[quote]MODOK wrote:
99blkta wrote:
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.
If you feel you need to do shrugs, wait until you finish your last set of deadlifts on that day, strip off the necessary weight, then shrug that shit like Paris Hilton on Jeopardy for ONE set to absolute failure. High reps work best for me, for traps (25-50)
Guess I’ll chime in with something here. As I can’t start the program at this time, i downloaded the free Platz Report and am on day 9 (of 15) of the chest (flat bench) specialization program. Btw, I just add in 5x5-7 for a different bodypart each day on top of the bench, so nothing gets neglected.
In just 9 days, I’ve added 10kg to my bench press as well as hit a new PR in my max bench (tried for a double, but only got 1.5, but still my new PR for 1RM). The results are noticable in the mirror too!
I can’t wait to do BBB, but I don’t know if my lowerback can take it…I have a strange issue with it (the back).
I purchased the Big beyond belief program about a month ago and read it front to back several times.
I did Titan training about 4 years ago with great results which is what led me onto BBB, also did the anabolic diet (didn’t work out as well for me).
I’m so glad I found this forum and this thread, I went through so many forums and had no luck finding others along the same path.
I’ve read many pages of this thread and am soo glad I did. I was about to do the 2x a day 6x a week workout, I had my entire routine laid out. If it wasn’t for MODOK saying it was too much I would most likely be doing it. Thanks man, really appreciate all the advice as I’m sure everyone else does.
It’s getting late and I gotta rest up. Starting BBB on sunday. I’ll keep you guys posted ;]
[quote]trav123456 wrote:
Hey guys, just hit 225x10 on bench, +5 rep PR from when I started the program two months ago. Pretty stoked.[/quote]
Good job
I’m finishing up the 2nd ramp today. Gained 7.5 lbs in 9 weeks doing the 4x/week program.
Started on the incline DB Press did 60x13 and the other day I did 80x11.
Still have ramp 2 super growth and all of ramp 3 left.
I am starting Ramp 2 this week and am wondering what exercises for what rep ranges would be best. I know the highest NMA exercises are ones that move your body through space, But there are only so many of those exercises. I am not changing everything up from ramp 1, just trying to veer away from the smith machine. Any suggestions would be much appreciated, thanks
[quote]GramboUSMC88 wrote:
I am starting Ramp 2 this week and am wondering what exercises for what rep ranges would be best. I know the highest NMA exercises are ones that move your body through space, But there are only so many of those exercises. I am not changing everything up from ramp 1, just trying to veer away from the smith machine. Any suggestions would be much appreciated, thanks[/quote]
you have asked twice for us to help you but you havent provided us with what your ramp 2 would look like, show us your prototype for ramp 2 so that we can help you tweak it, were not going to make an entire ramp for you
[quote]myself1992 wrote:
GramboUSMC88 wrote:
I am starting Ramp 2 this week and am wondering what exercises for what rep ranges would be best. I know the highest NMA exercises are ones that move your body through space, But there are only so many of those exercises. I am not changing everything up from ramp 1, just trying to veer away from the smith machine. Any suggestions would be much appreciated, thanks
you have asked twice for us to help you but you havent provided us with what your ramp 2 would look like, show us your prototype for ramp 2 so that we can help you tweak it, were not going to make an entire ramp for you[/quote]
Here is my ramp 2 week 1 (body part-reps-exercise)
Back -13-15 -Hex Bar Deads
Chest -Incline BB Press
Thighs -Back Squat
Calf -Seated DB Calf Raise
Bicep -Close Grip Pullups
Chest -13-15 -Flat DB Press
Back -Alt. Bent Over DB Rows
Thighs -Leg Press
Calf -DB Calf Raise on Spotter’s Platform
Tricep -Tricep Pushdowns
Back 10-12 -Seated Cable Rows
Chest -Incline DB Press
Thighs -Front Squat
Delts -Seated DB Military Press
Calves -DB calf
Bicep -BB Curls
Tricep -Close Grip Bench Press
I wouldn’t put squat variations and dead variations on the same day, you’d surely perish good sir. A deadlift is pretty much a suspended squat, something is going to suffer if you do them both in the same session. idk about doing pullups for biceps when your back has already been fatigued, or doing pullups for biceps period lol.
