[quote]Sharp4850 wrote:
I bought the E book a while back and am looking at the level one 6 days per week program.
What do people think about having only one exercise for back?
For chest I can understand, as you can use a low-incline bench variation. And for thighs, squats are a given. Fortunately I’m gifted with a dominant posterior chain.
However, can the back be sufficiently trained with one exercise, even if it is 3 times a week? I can’t think of one that would hit the lats and upper back hard enough.[/quote]
That’s the BBB thread here:
I’m sure most of your questions could be answered in that thread alone, if not there’s LOADS of helpful people on the thread
I think there’s 6-7 people doing it currently, with 4-5 other having done it. So loads of people to ask.
[quote]B rocK wrote:
feel free to share the info that MODOK shared with you…
congrats too![/quote]
Nothing that hasn’t been said a millions times i presume lol.
Point 1:
-If you are JUST starting out, pick a program and throw yourself into it for at LEAST 6 months.
Why i avoid the articles lol so i don’t end up swapping programs every other week
Point 2
-In regards to the Nutrition of High Fat and Protein. You can play around with it based on your results as you go forward, but I think that would allow you to lose some bodyfat, and support your muscle-building exercise simultaneously.
So i follow my nutrition to a tee, Monday to Saturday then along with my food have something crap to eat
Point 3:
I fully expect you to continue to make dramatic jumps for the forseeable future. Keep pushing!
You should see me in the gym lol sweating like crazy with bright red face trying to get 1 more rep
That’s it really lol, the program is laid out for me for the next 18 weeks, i’m keeping the same nutrition plan just adding more eggs or 1 more oz of meat when needed. No big secrets unfortunately
And thank you Therizza for the comment believe me i will
[quote]DH wrote:
Pedal to the metal, STB. Get what you can as fast as you can.
Retin-A, is great for stretch marks. Just be sure to watch sun exposure once you put it on. Just keep a shirt on if you use it on your back, chest, and pit areas. These are where most stretches occur.
Best,
DH
[/quote]
Only got 1 at the moment on my back up by my shoulders, Modok said he was like a tiger scratched him by the end so if i’m not like that i’ll be pissed i’ve missed out on more muscle.
[quote]Bill Roberts wrote:
Perhaps Mr Popular believes that only 0.25 lb muscle can be gained per week; therefore, anything beyond that is “all food” and nothing to be considered an accomplishment.
If he were not trapped into such limited thinking, he wouldn’t have stated that 3 weeks isn’t long enough for “any kind of results.”
[/quote]
Well my body begs to differ that 3 weeks can’t do anything lol, as i said my legs look like different parts than just 1 part along with my back which i think myself looks bloody great though i was used to nothing being there
[quote]Sharp4850 wrote:
I bought the E book a while back and am looking at the level one 6 days per week program.
What do people think about having only one exercise for back?
For chest I can understand, as you can use a low-incline bench variation. And for thighs, squats are a given. Fortunately I’m gifted with a dominant posterior chain.
However, can the back be sufficiently trained with one exercise, even if it is 3 times a week? I can’t think of one that would hit the lats and upper back hard enough.[/quote]
You can do 2 different exercises or even three. Most like to do the same exercise on friday that they did on monday, for example.
And then you’re probably going to do a deadlift variant or some such for the hamstrings on wednesday… some extra back work.
With so little back work per session compared to the amount of pressing you do, gotta pay attention to doing your rows the right way…
Talked about it before, I’m too lazy to repost (I think it was in the actual BBB thread)
You can do 2 different exercises or even three. Most like to do the same exercise on friday that they did on monday, for example.
And then you’re probably going to do a deadlift variant or some such for the hamstrings on wednesday… some extra back work.
With so little back work per session compared to the amount of pressing you do, gotta pay attention to doing your rows the right way…
Talked about it before, I’m too lazy to repost (I think it was in the actual BBB thread)
What was said, was to pick 2 Back Width and 1 back Thickness, that should see you right.[/quote]
Are all three of those exercises put in the same workout? or are they being rotated through weekly?
I’m gonna neeed some retin-a then DH, thanks for that.
I’ve been doin the program too and am up 4lbs…and I’m in my 2nd week now. And Ive been training for a while now.
