[quote]charlotte49er wrote:
What are Hernon rows[/quote]
These, except Neutral Grip. I put my ass against a wall or something, for stabilization. Yeah you can’t use HUGE weights like other rowing variations, but you can progress for a while, use a bit looser form if need be, but really hits my back ‘thickness’ musculature really well.
[quote]The3Commandments wrote:
[quote]Spidey22 wrote:
Yeah the spinal loading idea is pretty solid. Maybe treat every other day as a HEAVY day, then the next day a ‘light day’ for all movements. Regardless, it’s not a good idea to try and go balls to the wall on the 2nd Ramp the entire time. This is probably the time to keep a rep or two in the tank as well.
3 Commandments, I know you have some experience with the programs. Does my layout above look decent? [/quote]
I disagree strongly with you on the heavy/light idea. Frankly, if you’re going to approach it like that, then I would advise just not f***ing doing it. The whole point is for it to be too much.
I’ve run two full go-throughs on the 6x/week. Never really done the 4x/week.
Here are my thoughts on your setup: [comments in brackets]
Workout A:
Incline Dumbbell Press
Supinated Pulldowns [consider: weighted pullups]
Close-Grip BB Press [I did this for a long time. Ultimately, though, I liked doing skullcrushers or weighted dips more.]
DB Curls + Abs
Workout B:
DB Upright Rows/Laterals
Oly Back Squat
Hamstring Curls [consider: SLDL, done without locking out and using only 25lb plates]
Calves
Workout C:
Hernon DB Rows
Decline BB Press
DB Hammer Curls
OH Rope Extensions [I get why you used these. I guess it’s just worth mentioning that the exercise selection in the BBB book would dictate against using this]
Workout D:
Rear Delt Swings/Flies [Using OHP here might be better: one day of pressing overhead a week will keep you developing in that area. And you can do the Meadows Rear Fly Swings as a finisher like he talks about in his shoulders article].
Oly Front Squats
Romanian Deadlifts [if you do SLDLs the other days like I mentioned, then here you could do trap bar deadlift or hole-paused squats. I really think that hole-paused squats have helped my squats].
Calves
That said, I’m not that impressive (yet!), so take what I say with a grain of salt.[/quote]
Well the heavy/light day mire so exercise selection. Still push for PR’s, but I meant more so a day ‘compound’ lift with a more ‘MMC’ movement. You may still disagree, but just trying to clear it up.
And thanks for the suggestions. Things like OHP is just out of the question for me due to my shoulders, but the other suggestions are similar to what I was thinking as well. Will likely change those for my next run at Ramp 1.
[quote]Spidey22 wrote:
[quote]charlotte49er wrote:
What are Hernon rows[/quote]
These, except Neutral Grip. I put my ass against a wall or something, for stabilization. Yeah you can’t use HUGE weights like other rowing variations, but you can progress for a while, use a bit looser form if need be, but really hits my back ‘thickness’ musculature really well. [/quote]
Thanks alot Hernon has an insane back so I’ll give them a try
question: i am going to try the 6 week 1 session, how do i incorporate deadlifts into this? the reps are too high
[quote]buildsomemuscle wrote:
question: i am going to try the 6 week 1 session, how do i incorporate deadlifts into this? the reps are too high[/quote]
I would do a Hamstring variation of the lift, like RDL’s or SLDL’s. Regular DL’s I feel are awfully stressful on recovery for this program, especially if you’re also Squatting.
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
question: i am going to try the 6 week 1 session, how do i incorporate deadlifts into this? the reps are too high[/quote]
I would do a Hamstring variation of the lift, like RDL’s or SLDL’s. Regular DL’s I feel are awfully stressful on recovery for this program, especially if you’re also Squatting. [/quote] ah man, i like training for strength i really don’t know if i can just give up on deadlifts.