After seeing Dave Tate’s videos I kind of want to try box squats for reps also. Be nice if I had a box. And Dave Tate to help me lol.
[quote]trav123456 wrote:
I wouldn’t put squat variations and dead variations on the same day, you’d surely perish good sir. A deadlift is pretty much a suspended squat, something is going to suffer if you do them both in the same session. idk about doing pullups for biceps when your back has already been fatigued, or doing pullups for biceps period lol.
After seeing Dave Tate’s videos I kind of want to try box squats for reps also. Be nice if I had a box. And Dave Tate to help me lol.[/quote]
[quote]GramboUSMC88 wrote:
trav123456 wrote:
I wouldn’t put squat variations and dead variations on the same day, you’d surely perish good sir. A deadlift is pretty much a suspended squat, something is going to suffer if you do them both in the same session. idk about doing pullups for biceps when your back has already been fatigued, or doing pullups for biceps period lol.
After seeing Dave Tate’s videos I kind of want to try box squats for reps also. Be nice if I had a box. And Dave Tate to help me lol.
What would be a better choice?[/quote]
For biceps use curls.
Switch either the dead or the squat on the days you have both for less taxing exercise
(so maybe leg press or hack squat with deadlift variation, and some sort of back exercise with squats.)
[quote]trav123456 wrote:
GramboUSMC88 wrote:
trav123456 wrote:
I wouldn’t put squat variations and dead variations on the same day, you’d surely perish good sir. A deadlift is pretty much a suspended squat, something is going to suffer if you do them both in the same session. idk about doing pullups for biceps when your back has already been fatigued, or doing pullups for biceps period lol.
After seeing Dave Tate’s videos I kind of want to try box squats for reps also. Be nice if I had a box. And Dave Tate to help me lol.
What would be a better choice?
For biceps use curls.
Switch either the dead or the squat on the days you have both for less taxing exercise
(so maybe leg press or hack squat with deadlift variation, and some sort of back exercise with squats.)[/quote]
Is this what you mean?
Seated Cable Rows
Incline BB Press
Back Squat
Seated DB Calf Raise
E-Z-Bar Curls Narrow Grip
Flat DB Press
BB Deads
Leg Press
DB Calf Raise on Spotter’s Platform
Tricep Pushdowns
Hex Bar Deads
Incline DB Press
Front Squat
Seated DB Military Press
DB calf
BB Curls
Close Grip Bench Press
Box Squat
Flat BB Press
Alt. Bent Over DB Rows
Seated BB Military Press
Standing BB Calf Raise
Weighted Dips
Preacher Curls
pretty much, except you still have front squats and hex deads on the same day. They’re great movements but they kick the shit out of you especially if you’re doing them for multiple high rep sets to failure.
I mean if you can pull that off then all the power to you but personally I wouldn’t do it. I actually did nothing but back squat for thighs everyday for the first ramp and progressed really well.
liking the revised bicep exercises, curls for the girls
pretty much, except you still have front squats and hex deads on the same day. They’re great movements but they kick the shit out of you especially if you’re doing them for multiple high rep sets to failure.
I mean if you can pull that off then all the power to you but personally I wouldn’t do it. I actually did nothing but back squat for thighs everyday for the first ramp and progressed really well.
liking the revised bicep exercises, curls for the girls :)[/quote]
hm, what would be a better thigh choice then?, or what would be better than hex deads?
[quote]GramboUSMC88 wrote:
trav123456 wrote:
Is this what you mean?
pretty much, except you still have front squats and hex deads on the same day. They’re great movements but they kick the shit out of you especially if you’re doing them for multiple high rep sets to failure.
