you don’t have to do ANY carido man. trust me do your 4-5 sets of squats with 90sec. rest thats some good cardio right there! lol
You can do active recovery on off days n tsuff…go for a nice walk for 30-45min. and such but really if your food is good and your training hard on this program I don’t see the need for cardio…
I train combat sports on off days though o thats my cardio…but really I don’t want to do ANY additional cardio…Im lookin to get big and strong…no need for cardio in my mind. at least not on the ramps…perhaps on supergrowth you could throw some in.
I have been going nuts this first week because I do not feel like I am training enough. I get in and out of the gym so fast I really feel like a “normy” (My term for non t-people who either don’t train or if they do work out they ask a YMCA personal trainer what to do and he/she prescribes cardio with ten to fifteen minutes of sitting in machines that look easy to use.)
My hope is that sticking to the original program will provide the best results. If other are having success with additional exercises, that makes me want to add some as well. Is anyone adding exercises besides additional thigh work? How long are your workouts?
[quote]MiJuggernaut wrote:
I have been going nuts this first week because I do not feel like I am training enough. I get in and out of the gym so fast I really feel like a “normy” (My term for non t-people who either don’t train or if they do work out they ask a YMCA personal trainer what to do and he/she prescribes cardio with ten to fifteen minutes of sitting in machines that look easy to use.)
My hope is that sticking to the original program will provide the best results. If other are having success with additional exercises, that makes me want to add some as well. Is anyone adding exercises besides additional thigh work? How long are your workouts?[/quote]
If you read the book, they want you in and out in 40-45 minutes
There’s various reasons but that’s what they believe.
Also if you were a normy you wouldn’t be training 6 days a week
Week 1 is always the easiest all the vets have said you may lose strength 1st week, but once you get your weights nailed you will start progressing FAST.
As for Leg Day, what i do is:
13-15 Reps and 8-10 Back Squat followed by Leg Curls, though on the 13-15 rep day Leg Curls is OPTIONAL
And then do Sumo Deadlift / Leg Press on the 10-12 Day.
If you look at my log i have added 45lbs or more to nearly every lift in 3 weeks i have by-passed all the “normys” in my gym even though i have been in the gym a whole 4 weeks ever !
[quote]Omca wrote:
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 [/quote]
Try 13-15 rep Squats for 4-5 Sets… try do cardio
Though for Supergrowth i was offered an opinion to do Cardio 1st thing in the morning for 1/2 hr and cut my carbs out at 7 PM as the volume has gone down, rest period doubled.
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. [/quote]
Jump sets is part of the BBB program
Best place to utilise it is on the 3rd Week when your doing 5 sets of everything, split it up into 3 sets Back/ 3 sets Chest… 2 sets Back/ 2 sets Chest.
But on Week 1 and 2 you should be ok without crashing to hard on weights.
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
[/quote]
Jeez you do Front Squats for 13/15 reps how are you keeping the bar up for so long lol, no way i’d attempt that
Jeez you do Front Squats for 13/15 reps how are you keeping the bar up for so long lol, no way i’d attempt that :P[/quote]
I use the crossarm style. to keep form tight I find a spot on the wall directly in front of my eyes and keep my eyes on it for the entire set. This exercise hits my quads the best and is a nice break for the lower back.
I admit to dreading this exercise choice every time it comes up and the DOMS suck hard…but that is how hard work is supposed to be right? I stick to free weight basics in part because I train at home, but when I was training at the gym I still did mainly free weight basics. In a routine like this I want bang for my buck.
One thing that sucks is I seem to have the only bench ever created for home use without a leg ext/curl attachment…otherwise I think I would throw these in the way others are. I will have to see how the legs are responding after a ramp and supergrowth cycle. right now I feel like I am getting enough work from the barbell basics. time will tell.
I would add NO workload to the prescribed plan you are following. This stuff creates a cumulative fatigue effect that is powerful. Just have faith and follow the plan.
Another technique in addition to Jump sets are â??modified compound setsâ??. These are done exactly as Staley suggests for EDT. Set of chest…rest 1 minâ?¦set of backâ?¦rest 1 minâ?¦set of chestâ?¦etc… till your number of sets are complete.
