I’m following the AD now and that’s probably the easiest diet for a campus meal plan. Chicken, eggs, burgers, olive oil, vegetables, whey, etc…nothing too complicated. Then the carb up is mainly oatmeal and maybe a treat or 2.
I’m not currently doing BBB but I’m definitely thinking of trying it after I’ve done 5/3/1 for a few more cycles or until it just stops working
hey guys, I have followed this thread silently and then decided to give this program a try.
But right now I am done with ramp 1 and the following supergrowth phase and my gains really
suck ( in regard to muscle mass).
I have gained 4 pounds which seem to be nothing but fat and
thats really frustrating as I began to love this program. On the other hand my strength gains
are fantastic. My leg press for example went from 311x20 to 400x20 ( I know thats bad but
apperently its getting better).
However I am tired of being asked if i stopped training because
I look “smaller”. So what would you do to get the muscle gains coming?
If someones interested, here is my program and diet plan:
day1: db rows
incline bb bp
bb curl
calfpress ( or whatever you call it in english)
day2: reverse fly machine
dips
leg press
ab exercise
day3: bb rows
pullovers
walking lunges
side raises
calf exercise
hammer curl
pushdowns
day4: deadlift
dp bench press
pulldowns
military press
calf exercise
gcbp
preacher curl
diet: -100g oats+2-3 eggs+300ml milk+ 150g bred+banana+ quark or protein powder+ tablespoon flax oil
-200g meat+ 100g pasta/potatoe + salad
-30g protein+50g maltodextrin ( carbs)
-same after training
- 150g rice+300g meat+ salad+200ml milk
- 300ml milk+ 250g quark or 30g protein+ 2 eggs+ 1 tablespoon of flax oil
thats it!
[quote]Dampfnudel wrote:
hey guys, I have followed this thread silently and then decided to give this program a try.
But right now I am done with ramp 1 and the following supergrowth phase and my gains really
suck ( in regard to muscle mass).
I have gained 4 pounds which seem to be nothing but fat and
thats really frustrating as I began to love this program. On the other hand my strength gains
are fantastic. My leg press for example went from 311x20 to 400x20 ( I know thats bad but
apperently its getting better).
However I am tired of being asked if i stopped training because
I look “smaller”. So what would you do to get the muscle gains coming?
If someones interested, here is my program and diet plan:
day1: db rows
incline bb bp
bb curl
calfpress ( or whatever you call it in english)
day2: reverse fly machine
dips
leg press
ab exercise
day3: bb rows
pullovers
walking lunges
side raises
calf exercise
hammer curl
pushdowns
day4: deadlift
dp bench press
pulldowns
military press
calf exercise
gcbp
preacher curl
diet: -100g oats+2-3 eggs+300ml milk+ 150g bred+banana+ quark or protein powder+ tablespoon flax oil
-200g meat+ 100g pasta/potatoe + salad
-30g protein+50g maltodextrin ( carbs)
-same after training
- 150g rice+300g meat+ salad+200ml milk
- 300ml milk+ 250g quark or 30g protein+ 2 eggs+ 1 tablespoon of flax oil
thats it!
[/quote]
have you thought about cutting out some carbs or even just having a cut-off. maybe you could try all carbs pre/during your workout like CT has been talking alot about lately.
as for the pullovers and side raises i would look for alternatives that are better compound movements that’ll allow for more progression.
i think i got that right but modok and CC know what theyre talking about for sure. one of them could probably help you.
[quote]MAF14 wrote:
Dampfnudel wrote:
hey guys, I have followed this thread silently and then decided to give this program a try.
But right now I am done with ramp 1 and the following supergrowth phase and my gains really
suck ( in regard to muscle mass).
I have gained 4 pounds which seem to be nothing but fat and
thats really frustrating as I began to love this program. On the other hand my strength gains
are fantastic. My leg press for example went from 311x20 to 400x20 ( I know thats bad but
apperently its getting better).
However I am tired of being asked if i stopped training because
I look “smaller”. So what would you do to get the muscle gains coming?
