Best Damn for 1B?

Training
1

Hey Coach,
which changes would you do, on best damn 2 program for type 1b?
I like short workouts and they fit in my working shifts. Because some weeks I can train 4 times, some 5-6 times.

Thank you!

2

Well, letā€™s first look at what elements of the BDW fit well with types 1B:

  • High frequency
  • Push/Pull structure
  • Low volume
  • Pushing hard on all the work sets

And what might not be great for them:

  • Higher rep techniques
  • Slow tempo (mTOR technique)
  • More isolation work
  • Less heavy work
  • No explosive work

*NOTE: Iā€™m working on a Best Damn Strength Plan for Natural lifters that will be adequate for a 1B (and 1A).

Now lets look at the methods used in the original plan and see if they are a good fit for a 1B and how they need to be changed if they donā€™t. We will look at both programs (part 1 and 2) for training methods:

  1. Heavy double rest/pause (part 1): The heavy aspect fits the 1B well but the volume, due to the double rest/pause, might be too high for a 1B. They should stick to a single rest/pause.

  2. Rest/pause (part 2): This is a very good 1B method with a starting rep number of 4-6 (might even go to 3-5) and a single pause of 20 seconds then doing max reps with the same weight.

  3. Clusters (part 2): Very good for 1Bs with a target total rep number of 4-6 reps with a 2-4RM (as used in the part 2 article).

  4. mTOR sets (parts 1 and 2): Of all the methods, this is the least applicable for a 1B due to the slow eccentric AND pause in the stretched position. A better method for a 1B would be the double contraction method where you do the low/stretched position of a lift twice. For example in a squat you go all the way down, lift halfway up, go back down, lift up completely, this is one rep. You should allow the 1B to use the stretched reflex. 4-6 reps would be done.

  5. Myo-reps (part 2): This can actually be used by a 1B if only one set is done (as in the program). I might use a starting weight of an 8RM instead of a 12RM as explained in the program.

  6. 6-8-10 drop sets (part 1): This is the other method that really should not be used by a 1B. They can still use drop sets but I would use two types of drop. The first drop is small, around 10% and would allow you to get an extra 1-3 reps. The second drop is large (up to 50%) and you try to do as many explosive reps as possible. So a set might look like this:

200llbs x 6 reps
Drop to 180lbs get an extra 2 reps
Drop to 100lbs and do 6 explosive reps (stop when you canā€™t accelerate)

So the techniques I recommend using are:

  • Clusters or Rest/pause (depends on preference)
  • Double contraction
  • Myo reps or Drop sets (depends on preference)

For the cluster/rest pause you would go with big compound lifts.

For the double contraction you use a multi-joint exercise in which you can put the target muscle in a stretched position (DB press variations, hack squat/front squat, RDL, DB shoulder press or high incline DB press, chin-ups, incline DB curl, JM press, for example).

For myo-reps or drop sets you go with isolation exercises

3 Likes
3

Thank you very much!

Canā€˜t wait for the Best Damn Strength Plan.

4

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