I mean if you can pull that off then all the power to you but personally I wouldn’t do it. I actually did nothing but back squat for thighs everyday for the first ramp and progressed really well.
liking the revised bicep exercises, curls for the girls
hm, what would be a better thigh choice then?, or what would be better than hex deads?
[/quote]
I just noticed that you have no verticle pulls in there, so maybe pullups or pulldowns and keep the front squats.
[quote]trav123456 wrote:
GramboUSMC88 wrote:
trav123456 wrote:
Is this what you mean?
pretty much, except you still have front squats and hex deads on the same day. They’re great movements but they kick the shit out of you especially if you’re doing them for multiple high rep sets to failure.
I mean if you can pull that off then all the power to you but personally I wouldn’t do it. I actually did nothing but back squat for thighs everyday for the first ramp and progressed really well.
liking the revised bicep exercises, curls for the girls
hm, what would be a better thigh choice then?, or what would be better than hex deads?
I just noticed that you have no verticle pulls in there, so maybe pullups or pulldowns and keep the front squats.[/quote]
im not sure if i can do 12 over hand pullups, Would under hand normal grip do the trick?
[quote]GramboUSMC88 wrote:
trav123456 wrote:
GramboUSMC88 wrote:
trav123456 wrote:
Is this what you mean?
pretty much, except you still have front squats and hex deads on the same day. They’re great movements but they kick the shit out of you especially if you’re doing them for multiple high rep sets to failure.
I mean if you can pull that off then all the power to you but personally I wouldn’t do it. I actually did nothing but back squat for thighs everyday for the first ramp and progressed really well.
liking the revised bicep exercises, curls for the girls
hm, what would be a better thigh choice then?, or what would be better than hex deads?
I just noticed that you have no verticle pulls in there, so maybe pullups or pulldowns and keep the front squats.
im not sure if i can do 12 over hand pullups, Would under hand normal grip do the trick?[/quote]
do pulldowns then, or use and assisted pullup machine if your gym has one. whatever you feel works better for you. are you good to go now or what? To be honest I used the most basic of exercise selection and my progress is coming along great,
these details aren’t going to make or break you until you are already very developed ie. 4-5 years in. Whatever you decide just put all your effort into it and you’ll be fine.
Has anyone done the level 2 training and if so what were your results?
I plan on going on a PH cycle (epistane) within the next 2 months (my first time). When would be the best time to take it during a Big beyond belief routine?
I’m thinking about taking it after 3 weeks of ramping on the supergrowth phase and being on a supergrowth phase for the duration of the cycle (4 weeks). If anyone has any other suggestions It would be great to hear em.
Thnx in Advance
question… i just finished reading the program and i was going to do the 4 day and off days do morning cardio but at the very end it said i only be getting %50 percent of the gains. now i know thats just them throwing a number out there but i NEED to start doing SSC (i can already see a loss of definition in my arms and im a ffb, so yeah) - im in college now and the only way i can get enough protein is through highly fattening foods and if i dont think i got enough ill take some whey. i was wondering if a couple 45 minute (most likely 2 or 3) cardio sessions would short change my gains that much. thanks
they said if you do cardio while on on the plan you’ll only get 50% of the gains (page 131 of what im reading under Focus on Growth)
Well theres 80/20 burgers which arent too bad but then there are hot dogs (i looked the brand up and they have about 4 grams protein, 200 cals) so they really arent worth it, then sausage links, sausage patties, bacon, and eggs or some combo of those every morning. i can visibly see a significant amount of excess oil coming off the sausage (trust me on this one) the eggs are baked in pans and the cooks were telling me they add a lot butter and “fluffing agents” or “whipping agents” idk… then sometimes there’ll be lean meats for dinner. also i dont handle carbs well so im trying the high fat diet they prescribed - only thing is i dont know how much (calories wise) im eating, but i have gained some weight already which is why i was curious about the cardio
i am living in a dorm and i do have a meal plan. i eat breakfast, right when i wake up, then i eat again for dinner.
on workout days ill have an apple and some whey before i workout, whey during and after again. i always lift then have dinner