If someones interested, here is my program and diet plan:
day1: db rows
incline bb bp
bb curl
calfpress ( or whatever you call it in english)
day2: reverse fly machine
dips
leg press
ab exercise
day3: bb rows
pullovers
walking lunges
side raises
calf exercise
hammer curl
pushdowns
day4: deadlift
dp bench press
pulldowns
military press
calf exercise
gcbp
preacher curl
diet: -100g oats+2-3 eggs+300ml milk+ 150g bred+banana+ quark or protein powder+ tablespoon flax oil
-200g meat+ 100g pasta/potatoe + salad
-30g protein+50g maltodextrin ( carbs)
-same after training
- 150g rice+300g meat+ salad+200ml milk
- 300ml milk+ 250g quark or 30g protein+ 2 eggs+ 1 tablespoon of flax oil
thats it!
have you thought about cutting out some carbs or even just having a cut-off. maybe you could try all carbs pre/during your workout like CT has been talking alot about lately.
as for the pullovers and side raises i would look for alternatives that are better compound movements that’ll allow for more progression.
i think i got that right but modok and CC know what theyre talking about for sure. one of them could probably help you.[/quote]
I dunno, i might be more inclined to say, try eating MORE and not worry about carb cut offs. especially if this dude is a teenager. I did the first week of this program to see if it was for me, and i liked it very much however unfortunatly i got very sick the other day and had to miss 2 workouts now. I think once i feel completely better i will kick it up again with Massive calories, and LOTS of protien.
Whelp, I did my first day of Ramp week 1 of the 4x a week split today and i must say it was quite different but i really enjoyed it. I’m all aboard this now since i’ve been doing close to the same workout for a year and i think my body is more than over do for a change of pace.
I read through the first 50 or so pages of the book and i must say everything they outlined makes a lot of sense and you’ve all seemed to have applied it with great results…
I’m going to go ahead and post my workout for the first week, any help is great appreciated.
Day 1
Back: BB bent over rows
Chest: BB incline
Biceps: Dumbbell alternating curls
Calves: Seated Calf Raises
Day 2
Delts: BB Military Press
Triceps: CBBP
Thighs: Squats
Abs: ??? any suggestions on what to toss in here?
Day 3
Back: Deadlift
Chest: Decline Hammer Strength
Thighs: Leg Press
Delts: BB Military Press
Calves: Standing Calf Raises
Biceps: Ez Curls
Triceps: Dips
Day 4
Thighs: Leg curl
Chest: Dumbell Flat Bench
Back: Lateral Pull Downs Shoulder Witdh Reverse Grip
Delts: Rear Delt Machine
Calves: Seat Calf Raises
Triceps: Skull Crushers
Biceps: Preacher Curls
The biggest problem for me is with the back thickness and width exercises and having a correct balance of both…
I tried to set it up so that i wasn’t sqauting on the same day as deadlifts and i thought the 4th day would be a good time to toss in some hamstring work since it seems my quads are already going to be hammered…
is it okay that i do BB military press twice a week or would someone vote to swap it out with barbell upright rows?
thanks in advance for the help!
[quote]Zackgsc wrote:
Whelp, I did my first day of Ramp week 1 of the 4x a week split today and i must say it was quite different but i really enjoyed it. I’m all aboard this now since i’ve been doing close to the same workout for a year and i think my body is more than over do for a change of pace. I read through the first 50 or so pages of the book and i must say everything they outlined makes a lot of sense and you’ve all seemed to have applied it with great results…
I’m going to go ahead and post my workout for the first week, any help is great appreciated.
Day 1
Back: BB bent over rows
Chest: BB incline
Biceps: Dumbbell alternating curls
Calves: Seated Calf Raises
Day 2
Delts: BB Military Press
Triceps: CBBP
Thighs: Squats
Abs: ??? any suggestions on what to toss in here?
Day 3
Back: Deadlift
Chest: Decline Hammer Strength
Thighs: Leg Press
Delts: BB Military Press
Calves: Standing Calf Raises
Biceps: Ez Curls
Triceps: Dips
Day 4
Thighs: Leg curl
Chest: Dumbell Flat Bench
Back: Lateral Pull Downs Shoulder Witdh Reverse Grip
Delts: Rear Delt Machine
Calves: Seat Calf Raises
Triceps: Skull Crushers
Biceps: Preacher Curls
The biggest problem for me is with the back thickness and width exercises and having a correct balance of both…
I tried to set it up so that i wasn’t sqauting on the same day as deadlifts and i thought the 4th day would be a good time to toss in some hamstring work since it seems my quads are already going to be hammered…
is it okay that i do BB military press twice a week or would someone vote to swap it out with barbell upright rows?
thanks in advance for the help![/quote]
Do you have straps to help you with the deadlifts?
10-12 reps for 5 sets with 90s rest between sets will fry your grip alot sooner than your back. I was using RDL’s and Rack Pulls and that was my biggest problem was the weight being too much for my grip on the 3rd, 4th, and 5th set
For abs anything you can progress on (decline situps with a weight for example)
I would change that leg curl out on day 4. You would probably want that to be a high NMA exercise.
