I won’t see any progress until the super growth phase right? Oh and another question, for the single sets, if you do the set and the weight was to light do you do another set? or just keep that weight?
I wouldn’t worry about missing the rep range in the single sets, just take it to failure and adjust the weight accordingly the next week.
You can make progress through all parts of the program, though gains should accellerate during the SG phase. Some people lose strength during the initial ramp due to the increase in workload.
For me personally, the only thing that went down was my shoulder press, but that was probably because I was pushing chest really hard. Every other lift improved, especially in the rep ranges that I hadn’t used in a while.[/quote]
After my first set my strength goes down considerably. I am doing near nothing by the end of my 4th set with these 90 second rests. I hope this is just because my body is not used to the work load and not strength loss.
After my first set my strength goes down considerably. I am doing near nothing by the end of my 4th set with these 90 second rests. I hope this is just because my body is not used to the work load and not strength loss.[/quote]
Sorry if this has already been discussed, but do you guys use the jump sets that are covered in the set-extender section or just straight sets. Jump sets are basically just doing several sets of one exercise then doing several sets of another exercise before coming back to finish the rest of your sets. I always have a pretty big drop off on my later sets when using straight sets to failure. I am on week two of the program. I used this program like 6 years ago with great results.
[quote]GramboUSMC88 wrote:
pars wrote:
GramboUSMC88 wrote:
This is probably a stupid question, but I can’t find the answer. I am currently on week 2 of Ramp 1, my question is do I keep the same exercise and position of these exercises the same all the way through the 18 weeks, or do I change them at the beginning of each new Ramp?
I would keep them the same for now. If you start to have shoulder pain or you feel like you’re not progressing or stuck then change it later. I would first get through the first ramp and Super Growth Phase without changing anything and then evaluate where you’re at.
Hope that helps you out! Good Luck!
Pars
I won’t see any progress until the super growth phase right? Oh and another question, for the single sets, if you do the set and the weight was to light do you do another set? or just keep that weight?[/quote]
No, you can progress during the ramps too- If you hit the desired reps range increase the weight the next week.
Increase the weight so your first set is the heaviest and then adjust accordingly for each subsequent set as needed. Keep it as heavy as possible though- done correctly you should be able to progress during the ramps if you are eating enough.
[quote]benbogard80 wrote:
Sorry if this has already been discussed, but do you guys use the jump sets that are covered in the set-extender section or just straight sets. Jump sets are basically just doing several sets of one exercise then doing several sets of another exercise before coming back to finish the rest of your sets. I always have a pretty big drop off on my later sets when using straight sets to failure. I am on week two of the program. I used this program like 6 years ago with great results.[/quote]
Some are using them, some aren’t. It’s been discussed quite a bit, go back a few pages. The more experienced members say to use them to maintain higher loads.
Like many others here, I’m putting together a new BBB routine. I’m psyched to get get going and have started reading from the beginning of the thread to work out a good choice of exercises. I just wanted to double check how the “thighs” exercises should be chosen.
From the OTS website FAQ section I picked this up:
"When the Titan Training System workout calls for thighs, does this mean quadriceps, or hamstrings, or both?
Answer: Both, we have developed a rule called 75%/25% principle. For example, on a day that your workout thighs, do 75% of your workout on quadriceps and the other 25% on hamstring. On the next workout, switch to 75% of your workout to hamstrings and the other 25% on quadriceps."
However, it seems mostly everyone is alternatibg quads and hams each time they train thighs. I was thinking of staying with the OTS approach but anyone else’s thoughts would be great. I’m still reaing the thread so I apologise if I this has already been discussed.
[quote]ving13 wrote:
Like many others here, I’m putting together a new BBB routine. I’m psyched to get get going and have started reading from the beginning of the thread to work out a good choice of exercises. I just wanted to double check how the “thighs” exercises should be chosen.
From the OTS website FAQ section I picked this up:
"When the Titan Training System workout calls for thighs, does this mean quadriceps, or hamstrings, or both?
Answer: Both, we have developed a rule called 75%/25% principle. For example, on a day that your workout thighs, do 75% of your workout on quadriceps and the other 25% on hamstring. On the next workout, switch to 75% of your workout to hamstrings and the other 25% on quadriceps."
However, it seems mostly everyone is alternatibg quads and hams each time they train thighs. I was thinking of staying with the OTS approach but anyone else’s thoughts would be great. I’m still reaing the thread so I apologise if I this has already been discussed.
[/quote]
I don’t know what made you think that, but most of the 6x/week guys have been doing both quads and hamstrings on the thigh days. My ramp 1 workouts were set up to where Days 2 and 6 had a main quad movement (leg press and back squat) and a supplementary hamstring movement (Swiss ball leg curls and lying leg curls). On day 4, I had a main hamstring movement (barbell Romanian deadlifts) followed by a supplementary quad movement (leg extensions or hack squats).
I like what the OTS guys suggested to do. Some guys just did one of the big lifts on leg day instead of 2. I guess it doesn’t really matter as long as you put all you got into it.
[quote]jo3 wrote:
ving13 wrote:
Like many others here, I’m putting together a new BBB routine. I’m psyched to get get going and have started reading from the beginning of the thread to work out a good choice of exercises. I just wanted to double check how the “thighs” exercises should be chosen.
From the OTS website FAQ section I picked this up:
"When the Titan Training System workout calls for thighs, does this mean quadriceps, or hamstrings, or both?
