Have a question:D
I just finished week one doing flat bench Monday Friday and Incline Wednesday. But my upper chest is lagging so would it be ok to switch them around and do Incline twice? And if so would it then after I do that be ok to switch them back after it has caught up? thanks
[quote]Blackaggar wrote:
Have a question:D
I just finished week one doing flat bench Monday Friday and Incline Wednesday. But my upper chest is lagging so would it be ok to switch them around and do Incline twice? And if so would it then after I do that be ok to switch them back after it has caught up? thanks[/quote]
How fast do you expect it to catch up 
But ya you can trade them in and out, but try not throw exercises in and out, as you will be constantly guessing what weight you need… Week 1 is basically used for that then Week 2-3 is used to overload you.
[quote]SmallToBig wrote:
Blackaggar wrote:
Have a question:D
I just finished week one doing flat bench Monday Friday and Incline Wednesday. But my upper chest is lagging so would it be ok to switch them around and do Incline twice? And if so would it then after I do that be ok to switch them back after it has caught up? thanks
How fast do you expect it to catch up
But ya you can trade them in and out, but try not throw exercises in and out, as you will be constantly guessing what weight you need… Week 1 is basically used for that then Week 2-3 is used to overload you.[/quote]
Ok man thats what I was thinking but just wanted to make sure. Thanks a lot for the reply man
I remember doing SuperGrowth One the first time. It seemed like an eternity to wait 3 mins between sets. I tried to just stay at the station, but ended up walking around and talking. It was the only time I had used such long rests and it allowed me to talk between sets for the first time. I was bored to death. I actually hated it…now I’m cool with it. I realize the purpose and enjoy the heavier loading.
[quote]SmallToBig wrote:
Also what the hell… just saw 180 sec rest every SET on the SuperGrowth ??
So does that mean, i should be increasing every set i mean 3 minutes rest surely you won’t have to lower weight ?
I’ll be half asleep with 3 mins rest so used to 90 seconds LOL[/quote]
C_C, Whats your prior experience with BBB?
How do you feel it compares to DC? Which BBB frequency do you prefer/have experience with?
Best,
DH
So as far as experienced “vets” on BBB, we have MODOK, C_C, Pars, and myself. Have I missed anyone?
Thinking about doing this at the end of summer… !
jo3 I don’t think it’s too much volume for my hamstrings at all…look at all the pressing volume I’m doing lol. Wednesday is my hamstring dominant day.
[quote]rasturai wrote:
jo3 I don’t think it’s too much volume for my hamstrings at all…look at all the pressing volume I’m doing lol. Wednesday is my hamstring dominant day.[/quote]
But why change the formula? BBB calls for 3-5 sets (depending on the week) of a thigh movement. Doing 2 hamstring movements would yield 6-10 sets. Am I missing something here?
Love this thread. I have never been on the same workout program as other T-Nation readers. Did not want to do the V-Diet. I am pretty sure the DC training style is not for me. I have always responded best to volume and frequency and poorly to intensiveness. This program is a blast ! cannot wait to get to week three.
C_C’s upright rows: Tried these for shoulders, felt great. I was able to use 135 for 3 sets of ten to twelve which I am sure will stimulate more growth than 3 sets of raises. For my body mechanics the bar hit me at bout the bottom of the sternum…a little higher than expected. I recommend using wrist straps as this alleviates wrist pain for me on upright rowing exercises. Delts grew easily for me at first but have been more stubborn recently. looking forward to see how they respond.
I, like rasturi, lift home and do not have access to machines. Anyone got suggestions for other lesser known movements or tweaks to add variety to the barbell/dumbell/rack only crowd?
I like spider curls for one.
I might have a dumb question for you guys:
Someone said earlier that the trap-bar deadlift is quite effective at working the quads and hammys simultaneously.
If one were to use the pictured above shrug machine (or one similar, with the ability to grab at usual deadlift height) to do deadlifts, would this be a viable substitute? I have access to one, but I’ve never thought about using it. Does anyone have experience?
I’ve been having low-spine issues and I’m concerned that sumo deadlifts are going to do more harm than good, so that’s why I’m asking.
Any advice is appreciated.
Jo3- Some of the guys seem to be breaking thighs up in to two exercises per workout, I had the same thought, that this really screws with the formula. Also why are thighs so special? I mean hay lets add a movement for each individual delt head, and some shrugs for shoulders. And hey regular curls don’t hit the brachialis so lets add hammer curls as second bicep exercise on that day. I’ve done that to programs before and it wasn’t long before I started burning out. Maybe some of these guys are more advanced and need another exercise. Most folks doing it are significantly stronger than me so maybe there is something to it, I personally do not see a need for it. here is my solution:
Day two: (quad dominant)-Front squats
Day four: (Ham dominant)-Deadlifts (bodybuilding style, search for the article on here that details different styles)
Day six: (quad dominant)-Back squats
I always feel these moves in my entire lower body not just quads or hams. I am interested to see how other approach this. If you do not feel deadlifts are a good lower body exercise, try taking a very narrow stance and making sure lower your hips.