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
question: i am going to try the 6 week 1 session, how do i incorporate deadlifts into this? the reps are too high[/quote]
I would do a Hamstring variation of the lift, like RDL’s or SLDL’s. Regular DL’s I feel are awfully stressful on recovery for this program, especially if you’re also Squatting. [/quote] ah man, i like training for strength i really don’t know if i can just give up on deadlifts.
[/quote]
I mean then just do DL’s on one of the Leg days, and try to pick other lifts that won’t be effected too much by it through out the week (Like doing BB rows for back the day after DL’s won’t be a great idea due to lower back fatigue).
And lifting for ‘strength’ means your goal is to get stronger. I promise getting stronger at pulling for reps will carryover to your 1RM to some degree. If you mean you want a program that you just do low rep DL’s, well, this probably isn’t the program for you. If you wanna do DL’s, do them, but do them within the parameters of the routine.
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
question: i am going to try the 6 week 1 session, how do i incorporate deadlifts into this? the reps are too high[/quote]
I would do a Hamstring variation of the lift, like RDL’s or SLDL’s. Regular DL’s I feel are awfully stressful on recovery for this program, especially if you’re also Squatting. [/quote] ah man, i like training for strength i really don’t know if i can just give up on deadlifts.
[/quote]
I mean then just do DL’s on one of the Leg days, and try to pick other lifts that won’t be effected too much by it through out the week (Like doing BB rows for back the day after DL’s won’t be a great idea due to lower back fatigue).
And lifting for ‘strength’ means your goal is to get stronger. I promise getting stronger at pulling for reps will carryover to your 1RM to some degree. If you mean you want a program that you just do low rep DL’s, well, this probably isn’t the program for you. If you wanna do DL’s, do them, but do them within the parameters of the routine. [/quote]
thanks for the tips, i’ll give this program a shot in a couple of weeks when one of my mates will join in on it too.
do you still do it?
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
question: i am going to try the 6 week 1 session, how do i incorporate deadlifts into this? the reps are too high[/quote]
I would do a Hamstring variation of the lift, like RDL’s or SLDL’s. Regular DL’s I feel are awfully stressful on recovery for this program, especially if you’re also Squatting. [/quote] ah man, i like training for strength i really don’t know if i can just give up on deadlifts.
[/quote]
I mean then just do DL’s on one of the Leg days, and try to pick other lifts that won’t be effected too much by it through out the week (Like doing BB rows for back the day after DL’s won’t be a great idea due to lower back fatigue).
And lifting for ‘strength’ means your goal is to get stronger. I promise getting stronger at pulling for reps will carryover to your 1RM to some degree. If you mean you want a program that you just do low rep DL’s, well, this probably isn’t the program for you. If you wanna do DL’s, do them, but do them within the parameters of the routine. [/quote]
thanks for the tips, i’ll give this program a shot in a couple of weeks when one of my mates will join in on it too.
do you still do it?
[/quote]
Not anymore, but there’s a chance I’ll go back to something like it later.
This thread brings back memories, lol. Still have the BBB ebook somewhere, nice program and made some good progress with it.
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
question: i am going to try the 6 week 1 session, how do i incorporate deadlifts into this? the reps are too high[/quote]
I would do a Hamstring variation of the lift, like RDL’s or SLDL’s. Regular DL’s I feel are awfully stressful on recovery for this program, especially if you’re also Squatting. [/quote] ah man, i like training for strength i really don’t know if i can just give up on deadlifts.
[/quote]
I mean then just do DL’s on one of the Leg days, and try to pick other lifts that won’t be effected too much by it through out the week (Like doing BB rows for back the day after DL’s won’t be a great idea due to lower back fatigue).
And lifting for ‘strength’ means your goal is to get stronger. I promise getting stronger at pulling for reps will carryover to your 1RM to some degree. If you mean you want a program that you just do low rep DL’s, well, this probably isn’t the program for you. If you wanna do DL’s, do them, but do them within the parameters of the routine. [/quote]
thanks for the tips, i’ll give this program a shot in a couple of weeks when one of my mates will join in on it too.
do you still do it?
