[quote]MiJuggernaut wrote:
I had decided to bulk because I had been cutting for a year and hit an absolute brick wall. [/quote]
How did you increase your cals to go from “cut” to “bulk” and over a time period of how long…?
Today was day 5 of week 2 in ramp 1. I think I am starting to experience the temporary strength loss. As today, on barbell bench I hit the exact same number of reps as I did last week. Only this time the final rep took like a minute and moved about an inch every 5 seconds (at least it felt that way). I am not concerned. I also weighed myself today for the first time since starting the program and I guess I need to bump up the cals a little bit. I have basically maintainted for 2 weeks. I was gaining on this diet before, but the extra volume seems to have evened that out. Going to pound down a little extra food and hopefully that will get me gaining weight and strength again.
Edit: strength loss, not weight loss
everyone here is fluctuating quite a bit in strength…I set PR’s in everything for the whole 2 weeks in the ramp, the 3rd week startin to lose SOME strength…but not a whole lot.
Increased cals from 2200-2400 on my cut up to 3000 for the bulk. Also I am using the anabolic diet and restricted my carb up day to once a week. That day I used the eat whatever I want approach and I think that may have also hurt me. Any thoughts on where to go from here?
Well I am pretty sure I hit 6000 cals on my carb up day. IF I am not eating enough caloories is there any way that could lead to a poor muscle to adipose ratio? If I want to increase my calories should I do it slowly? I am starting SG and have gained 10 lbs and a great deal of strength. Thighs and chest are noticebly bigger. Just not happy that abs have blurred out and love handles have returned. Thanks guys.
[quote]MiJuggernaut wrote:
Increased cals from 2200-2400 on my cut up to 3000 for the bulk. Also I am using the anabolic diet and restricted my carb up day to once a week. That day I used the eat whatever I want approach and I think that may have also hurt me. Any thoughts on where to go from here?[/quote]
Sorry but I fail to see how you can “cut” on 2400 cals/day and “bulk” on 3000 cals/day
That would mean you have almost no room for “maintenance”… and an ever so small distinction between gaining muscle and losing fat…
My reasonning here (and it might be wrong tough) is that one of those numbers isnt right (either the 2400 or the 3000)
Even tough I dont have the required info to make such a statment, im pretty sure your fat gains come from a change in calories that was too drastic, thus not letting enought time for your metabolism to adjust to your new “bulk diet”
As far as calorie increasment goes, I’d go by 250cals/week and adjust from there
check out the “my experience on the Anabolic Diet II” I just posted a list of things to do to optimize your load. Should only be 2-3 pages back from the newest posts.
DH
[quote]MiJuggernaut wrote:
Increased cals from 2200-2400 on my cut up to 3000 for the bulk. Also I am using the anabolic diet and restricted my carb up day to once a week. That day I used the eat whatever I want approach and I think that may have also hurt me. Any thoughts on where to go from here?[/quote]
Thanks Z. I understand you saying one of those numbers cannot be right. That is exactly what I would say given the circumstances. I guess I am going to start by making sure to measure everything. Like an author recently said, “You cannot estimate calories.”
[quote]Bonechiro wrote:
spaztic wrote:
MODOK or Cephalic_Carnage or DH, do you think doing regular deadlifts as a thighs exercise would be ok? I’m looking for an exercise that hits the hams, so should I do straight leg deadlifts instead? I’m not sure where else I would put in regular deadlifts though.
This is what I am thinking about
Day 1
Barbell Row
Incline Bench
Dumbbell Curl
Standing Calf Raise
Day 2
Seated Military Press
weighted Dips
Squats
Pulldown Abs
Day 3
Pull Ups
Flat Bench
Deadlift — this is where I have the question
Dumbbell Military Press
Seated Calf Raise
Barbell Curl
Decline Close Grip Bench
Day 4
Squat
Decline Bench
T-Bar Row
Upright Row
Standing Calf Raise
Tricep Pushdowns
Hammer Curl
Deadlifts have always seemed more like a lower back exercise than a hamstring exercise, but I know the hams to come into play as well, being that it is a compound movement. Thanks
I like your split as it’s laid out. I’m on the 4 day also, and I put my squats and deads on the same days as yours. I think it works out well this way, because you can try to get the weight of the 8-10 squat into the 13-15 range in the coming weeks.
