[quote]MODOK wrote:
cueball wrote:
MODOK wrote:
That One Guy wrote:
I’m intrigued, especially with MODOK backing it up.
I think you are doing just fine with a back like that. Jesus…thats impressive.
Haha. In case you weren’t just joking, that’s not actually him. He’s got a photo of himself in his profile. Whoever that is, isn’t 165-170.
LOL…oops. Well, whoever that is has a hell of a back.[/quote]
isn’t that Matt Kroczaleski is his avatar?
[quote]MODOK wrote:
iamthewolf wrote:
MODOK wrote:
cueball wrote:
MODOK wrote:
That One Guy wrote:
I’m intrigued, especially with MODOK backing it up.
I think you are doing just fine with a back like that. Jesus…thats impressive.
Haha. In case you weren’t just joking, that’s not actually him. He’s got a photo of himself in his profile. Whoever that is, isn’t 165-170.
LOL…oops. Well, whoever that is has a hell of a back.
isn’t that Matt Kroczaleski is his avatar?
I thought the same, once I looked at a bigger shot of it.
[/quote]
MODOK, is your avatar you after doing 18 weeks of BBB? Let’s hope so!
[quote]MODOK wrote:
Its the supergrowth phase because you ramp up close to overtraining in the ramps, and then back off, allowing the excess energy to go towards muscle growth and strength gains. Its all explained really well in the book ;).
The longer you can stay in supergrowth, the better. Beginners stay in 3 weeks. After you get to know your body’s limits and what its telling you, you may be able to stretch supergrowth out. I eventually run supergrowth phases for 6 weeks after I got much stronger. You could run it out that long becuase the stress was much greater in the ramps with the much heavier weight.
[/quote]
Apologies i literally skimmed the book and just took the program, i pretty much got the rest of the info from bugging you (apologies) and reading your posts.
So on Week 3 do i take it people feel pretty bad LOL if your ramping up to overtraining ? I was wondering why it was 3 weeks allright but the 2nd Ramp doesn’t look very appealing with the super volume 
[quote]MODOK wrote:
iamthewolf wrote:
MODOK wrote:
cueball wrote:
MODOK wrote:
That One Guy wrote:
I’m intrigued, especially with MODOK backing it up.
I think you are doing just fine with a back like that. Jesus…thats impressive.
Haha. In case you weren’t just joking, that’s not actually him. He’s got a photo of himself in his profile. Whoever that is, isn’t 165-170.
LOL…oops. Well, whoever that is has a hell of a back.
isn’t that Matt Kroczaleski is his avatar?
I thought the same, once I looked at a bigger shot of it.
[/quote]
Yeah, it’s Matt K. Strong and smart motherfucker.
Ya I was just thinkin the asme thing week 3 is ognna b shit for sure lol.
I did deadlifts tonight for 10 reps…and fuck man…my back is pretty damn tired already from doin high bar close stance oly squats 15 rep sets.
I’m guessing by the 3rd week…for teh 5th set…the weight will be pretty fuckin low? lol Like I feel like I’ll b workin with 225 only for my 5th set or somethin lol.
Oh well sorry let me rephrase. I have no back problems at all lol.
I was just sayin my back was REALLY tired when I started to warmup with the deadlifts…I was like…holy fuck my back feels fatigued lol.
And it definately was.
Yeah I wear oly shoes for the high bar close stance squats…and I go low as hell. Literally I’ll get a video for you…my hams touch my calves lol.
When I was doin the high erps I could feel the burn in my quads and low back.
So I guess I should stop that then…I had no clue high bar close stance squats are bad for the back.
I’ve squatted 3-4x a week with regular stance so I can switch to that no problem. All it is is low bar placement…and a bit wider stance with toes pointed out ever so slightly. Definately have more strength in that movement though.
This is the first time I did high bar close stance oly squats by the way…I worked up to doin 330x15 for my first set. Hams touching calves (literally…I’ll get a video on the next workout)
but if you think I shouldn’t do them I definately won’t and I’ll do the regular squats.
Thanks Modok!
[quote]MODOK wrote:
Week 3 is pure shit…but its only one week out of six and a key to the entire program. You need to read the part of the book up until the workout charts…seriously. Very important concepts in there, and it will only take you 20-30 minutes to read it. It will help you out immensely.
