I am finishing week 2 of SG1. I have heard some talk of the SG phase lasting 3 weeks and 6 weeks. Which one would be best? thanks
[quote]GramboUSMC88 wrote:
I am finishing week 2 of SG1. I have heard some talk of the SG phase lasting 3 weeks and 6 weeks. Which one would be best? thanks[/quote]
I just did 3 weeks. I plan to follow the program as written for the entire 18 weeks at first. A couple of pages back a couple of posters say to extend if you keep making good gains I believe.
I am about to start ramp 2 of the 4 days a week. I don’t see any abs until the super growth phase. Is there a reason for that? I also noticed that sometimes it says bicep and sometimes biceps (also with triceps and calves)
Dose this mean i do single arm or leg exercises when it says that? Are you supposed to keep the same exercise on the same day all the way through the ramp and super growth phase? for example if you pick bench press as your chest exercise for day one do you keep it there all the way throughout? thanks
Since the big boys have abandoned this thread I’ll try to answer
[quote]
GramboUSMC88 wrote:
I am about to start ramp 2 of the 4 days a week. I don’t see any abs until the super growth phase. Is there a reason for that?[/quote] You can put in abs if you want but if you’re squatting/deadlifting for thighs there isn’t much point IMO, you should follow the program to the letter the first time through
Yes, you’ll know what weights to use and you’ll be efficient with that exercise [quote] for example if you pick bench press as your chest exercise for day one do you keep it there all the way throughout? thanks[/quote] yup
[quote]trav123456 wrote:
Since the big boys have abandoned this thread I’ll try to answer
GramboUSMC88 wrote:
I am about to start ramp 2 of the 4 days a week. I don’t see any abs until the super growth phase. Is there a reason for that? You can put in abs if you want but if you’re squatting/deadlifting for thighs there isn’t much point IMO, you should follow the program to the letter the first time through
I also noticed that sometimes it says bicep and sometimes biceps (also with triceps and calves) Dose this mean i do single arm or leg exercises when it says that? No, but you can use unilateral exercises if you want Are you supposed to keep the same exercise on the same day all the way through the ramp and super growth phase?
Yes, you’ll know what weights to use and you’ll be efficient with that exercise for example if you pick bench press as your chest exercise for day one do you keep it there all the way throughout? thanks yup
[/quote]
I mean would it be a better choice to use unilateral when it says bicep or a barbell exercise? or does it really matter
[quote]GramboUSMC88 wrote:
trav123456 wrote:
Since the big boys have abandoned this thread I’ll try to answer
GramboUSMC88 wrote:
I am about to start ramp 2 of the 4 days a week. I don’t see any abs until the super growth phase. Is there a reason for that? You can put in abs if you want but if you’re squatting/deadlifting for thighs there isn’t much point IMO, you should follow the program to the letter the first time through
I also noticed that sometimes it says bicep and sometimes biceps (also with triceps and calves) Dose this mean i do single arm or leg exercises when it says that? No, but you can use unilateral exercises if you want
Are you supposed to keep the same exercise on the same day all the way through the ramp and super growth phase? Yes, you’ll know what weights to use and you’ll be efficient with that exercise for example if you pick bench press as your chest exercise for day one do you keep it there all the way throughout? thanks yup
I mean would it be a better choice to use unilateral when it says bicep or a barbell exercise? or does it really matter
[/quote]
it doesn’t really matter
[quote]myself1992 wrote:
GramboUSMC88 wrote:
trav123456 wrote:
Since the big boys have abandoned this thread I’ll try to answer
GramboUSMC88 wrote:
I am about to start ramp 2 of the 4 days a week. I don’t see any abs until the super growth phase. Is there a reason for that? You can put in abs if you want but if you’re squatting/deadlifting for thighs there isn’t much point IMO, you should follow the program to the letter the first time through
I also noticed that sometimes it says bicep and sometimes biceps (also with triceps and calves) Dose this mean i do single arm or leg exercises when it says that? No, but you can use unilateral exercises if you want
Are you supposed to keep the same exercise on the same day all the way through the ramp and super growth phase? Yes, you’ll know what weights to use and you’ll be efficient with that exercise for example if you pick bench press as your chest exercise for day one do you keep it there all the way throughout? thanks yup
I mean would it be a better choice to use unilateral when it says bicep or a barbell exercise? or does it really matter
it doesn’t really matter
[/quote]
arite thanks…i figured i was over thinking it.
