Are you referring to the compound sets or the jump sets? The compound sets do not increase the rest time at all…at least how I do them.
The way I see it in the book compound sets would be like…
Pull ups - rest period
Dips - rest period
Pull ups - rest period
Dips - rest period
for the designated number of sets, so basically getting more than 2x the rest you would normally do. The only way I see that not increasing rest time between same muscle group sets would be if you went back and forth with no rest time (or a short amount to get the exact specified rest time…like 15 sec rest after a 45sec set if it called for 60 seconds normally)
I would time the first set of the exercise to see how long it took to perform, then subtract it from the rest period. It moves quick, but you keep the rest periods true to what the program calls for that way.[/quote]
OK yea thats exactly what I meant in by above explanation. So really more like supersets than the “modified compound sets”.
For instance if you have a 90sec. rest interval and you knew that dips took you 45 seconds you would do pull ups, dips (45s), 45s rest, Pull ups, Dips, 45s rest, etc…?
To keep it 90sec. between each set of the same muscle group you would have to do both in a row, then rest the “left over” time. (You couldn’t rest 45sec. between each set because you’d actually be resting 135s between sets of the same muscle)
If this is how you do it then really your just getting the workout done faster, would you not do jump sets in this case since your already going back and forth between the exercises?
I’m not yet a vet on this program, but I think you’ll just have to try the ramps and see how your body responds to them. In my case, I was able to do the 5 sets straight through, and while I did lower the weight after the 1st-3rd sets, I found that 90 seconds isn’t too bad once you get used to it. It adds yet another wrinkle to challenge yourself with.
I focused on increasing the first set as my top priority, and then the other sets secondary. Just finishing the workout is a teritary one
I wouldn’t stress over the little stuff, as long as you are doing the sets, doing the rests, and trying your hardest on this program.
[quote]DH wrote:
You can’t operate in the extremes. We want a quality load while getting as much work done as possible. So we coordinate the other variables to allow for that. If we go with no rests, then some may rest too long and begin to lose the hormonal contribution to hypertrophy provided by certain rest peroids. If you go to tight (density wise) you sacrifice load and overload.
Tstatsouline hits on this in his Beyond Bodybuilding book quite well.
DH
[/quote]
Sounds like an interesting book, I think I see where you guys are going with this.
But the numbers are there. They don’t lie. And again, as Modok touches on as well as Staley and Tsatsouline, the goal is not to seek fatigue. It is inevitable, but if you get the better workload before it happens then you’ve progressed.
I actually think modified compound rests and jump sets should be used through the whole program…
For the first week I uesd straight sets and didn’t have to the lower drastically…week 4 modified compound sets should defianetly be used.
And in week 5 jump sets should be used.
I remember in the bench press I had to go from 300 to 135! for the 5th set. Sure it was a great pump and felt really hard n good…but I gotta remember that although I do want to be bigger and stronger…and I AM getting that from this program…I’m also a training fighter, those kinda sets don’t benefit me.
The Jump sets do bceause I can keep intensity (weight) fairly high still.
Also I’m not doing ANY machine work, or ANY easier exercises. All the exercises I picked are big compound movements…military press, db press, incline, close grip, reg. bench press, squats, deadlifts…nothin easy.
I’m actually going to RESTART my ramp 1…I feel it got fucked up from being sick…and I’m pretty sure Modok and DH got best strength results from SG 1. Which like I said before I want to get bigger, but I also want to get A LOT stronger.
And lastly I’m very keen on increasing my bench press and upperbody overall and ramp 1 is loaded with pressing and I find I’ve got a lot of strength increases from it.
[quote]Bonechiro wrote:
I’m not yet a vet on this program, but I think you’ll just have to try the ramps and see how your body responds to them. In my case, I was able to do the 5 sets straight through, and while I did lower the weight after the 1st-3rd sets, I found that 90 seconds isn’t too bad once you get used to it. It adds yet another wrinkle to challenge yourself with.
I focused on increasing the first set as my top priority, and then the other sets secondary. Just finishing the workout is a teritary one
I wouldn’t stress over the little stuff, as long as you are doing the sets, doing the rests, and trying your hardest on this program.[/quote]
[quote]trav123456 wrote:
Bonechiro wrote:
I’m not yet a vet on this program, but I think you’ll just have to try the ramps and see how your body responds to them. In my case, I was able to do the 5 sets straight through, and while I did lower the weight after the 1st-3rd sets, I found that 90 seconds isn’t too bad once you get used to it. It adds yet another wrinkle to challenge yourself with.
I focused on increasing the first set as my top priority, and then the other sets secondary. Just finishing the workout is a teritary one
I wouldn’t stress over the little stuff, as long as you are doing the sets, doing the rests, and trying your hardest on this program.