[quote]MiJuggernaut wrote:
Jo3- Some of the guys seem to be breaking thighs up in to two exercises per workout, I had the same thought, that this really screws with the formula. Also why are thighs so special? I mean hay lets add a movement for each individual delt head, and some shrugs for shoulders. And hey regular curls don’t hit the brachialis so lets add hammer curls as second bicep exercise on that day. I’ve done that to programs before and it wasn’t long before I started burning out. Maybe some of these guys are more advanced and need another exercise. Most folks doing it are significantly stronger than me so maybe there is something to it, I personally do not see a need for it. here is my solution:
Day two: (quad dominant)-Front squats
Day four: (Ham dominant)-Deadlifts (bodybuilding style, search for the article on here that details different styles)
Day six: (quad dominant)-Back squats
I always feel these moves in my entire lower body not just quads or hams. I am interested to see how other approach this. If you do not feel deadlifts are a good lower body exercise, try taking a very narrow stance and making sure lower your hips.[/quote]
I was literally just about to post a question about this very topic. If possible, I would like to follow MiJ’s approach and just stick with the program, but if that means neglecting my hamstrings I’m willing to fudge things a bit. So, who thinks a second exercises is necessary (and under what circumstances)?
[quote]MiJuggernaut wrote:
Jo3- Some of the guys seem to be breaking thighs up in to two exercises per workout, I had the same thought, that this really screws with the formula. Also why are thighs so special? I mean hay lets add a movement for each individual delt head, and some shrugs for shoulders. And hey regular curls don’t hit the brachialis so lets add hammer curls as second bicep exercise on that day. I’ve done that to programs before and it wasn’t long before I started burning out. Maybe some of these guys are more advanced and need another exercise. Most folks doing it are significantly stronger than me so maybe there is something to it, I personally do not see a need for it. here is my solution:
Day two: (quad dominant)-Front squats
Day four: (Ham dominant)-Deadlifts (bodybuilding style, search for the article on here that details different styles)
Day six: (quad dominant)-Back squats
I always feel these moves in my entire lower body not just quads or hams. I am interested to see how other approach this. If you do not feel deadlifts are a good lower body exercise, try taking a very narrow stance and making sure lower your hips.[/quote]
I’m also breaking thighs into two exercises (1 quad and 1 hamstring component), but rasturai’s post led me to believe he was doing 2 hamstring movements (deadlift + GHR) on the same day, hence my confusion.
[quote]PIAV wrote:
MiJuggernaut wrote:
Jo3- Some of the guys seem to be breaking thighs up in to two exercises per workout, I had the same thought, that this really screws with the formula. Also why are thighs so special? I mean hay lets add a movement for each individual delt head, and some shrugs for shoulders. And hey regular curls don’t hit the brachialis so lets add hammer curls as second bicep exercise on that day. I’ve done that to programs before and it wasn’t long before I started burning out. Maybe some of these guys are more advanced and need another exercise. Most folks doing it are significantly stronger than me so maybe there is something to it, I personally do not see a need for it. here is my solution:
Day two: (quad dominant)-Front squats
Day four: (Ham dominant)-Deadlifts (bodybuilding style, search for the article on here that details different styles)
Day six: (quad dominant)-Back squats
I always feel these moves in my entire lower body not just quads or hams. I am interested to see how other approach this. If you do not feel deadlifts are a good lower body exercise, try taking a very narrow stance and making sure lower your hips.
I was literally just about to post a question about this very topic. If possible, I would like to follow MiJ’s approach and just stick with the program, but if that means neglecting my hamstrings I’m willing to fudge things a bit. So, who thinks a second exercises is necessary (and under what circumstances)?[/quote]
I’m basically using the same exercises MiJ is using, but I’m supplementing them with an “easier” antagonist movement. My split looks like this:
Day 2: Leg press (main), glute-ham raise (supplemental)
Day 4: Romanian deadlift (main), leg extension (supplemental)
Day 6: Back squat (main), lying leg curl (supplemental)
That way, I’m hitting my quads and hamstrings on each leg day, but I also don’t have to worry about not having enough gas in the tank to do them both.
Also, front squats on day 2 would be even better IMO, but I’ve been having lower back/knee problems recently and have tried to limit my squatting/deadlifting.
[quote]jo3 wrote:
I’m basically using the same exercises MiJ is using, but I’m supplementing them with an “easier” antagonist movement. My split looks like this:
Day 2: Leg press (main), glute-ham raise (supplemental)
Day 4: Romanian deadlift (main), leg extension (supplemental)
Day 6: Back squat (main), lying leg curl (supplemental)
That way, I’m hitting my quads and hamstrings on each leg day, but I also don’t have to worry about not having enough gas in the tank to do them both.