Hey guys.
Iam just getting towards the end of super growth phase 1. I think im going to extend because im seeing decent gains and next week i have university tests so dont really want to be over fatigued for that. Just wanted to know what you guys thought of using rack deads as a back exercise during ramp 2 as i used them in ramp 1 and with the timed rests just got quite stiff. I will use deads in supergrowth but was wondering whether or not rack deads was a good idea for the ramp or are there better excerices to use than this. I do plan on doing the one day compound one day isolation which was put forward.
My current progress as I now weigh 170 and lifts have gone from
Flat Bench - 155 x 15 to 200 x 8
BB Curl - 77 x 15 to 110 x 10
Squat - 242 x 15 to 264 x 12
Dead - 308 x 7 to 341 x 8
Seated Military - 110 x 12 to 132 x 7
I am one day into week 3 of SG 1 and i haven’t really gotten much strength returns or anything. I am eating enough each day (4500+ cals). I think it is my lack of warming up but im not sure. How do you warm up properly on this program?
[quote]GramboUSMC88 wrote:
I am one day into week 3 of SG 1 and i haven’t really gotten much strength returns or anything. I am eating enough each day (4500+ cals). I think it is my lack of warming up but im not sure. How do you warm up properly on this program?[/quote]
Why wouldn’t you warm up like you always do?
[quote]willsee wrote:
GramboUSMC88 wrote:
I am one day into week 3 of SG 1 and i haven’t really gotten much strength returns or anything. I am eating enough each day (4500+ cals). I think it is my lack of warming up but im not sure. How do you warm up properly on this program?
Why wouldn’t you warm up like you always do?[/quote]
I do, 5 mins up hill treadmill walk followed by light set of exercise I’m about to do. With the 3 minute rests I’m not sure if there’s enough time between the end of one exercise and the beginning of the next one to fit in a warm up set. I’m just puzzled as to why i have to drop weight on the 3rd set, Should that not be the heaviest out of all 3?
[quote]GramboUSMC88 wrote:
willsee wrote:
GramboUSMC88 wrote:
I am one day into week 3 of SG 1 and i haven’t really gotten much strength returns or anything. I am eating enough each day (4500+ cals). I think it is my lack of warming up but im not sure. How do you warm up properly on this program?
Why wouldn’t you warm up like you always do?
I do, 5 mins up hill treadmill walk followed by light set of exercise I’m about to do. With the 3 minute rests I’m not sure if there’s enough time between the end of one exercise and the beginning of the next one to fit in a warm up set.[/quote] Do as few warm up sets as it takes you to feel comfortable with an exercise, to be honest I’m not even timing myself between bodyparts and I may do several warmup sets depending on the exercise[quote] I’m just puzzled as to why i have to drop weight on the 3rd set, Should that not be the heaviest out of all 3?[/quote] I am puzzled as to why you are puzzled, you are taking every set to failure and trying to stay inside of the set rep range, so you have to drop weight from fatigue. Are you not taking your first sets to failure? No one should be able to do the same or more than their first sets with these rest restrictions if they are truly pushing themselves.
all sets to failure, drop weight to stay in the rep range as fatigue sets in
[quote]GramboUSMC88 wrote:
willsee wrote:
GramboUSMC88 wrote:
I am one day into week 3 of SG 1 and i haven’t really gotten much strength returns or anything. I am eating enough each day (4500+ cals). I think it is my lack of warming up but im not sure. How do you warm up properly on this program?
Why wouldn’t you warm up like you always do?
I do, 5 mins up hill treadmill walk followed by light set of exercise I’m about to do. With the 3 minute rests I’m not sure if there’s enough time between the end of one exercise and the beginning of the next one to fit in a warm up set. I’m just puzzled as to why i have to drop weight on the 3rd set, Should that not be the heaviest out of all 3?[/quote]
Your warm up with whatever you need to do to perform the lift. I just do a couple of lighter weight sets to get the blood going
Then you do your first work set of 10-12 (6-8 or 5-7) reps depending on what day you are on. You want to be in that rep range so you pick your weight to be in that rep range. Then you take a 3 minute rest and try to get in that same rep range. If you are like me you might have to drop the weight a little bit on the 2nd (and 3rd) set to get your rep range number.
