MODOK I’m sure you’ve answered this before but couldn’t find in your threads… For BBB, or just training in general, do you place an emphasis on ‘feeling the target muscle’ or moving more weight?
[quote]MODOK wrote:
Yes, sounds like biceps tendonitis, which is caused by a little too much pressing volume. I would take one week of after SG, and next ramp limit pressing ( vertical and horizontal) to two days a week.[/quote]
Thanks for the advice mate.
Just wondering what exercise you would use for chest that’s not a pressing movement? Dips or flyes maybe?
Madok, when you are doing a cut. What training routine do you use? as obviously you cant use BBB when dieting. I was wondering what you do, and also what you do for cardio.
[quote]MODOK wrote:
[quote]MAF14 wrote:
MODOK I’m sure you’ve answered this before but couldn’t find in your threads… For BBB, or just training in general, do you place an emphasis on ‘feeling the target muscle’ or moving more weight?[/quote]
Moving more weight. If you move enough weight, I promise you you will feel the target muscle.[/quote]
MODOK, two questions:
- This philosophy (from the quoted) is basically what I latched onto when I first started really reading this site. It makes total sense to me and seems pretty fundamental. I’m not saying this to e-ass-kiss or anything; your old posts just always made the most sense to me, so I’ve pretty much based my training around what you’ve had to say about training.
That said, I notice that this foundational premise has been increasingly poo-poohed over the past year or so by people far more advanced than I (e.g., Stu comes to mind, but there are a great number), who favor a “MMC-centric” training approach for muscular hypertrophy. Do you have anything else to throw in the arena pro-your perspective?
- (if you don’t prefer to answer publicly, feel free to pm if you’d like, as I’m just generally curious):
What did your heaviest 6x/week BBB squats end up being before you transitioned to hitting bodyparts twice a week? I don’t think I’ve found the answer to that in any old threads. I guess I’m asking more whether you feel that there was a point where you “out grew” or “out lifted” the frequency that BBB entails.
Oops. Wrong thread…
MODOK, what does the split look like on a normal week? Mon/T/Th/S? I only ask because in ramp two you start hitting the big muscles 4x per week instead of 3, so I was wondering if you switch to M/W/F/Sun or something leaving a day off in between.
Thanks!
[quote]aspengc8 wrote:
MODOK, what does the split look like on a normal week? Mon/T/Th/S? I only ask because in ramp two you start hitting the big muscles 4x per week instead of 3, so I was wondering if you switch to M/W/F/Sun or something leaving a day off in between.
Thanks![/quote]
Lol, then you just have the Sunday-Monday being consecutive.
So how long do your guys workouts last during each ramp?
[quote]MODOK wrote:
Yeah, the best you can hope for is a day off between. Actually I have been doing Su-M-W-F this time around.
I’m loving this training. It feels like putting on a very old pair of comfy shoes. I didn’t know I was so out of condition for this type of training, but I am. I’m getting back into it though.[/quote]
That’s the exact split I’m planning on doing when I’m working for a firm this summer.
Are you doing some form of cardio on off days? Elliptical/treadmill walking?
[quote]ryanbCXG wrote:
So how long do your guys workouts last during each ramp?[/quote]
This depends also on whether there are any supplemental exercises included.
For example, although a day might say “Thighs (3),” I would usually do the back squat and then an accessory movement either targeting the hams or quads.
This can be done in a number of different ways. One thing I like doing is to take the endurance day and do one set of 40 on SLDL followed by three sets of 13-15. One Strength day, I’ll usually do leg press with a 3 second descent, then on power day I’ll usually do both leg press and SLDL because the total repetition volume of the back squat will be diminished.
Similarly, with “Back” one might do a horizontal and vertical pull, and with “Chest” one might do an inclined press and a flat press.
It all depends. I’ve been experimenting with it for a while, and because I started out on it very weak, I’ve been able to see what happens as you get stronger.
Just as an example, when I was squatting in the low 200s, I could easily pump out some serious volume on SLDL and leg press, even on endurance day.
Now, and I’m not even very strong, but when I hit 335x14 for a set of squats for my top set and then finish the squat workout, I’m pretty smoked psychologically. I do the SLDL, but the leg press…not so much.
So, to the original question, I think it’s highly variable at the early stages. Later on, the workouts could easily be done within an hour.
One other thing, MODOK: if you had all the time you needed and could choose between the 4x/week and 6x/week variants, which would you go with and why?
EDIT: And one more: I’ve been reading about the “Level Two Training” and am thinking about giving it a go at some point in the future. Did you ever experiment with it? I haven’t been able to find anything in the old BBB threads.
Thanks
The Level Two stuff…just on paper seems crazy. Two sets of thighs in the 35-50 rep range, with 7 minutes rest? Christ. Everything else on there I could probably handle, but Jesus. I heard a story once about how Platz at least once did a 51 rep squat finisher with 315.
MODOK = AWESOMENESS
[quote]John Meadows, CSCS wrote:
MODOK = AWESOMENESS[/quote]
Oh my what a compliment. Congrats MODOK.