[/quote]
Not anymore, but there’s a chance I’ll go back to something like it later. [/quote] why did you stop? injuries, found something better, made a program yourself?
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
question: i am going to try the 6 week 1 session, how do i incorporate deadlifts into this? the reps are too high[/quote]
I would do a Hamstring variation of the lift, like RDL’s or SLDL’s. Regular DL’s I feel are awfully stressful on recovery for this program, especially if you’re also Squatting. [/quote] ah man, i like training for strength i really don’t know if i can just give up on deadlifts.
[/quote]
I mean then just do DL’s on one of the Leg days, and try to pick other lifts that won’t be effected too much by it through out the week (Like doing BB rows for back the day after DL’s won’t be a great idea due to lower back fatigue).
And lifting for ‘strength’ means your goal is to get stronger. I promise getting stronger at pulling for reps will carryover to your 1RM to some degree. If you mean you want a program that you just do low rep DL’s, well, this probably isn’t the program for you. If you wanna do DL’s, do them, but do them within the parameters of the routine. [/quote]
thanks for the tips, i’ll give this program a shot in a couple of weeks when one of my mates will join in on it too.
do you still do it?
[/quote]
Not anymore, but there’s a chance I’ll go back to something like it later. [/quote] why did you stop? injuries, found something better, made a program yourself?
[/quote]
I actually have a thread in the BSL section, and I’m working with a coach now on these forums. He’s made me a program tailored to bring up my weak points and such. My goals are slightly different as well, because I’m prepping for a Physique show now, so BBB isn’t the ‘best’ program for that I guess. lol
Holy shit there’s a new thread on this! I’m doing the 4 day program and I’m on ramp 2. It’s a pretty brutal program but it’s awesome to finish the workouts and pound down the calories.
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
question: i am going to try the 6 week 1 session, how do i incorporate deadlifts into this? the reps are too high[/quote]
I would do a Hamstring variation of the lift, like RDL’s or SLDL’s. Regular DL’s I feel are awfully stressful on recovery for this program, especially if you’re also Squatting. [/quote] ah man, i like training for strength i really don’t know if i can just give up on deadlifts.
[/quote]
I mean then just do DL’s on one of the Leg days, and try to pick other lifts that won’t be effected too much by it through out the week (Like doing BB rows for back the day after DL’s won’t be a great idea due to lower back fatigue).
And lifting for ‘strength’ means your goal is to get stronger. I promise getting stronger at pulling for reps will carryover to your 1RM to some degree. If you mean you want a program that you just do low rep DL’s, well, this probably isn’t the program for you. If you wanna do DL’s, do them, but do them within the parameters of the routine. [/quote]
thanks for the tips, i’ll give this program a shot in a couple of weeks when one of my mates will join in on it too.
do you still do it?
[/quote]
Not anymore, but there’s a chance I’ll go back to something like it later. [/quote] why did you stop? injuries, found something better, made a program yourself?
[/quote]
I actually have a thread in the BSL section, and I’m working with a coach now on these forums. He’s made me a program tailored to bring up my weak points and such. My goals are slightly different as well, because I’m prepping for a Physique show now, so BBB isn’t the ‘best’ program for that I guess. lol[/quote]
good for you man, the reason i am worried about the strength part is of course because getting strong is fun but also because i don’t want muscle thats only for show
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
[quote]Spidey22 wrote:
[quote]buildsomemuscle wrote:
question: i am going to try the 6 week 1 session, how do i incorporate deadlifts into this? the reps are too high[/quote]
I would do a Hamstring variation of the lift, like RDL’s or SLDL’s. Regular DL’s I feel are awfully stressful on recovery for this program, especially if you’re also Squatting. [/quote] ah man, i like training for strength i really don’t know if i can just give up on deadlifts.
[/quote]
I mean then just do DL’s on one of the Leg days, and try to pick other lifts that won’t be effected too much by it through out the week (Like doing BB rows for back the day after DL’s won’t be a great idea due to lower back fatigue).
