[quote]DH wrote:
And as CC pointed out, warming up (or ramping if you prefer) adds a new wrinkle. I personally like doing Inside Out as my preworkout routine. My shoulders are so freakin’ stiff that under normal conditions, I’m not hitting my stride until 3-4 sets in. Halos are great for me to warm up my shoulders as are DC shoulder rotations. Starr called them “dislocates”. I add these to Inside out. By doing this, I can then use only a set or two of regular warmups before I feel ready to fully load.
But this is a unique situation to the advanced lifter.
DH
[/quote]
I need to get this video. I thought I was young and injury-free, but recently my shoulders have been giving me some serious issues, particularly with flexibility. Today, I had to change up my triceps movement (weighted dips) because my shoulders couldn’t handle it.
I’m thinking that my body just isn’t used to all this volume. But either way, better to be safe than sorry!
Just thinking about using the jump sets thing during the 2nd ramp as well as the 3rd ramp week. 2 sets and 2 sets, 3 sets and 2 sets. Anyone got any input on this? I’ve been using them for this 3rd ramp week and I think it’s amazing how much strength I’m able to gain back. Was thinking about using them even for the 2nd ramp.
Whoops I used the terminology wrong, I mean I’m still on the first ramp, just on the 3rd week. Wondering if when I do this ramp again, eventually ,about doing the jump sets thing for the 2nd or 3rd week.
[quote]That One Guy wrote:
Whoops I used the terminology wrong, I mean I’m still on the first ramp, just on the 3rd week. Wondering if when I do this ramp again, eventually ,about doing the jump sets thing for the 2nd or 3rd week.[/quote]
Yes- I have done them that way as well. Worked great! I would do two sets of chest and then go to two set of back.
[quote]pars wrote:
That One Guy wrote:
Whoops I used the terminology wrong, I mean I’m still on the first ramp, just on the 3rd week. Wondering if when I do this ramp again, eventually ,about doing the jump sets thing for the 2nd or 3rd week.
Yes- I have done them that way as well. Worked great! I would do two sets of chest and then go to two set of back.
Pars[/quote]
Thanks, phew I was worried it would be unpossible for anyone to understand me after I forgot how to spoke.
anyone see a problem with just using the same exercise every session? Like using squats for thighs every session, or just BB benching every time for chest? I notice everyone seems to be using a different exercise each day, I mean other than being somewhat boring do you think it would lead to CNS burnout or injury to overworked parts (shoulders/rotator cuffs for bench ect.) or would it really matter much? I kind of just want to stick to the same thing every day other than alternating a verticle pull with a horizontal one for back.
[quote]MODOK wrote:
trav123456 wrote:
anyone see a problem with just using the same exercise every session? Like using squats for thighs every session, or just BB benching every time for chest? I notice everyone seems to be using a different exercise each day, I mean other than being somewhat boring do you think it would lead to CNS burnout or injury to overworked parts (shoulders/rotator cuffs for bench ect.) or would it really matter much? I kind of just want to stick to the same thing every day other than alternating a verticle pull with a horizontal one for back.
No prob, works great. I trained bench and squat twice weekly out of the three workouts on ramp 1. In fact, if max strength is your goal, that is more than likely superior to 3 different planes of motion. Only issue is imbalances, but if you are smart you can avoid those.
[/quote]
Thanks for the quick response
That’s what I was thinking as from what I have read added frequency seems to be better for improving strength developement of a specific movement (smolov squatting 4x a week/ sheiko all lifts 3x ect.) I have a secondary goal of improving my squat + bench dramatically this year.
Thanks for the quick response
That’s what I was thinking as from what I have read added frequency seems to be better for improving strength developement of a specific movement (smolov squatting 4x a week/ sheiko all lifts 3x ect.) I have a secondary goal of improving my squat + bench dramatically this year.[/quote]
Well for me i’ve gone from in 4 weeks:
Back Squat: 80kg (175lbs) *15 to 120kg (265lbs)*11
Incline Bench: 42.5kg (90lbs) *12 to 70kg (155lbs) *12
not everyday. use 2-3 moves. especially in ramps 2 and 3.
[quote]trav123456 wrote:
anyone see a problem with just using the same exercise every session? Like using squats for thighs every session, or just BB benching every time for chest? I notice everyone seems to be using a different exercise each day, I mean other than being somewhat boring do you think it would lead to CNS burnout or injury to overworked parts (shoulders/rotator cuffs for bench ect.) or would it really matter much? I kind of just want to stick to the same thing every day other than alternating a verticle pull with a horizontal one for back.[/quote]
Posted in BOI, but just to let BBB people, this supergrowth has kicked in for me LOL
Took my Back Squat from 100kg *15 last week to 120kg * 11 this week.
Took my Flat Bench (Dave Tate/ PushmePullme Style) from 70kg *10 last week to 80kg *10 this week.
FUCK YA !
All my “Big” Exercises are skyrocketing except that damn Standing Military Press so i’m shoving it out the door, In-Human Press is coming in.
I’ve taken to Weightlifting like a fish to water lol
Think im going to shove another 20kg onto my Back Squat on Friday, just to see how far i can push it
Awesome results STB! wish I could say the same but I’ll stick with the stomach flu haha. i am feelin tons better though so that’s a bonus. I think I’ll get back on it sunday to start supergrowth and gain some weight back (lost a total 12lbs).
If you don’t mind me asking…how old are you?
