lol fuck for real any slacking on food on intense programs like these is askin for trouble man.
You’ll get injured easier too. I know when I don’t eat enough I get injured.
I guess it’s harder for people who lift more too…like fuck I squat 2 times a week and out of one of those weeks I’m doin 405x10 on squats. But if I don’t eat enough I start to feel little things creep in my lower body that I KNOW can be avoided.
Stretching + some foam roll helps lots 2.
Hey guys been interested in this program and have had a crack this week to see how the joints hold up and its gone well. Iâ??ve got to have 12days off from Wednesday so Im going to use this program when I get back, does this look right?
Day 1 - Flat Bench, Cable Row, EZ-bar curl, DC style calf raise, Ab Work (planks, asymmetric walks, paloff press - just choose 1)
Day 2 - Standing Military, Smith CGBP, Back Squat, Swiss Ball leg curl
Day 3 - Rack Chins, Dips, incline DB curls, Seated calf Raise, Ab Work (cable crunches)
Day 4 - Seated Military, Elbows out tricep ext., Deadlift, Hack Squat machine.
Day 5 - Flat Bench, Cable Row, EZ-bar curl, DC style calf raise Ab work (planks, asymmetric walks, paloff press - just choose 1, different to day 1)
Day 6 - Standing Military, smith CGBP, back squat, Swiss ball leg curl
Day 1+2 â?? 13-15reps
Day 3+4 â?? 10-12 reps
Day 5+6 â?? 8-10 reps
Ramp week 1 â?? 3 sets 120 sec rest
Ramp week 2 â?? 4 sets 120 sec rest
Ramp week 3 â?? 5 sets 90 sec rest
SuperGrowth - 3 sets 180 sec rest keep going until I stall.
One thing I did notice is that high rep deads particularly on the third set my form really started to compromise. Is it possible to do one set of conventional deads and then switch to RDLs for the remaining sets?
Cheers
Dan
[quote]rasturai wrote:
lol fuck for real any slacking on food on intense programs like these is askin for trouble man.
You’ll get injured easier too. I know when I don’t eat enough I get injured.
I guess it’s harder for people who lift more too…like fuck I squat 2 times a week and out of one of those weeks I’m doin 405x10 on squats. But if I don’t eat enough I start to feel little things creep in my lower body that I KNOW can be avoided.
Stretching + some foam roll helps lots 2.
[/quote]
Ha Rast I pretty much don’t think any amount of food would make 405x10 any easier. That’s just some serious weight no matter how you cut it. How’s your weight gain coming? It’s got to be tough for you having an active job, and then boxing on off days. You’re like a fire burning engine. The grocery store must love it when you walk on in.
just hit 315x6 on oly squats, 20 lb PR 
good job trav, that must feel awesomee!
Yeah Bone…fuck I’m tryin to get in ALL that 4000 calories and more…some days I accomplish it…some days I just can’t man…no time…like actually NO TIME…plus it’s my dads company so I do after work things I don’t even get paid for haha. It’s kinda rough sometimes especially with the fighting and all the lifting.
Tonight I’m gonna take it easy…not really in the mindstate to party…but there is a party goin on tonight so I’ll try to loosen up a bit you know.
Also tonight in boxing…I had some cartlidge in my nose on the left side from a previous injury. Anyways I was being coached and trainer was talking…normally I do everythin he says while sparring.
Well I had boxing gloves on, the guy had 4oz MMA gloves on…with the “padding” being very worn.
He was also a monster. He weighed 300lbs!
Anyways I was pretty tired goin into class although it was a great class…I walked into a bigg punch and coming from a 300lb guy…well when I got hit it didn’t phase me at all, and I just finished my combination perfectly. Later sparring finished…I go in the bathroom my nose was bloody
then a piece of cartlidge from the inside of my nose comes out haha…it’s all broken up in there now…so I took it out in the bathroom n shit…breahted water up my nose and pushed all that shit out…quite a bit of blood but my nose ACTALLY feels better than it did before hahahaha who woulda knew!
Anwayys that’s my awesome great friday night experience.
Onward to the party…
Also on this program…I’ve decided that once I’m done a ramp + SG.
Afgter a Supergrowth I’m switching programs 
ahah…but it’s only a month program.
Then I do the ramp
During that month program I increase intensity on squat, and bench ppress, more frequency, very low volume.
I’m doing this to keep strength very high…and then I follow a high volume program (the ramp).
I have this planned out cause I know fluctuating those 2 for me I think will be good.
I also ahve to do this cause it’s very very important for me to keep strength levels VERY high. I DO KNOW that BBB gives great strength gains…but I’m also doing a powerlifting comp end of september…I know some ppl here will tell me not to do this but I just gotta.
Also this helps me with my fight training more during that month and it’s a ltitel bit of break on the muscles cause although I’m gonig haevy its a VERY VERY low volume…helps my fighting more too.
The fighter in me will probably never allow me to do a fullout only bodybuilding program…I also incorporating speed work during that month.
it’s only 3-4 weeks…then back on the ramp, SG, 3-4weeks my stuff, ramp, SG…etc etc.
All it does is stretches the program a lot longer…and I’m fine with that.