I’ll b postin pics/vids also…
I already got 2 vids up of squats, but I’ll post more strength gains/size gains.
If your at a plateau, or if you’ve been training lower reps for a while…this is definaetly somethin else.
Never really trained like this so my body is responding very well to it, strength and size wise.
you mother fucker, at 6 feet ive been trying to get to 200 for a while (ive only weight trained for a year and a bit…and i only figured out how to eat right over the last 2 months…also i had BAAAAD injuries which kept me out of training for a while…wow that’s alot of excuses)
[quote]Nanan wrote:
A good chunk of “noobie gains” is just water retained in the muscles. I doubt you gained more then 5lbs of lean body mass in 3 weeks, muscle does not grow all that fast.[/quote]
[quote]GrindOverMatter wrote:
you mother fucker, at 6 feet ive been trying to get to 200 for a while (ive only weight trained for a year and a bit…and i only figured out how to eat right over the last 2 months…also i had BAAAAD injuries which kept me out of training for a while…wow that’s alot of excuses)
well i guess it’s time to step my eating up.[/quote]
its a deal man, im at about 190ish right now…i really want to try BBB right now as well, but what im doing currently is working too well to switch it up ATM
Hey CC if you don’t mind could you look at my template. Like I said I’m goin into the 3rd week of the ramp now.
I was also concerned with the little back work, but yeah…check it out if you don’t mind :).
Day 1 - 13-15 reps
Back: Bent Over Rows
Chest: Bench Press
Bicep: Hammer Curls
Calf: DB’s in hand on platform (all i got i train in my basement)
Day 2 - 13-15 reps
Delts - DB Military Press
Tricep - Close grip Bench Press
Thighs - Squats
Abs - Hanging Leg Raise (shins touch bar) add 1-3lb weight if too easy…but doubt it lol.
Day 3 - 10-12 reps
Back - Deadlifts
Chest - Incline Bench Press
Thighs - Glute Ham Raises
Delts - Rear Delt Raises
Calves - DB’s on platform
Bicep - One Arm Curls
Tricep - Skullcrushers
Day 4 - 8-10 reps
Thighs - Squat
Chest - Bench Press
Back - Pull ups (with weight)
Delts - Military Press
Calf - DB Calf Raise
Tricep - Close grip bench press
Bicep - BB Curls
I showed Modok and he said it was good. For the Delts on Wednesday I know I coulda put upright rows to get stronger in the movement…but I just want my sohulders to be healthy cause it’s quite a bit of pressing already and I’m goin fairly heavy with everythin.
So I’m just doing rear raises.
So I got Bent over Rows though…I can feel it quite a bit in my lats.
Most of it is strict, but you know when the rest periods get lower in 2-3rd week…A little cheat is being involved.
And then the pullups.
I’m ALSO doing prone Y’s and T’s 2x a week, before my bench sessions. and just a ltitle bit of shoudler rehab stuff (scap wall slides, press behind neck with mini band)…and some stretching.
Yes…thats how the body adds size when you stimulate sudden growth in anyway (water, fluids etc pushed inside the muscle cells to quickly increase muscle leverage) Thats why you hold the size gained for a while and get stronger to increase “density” (so you can “keep” the size gained lol and not just piss the gains away when dieting down).
And water/fluid gains are also part of “lean mass gains”, so you want to refer to “dry muscle gains” (whatever the fuck that really means)
OP, good job man.
[quote]Nanan wrote:
A good chunk of “noobie gains” is just water retained in the muscles. I doubt you gained more then 5lbs of lean body mass in 3 weeks, muscle does not grow all that fast.[/quote]
Congrats man. I’ve only gained about 5-7 lbs since starting, but I plan on eating more starting next week. Also, I’m more interested in a recomp than adding pure mass. If I’ve gained a good amount of muscle, I’m content
And to those who are scared about week 3, give your balls a good squeeze and get with the program! I just finished day 5 of week 3. 5 sets of 8-15 reps gets tiring, but I always feel like a champ afterwards. I also eat more than I ever have, and it doesn’t bother me one bit since I know it’ll be put to good use.
(I think it was in the actual BBB thread)