Posted last week that I was beginning the program and have enjoyed my first two days. I’m still playing with the weights of course and trying to get adapted to this particular program style but am very optimistic. I also spent some time looking at the book today and think that the next two phases look exciting.
I also wanted to thank DH for his input on my exercise choices.
[quote]rasturai wrote:
Awesome results STB! wish I could say the same but I’ll stick with the stomach flu haha. i am feelin tons better though so that’s a bonus. I think I’ll get back on it sunday to start supergrowth and gain some weight back (lost a total 12lbs).
If you don’t mind me asking…how old are you?[/quote]
lol that’s alright if you started late…better to have started than to have not started at all! Your on the right track for sure man, and your numbers are SERIOUSLY skyrocketting! For some reason I keep thinkin you are my age…but then again your occupation is white lab coat lol.
Gonna have to get a new white lab coat to fit your body with the rate your goin at
Day 4:
Back Squat
Incline DB Press
Lat Pulldowns
DB Overhead Press
Standing Calf Machine
Close Grip Bench Press
EZ Bar Curls
Looking to begin on Monday and see some results[/quote]
Having learn from DC exercise selection and how you place them I wouldnt recommend
a) Having rackpulls and SLDL on the same day
b) Have backsquat before AND after a session so taxing on your lowerback
c) I would make sure I have an off day between the session I do decide to keep backsquat for and the “taxing session” on the lowerback
"Well what gets confusing is ramping and warming up. For example I would gather from CTs stuff on bodybuilding that you warm up to your working sets and then do the number of sets/reps as work sets.
Lets say a classic bodybuilding setup of 12 sets per bodypart spread over 3-4 moves. Something Thib recommends all the time. We’ll use chest:
Now when a person sees this I dont think that most people interpret this as:
Bench: 185x6, 225x6, 275x6 and then a top effort of 315x6
Inc DB Press: 75x10, 85x10, 95x10, and then a top effort of 110x10
CC: 100x13, 120x13, 140x13, and then a top set of 160x13
this is much closer to how Dorian Yates trained, only with about 2 exercises per bodypart.
I think that the vast majority of lifters trying to figure this all out have a logical right to assume that the coaches meant 4 sets of each execise with a load that was at or close to failure in the rep range for EACH SET. Thus making the standard chest workout above 12 “work” sets.
Ramping would only constitute 3 “work” sets even though I’m sure there is quality training effect from the submaximal effort sets.
I’d say that most lifters have a right to be confused because what they are seeing on videos is not the same as what they are reading.
DH
"
So in the supergrowth phases you do 2 ramps + 1 set or 3 sets?
Can anyone tell me the difference between Kroc rows and DB rows, I think I saw a video on you tube of a guy doing these but it just looked like db rows x 20 reps to me.
Secondly-loving the variation of upright rows I learned hear. From now on I am going to call them “Carnage Rows”
MODOK and C_C, I have been doing the high incline press for delts as per cc recomendation. I am wondering why it was suggested that I not do push presses as well. three reasons I want to include them:
CT says they are the best Delt exercise bar none.
Marius P. trains his shoulders with a BTN version. (Braver than me)
I think they are fun.
I would hate to compromise my goals by doing the wrong exercise just because I like it, so I was just wondering what the cons/downside/negative perspective is. Thanks.
[quote]MiJuggernaut wrote:
Can anyone tell me the difference between Kroc rows and DB rows, I think I saw a video on you tube of a guy doing these but it just looked like db rows x 20 reps to me.
Secondly-loving the variation of upright rows I learned hear. From now on I am going to call them “Carnage Rows”[/quote] Yes, my life’s aspirations have been fulfilled… An exercise has been named after me! lol
Glad you like them. [quote]
MODOK and C_C, I have been doing the high incline press for delts as per cc recomendation. I am wondering why it was suggested that I not do push presses as well. three reasons I want to include them:
CT says they are the best Delt exercise bar none. [/quote] To be honest, I don’t agree on that one at all. But if you get a lot out of them, do 'em. [quote]
Marius P. trains his shoulders with a BTN version. (Braver than me) [/quote] Yeah well, he goes all the way down to the traps, too… Some can, some don’t. I would not do that on this program because it’s easy to end up with shoulder imbalances here due to lack of back work etc (you can avoid that, but yeah… No one is perfect), and you need healthy and well-balanced shoulders to get away with btn work imo.
Ronnie can squat with knees out in front and a narrow-ish stance without busting his knees… I can’t. Genetics and chemical assistance may play a role in both cases.[quote]
I think they are fun. [/quote] Oh, absolutely. But see, while clean and presses and push-presses are fun, they aren’t necessarily the greatest bodybuilding exercises for shoulders… You have to determine whether you want to do an exercise for the sake of doing it/for fun, or whether you want to have the most effective exercise rotation for your shoulders. [quote]
I would hate to compromise my goals by doing the wrong exercise just because I like it, so I was just wondering what the cons/downside/negative perspective is. Thanks. [/quote]
When do you want to include them? If you’re doing altered upright rows and high incline presses, then you’d have to sacrifice the ability to do one of those exercises twice per week just to get push presses in…
One of the issues with such exercises is that they leave you somewhat weak in the bottom position (same with DB presses or BB presses bounced off the chest and so on). Not really a concern if you have other exercises to work that portion, but yeah.
Anyway, I can’t really tell you what to do here. You’ll just have to determine whether push presses work well enough for your shoulder size/strength to put them into the routine… Also, do they increase your injury risk? BBB places a lot of strain on the shoulders as it is…