Agreed[/quote]
x2. This goes back to the whole “don’t overanalyze everything” point. Keep it simple, and change things up as needed.
For sure. Just go at it as written and you’ll be fine. I never did the jump sets way back when. Probably cause I was too impatient to read that far… Ha…ha. I do like them but its not essential.
DH
[quote]trav123456 wrote:
Bonechiro wrote:
I’m not yet a vet on this program, but I think you’ll just have to try the ramps and see how your body responds to them. In my case, I was able to do the 5 sets straight through, and while I did lower the weight after the 1st-3rd sets, I found that 90 seconds isn’t too bad once you get used to it. It adds yet another wrinkle to challenge yourself with.
I focused on increasing the first set as my top priority, and then the other sets secondary. Just finishing the workout is a teritary one
I wouldn’t stress over the little stuff, as long as you are doing the sets, doing the rests, and trying your hardest on this program.
[quote]Cephalic_Carnage wrote:
How are you guys doing in here… Haven’t checked in in a while.
[/quote]
I’ve never squatted 275 for deep reps or DB Benched with 110’s in my lifting career, so I think I’m doing pretty awesome, if I may say so
However, I also know that none of this wouldn’t be possible without the phenomenal advice and enthusiasm that you, Modok, DH, and any of the other vets have given me/us. Sleep well dude knowing you made a positive change on some of us.
[quote]Bonechiro wrote:
I’ve never squatted 275 for deep reps or DB Benched with 110’s in my lifting career, so I think I’m doing pretty awesome, if I may say so
[/quote]
nice job man, the db bench in particular is very impressive to me, how much are you weighing now?
[quote]trav123456 wrote:
Bonechiro wrote:
I’ve never squatted 275 for deep reps or DB Benched with 110’s in my lifting career, so I think I’m doing pretty awesome, if I may say so
nice job man, the db bench in particular is very impressive to me, how much are you weighing now?[/quote]
Thanks Trav, I’m stoked about it too. I just have to bring up the lower body a bit now
As of the past few days I’ve been hovering around 166-168. I started this program in the low 160’s, and just finished my first SG Week. I’m not really too concerned with the scale as long as I get stronger. I’m thinking maybe 5 pounds or so each ramp would be pretty cool.
Not sure what a good pound per week during ramps would be. I have one more day of ramp on the 6 day split and have gained 2.5-3 lbs during the three weeks. I think the volume has made it tough. I am in no hurry anyway, but I do hope gains during Supergrowth a closer to 1.5-2 lbs a week.
Good job Bone, nice to see your makin good gains and happy with it. I know what some of you mean with all the volume hard to gain weight. I do muay thai 4x a week ON TOP of this program so I’m tryin whatever to get that weight up.
I don’t seem to be recovering as well as the 1st ramp, my weights went BACKWARD today not
forward !
Dunno keep my head down and continue but so far not my cup of tea whatsoever my triceps have lost 5-10 kgs strength from somewhere on both the RGBP and CGBP which in turn is f*cking with my Bench Press.
[quote]SmallToBig wrote:
NOT enjoying this Ramp AT ALL !
I don’t seem to be recovering as well as the 1st ramp, my weights went BACKWARD today not
forward !
Dunno keep my head down and continue but so far not my cup of tea whatsoever my triceps have lost 5-10 kgs strength from somewhere on both the RGBP and CGBP which in turn is f*cking with my Bench Press.
Any advice please to fix this ?[/quote]
are you still gaining weight at the same rate as the first ramp?
[quote]trav123456 wrote:
SmallToBig wrote:
NOT enjoying this Ramp AT ALL !
I don’t seem to be recovering as well as the 1st ramp, my weights went BACKWARD today not
forward !
Dunno keep my head down and continue but so far not my cup of tea whatsoever my triceps have lost 5-10 kgs strength from somewhere on both the RGBP and CGBP which in turn is f*cking with my Bench Press.
Any advice please to fix this ?
are you still gaining weight at the same rate as the first ramp?[/quote]
No actually come to think of it, i’ve been so overworked lately forget to weigh myself.
I’ll do it in the morning, let you know but i doubt it. If anything think i need to up my food… clearly my body needs more help !
[quote]MODOK wrote:
massive increase in frequency, stb. Your body will adjust again…give it time.[/quote]
Suppose, though i’m not feeling this ramp lol
Dunno what it is, i’m just not getting the same “kick” off this ramp.
But anyways im sure it will subside like you said, i’ll make out a new nutrition plan still not changed it from Day 1 to adjust for my new weight, see if that cheers my body up.