I don’t know about you, but doing reps of 10-12 of deadlifts really taxes my quads and legs in general. While I’m not taking away from it’s back development, I count it as a leg exercise for this program. Maybe if the reps were lower, it would be more back dominant, but that’s only for me. I’m not a vet by any means, but if you have any questions check my log or shoot me a PM.[/quote]
Right, I counted it as a legs exercise too, but my problem is that I’m looking for a legs exercise that is more hams dominant, as my “thighs” exercise (squats) for days 2 and 4 is more quad dominant. I guess I could just replace them with straight leg deadlifts, and nix regular deadlifts from the whole program, but I would really like to include them in somewhere, as I consider them useful.
Also, that article about hamstrings on the front page right now has got me thinking that I should also put in a bending-the-knee exercise such as leg curls.
Edit: Although, judging by the comments, a lot of people thought that article was total crap.
[quote]spaztic wrote:
Right, I counted it as a legs exercise too, but my problem is that I’m looking for a legs exercise that is more hams dominant, as my “thighs” exercise (squats) for days 2 and 4 is more quad dominant. I guess I could just replace them with straight leg deadlifts, and nix regular deadlifts from the whole program, but I would really like to include them in somewhere, as I consider them useful.
Also, that article about hamstrings on the front page right now has got me thinking that I should also put in a bending-the-knee exercise such as leg curls.
Edit: Although, judging by the comments, a lot of people thought that article was total crap.[/quote]
Oh, maybe I misunderstood. Well then I suppose straight leg deads would be a good exercise then. I currently don’t have any direct hamstring work, but I def have sore hams from the squats and deads. Perhaps everyone feels it differently.
I didn’t like that article either. My go to exercises for hams are a glut bridge with a leg curl on a stability ball, or a glut ham raise off of the lat pulldown station. Those work really well, but it’s tough to progress on them for a program like this.
has anyone puked on a ramp day yet? Today after squats I had to keep myself from hurling on the dumbells between sets of shoulders. Maybe I’m just a puss though lol
Ha…ha…
When you get to 5 sets per…and minimal rests…it can be Hell. Be sure to use jump sets to help with fatigue. Mix in delts or tris with large compound lower body moves. The split on this day is delts, tris, thighs, and abs.
If you jump set abs with thighs, it could be disastrous. An injury waiting to happen if you fatigue your core when you need a strong contribution from it to squat or dead etc… I’d throw in delt or tri instead to “jump” with thighs.
In addition, this is my biggest beef with the BBB setup. You don’t need that much ab work. Funny how we are using the same volume to blow our legs and chest up as we are for abs. Last I checked nobody wants big abs… I have no problem with anyone cutting abs to a single set or two and still calling it “legit” as far as results go on our little experiment. (If anyone thinks this will skew anything, please speak up, don’t be intimidated).
You using any Beta-Alanine? That may help as well
DH
[quote]trav123456 wrote:
has anyone puked on a ramp day yet? Today after squats I had to keep myself from hurling on the dumbells between sets of shoulders. Maybe I’m just a puss though lol[/quote]
can someone quickly explain jump sets to me? was that in the book?
Beta-Alanine? I don’t use supps really, I don’t even have protein powder right now
I haven’t been sticking to the prescribed reps for abs, I just pretty much do whatever I feel like to get cooked, but I want ‘big’ abs so maybe I should. I don’t really believe that you can develope abs to the the point that they will look bad when you diet down, the only distorted abs I have seen are on huge olympians, but I could be wrong.
[quote]trav123456 wrote:
can someone quickly explain jump sets to me? was that in the book?