Also can’t party too hard tonight…muay thai class in the morning…
Time to pound some BURGERS DOWN then I’m out fella’s.
Peace.
Been doing the 6 times a week workout and have 1 workout left on week 3 of ramp 1, can’t wait to start supergrowth next week.
Started off on flat barbell bench doing 80kg for 10 reps on week 1 and on week did 10 reps with 87.5kg even though I was feeling like crap so i’m expecting some great gains on supergrowth, gained about 5lbs as well, probably some fat though.
I’m going to florida for two weeks at the beginning of september so i won’t be able to train 6 times a week although i hope to get to a gym whilst i’m out there a few times so when i get back should i just start the entire program again from ramp 1?
yes. That sounds best. Good luck during August’s supergrowth.
DH
[quote]Getting Closer wrote:
Been doing the 6 times a week workout and have 1 workout left on week 3 of ramp 1, can’t wait to start supergrowth next week.
Started off on flat barbell bench doing 80kg for 10 reps on week 1 and on week did 10 reps with 87.5kg even though I was feeling like crap so i’m expecting some great gains on supergrowth, gained about 5lbs as well, probably some fat though.
I’m going to florida for two weeks at the beginning of september so i won’t be able to train 6 times a week although i hope to get to a gym whilst i’m out there a few times so when i get back should i just start the entire program again from ramp 1?[/quote]
I forgot how deceptively subtle the overall fatigue is on this program. You get through the workouts just fine, but systemic fatigue builds during the ramps nonetheless. I’m getting the deep down bone ache feeling this program used to give me.
BBB, the dual factor theory at its finest…
DH
I am looking at starting the OTS Big Beyond Belief Program and am wondering if this looks like a good first week.
Ramp 1 Week 1
120 second rests between sets all week
Day 1 (Endurance= 13-15 reps)
(3) BB Row
(3) Bench
(3) BB Curl
(3) Calf Raise on Leg Press Machine
Day 2 (Endurance= 13-15 reps)
(3) Military Press (standing)
(3) Close Grip Bench Press
(3) Back Squat
(3) Weighted Crunches
Day 3 (Strength= 10-12 reps)
(3) Deadlift
(3) Incline Bench
(3) Leg Press
(1) DB Military Press
(2) Seated Calf Machine
(1) Preacher Curls
(1) Reverse Grip Bench
Day 4 (Power= 8-10 reps)
(3) Back Squat
(3) Bench
(3) BB Row
(1) Military Press (standing)
(2) Calf Raise on Leg Press Machine
If something doesn’t look right or you can help me in anyway I would very much appreciate it. MODOK…please review this and change anything you think is wrong. I want to do this program correctly.
oh also…I am on the anabolic Diet and weight 150 pounds…how many calories do you suggest i eat each day if i were to start this program?
[quote]MODOK wrote:
GramboUSMC88 wrote:
I am looking at starting the OTS Big Beyond Belief Program and am wondering if this looks like a good first week.
Ramp 1 Week 1
120 second rests between sets all week
Day 1 (Endurance= 13-15 reps)
(3) BB Row
(3) Bench
(3) BB Curl
(3) Calf Raise on Leg Press Machine
Day 2 (Endurance= 13-15 reps)
(3) Military Press (standing)
(3) Close Grip Bench Press
(3) Back Squat
(3) Weighted Crunches
Day 3 (Strength= 10-12 reps)
(3) Deadlift
(3) Incline Bench
(3) Leg Press
(1) DB Military Press
(2) Seated Calf Machine
(1) Preacher Curls
(1) Reverse Grip Bench
Day 4 (Power= 8-10 reps)
(3) Back Squat
(3) Bench
(3) BB Row
(1) Military Press (standing)
(2) Calf Raise on Leg Press Machine
If something doesn’t look right or you can help me in anyway I would very much appreciate it. MODOK…please review this and change anything you think is wrong. I want to do this program correctly.
oh also…I am on the anabolic Diet and weight 150 pounds…how many calories do you suggest i eat each day if i were to start this program?
Looks good to me.
Diet-wise 20 calories per lb is a good place to start, but since you are only a buck fifty, you might need more. I’d do Berardi’s “massive eating” calculation to find a starting place for you. It’ll definitely be north of 3500 and probably north of 4000.
[/quote]
Really?..you think if i stick with these lifts BBB would work for me?
Abs only once a week?
you’re missing your day 4 bicep and tricep exercises
So… I’ve been thinking about new ramps/growth phases a little…
1) To give the shoulders a bit of a rest from all the pressing as well as the knees from all the quad work and to the bicep tendon from all the regular curls, but still training each of those:
Day 1
-Chest
-Back (thickness… Some kind of row… kroc rows maybe)
-Bis (brachialis/forearms, I’d use Pinwheels)
Day 2
-Tris (Bent-over Rope extensions or PJRs go well with that rep range. If you really want a press, use In-Humans or SWRGB)
-Delts(laterals only… I’d go with skip laterals or similar rather than regular ones… Or with a lateral machine)
-Hams (I’d suggest GH raises… In the lying leg curl machine if necessary… Otherwise reverse-hypers)
Day 3
-Delts (some kind of press… Standing DB presses are nice for that, bit of a different angle from all the seated and smith stuff but not as hard on the joints as a bar… It’s not an Arnold press though, just do it like a seated DB press with elbows out)
-Back (width, like rack chins)
-Bis (regular bicep curl, alt. offset curls or so)
Day 4
-Tris (Bent-Over Rope Extensions or Dead-Extensions or PJR’s or whatever)
-Delts (laterals only… Whatever you didn’t do on day 2 or just do the same exercise or cut them out, your call)
-Quads (Front Squats or leg press, just don’t use a narrow stance or any of that… And no back squats here, you’ll see why when looking at day 5)
Day 5
-Chest
-Back (thickness, deadlifts or rack-pulls preferably.)
