[quote]MODOK wrote:
I’ve never, ever trained this way. Its just not enough volume for me personally. Whats funny is the folks who can’t grasp the concept.[/quote]
How have you always done it?
There are times when I feel simply ramping every exercise isn’t enough for me as well, and I have to include drop sets or rest pause sets or something to get enough stimulation.
[quote]mr popular wrote:
[quote]MODOK wrote:
I’ve never, ever trained this way. Its just not enough volume for me personally. Whats funny is the folks who can’t grasp the concept.[/quote]
How have you always done it?
[/quote]
I was about to ask this question too, It’d be nice to see what someone experienced like modok does, whenever I ramp up to one top set I don’t progress at all.
I am trying out just doing a couple of light sets then jumping into my heaviest set (3-5 reps), and doing 2-3 more sets (about 5-8 reps) with very slightly lower weight (Kind of like BBB style).
I’ll do this with 4-5 exercises per bodypart (slightly higher reps than first exercise) and I am now getting DOMS after my workouts (even though im eating more), which usually means I grow faster.
[quote]Goodfellow wrote:
[quote]mr popular wrote:
[quote]MODOK wrote:
I’ve never, ever trained this way. Its just not enough volume for me personally. Whats funny is the folks who can’t grasp the concept.[/quote]
How have you always done it?
[/quote]
I was about to ask this question too, It’d be nice to see what someone experienced like modok does, whenever I ramp up to one top set I don’t progress at all.
I am trying out just doing a couple of light sets then jumping into my heaviest set (3-5 reps), and doing 2-3 more sets (about 5-8 reps) with very slightly lower weight (Kind of like BBB style).
I’ll do this with 4-5 exercises per bodypart (slightly higher reps than first exercise) and I am now getting DOMS after my workouts (even though im eating more), which usually means I grow faster.[/quote]
I’m interested in Modoks reponse too. That’s interesting that 1 top set doesn’t seem to work for you. Personally I’ve been doing one heaviest set and then one more after that with lighter weight. So for instance DB bench 120x5 and then 100x10 or whatever, so 2 top sets per exercise. I also only do about 1-2 exercises per body part though (twice/week though so 3-4 exercises total)
Oh ffs, he’s talked about every tiny detail in “bodypart once weekly” in the t-cell as well as in the BBB thread.
In 3 weeks you’re going to see someone else post about their training and get confused all-over again… This has been going on and on…
Hopeless.
At your stage your routine is the least-important thing… Do you really think that switching from one ok routine to the next is going to suddenly, magically cause you to make major progress?
[quote]Cephalic_Carnage wrote:
Oh ffs, he’s talked about every tiny detail in “bodypart once weekly” in the t-cell as well as in the BBB thread.
In 3 weeks you’re going to see someone else post about their training and get confused all-over again… This has been going on and on…
Hopeless.
At your stage your routine is the least-important thing… Do you really think that switching from one ok routine to the next is going to suddenly, magically cause you to make major progress?
[/quote]
I don’t think anyone is “confused”. I asked how MODOK trains because I’ve had a similar experience and was curious about it, and from what I can tell that’s all anyone else was wondering too.
[quote]Ct. Rockula wrote:
doesnt everyone know this?
there cannot be people who are confused by this, right?[/quote]
Oh, astonishingly, there still are…
hey Modok after you do that though, let’s say for a main movement of squats or benches…and then you want to go onto your next movement of db presses and it says 3x8…since u are already warmed up…would u just go…for that target rep range of 8…could you go example 75x8, 100x8, 125x8** top max set. done.
Thanks man
[quote]mr popular wrote:
[quote]Cephalic_Carnage wrote:
Oh ffs, he’s talked about every tiny detail in “bodypart once weekly” in the t-cell as well as in the BBB thread.
In 3 weeks you’re going to see someone else post about their training and get confused all-over again… This has been going on and on…
Hopeless.
At your stage your routine is the least-important thing… Do you really think that switching from one ok routine to the next is going to suddenly, magically cause you to make major progress?
[/quote]
I don’t think anyone is “confused”. I asked how MODOK trains because I’ve had a similar experience and was curious about it, and from what I can tell that’s all anyone else was wondering too.[/quote]
Not you. Pumped340… The same thing has been going on forever with him…
[quote]MODOK wrote:
I warm up, usually with 50% of work weight for a couple sets of 12, then a couple sets of 75% of the first work set for a couple sets of 6. If I feel warm, I go for it. I do the heaviest set FIRST, at or near failure, then out of necessity lower the weight due to fatigue, hit the rep range approaching or hitting failure again, then I keep going adjusting the weight to get the required reps near or to failure.