MODOK = AWESOMENESS
Modok, You are truely awesome! I have a beginner question.
Since I’ve started doing bb correctly (last october), the exercise I have the most consistent results in terms of strength is the deadlift. I do it differently than other exercises in two ways: I only do two sets a week (4-6 range), and I do the reps the rest-pause sort of way. The rest-pause is because I can’t touch-down-and-go with 300lbs. I have to set the weights down, then stabilize them and reset myself for the next rep.
My question is: Are there other exercises that would give me the same strength gains from only doing two sets and rest-pausing or is there something special about the deadlift that makes it work for it? My weakest exercise is the bench so I’m thinking of trying it on an arm press machine.
MODOK, in reference to your comments on not changing anything, do you think it would be ok to add extra ab work in BBB. I always seem to slip back into anterior tilt if I don’t keep it in balance, but i’d like your opinion on the extra work.
Cheers man
[quote]MODOK wrote:
[quote]qsar wrote:
Modok, You are truely awesome! I have a beginner question.
Since I’ve started doing bb correctly (last october), the exercise I have the most consistent results in terms of strength is the deadlift. I do it differently than other exercises in two ways: I only do two sets a week (4-6 range), and I do the reps the rest-pause sort of way. The rest-pause is because I can’t touch-down-and-go with 300lbs. I have to set the weights down, then stabilize them and reset myself for the next rep.
My question is: Are there other exercises that would give me the same strength gains from only doing two sets and rest-pausing or is there something special about the deadlift that makes it work for it? My weakest exercise is the bench so I’m thinking of trying it on an arm press machine.
[/quote]
That style of training does work extremely well for strength gains. Bottom start bench from the rack will likely be very beneficial for you. Don’t over-do it though. That style of training is very tough on the joints. [/quote]
Modok, thanks a lot for the answer! I have a follow-up question. When I do a 1 rep 315lb deadlift, I feel my spine compress a lot at the top position. Doesn’t hurt or anything, but is it bad for my spine? Does it mean I’m not tightening up my core enough?
GREAT advice from Modok as usual…on everything…
JM
[quote]MODOK wrote:
[quote]The3Commandments wrote:
[quote]MODOK wrote:
[quote]MAF14 wrote:
MODOK I’m sure you’ve answered this before but couldn’t find in your threads… For BBB, or just training in general, do you place an emphasis on ‘feeling the target muscle’ or moving more weight?[/quote]
Moving more weight. If you move enough weight, I promise you you will feel the target muscle.[/quote]
MODOK, two questions:
- This philosophy (from the quoted) is basically what I latched onto when I first started really reading this site. It makes total sense to me and seems pretty fundamental. I’m not saying this to e-ass-kiss or anything; your old posts just always made the most sense to me, so I’ve pretty much based my training around what you’ve had to say about training.
That said, I notice that this foundational premise has been increasingly poo-poohed over the past year or so by people far more advanced than I (e.g., Stu comes to mind, but there are a great number), who favor a “MMC-centric” training approach for muscular hypertrophy. Do you have anything else to throw in the arena pro-your perspective?
- (if you don’t prefer to answer publicly, feel free to pm if you’d like, as I’m just generally curious):
What did your heaviest 6x/week BBB squats end up being before you transitioned to hitting bodyparts twice a week? I don’t think I’ve found the answer to that in any old threads. I guess I’m asking more whether you feel that there was a point where you “out grew” or “out lifted” the frequency that BBB entails.[/quote]
- Thanks! I do try to simply state what I think makes the most sense and is the most logical. As far as other trainers and their theories go, I am sure that it works for them. Stu has a great physique. But it doesn’t work for me and it doesn’t make any sense to me physiologically. I’ve never seen anyone be able to think their muscle bigger with their mind.
The mind-muscle connection is the motor unit, and it is activated by the stress placed upon it by a heavy load. No heavy load, no activation. You can make a muscle hurt via lactic acid accumulation with slow controlled reps but the actual motor unit activation will not be near as great. Thats just what works for me, and other things work for other folks. If you are getting the results you desire, thats what matters.
[/quote]
Modok- 1st, much respect, and I have no intention of derailing your thread, but I think a lot of people misunderstand the approach used by BBers who espouse focusing on the MMC. Personally, I don’t think I ever reach the point of lactic acid hurt in my training. I focus on a 6-8 rep range on pretty much all of my bodyparts, and still lift what most gym goers would consider stupidly heavy. Explosive concentrics (I’ve read a lot on C.A.T. theory), controlled eccentrics, non-lockouts… you know, doing everything possible to maintain stress on the target muscle.
What I don’t do (and I’m sure others like Way or E-Bomb will agree) is rep away with a light weight until we ‘feel fatigued’. The main issue in our similar approaches to the MMC, is not chasing #s in the regard that we’re losing the quality stress and contraction in the pursuit of greater weights. I’m sure you would agree that neither E, or Way are training with light weights -lol.
Best,
S