[/quote]
Ya allright no work for the weekend so i’ll go and read it.
And may i add i reached 100kg on squats today ! Two 20kgs on each side
Hell yes !
My weights are still skyrocketing lol long may it continue !
[quote]MODOK wrote:
Close stance squats are the devil for the low back!
[/quote]
Even worse for the knees. Especially at this frequency…
Well, sure seems like the program caught people’s attention now. Let’s see how this will turn out.
Cephelic
When you have time could you please lend me some more of your time
Just a few questions they are decreasing in frequency LOL
[quote]SmallToBig wrote:
MODOK wrote:
Week 3 is pure shit…but its only one week out of six and a key to the entire program. You need to read the part of the book up until the workout charts…seriously. Very important concepts in there, and it will only take you 20-30 minutes to read it. It will help you out immensely.
Ya allright no work for the weekend so i’ll go and read it.
And may i add i reached 100kg on squats today ! Two 20kgs on each side
Hell yes !
My weights are still skyrocketing lol long may it continue ![/quote]
At that strength level you’re still in the newbie-gain phase though, make sure you get your nutrition right, because once you’re out of that phase gaining strength in a linear and fast fashion is going to become a whole damn lot more difficult all of a sudden.
Good luck!
[quote]SmallToBig wrote:
Cephelic
When you have time could you please lend me some more of your time
Just a few questions they are decreasing in frequency LOL
[/quote]
Sure.
[quote]Cephalic_Carnage wrote:
At that strength level you’re still in the newbie-gain phase though, make sure you get your nutrition right, because once you’re out of that phase gaining strength in a linear and fast fashion is going to become a whole damn lot more difficult all of a sudden.
Good luck!
[/quote]
Indeed though i’ll keep pushing as hard as i can to get those weights up lol not going to accept the same weight twice in a row !!!
Yeah the close stance squats may be too much only because for my deadlift day my back is very fatigued. My back isn’t as fatigued when I do regular stanced squats…so I might just stick to that. Plus I can do more weight…more weight = more growth.
I still got a long way…but I think it’d be pretty sick to do 405x15 high bar close stance all the way downnnnn.
Just read the book there, pretty much explained everything lol.
So as a beginner 3 weeks is LOADS for me, but anyone lifting heavier weights might need 4 or more… Jo3 might want to think about it 
Same with you Rasturai if your lifting since 2005 you will definately need more time than me
well I actually haven’t been lifting since 05…I’ve been lifting for bout 2 years…on/off before that…I didn’t even lift for a year really…just here n there cause I went full force into mauy thai training.
But I’m the most serious right now I’ve ever been. I got everythin pin point on now sleep, diet, supps, everythin good. And I’m not changin my ways this is it man…I have gathered the self-discipline and just can’t be broken now. I don’t think bout it anymore…it’s turned into habit.
[quote]SmallToBig wrote:
Just read the book there, pretty much explained everything lol.
So as a beginner 3 weeks is LOADS for me, but anyone lifting heavier weights might need 4 or more… Jo3 might want to think about it
Same with you Rasturai if your lifting since 2005 you will definately need more time than me :P[/quote]
Can’t say I’m really lifting heavy weight, haha. Until I’m in the 300/400/500 club, I’m still lifting baby weight.
Nevertheless, I’m going to ride out my supergrowth phases until I feel like I need to ramp up again. I’ll probably stick with the standard 3 weeks for now and increase it only if I feel like I could benefit from an additional week. Honestly, I don’t think that’ll happen until I go through BBB again, which I hope is 16 weeks from now.
It’s week 3, baby. Time to reach the acute overtraining zone
edited b/c what I said was said already… 
[quote]jo3 wrote:
Can’t say I’m really lifting heavy weight, haha. Until I’m in the 300/400/500 club, I’m still lifting baby weight.
Nevertheless, I’m going to ride out my supergrowth phases until I feel like I need to ramp up again. I’ll probably stick with the standard 3 weeks for now and increase it only if I feel like I could benefit from an additional week. Honestly, I don’t think that’ll happen until I go through BBB again, which I hope is 16 weeks from now.
It’s week 3, baby. Time to reach the acute overtraining zone :)[/quote]
NICE !
Good luck with it
How did you find Week 2 ?