-Bis (brachialis again, Pinwheels or Alt. Hammers)
Day 6
-Tris (Board CGP or pin presses (CG) or regular CGP if need be…
-Delts (you guessed it, more laterals, db skip laterals or so or machine)
-Hams (again GH raises or reverse hypers… Sumo Pulls could be done but then you have to do a row variant on day 5 and I don’t like how people turn rows into arm and lat exercises when going too heavy, particularly inexperienced lifters)
Rep ranges and amount of sets:
Now things get interesting, depending on how your joints feel you may wish to use less sets for pressing than rowing and such…
On the supergrowth:
Example, shoulders don’t feel like it? Just do 1 set for chest/delts(pressing) or 2 at most
Backwidth and thickness get 3 sets each, or 2 if you’re like me and absolutely hate doing 3 or more work sets per exercise. Anyway, should be more than you’re doing for chest etc.
Now, triceps, again you decide. Elbows feeling ok? Then do 2 or 3 sets per tricep exercise. If not, just 1.
On quad day, same thing. 1-3 depending on how your knees feel (just keep the number of sets the same for the whole supergrowth phase, obviously)
Ok, you guys got the idea I’d say.
As for a ramping phase… You may really not need one, but if you want one and every joint feels ok, just use the same split as above but follow the rules for ramp 1 (i.e. sets go from 3-5… You could start at 2 and go up to 4 though instead). Also, rest decreases as in the book. Rep ranges per day are the same as in Ramp 1 and for the supergrowth the same as in supergrowth 1.
If anyone wants to try this or feels the need to give his pushing muscles/joints/tendons a bit of a rest, tell me how it goes…
Another note: The laterals… Your decision whether you want to do them, can cut them out 1-2 days or just ditch them completely if you feel like it.
2)If you really want to give your shoulders a break while bringing up your back:
Day 1
chest
backthickness
backwidth
Day 2
Bis
Tris
Hams
Day 3
Delts, pressing or laterals
Backwidth
Backthickness
Day 4
Bis
Tris
Quads
Day 5
Chest
Backwidth
Backthickness
Day 6
Bis
Tris
Hams
Same rules for sets/reps and whatnot as above perhaps, or invent your own with the help of a little common sense.
[quote]MODOK wrote:
What more do you want? Of course it will work for you. You can’t mail it in though. Training to failure, each set of each exercise, and eating 4000 cal/day. You don’t think it will work?[/quote]
I’m just surprised that that routine is ok. It was just a “rough draft” if you will. Should i include more variety or is doing the same thing twice a week ok?
[quote]myself1992 wrote:
you’re missing your day 4 bicep and tricep exercises[/quote]
Are those super setted?
[quote]DH wrote:
BBB, the dual factor theory at its finest…
DH
[/quote]
what’s the dual factor theory?
[quote]myself1992 wrote:
you’re missing your day 4 bicep and tricep exercises[/quote]
Ok this is my revised version
day1
BB rows
Bench press
EZ bar curls
Calf raise on leg press machine
day 2
standing Military press
Smith Machine Close grip press
Back squat
Weighted Decline Crunches
day 3
Pull downs
incline Bench
Leg Press
seated DB Military Press
Seated calf raise
Preacher Curls
Reverse Grip Bench
day4
Box squat
flat DB Press
Rack Pulls “My gym only has a smith machine so i will be doing them on that”
Seated BB Military press
Calf Raise on Leg Press Machine
Smith close grip bench press
EZ Bar curls
How does that look?
Man it will work!
[quote]rasturai wrote:
Man it will work![/quote]
Im hopin so man…thanks
[quote]GramboUSMC88 wrote:
rasturai wrote:
Man it will work!
Im hopin so man…thanks[/quote]
I’m on the 4 day rotation also, and I like how you set yours up. Setting it up like that is good because you get to try and push the heavier 8-10 days into 13-15 reps as you progress. It’s nice for an ego push too
I also want to tell anyone that is currently on supergrowth to wait and be patient. I was largely unimpressed with my strength the first week, but now that I am halfway through the second, my strength returned in spades. Today was a phenomenal day lifting wise, one of my best in years. I won’t put the numbers here, but I added weight for the same reps on just about every a set by set basis, and really surprised myself. It’s like that story MODOK told about just throwing on more weight on the squat rack one day, and it felt easy. (But on a much more minimal and juvenile level in my case)
Keep up the good work fellas.