Beta-Alanine? I don’t use supps really, I don’t even have protein powder right now
I haven’t been sticking to the prescribed reps for abs, I just pretty much do whatever I feel like to get cooked, but I want ‘big’ abs so maybe I should. I don’t really believe that you can develope abs to the the point that they will look bad when you diet down, the only distorted abs I have seen are on huge olympians, but I could be wrong.[/quote]
Jump sets:
You would do say 3 sets of tris, then 3 sets of legs, 2 sets of tris, 2 sets of legs. It’s in the book.
[quote]willsee wrote:
trav123456 wrote:
can someone quickly explain jump sets to me? was that in the book?
Beta-Alanine? I don’t use supps really, I don’t even have protein powder right now
I haven’t been sticking to the prescribed reps for abs, I just pretty much do whatever I feel like to get cooked, but I want ‘big’ abs so maybe I should. I don’t really believe that you can develope abs to the the point that they will look bad when you diet down, the only distorted abs I have seen are on huge olympians, but I could be wrong.
Jump sets:
You would do say 3 sets of tris, then 3 sets of legs, 2 sets of tris, 2 sets of legs. It’s in the book. [/quote]
ok thanks for clearing that up
Don’t the jump sets kind of defeat the purpose of the restricted rest periods? I mean if you to 3 sets of squats then a few sets of something else, your thighs are really getting a lot more rest then what’s prescribed. I thought the structure of the ramps was so that everything pretty much became a huge intense drop set. Maybe I’m missing the point, I can see how you would be using more weight with this technique but it just seems wrong to me.
Did Flat Bench on the actual Bench yesterday to see where i’m at:
Got:
Set 1: 80kg *7
Set 2: 85kg *3
Set 3: 80kg *4
So hhhheeeelllll ya 
Will do Seated M. Press aswell today see where thats at.
[quote]DH wrote:
In addition, this is my biggest beef with the BBB setup. You don’t need that much ab work. Funny how we are using the same volume to blow our legs and chest up as we are for abs. Last I checked nobody wants big abs… I have no problem with anyone cutting abs to a single set or two and still calling it “legit” as far as results go on our little experiment. (If anyone thinks this will skew anything, please speak up, don’t be intimidated).[/quote]
I feel the same way. I was thinking about replacing 3 calf days with 3 ab days in ramp 2, but I figured that my abs should be getting enough stimulation from the squats, rows, etc.
So far, so good. I’ve never worked my calves 6x a week, but I’m enjoying it. I guess change is key.
MODOK-
I may be splitting hairs here, but since you have had experience with both I might as well ask. If someone were to do the 4-day split(or even 6-day) while on the Anabolic Diet, would you suggest training on your carb-up days to utilize the energy/replenished glycogen?
As an example training days 1 & 2 on Saturday/Sunday with a carb-up, rest Monday, training days 3 & 4 on Tuesday/Wednesday, and then rest Thursday/Friday on your lowest glycogen level days? That way days 3 & 4 also fall closer to your carb-up than if you were to rest on both of the carb-up days. Thank you for your help.
Damn Modok I upped my cals a bit and can already notice a difference man. Definately was under-eating, and actually was only gettin in around 3000 cals. I bumped this up to 4000 and already I can feel and see a difference.
I’ll b postin pics up soon.
Especially doin the muay thai the 4000 cals help. Getting most/all cals from eggs, beef, chicken, pasta, rice, breads, protein powders, milk…so it’s a pretty clean diet and workin well and I actually feel really good…mentally and physically.
So I’ll b using 4000 cals now…and if I see it’s still workin great and weight is adding up, then I’ll leave it. If I feel I need bit more, I’ll add in another 250. And just keep adding. But for now 4000/litlte over is great.
Thanks Modok…Also I’m gonna PM you if you don’t get this emssage.
But JUST NOW (end of 2nd week) I’m starting week 3 of Supergrowth tomororw. But I just got all my strengthback and a tiny bit more from being sick.
If I make strength gains week 3(which I’m confident will happen)…I remember you said you can stretch supergrowth for 6 weeks.
Well…if I can make more strength gains and push it another week or 2…(4-5 weeks) can I do that…I’m guessing might as well if I can gain another 10lbs on some lifts…I don’t see why I shouldn’t…and then start on ramp 2.
What you think Modok?
Thanks man.