Answer: Both, we have developed a rule called 75%/25% principle. For example, on a day that your workout thighs, do 75% of your workout on quadriceps and the other 25% on hamstring. On the next workout, switch to 75% of your workout to hamstrings and the other 25% on quadriceps."
However, it seems mostly everyone is alternatibg quads and hams each time they train thighs. I was thinking of staying with the OTS approach but anyone else’s thoughts would be great. I’m still reaing the thread so I apologise if I this has already been discussed.
I don’t know what made you think that, but most of the 6x/week guys have been doing both quads and hamstrings on the thigh days. My ramp 1 workouts were set up to where Days 2 and 6 had a main quad movement (leg press and back squat) and a supplementary hamstring movement (Swiss ball leg curls and lying leg curls). On day 4, I had a main hamstring movement (barbell Romanian deadlifts) followed by a supplementary quad movement (leg extensions or hack squats).[/quote]
[quote]ving13 wrote:
Like many others here, I’m putting together a new BBB routine. I’m psyched to get get going and have started reading from the beginning of the thread to work out a good choice of exercises. I just wanted to double check how the “thighs” exercises should be chosen.
From the OTS website FAQ section I picked this up:
"When the Titan Training System workout calls for thighs, does this mean quadriceps, or hamstrings, or both?
Answer: Both, we have developed a rule called 75%/25% principle. For example, on a day that your workout thighs, do 75% of your workout on quadriceps and the other 25% on hamstring. On the next workout, switch to 75% of your workout to hamstrings and the other 25% on quadriceps."
However, it seems mostly everyone is alternatibg quads and hams each time they train thighs. I was thinking of staying with the OTS approach but anyone else’s thoughts would be great. I’m still reaing the thread so I apologise if I this has already been discussed.
[/quote]
I just do one movement. I do Box Squats on day 2 and 4 and machine hack squats on day 3
[quote]ving13 wrote:
Like many others here, I’m putting together a new BBB routine. I’m psyched to get get going and have started reading from the beginning of the thread to work out a good choice of exercises. I just wanted to double check how the “thighs” exercises should be chosen.
From the OTS website FAQ section I picked this up:
"When the Titan Training System workout calls for thighs, does this mean quadriceps, or hamstrings, or both?
Answer: Both, we have developed a rule called 75%/25% principle. For example, on a day that your workout thighs, do 75% of your workout on quadriceps and the other 25% on hamstring. On the next workout, switch to 75% of your workout to hamstrings and the other 25% on quadriceps."
However, it seems mostly everyone is alternatibg quads and hams each time they train thighs. I was thinking of staying with the OTS approach but anyone else’s thoughts would be great. I’m still reaing the thread so I apologise if I this has already been discussed.
[/quote]
I am currently doing Leg Presses on Day 2, leg curls on day 4, and squats on day 6. I have not done the routine where you alternate as mentioned above. I would stick to the exercises that allow maximum weight to be used- unless hams are a concern as a really week bodypart- I think hitting them once a week is fine for now.
My legs feel like jelly, i keep getting the idea they are going to give out from under me and the rest of my body is one big mass of PAIN.
Seriously it’s like someone has REALLY gone to town on my body with a bat every single part of me is sore even my friggin FINGERS from holding stuff GAH !
Never EVER doing that ramp again ! F*CK the Anabolic Diet this weekend, i’m going crazy with carbs.
I just finished week 5 of the 4x a week.
I’m really enjoying this program and my numbers are surprising me. They aren’t great but now they are at least adequate. I’m hoping to hit my goals by week 18.
When I say I’m enjoying it, I enjoy the log book…the workouts kind of suck (in a good way)
Just finished week 5 of ramp 1 and i’m feeling like hell, my wrists and left elbow are seriously hurting when i do rope pushdowns and lying tricep extensions, couldnt even do them today. So what should I do next week for triceps close grip bench is still fine but I don’t want to do that every tricep day especially the day before I do Barbell bench.
[quote]Getting Closer wrote:
Just finished week 5 of ramp 1 and i’m feeling like hell, my wrists and left elbow are seriously hurting when i do rope pushdowns and lying tricep extensions, couldnt even do them today. So what should I do next week for triceps close grip bench is still fine but I don’t want to do that every tricep day especially the day before I do Barbell bench.
Need advice urgently
Thanks in advance[/quote]
Reverse Grip Smith Bench Press.
Same as the CGBP but reverse the grip.
Let the bar lay in your palms, dont really need to grip it that hard.
Let your hands travel WAY out your pinky finger should be on/near the “ring”
“Try” push the bar towards your feet… obviously you cant but TRY, this exercise REALLY fries your triceps.
Make sure and tuck your your elbows on the way down, don’t flare them out this is a triceps exercise !
[quote]MODOK wrote:
Getting Closer wrote:
Just finished week 5 of ramp 1 and i’m feeling like hell, my wrists and left elbow are seriously hurting when i do rope pushdowns and lying tricep extensions, couldnt even do them today. So what should I do next week for triceps close grip bench is still fine but I don’t want to do that every tricep day especially the day before I do Barbell bench.
Need advice urgently
Thanks in advance
You mean you are in Supergrowth week 2, right? All the ramps are 3 weeks long. Try switching to straight bar pushdowns…the rope seriously gives me elbow tendonitis like you’ve never seen.[/quote]
since no one has mentioned it some neoprine sleeves to keep the elbows warm could help, also glucosamine/chondratin and fish oil supplementation can be good for the joints
