesterday b/c I was doing 7x110kg in the bench press before the break and yesterday 3x100kg lol I sure decreased my poundages as fast as I increased them during the Ramp 1 
meh, maybe I should do the Ramp 1 again because obviously the program assumes that when you move Ramp 2, you are in top shape etc. And the first level worked nicely too (oh boy, did it work!). Maybe just change the exercises or use same movements but do them on a different day.
Considering BBB. It looks like a great program and I’ve read most of the book so far.
Question:
Do you just pick one exercise per bodypart to do throughout the whole program? Or do you change exercises with every ramp?
[quote]MODOK wrote:
[quote]nschneid wrote:
Couple other concerns: I try to go till the next rep would fail on every set, and reduce the weight each set to stay in the rep range. Sometimes I don’t take off enough (like this week, at the end of the ramp) and end up doing 10-12 on a 13-15 day for later sets and going to concentric failure multiple times. Is that OK or do i need to plan my drops better, or start at a lower weight?
Also, I’m doing the 4x/week but my arms aren’t that good, kind of a weak link in my physique imo. i have pics in my profile so you can judge if you can see past the adipose. Is the 4x/week going to be enough arm volume to help them catch up? Should I modify my movement selection some, or modify my life to do the 6x/week for the extra sets?
[/quote]
Your drops will be highly individualized based on your individual physiology, but its usually between 5-10% per set. Give yourself a little time to figure this out through experimentation. Don’t sweat it if you get 12 instead of 13 with 200 lbs. Next training session just load up 195. You’ll get the hang of it.
The most important thing is NOT missing training sessions. Unless you can modify your life to where you can get in 6x/week every week, I’d stick with the 4 x week. I had massive gains in the arms on the 4 x week program. Just train your arms with the correct exercise selection and intensity and they will grow great on the 4x.
[/quote]
MODOK, I’ve read your other posts in the past about training each bodypart multiple times per week. With BBB, how did you handle delts? Is it possible to skip overhead pressing and do a strict side raise/rear delt combo instead? With all the benching, front head should get enough activation, no?
Strongly considering starting the 4x/week program in the next month or so… Any input from anyone (MODOK,C_C, etc) with a lot of experience on this potential setup would be appreciated. Just read most of the original BBB thread. I put both a quad and hamstring exercise in the place of thighs, and on the heavy day have conventional deadlifts as a hamstring exercise. Thoughts?
Day 1:(Monday)
Chest: DB bench
Back: BB row (supinated grip)
Bicep: Barbell Curls
Calves: Leg press calf raises
Day 2:(Tuesday)
Delts: DB seated press
Triceps: JM press (free weights)
Thighs: Squats, Glute/Ham raises
Abs: Weighted cable crunches
Day3:(Thursday)
Back: Seated Cable rows (V-grip/neutral grip)
Chest:Flat Hammer strength press
Thighs: Leg press/Hamstring curls
Delts: Lateral raises
Calves: Seated calf raises
Biceps: Alt DB curls
Triceps: Tate Presses
Day 4:(Saturday)
Thighs: Leg extensions/Deadlifts
Chest: Incline DB bench
Back: Wide grip pulldowns
Delts: C_C upright rows (forward lean, raised to bellybutton area)
Calves: Smith Calf raises
Triceps: Close Grip Bench
Biceps: Alt DB curls
Hi, I tried something like this a while ago, but I actually got weaker!
I believe it’s because I always have the mentality of beating myself up in the gym (failure training)…
How are the sets done? Like effort/intensity wise? Are these sort of programs only for those who are assisted?
[quote]its_just_me wrote:
Hi, I tried something like this a while ago, but I actually got weaker!
I believe it’s because I always have the mentality of beating myself up in the gym (failure training)…
How are the sets done? Like effort/intensity wise? Are these sort of programs only for those who are assisted?[/quote]
Someone can correct me if i’m wrong, but what I got from reading the book/the main BBB thread was:
Every set is to failure (so I don’t see how this doesn’t work with your mentality). The program is for unassisted lifters,(though I can’t see assistance hurting), and the intensity is always high. You’re lifting to failure constantly, which takes a pretty intense mindset.
The original BBB thread is here:
http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/optimum_training_systems_big_beyond_belief_program_?id=3089755&pageNo=0
[quote]Blaze_108 wrote:
[quote]its_just_me wrote:
Hi, I tried something like this a while ago, but I actually got weaker!
I believe it’s because I always have the mentality of beating myself up in the gym (failure training)…
How are the sets done? Like effort/intensity wise? Are these sort of programs only for those who are assisted?[/quote]
Someone can correct me if i’m wrong, but what I got from reading the book/the main BBB thread was:
Every set is to failure (so I don’t see how this doesn’t work with your mentality). The program is for unassisted lifters,(though I can’t see assistance hurting), and the intensity is always high. You’re lifting to failure constantly, which takes a pretty intense mindset.
The original BBB thread is here:
http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/optimum_training_systems_big_beyond_belief_program_?id=3089755&pageNo=0[/quote]
Thanks!
Although I can’t understand how the volume can be that high with true failure training on all work sets…oh well, I’ll read up more on the link…
[quote]its_just_me wrote:
Thanks!
Although I can’t understand how the volume can be that high with true failure training on all work sets…oh well, I’ll read up more on the link…[/quote]
No problem. You don’t keep the same weight for every set. You drop 5-10% of the weight per set, the true measure of progress is the number of reps/weight on that first set. Adding that to the fact that you’re only doing a max of 5 sets/bodypart/day makes it not too unbelievable.
Edit: thousandth post whooo… and some people advocate keeping a rep or two in the tank (at least in the main BBB thread).
[quote]Blaze_108 wrote:
[quote]its_just_me wrote:
Thanks!
Although I can’t understand how the volume can be that high with true failure training on all work sets…oh well, I’ll read up more on the link…[/quote]
No problem. You don’t keep the same weight for every set. You drop 5-10% of the weight per set, the true measure of progress is the number of reps/weight on that first set. Adding that to the fact that you’re only doing a max of 5 sets/bodypart/day makes it not too unbelievable.
Edit: thousandth post whooo… and some people advocate keeping a rep or two in the tank (at least in the main BBB thread).[/quote]
Congratulations lol
I guess if the rep range is medium-high, then it’s not so hard on the system. Anyway, got some homework to do…only 46 pages long 
Changed my mind and decided to do the 6 day program.
Modok said I should post my program here so other people have an example to base their programs off of if they decide to give BBB a run.
Notes:Every thigh exercise is broken up into a quad and hamstring exercise, and conventional deads are listed as a hamstring exercise on one of the days. Starting tomorrow probably.
Monday:
Chest: DB bench
Back: BB row (supinated grip)
Bicep: Barbell Curls
Calves: Leg press calf raises
Tuesday:
Delts: DB seated press
Triceps: JM press (free weights)
Thighs: Squats, Glute/Ham raises
Abs: Weighted cable crunches
Wednesday:
Chest: Wide Grip Hammer Str Bench
Back: Wide Grip Pulldowns
Bi: DB Hammer Curls
Calves: Seated Raises
Thursday:
Delt: Lateral Raises
Tri: Tate Presses
Quads: Leg Extensions
Hams: Deadlifts
Abs: Weighted Cable Crunches
Friday:
Back: Seated Cable Rows (v grip)
Chest: Incline DB Bench
Calf: Smith Calf Raises
Bi: Alt DB Curls
Saturday:
Delt: BTN Presses
Tri: CGBP
Quad: Back Squats
Ham: Hamstring Curls
Abs: Weighted Cable Crunches