I haven’t been working out for very long, so take what I say with that in mind.
Taking what you said into consideration i decided to move leg curls to Day 2, Keeping Leg press and deadlift on Day 3, putting squats on Day 4…
I do have straps so grip isn’t an issue, but looking over my workout again I think I’m going to skip the flat Dumbbell bench press and replace it with BB incline. Then i was thinking of moving the Rear Delt Machine to Day 3 instead instead of Day 4 and just doing BB Military Press on Day 4 again…
considering i would probably want more of a major movement in the strength section… in that same chain of thought i should put Preacher curls in Day 3 and put the Ez bar curls on Day 4 instead thoughts?
So it seems the general consensus is to start with a weight that you can hit within the prescribed rep range and then decrease the weight to stay within that rep range going to failure on each set, as opposed to moving up in weight once you can hit the rep range on all sets with the same weight, meaning you wouldn’t be going to failure on the first few sets?
Hey guys (and gals, if any are reading),
So I’m preparing to start in Ramp 1 (of course), but I have two things holding me back from doing this:
A national holiday is coming up for a week, and therefore EVERY gym in town (and most other non-food-related businesses) will be closed. So waiting until mid oct. to do it.
I have lower back issues. It’s hard to explain, and I don’t know (or trust) any doc’s out here (in China) to diagnose and treat it correctly).
Therefore, Deadlifts and full or half Squats are out of the question. The Deads (although they are my favorite lift) will have to be ixnayed (but I can get around this), but the Squats are a problem. I can do 1/4 squats without back issues, so on the Thigh days do you think I can get away with 1/4 squats?
Also, if I do 1/4 squats, doesn’t that limit my hamstring activation? Should I adjust anything to compensate?
I really don’t want to change the program around (as many here, and the book, have said not to), but I figured I’d throw these issues out to you all and see if you can help me out.
Thanks for any input.
AD
[quote]Kingbeef323 wrote:
So it seems the general consensus is to start with a weight that you can hit within the prescribed rep range and then decrease the weight to stay within that rep range going to failure on each set, as opposed to moving up in weight once you can hit the rep range on all sets with the same weight, meaning you wouldn’t be going to failure on the first few sets?
[/quote]
The rep range determines the weight you use. So yes you are correct pick the heaviest weight you can get for the rep range of the day for the very first work set. After the rest pick up whatever weight you need to pick up to get the rep range for the 2nd set.
From what was recommended here I’ve just tried progressing on the 1st set and getting through the rest of the sets however possible.
[quote]AlphaDragon wrote:
Hey guys (and gals, if any are reading),
So I’m preparing to start in Ramp 1 (of course), but I have two things holding me back from doing this:
A national holiday is coming up for a week, and therefore EVERY gym in town (and most other non-food-related businesses) will be closed. So waiting until mid oct. to do it.
I have lower back issues. It’s hard to explain, and I don’t know (or trust) any doc’s out here (in China) to diagnose and treat it correctly).
Therefore, Deadlifts and full or half Squats are out of the question. The Deads (although they are my favorite lift) will have to be ixnayed (but I can get around this), but the Squats are a problem. I can do 1/4 squats without back issues, so on the Thigh days do you think I can get away with 1/4 squats?
Also, if I do 1/4 squats, doesn’t that limit my hamstring activation? Should I adjust anything to compensate?
I really don’t want to change the program around (as many here, and the book, have said not to), but I figured I’d throw these issues out to you all and see if you can help me out.
Thanks for any input.
AD
[/quote]
I believe Burst has lower back issues as well. Look up his log in the training logs.
i was looking over BBB again and i got a little confused. they say db’s may be superior to barbells for gaining mass but then again the whole point is to progress every workout. so for the sake of progression, should i swap out my db work for bb work(considering i can increase the increments in smaller steps)? i assume yes, but i wanted to see what others had to say. thank you
[quote]MAF14 wrote:
i was looking over BBB again and i got a little confused. they say db’s may be superior to barbells for gaining mass but then again the whole point is to progress every workout. so for the sake of progression, should i swap out my db work for bb work(considering i can increase the increments in smaller steps)? i assume yes, but i wanted to see what others had to say. thank you[/quote]
I Would stick with bb work for the most part. If you like doing db work I would do it in the middle of the week and do a different exercise . So lets say you did inclines with a bb on Monday, the next time do flat db presses ( or whatever - just not inclines ) Alternating the exercises like this has worked well for me.
Good Luck!