Starting it today 30 second less rest and 1 more set !
Though it pales when put next to Week 3 lol that just looks insane
Great thread guys. I did BBB back in 94, which is where I (and most anyone else) was first introduced to the Aanbolic Diet.
When I was working as the assistant trainer at a local gym in 94/95, my boss came across OTS and I read his stuff while sitting on his desk. I started the program and he opted not too. He said it was overtraining and he only tried the diet for a week or two. Fortunately I was so “green” that I bought everything the program said and applied it to the letter. Well, actually I did add a few extra sets of lateral raises on the Delts, Tri, Thigh, ab days.
My strength got crazy stupid! I never did anything outside the ranges given (5-15). So I never did anything lower than 5 so I don’t know maxes, but my rep maxes increased super fast. On the seated suported row machine I was doing the stack and adding DBs to it after only about 4 months. All while starting out at about 170 at this point. I was BB curling 135 for sets of 7. The bar and plates were bigger than I was at that time! ha ha…
My boss was amazed and would just look at me on each machine or movement. I was just smiling like a lunatic after each set. Remember I had less than a year total experience and before this I was taking Arnolds encyclopedia with me to the gym (lifting it was also a workout) and did whatever I could piece together.
The boss just watched me swig olive oil with my shakes while he ate brown rice. I was benching 225 for 12 rep sets within one full BBB cycle.
It was truly the most fun I ever had at this. The only thing comparable was the EDT specialization routines I do from time to time. But BBB still wins. I just couldn’t do anything wrong it seemed.
I only did the 6 days program overall. I did try 2x daily and it sucked! Killed me fast. so I got spooked and went back to the 6 days regular. Now, I was a student during the days (till maybe 1pm) and then worked at the gym till evening. So life was easy. My pay check bought gas money, food, and video game rentals and the only responsibility I had was to hang out with my girlfriend and some buddies.
Man, life was good…
DH
Hey Modok,
I wondered the same thing awhile back. I believe there is a minimum necessary per session to induce the hypertrophy response. That technique of very few sets/reps done 4-5x per week is a great way to increase strenght but it comes from an increased ability to recruite the HTMUs and via rate coding and synchronization. All fantastic things, but the final missing element to hypertrophy is that while the stimulus is present to degrade proteins at a high rate per rep, there are not enough total reps to allow for a significant total degradation to occur.
With the formula for muscle growth (contractile anyway) being rate of degradation (tension on the muscle) x degradation duration (total volume)= total degradation (absolute hypertrophy stimulus) we see that it takes not only activation of these fibers but some level of fatigue to grow as well.
It seems empirically, that about 25 reps are where most experienced lifters have found that minimal threshold of growth to be found. Watebury just seems to have picked up on that as well. DC too. considering they will often operate in the 20-30 range total for rest pause on many exercises.
DH
[quote]MODOK wrote:
Cephalic_Carnage wrote:
MODOK wrote:
Another thing I’m wondering about… They never explain the rationale behind the amount of sets used.
Sure, the phases where you try to get almost into overtraining need some increase in sets and all that, but the regular training phases… Why not 2 instead of 3 or 4? Etc. Shouldn’t that have even more of an effect after basically revving the body up in the ramp phase? 1-2 sets allow for greater weights than 3-4 and are easier on recovery, so the body has even more resources available for hypercompensating (using their lingo here).
They also never discuss joint/tendon health, as if muscles were all you have to worry about.
Guess Costa really took the routine from Hernon and doesn’t really understand it himself lol, that’s probably the reason why he’s not mentioning progression and lift-variety much.
Edit: Btw, squatting and benching twice a week due to lack of exercise choices doesn’t seem to have hurt your progress any, more like the opposite?
I think they went with 3 or more sets because Hernon uses 3 sets in his training. Costa then worked off of that. You do bring up a very interesting point though, and one I brought up in the Cell on the ‘Bodypart Once Weekly’ thread. Would one or two sets 4 or 5 times a week be even better? Who knows, but its an interesting thing to think about.
I think for strength, squatting and benching multiple times a week certainly are superior than once weekly. the more often you perform a task, the better conditioned the nervous system is to efficently use that movement pattern. I don’t know of any powerlifters or olympic weightlifters who train their movements infrequently with a lot of volume.
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