You should have been doing this the entire time, so on the 3rd week of the 1st ramp you were doing 5 sets, but the 5th set was your heaviest?
That’s why people were saying in this thread to try to beat your 1st set numbers each week (since it’s the best way to measure if you are improving) and just grind out the rest of the sets for the day.
[quote]willsee wrote:
GramboUSMC88 wrote:
willsee wrote:
GramboUSMC88 wrote:
I am one day into week 3 of SG 1 and i haven’t really gotten much strength returns or anything. I am eating enough each day (4500+ cals). I think it is my lack of warming up but im not sure. How do you warm up properly on this program?
Why wouldn’t you warm up like you always do?
I do, 5 mins up hill treadmill walk followed by light set of exercise I’m about to do. With the 3 minute rests I’m not sure if there’s enough time between the end of one exercise and the beginning of the next one to fit in a warm up set. I’m just puzzled as to why i have to drop weight on the 3rd set, Should that not be the heaviest out of all 3?
Your warm up with whatever you need to do to perform the lift. I just do a couple of lighter weight sets to get the blood going
Then you do your first work set of 10-12 (6-8 or 5-7) reps depending on what day you are on. You want to be in that rep range so you pick your weight to be in that rep range. Then you take a 3 minute rest and try to get in that same rep range. If you are like me you might have to drop the weight a little bit on the 2nd (and 3rd) set to get your rep range number.
You should have been doing this the entire time, so on the 3rd week of the 1st ramp you were doing 5 sets, but the 5th set was your heaviest?
That’s why people were saying in this thread to try to beat your 1st set numbers each week (since it’s the best way to measure if you are improving) and just grind out the rest of the sets for the day.[/quote]
Oh i was not aware of that. All other programs i have been on you try to work up to your highest weight using the work sets to further warm up. No, my heaviest weight was not on my 5th set during the ramp (my strength went down very far on the last set), On some lifts i can beat my weight that i did on the first set in the second and sometimes third set as well with (squats, Leg press, Rack pulls etc…) Is this ok or should i try and go higher during my first set?
[quote]GramboUSMC88 wrote:
willsee wrote:
GramboUSMC88 wrote:
willsee wrote:
GramboUSMC88 wrote:
I am one day into week 3 of SG 1 and i haven’t really gotten much strength returns or anything. I am eating enough each day (4500+ cals). I think it is my lack of warming up but im not sure. How do you warm up properly on this program?
Why wouldn’t you warm up like you always do?
I do, 5 mins up hill treadmill walk followed by light set of exercise I’m about to do. With the 3 minute rests I’m not sure if there’s enough time between the end of one exercise and the beginning of the next one to fit in a warm up set. I’m just puzzled as to why i have to drop weight on the 3rd set, Should that not be the heaviest out of all 3?
Your warm up with whatever you need to do to perform the lift. I just do a couple of lighter weight sets to get the blood going
Then you do your first work set of 10-12 (6-8 or 5-7) reps depending on what day you are on. You want to be in that rep range so you pick your weight to be in that rep range. Then you take a 3 minute rest and try to get in that same rep range. If you are like me you might have to drop the weight a little bit on the 2nd (and 3rd) set to get your rep range number.
You should have been doing this the entire time, so on the 3rd week of the 1st ramp you were doing 5 sets, but the 5th set was your heaviest?
That’s why people were saying in this thread to try to beat your 1st set numbers each week (since it’s the best way to measure if you are improving) and just grind out the rest of the sets for the day.
Oh i was not aware of that. All other programs i have been on you try to work up to your highest weight using the work sets to further warm up. No, my heaviest weight was not on my 5th set during the ramp (my strength went down very far on the last set), On some lifts i can beat my weight that i did on the first set in the second and sometimes third set as well with (squats, Leg press, Rack pulls etc…) Is this ok or should i try and go higher during my first set?[/quote]
Higher. Warm up and demolish the first set, then lower weight stay in the rep range.
