[quote]Cephalic_Carnage wrote:
pumped340 wrote:
DH wrote:
Then keep your rest at 2 minutes for the whole ramping phase. It is very intense to both add sets and drop rests. This makes the density increase exponentially. If you only add the sets you are still getting the core of the program.
Week 1 to week 2 is a 33% increase in volume. Week 2 to week 3 is a 25% increase in volume. By keeping the rests at 2 mins, you will still rebound in supergrowth.
Its back to a reduced volume of 3 sets and its a 50% increase in rest. (going from 2mins to 3 mins.)
The concepts and structure are very good on BBB. So IF you MUST, then do the above and hang in there.
Or jump to the 4 day program if you are doing the six. That is where I have decided to start again at.
DH
Speaking of which, what would you guys think about keeping weights exactly the same throughout the ramp? If anything it seems like you would be lucky to do that and as you mentioned not only are you getting the significant increase in volume each week but also if your reducing rest times as laid out your largely increased work density as well, seems like keeping the weight would be fine and a large progression with the reduced rest time and increased volume.
Then you may as well skip the ramp.
Doing a lot of volume with little rest with 135 isn’t going to cause your muscles to grow bigger than a set with 315 or whatever would.
Why don’t you just try to increase the weight on the first set as often as you can and then just decrease it on the other sets as needed? You want to get strong as fast as you can manage (without injury). That’s not going to happen by turning this into a crossfit workout.
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Well regardless of if your starting strength is being able to lift 135 or 315 the increase in volume and density will lead to the fatigue/overtraining purpose of the ramp and then you could focus on getting stronger in the SG phase.
That being said, I was thinking of the overall sets and wasn’t thinking about how you’re going to be fresh the first set anyway every week so you could certainly add weight at least on that set and go from there on subsequent ones.
[quote]SmallToBig wrote:
His response was:
On week 2 and 3, you are cutting your rest times way down, which will affect the weight you will be able to lift on sets 2-5 significantly. As long as you are progressing on the FIRST set, you are doing great, and that is what you should look at to see if you got stronger. Due to the decreasing rest, you will have to drop weight further on weeks 2 and 3 of the ramp than you did on week 1. If you miss a rep range, drop weight…and try to hit the rep range on the next set. You won’t be perfect all the time. In supergrowth, this will all be a moot point, as you get your rest back and your sets go back to 3. Week 3 ramp is really to tax your system, not set PRs. That is done in supergrowth. Just do your best to hit the rep ranges, and don’t worry about being perfect.
I literally took this to heart and have been progressing even when i don’t hit the reps 
Why doing same exercises for Day 1,5 and Day 2,6 are so good, if you get 7 or above reps on Day 5,6 then use that weight on Day 1,2 and try get up to 15 reps. Keep on progressing that way, i have found has enabled me to make serious jumps in weight :)[/quote]
Yea MODOK’s PM pretty much sums up what I was just thinking.
STB, unfortunately people who aren’t complete beginners won’t be able to change a 7rm into 15 reps within a few days or even weeks for the most part.
Your body doesn’t want to be huge and muscular, you’ll just have to force it. So go ahead and TRY to progress in weight. If you end up having to lift the pink DB’s by the 5th or whatever set, then so be it… Those extra sets are just there to get you somewhat overtrained and thus prep you for the regular training phase)