Also, it is advised to use your waking heart rate and/or blood pressure to check for any acute overtraining. If your resting heart rate is 10 bpm or higher than normal and/or your blood pressure is 8-10 points higher (systolic. The top or â??higherâ?? number in a normal reading) then you are to drop the dayâ??s workload by 50%. Cut the sets in half for that day.
How many of you are following the high fat/protein diet with weekend carb-ups (Anabolic diet) while on BBB?
I saw the log and diet by STB (Great progress by the wayâ?¦ keep it up). I would be curious to see what the rest of you are doing and how it is working out for you.
[quote]DH wrote:
I would add NO workload to the prescribed plan you are following. This stuff creates a cumulative fatigue effect that is powerful. Just have faith and follow the plan.
DH
The logical part of my brain agrees. So I will leave things be, glad to here someone thinks this way. Frankensteining programs has screwed me in the past.
[quote]VATiger wrote:
How many of you are following the high fat/protein diet with weekend carb-ups (Anabolic diet) while on BBB?
I saw the log and diet by STB (Great progress by the wayâ?¦ keep it up). I would be curious to see what the rest of you are doing and how it is working out for you.
[/quote]
Thank you
Though after Squats i may break it lol im getting more strict every week, just use carbs as you need them i suppose
[quote]SmallToBig wrote:
Also on Day 1 of Supergrowth, i must say i was sssoooo bored with my 3 minutes rest lol seemed like forever before i could pick the weight back up.
DH I read that part in the book also where it says decrease 50% by doing half the sets. Now I can tell you that I feel pretty damn overtrained, and have quite the loss of interest when I’m lifting at the moment.
I only have ONE day left and I’m done week 3. Do you think I should cut 50% of the work for the 4th and final day of week 3 of my ramp? and perhaps that would help me in supergrowth as well? What are your thoughts?
[quote]rasturai wrote:
DH I read that part in the book also where it says decrease 50% by doing half the sets. Now I can tell you that I feel pretty damn overtrained, and have quite the loss of interest when I’m lifting at the moment.
I only have ONE day left and I’m done week 3. Do you think I should cut 50% of the work for the 4th and final day of week 3 of my ramp? and perhaps that would help me in supergrowth as well? What are your thoughts?[/quote]
Was like that my last 2 days, felt like utter dogshit lol could barely motivate myself to go to work !
But if it’s only 1 day left get it done ! You have 3 weeks of easyness EARN IT
(only saying this as i want you to go through the pain i did :D)
No. Stick it out. You’re going to feel this way, especially your first ramps. They mean once you know yourself a bit better and feel more overtrained than normal while ramping. Its kinda confusing. But for now, especially on the 4 day program, you should stick it out. Remember this is designed to get you feeling that way, and then set you up for a big rebound.
We want acute overreaching vs chronic overtraining.
DH
[quote]rasturai wrote:
DH I read that part in the book also where it says decrease 50% by doing half the sets. Now I can tell you that I feel pretty damn overtrained, and have quite the loss of interest when I’m lifting at the moment.
I only have ONE day left and I’m done week 3. Do you think I should cut 50% of the work for the 4th and final day of week 3 of my ramp? and perhaps that would help me in supergrowth as well? What are your thoughts?[/quote]
Ha…ha. Ive lived the AD since 1995. It is the best diet I’ve ever used if you do it right.[quote]VATiger wrote:
How many of you are following the high fat/protein diet with weekend carb-ups (Anabolic diet) while on BBB?
I saw the log and diet by STB (Great progress by the wayâ?¦ keep it up). I would be curious to see what the rest of you are doing and how it is working out for you.
[/quote]
haha well STB I doubt supergrowth will be easy for me at all actaully. The first day is 10-12 reps I believe. So I’ll be goin for 415x10 squat…not exactly easy. I feel if anything supergrowth will be definaetly hard because as always I will keep tryin to push up the weights on the first set and such.
We’ll see how it plays out I guess lol. I think it would be wise to NOT jump straight into supergrowth though. I think takin 2 days easy completely off lifting weights (instead of juts 1) would be better. An extra day of rest can do wonders in my opinon and really bring back some hunger.
Cause right now I feel like I could lift, but once I get down there and start…I don’t want to anymore haha.