And lifting for ‘strength’ means your goal is to get stronger. I promise getting stronger at pulling for reps will carryover to your 1RM to some degree. If you mean you want a program that you just do low rep DL’s, well, this probably isn’t the program for you. If you wanna do DL’s, do them, but do them within the parameters of the routine. [/quote]
thanks for the tips, i’ll give this program a shot in a couple of weeks when one of my mates will join in on it too.
do you still do it?
[/quote]
Not anymore, but there’s a chance I’ll go back to something like it later. [/quote] why did you stop? injuries, found something better, made a program yourself?
[/quote]
I actually have a thread in the BSL section, and I’m working with a coach now on these forums. He’s made me a program tailored to bring up my weak points and such. My goals are slightly different as well, because I’m prepping for a Physique show now, so BBB isn’t the ‘best’ program for that I guess. lol[/quote]
good for you man, the reason i am worried about the strength part is of course because getting strong is fun but also because i don’t want muscle thats only for show
[/quote]
I’ll be honest here, and anyone else can chime in, because honestly I’m not advanced or anything.
But there’s no such thing as just ‘show’ muscles. Whether you increase your 3RM or your 15RM max, you’re getting stronger. You can look at guys on this site who are accomplished PL’ers, they work in rep ranges higher then 8. lol And in the Supergrowth phases of the program, you work in the 5-7 rep range, so it’s not like you’re only doing 10+ reps. Reps build strength, most good raw lifters will tell you that.
And just for reference, after doing BBB for some time, when I played intramural basketball last semester, not only was I still in GREAT shape from all the high rep work and low rest times (having not done ‘real’ cardio in a long time), but I could also jump much higher and dunk easier. So don’t be scared of building ‘fake’ strength/muscle.
To anyone who has done this program, did you ever see a decrease in strength during one of the ramps. I am on week 2 of ramp 2 on the 4 day split and just about all my lifts are going down. Im also developing some pain in my right knee when squatting and even more when im deadlifting. I had to change around a lot of my exercises to bring up some weaknesses and also because the typical routine of ramp 1 was totally changed in ramp 2. Could me changing the exercises be the reason or am I just not adjusted to the added intensity. Should I keep at this program, and also should I stop doing anything that irritates my knee. Thanks
Book says to go thru all of the 3 ramps and super growth phases (whole 18 week program). After that you can, for example, pick the ramp you liked or gave the best gains and do it over and over again. Most people seem to like the 1st ramp the most.
And to your question about the strength lost: Do not be confused by a temporary loss of strength
Once you have settled into the workout routine you may experience a loss of strength or endurance during the first weeks of the program. Do not panic if this happens. You are not overtraining. Your body is just adapting to the added stress you are providing it. It is important not to begin to question or make changes in your training during this period. Stick with the charts. Keep in mind that there is a rebounding effect that will occur following this period, where you will be rewarded with tremendous gains in strength and size.
If I remember correct, the 2nd ramp had you train the same muscle groups 4 or more times a week, so some exercises might stress your joint more than others ie pushing movements may irritate your shoulders. Good exercise choosing and rehab will help you a lot. If you haven’t read thru the older threads, you should. Lots of good information in those. I’m planning of doing the Ramp 1 and SG 1 before the end of the year.
When strength didn’t progress and stalled on the program I upped my caloric intake. =)
Hi guys
I’m considering starting the program next week. I will have 7 weeks until my wedding so would do ramp 1 (6x a week) followed by 4 weeks of super-growth.
I’m torn between doing this and bulking with anabolic diet for a sort of re comp or just doing a straight cut. I’ve spent the last 3 months slowly and steadily going from 230 27% BF to 210 17%BF. The ultimate goal is down around 10% and sustaining. I’m a relative beginner - I know my way around a weight room and have always worked out for sports but have never focussed on any one program for longer than a few weeks.
What do you guys think? Would anabolic diet + big beyond belief be a nice pre-wedding recomp? Or should I finish the cut properly?
Anyone got links to valid pdf files of the program?
Everything seems to be lost or can’t access it
Thanks guys