[quote]trav123456 wrote:
GramboUSMC88 wrote:
willsee wrote:
GramboUSMC88 wrote:
willsee wrote:
GramboUSMC88 wrote:
I am one day into week 3 of SG 1 and i haven’t really gotten much strength returns or anything. I am eating enough each day (4500+ cals). I think it is my lack of warming up but im not sure. How do you warm up properly on this program?
Why wouldn’t you warm up like you always do?
I do, 5 mins up hill treadmill walk followed by light set of exercise I’m about to do. With the 3 minute rests I’m not sure if there’s enough time between the end of one exercise and the beginning of the next one to fit in a warm up set. I’m just puzzled as to why i have to drop weight on the 3rd set, Should that not be the heaviest out of all 3?
Your warm up with whatever you need to do to perform the lift. I just do a couple of lighter weight sets to get the blood going
Then you do your first work set of 10-12 (6-8 or 5-7) reps depending on what day you are on. You want to be in that rep range so you pick your weight to be in that rep range. Then you take a 3 minute rest and try to get in that same rep range. If you are like me you might have to drop the weight a little bit on the 2nd (and 3rd) set to get your rep range number.
You should have been doing this the entire time, so on the 3rd week of the 1st ramp you were doing 5 sets, but the 5th set was your heaviest?
That’s why people were saying in this thread to try to beat your 1st set numbers each week (since it’s the best way to measure if you are improving) and just grind out the rest of the sets for the day.
Oh i was not aware of that. All other programs i have been on you try to work up to your highest weight using the work sets to further warm up. No, my heaviest weight was not on my 5th set during the ramp (my strength went down very far on the last set), On some lifts i can beat my weight that i did on the first set in the second and sometimes third set as well with (squats, Leg press, Rack pulls etc…) Is this ok or should i try and go higher during my first set?
Higher. Warm up and demolish the first set, then lower weight stay in the rep range.[/quote]
Thanks man, I am starting ramp 2 next week and have some questions as to what the best exercise choices would be, I’m not changing all of them just looking for the best exercises. And which ones would work best for what rep range.
Small update.
As I mentioned, I’ve used this program years ago when it first came out with success.
Been concentrating on fighting for the last 4-5 years and so haven’t done much by way of training in the weight room.
Injuries piled up and so I thought I have to get the body strong again as I only ever get injuries when I let the weight training lapse.
Nothing better than this program for me because it meant that I didn’t need to concentrate on thousands of movements and possibly get into the issue of an overuse injury or something.
Plus I like the intensity needed and the briefness of workouts.
6 weeks ago I started it and I’m already up 5-6kg and slightly leaner and thats without dieting, any serious concentration on nutrition (ie only about 120-150 grams of protein a day and carbs as I please for the first 3 weeks and then ramadan started so I’m basically fasting from all food and water between sunrise and sunset and then eating whatever at night.
My sleep has also been shithouse maxing an average of 4 hours a night.
On top of all this all lifts have gone back up tp what they were in a short time with increases of up to 30 kg on some lifts. I’m not looking into this too much as there’s obviously the issue of muscle memory and central nervous system familiarity but it’s nice to know i regained my strength without any serious concentration on ‘strength’ only.
Superphase 1 was awesome as I felt so much stronger and I separated ramp 1 and two with a week of squats deads and bench only for low reps.
Finishing second week of ramp 2 now and looking forward to superphase 2.
As mentioned earlier, anyone after an excel sheet with the 4 day split and superphases on it, shoot me a pm with your email address.
Cheers
I know everyone says to run the program through as written; however, I was wondering what yall think about adding some shrugs in?
I just started the six day one workout a day program, and was curious as to trap work.
[quote]MODOK wrote:
then shrug that shit like Paris Hilton on Jeopardy for ONE set to absolute failure.
[/quote]
ROFL. That was great!
[quote]AlphaDragon wrote:
MODOK wrote:
then shrug that shit like Paris Hilton on Jeopardy for ONE set to absolute failure.
ROFL. That was great![/quote]
He’s here all week folks, don’t forget to tip your waitress!