Thats really about it. I let the reps dictate the weight. There’s not too much difference between this way and “ramping”, both have a one heavy set. Only diff is the warm up and I do 3-4 additional sets after the top set.[/quote]
And mostly just one or sometimes two exercises for the same bodypart in a single session… Got to mention this before people start doing
-Flat Bench 5x8-10
-Incline Bench 5x8-10
-Decline Bench 4x8-10
-Flyes 4x8-10
-Pec Deck 4x8-10
… thinking that that is what you do… You never know, it’s the internet…
[quote]Cephalic_Carnage wrote:
[quote]MODOK wrote:
I warm up, usually with 50% of work weight for a couple sets of 12, then a couple sets of 75% of the first work set for a couple sets of 6. If I feel warm, I go for it. I do the heaviest set FIRST, at or near failure, then out of necessity lower the weight due to fatigue, hit the rep range approaching or hitting failure again, then I keep going adjusting the weight to get the required reps near or to failure.
Thats really about it. I let the reps dictate the weight. There’s not too much difference between this way and “ramping”, both have a one heavy set. Only diff is the warm up and I do 3-4 additional sets after the top set.[/quote]
And mostly just one or sometimes two exercises for the same bodypart in a single session… Got to mention this before people start doing
-Flat Bench 5x8-10
-Incline Bench 5x8-10
-Decline Bench 4x8-10
-Flyes 4x8-10
-Pec Deck 4x8-10
… thinking that that is what you do… You never know, it’s the internet…
[/quote]
That looks like the first workout I ever did 
(minus the pec deck)
Am I glad I had a couple of advanced guys train with us at the beginning… If there had been such a thing as the internet back then… Or if I’d picked up a muscle&fitness with no prior experience…
Nah, not even going to think about that 
[quote]Cephalic_Carnage wrote:
Am I glad I had a couple of advanced guys train with us at the beginning… If there had been such a thing as the internet back then… Or if I’d picked up a muscle&fitness with no prior experience…
Nah, not even going to think about that
[/quote]
Too late.
You’ll be starting threads asking whether using 72% of 1 RM as opposed to 75% of 1RM for your 3rd ramp set is going to be the difference between fixing that gap between your forearm and your biceps or not any day now.
Found my first log book, here’s the first workout that I wrote down (I had been in the gym for two months before this I think)
Chest and Shoulders (work sets)
Bench
140x10
140x10
140x6
140x5
BB Incline
105x10
105x8
105x10
DB Decline
45x6
Cable fly
45x8
45x8
45x6
Seated Military
70x10
70x8
70x6
laterals
25x12
25x10
front raises
25x12
25x12
Dips
BWx10
BWx8
Most people think that the final set it the only real working set because they don’t focus on the acceleration aspect of the ramping. If you accelerate each rep with maximum force, every single ramping set is a working set.
[quote]SSC wrote:
Nice one Brick. I like this one,
That was incredible!
“Thank you very much, now get out of the way”
I want to shake that guys hand
[quote]HairyBeast wrote:
Most people think that the final set it the only real working set because they don’t focus on the acceleration aspect of the ramping. If you accelerate each rep with maximum force, every single ramping set is a working set.[/quote]
MAYBE!
If the ramp up/“working warmup” sets are difficult enough, which they should be even if they’re not maximal, they also provide some muscle trauma and neural adaption, lending to the training effect.
[quote]Bricknyce wrote:
A Lesson in Rocket Science
Perhaps we should have posted this instead of 50-page threads on ramping up. Notice the difficulty in this - adding weight to a bar. [/quote]
WOW. I remember when you 1st posted this clip about a week ago. I now see even with a video, this discussion carried on for 4 pages and counting.
damn I thought u’d get 13 for sure 12 looked pretty damn easy still lol.
good video man, but there’s still one question after that…you ramped up to that max set…you might do a couple more sets now and lower the weight a bit.
BUT say that was that for the bench press and you wanted to move onto incline DB presses…then what would you do? If your target rep range was 8 reps for a max.
let’s say 4x8…you would just go 60x8, 75x8, 90x8, 110x8* max set.
or would you just do a couple warm up sets. 50x5, 70x3, 90x5, 115x8* max set.
then you’d be done that exercise.
THIS IS MY ABSOLUTE ONLY CONFUSION AND WOULD ANYONE PLEASE ANSWER THIS! lol
lol oh well mmm I see what you mean ramped/warmed up…When I did BBB I did the same thing for squats…say it was 13-15 rep day…I’d go in and do 400x15 for first set all out approcahing failure…then 365x15, 315x15…and then I’d be completely wiped out.
I was just wondering though if you were to do that with benches…liek you did tonight…335x12, 300x11, 275x11
What would you do if you wanted to do Incline DB presses after that…and say your target rep range was between 8-10 reps.
That’s where I’m confused. Would I do my first set (all out and get 115x10) just from warmuped up slightly with 50x6, 70x5, 90x6, 115x10…**all out to failure
Or would I do if I have a rep range of 4 sets of 10 would I instead go 60x10, 75x10, 90x10, 110x10*all out.
That’s where I’m confused.
I’m confused on the assistance exercise whether to just do a few reps to get primed then go all out, or to do a 4x8…and work up in those and on the 4th set go all out.