Also, front squats on day 2 would be even better IMO, but I’ve been having lower back/knee problems recently and have tried to limit my squatting/deadlifting.[/quote]
If you don’t mind me asking, what kind of set/rep parameters are you using for your supplemental leg work, and where are you fitting it into your workouts?
[quote]PIAV wrote:
jo3 wrote:
I’m basically using the same exercises MiJ is using, but I’m supplementing them with an “easier” antagonist movement. My split looks like this:
Day 2: Leg press (main), glute-ham raise (supplemental)
Day 4: Romanian deadlift (main), leg extension (supplemental)
Day 6: Back squat (main), lying leg curl (supplemental)
That way, I’m hitting my quads and hamstrings on each leg day, but I also don’t have to worry about not having enough gas in the tank to do them both.
Also, front squats on day 2 would be even better IMO, but I’ve been having lower back/knee problems recently and have tried to limit my squatting/deadlifting.
If you don’t mind me asking, what kind of set/rep parameters are you using for your supplemental leg work, and where are you fitting it into your workouts? [/quote]
I’m treating them as if they’re part of the program, so they have the same set/rep scheme as everything else.
So for example, on ramp 1/week 3/day 2, my day looked like:
5 sets of 13-15 reps of:
-seated DB shoulder press
-weighted dips
-angled leg press
-glute-ham raises
-hanging leg raise
I did my thigh exercises back to back using straight sets, meaning I finished all my main thigh exercise sets before moving onto my supplemental thigh exercise sets.
A number of people here have mentioned jump sets. When I was doing my week 3 work, I didn’t know about jump sets (I basically jumped straight into the program without reading the book). Jump sets will definitely allow you to keep the weights up, but I enjoyed the burn from doing 5 straight sets of each movement. Whether I change that up on ramp 2 is still up in the air.
[quote]jo3 wrote:
PIAV wrote:
jo3 wrote:
I’m basically using the same exercises MiJ is using, but I’m supplementing them with an “easier” antagonist movement. My split looks like this:
Day 2: Leg press (main), glute-ham raise (supplemental)
Day 4: Romanian deadlift (main), leg extension (supplemental)
Day 6: Back squat (main), lying leg curl (supplemental)
That way, I’m hitting my quads and hamstrings on each leg day, but I also don’t have to worry about not having enough gas in the tank to do them both.
Also, front squats on day 2 would be even better IMO, but I’ve been having lower back/knee problems recently and have tried to limit my squatting/deadlifting.
If you don’t mind me asking, what kind of set/rep parameters are you using for your supplemental leg work, and where are you fitting it into your workouts?
I’m treating them as if they’re part of the program, so they have the same set/rep scheme as everything else.
So for example, on ramp 1/week 3/day 2, my day looked like:
5 sets of 13-15 reps of:
-seated DB shoulder press
-weighted dips
-angled leg press
-glute-ham raises
-hanging leg raise
I did my thigh exercises back to back using straight sets, meaning I finished all my main thigh exercise sets before moving onto my supplemental thigh exercise sets.
A number of people here have mentioned jump sets. When I was doing my week 3 work, I didn’t know about jump sets (I basically jumped straight into the program without reading the book). Jump sets will definitely allow you to keep the weights up, but I enjoyed the burn from doing 5 straight sets of each movement. Whether I change that up on ramp 2 is still up in the air.[/quote]
That is exactly how I was thinking of implementing them; I was worried that it would be too time consuming/fatiguing to follow BBB’s rep scheme, but if it is working for you, great. Thanks.
jo3 it’s true I’m doing deadlifts and glute ham raises on the same day.
Since I’m doin 4x a week.
My back exercise on day 1 is bent over rows
Day 2 for thighs is squats
Day 3 for back is deadlifts and my thigh exercise is glute ham raises.
Day 4 for thighs is squats again.
So yes technically I am doing 2 hamstring movements day 3. And well I’m actually hitting my hams 3x a week if you include squats as a hamstring exercise as well…and I do feel a burn in my glutes/hams when I squat higher reps.
But this has been workin for me pretty good.
But I am wondering if I should change on Day 3 glute ham raises to either split squats (hit the glutes/quads huge for me) or somethin else along those lines.
It’s just hard to do 4-5sets of glute ham raises naturally on a back extension machine lol. i’ve never done them in a actualy GHR machine, but man they are a tough exercise. So far now I do 3 sets of glute ham raises dynamically and save the last 2 sets and do it statically and hold at the hardest part for 12 seconds.
When I deadlift also I don’t feel much feeling in hamstrings, just a lot of burn in the low back. Which also makes me wonder if I should do straight leg deads cause I can feel it more in my hamstrings, and then for thighs I can do somethin else perhaps reverse hyper.
I basically want to make sure my hams/glutes get a lot of work. I am after size, but more so I want to gain strength and getting these muscles big (glutes/hams) is good for sports.
i just bought the book and was wondering what you guys do for cardio?
couldnt find it covered in this thread or in the book