Pars
eh, intresting program. Parts of it I absolutely agree with, other parts I strongly disagree on.
I am definately of the belief that higher frequency is optimal for the natural trainee, especially for begginers and intermediate lifters. I think they are spot on with their excercise selection recomendations to.
Don’t agree with their advice about rep speed. I am 100% in the poliquin camp on that issue, fast explosive concentrics, slow controlled eccentrics will yeild greater resultsfor your efforts, whilst reducing chance of injury IME.
I also disagree with the amount ofvolume this program ramps up to. I am of the opinion that microloading + intensity enhancing techniques when the larger chunks of iron cant be added is superior to throwing more volume at the problem.
Overall though this program is better than 90% of the garbage I’ve seen posted on the net over the years and if more newbie lifters started off with the principles this program outlines there would be alot less frustrated lifters on this earth.
My 2â?¬.
i’m gonna start it soon and this is what i got.
any suggestions are appreciated.
Day 1 Endurance (13-15 Reps)
Sets/ Muscle Group/ Exercise
3/Back/DB Rows
3/Chest/Incline BB Bench
3/Bicep/Alt DB Curls
3/Calf/Standing Calf Raises
Day 2 Endurance (13-15 Reps)
3/Delts/BB Shoulder Press
3/Triceps/Decline CGBP
3/Thighs/Leg Press
3/Abs/Decline Sit-Up (Weighted)
3/Hamstrings/Leg Curl
Day 3 Strength (10-12 Reps)
3/Back/Wide-Grip Pull Downs
3/Chest/BB Bench
3/Thighs/Deadlift
1/Delts/BB Push Press
2/Calves/Seated Calf Raise
1/Biceps/Reverse Curls
1/Tricep/Over Head Ext’s
Day 4 Power (8-10 Reps)
3/Thighs/Front Squats
3/Chest/Incline BB Bench
3/Back/Low Rows (Pulley Machine)
1/Delts/Wide-Grip Up-Right Rows
2/Calf/Standing Calf Raises
1/Triceps/Dips
1/Bicep/DB Hammer Curls
I want to bring up my upper chest so I put Incline Bench on twice (Days 1 and 4). Is that ok? then once i stagnate i can swap it with regular bench (normal benching Days 1 and 4, Incline Day 3).
Also, is there enough back width in here?
thanks
[quote]MODOK wrote:
e55ex_b0y wrote:
eh, intresting program. Parts of it I absolutely agree with, other parts I strongly disagree on.
I am definately of the belief that higher frequency is optimal for the natural trainee, especially for begginers and intermediate lifters. I think they are spot on with their excercise selection recomendations to.
Don’t agree with their advice about rep speed. I am 100% in the poliquin camp on that issue, fast explosive concentrics, slow controlled eccentrics will yeild greater resultsfor your efforts, whilst reducing chance of injury IME.
I also disagree with the amount ofvolume this program ramps up to. I am of the opinion that microloading + intensity enhancing techniques when the larger chunks of iron cant be added is superior to throwing more volume at the problem.
Overall though this program is better than 90% of the garbage I’ve seen posted on the net over the years and if more newbie lifters started off with the principles this program outlines there would be alot less frustrated lifters on this earth.
My 2�?�¢?�?�¬.
Thanks for sharing your opinion. We were all wondering what you thought of the program.[/quote]
[quote]MODOK wrote:
e55ex_b0y wrote:
eh, intresting program. Parts of it I absolutely agree with, other parts I strongly disagree on.
I am definately of the belief that higher frequency is optimal for the natural trainee, especially for begginers and intermediate lifters. I think they are spot on with their excercise selection recomendations to.
Don’t agree with their advice about rep speed. I am 100% in the poliquin camp on that issue, fast explosive concentrics, slow controlled eccentrics will yeild greater resultsfor your efforts, whilst reducing chance of injury IME.
I also disagree with the amount ofvolume this program ramps up to. I am of the opinion that microloading + intensity enhancing techniques when the larger chunks of iron cant be added is superior to throwing more volume at the problem.
Overall though this program is better than 90% of the garbage I’ve seen posted on the net over the years and if more newbie lifters started off with the principles this program outlines there would be alot less frustrated lifters on this earth.
My 2�?�¢?�?�¬.
Thanks for sharing your opinion. We were all wondering what you thought of the program.[/quote]
my bad, I forgot you need over 1000 posts and level 4 in your username on an internet msg board to be knowledgeable about training… :rolleyes:
Put up some pictures, im curious to see how well your extensive knowledge of training has helped you develop a physic to put to shame one like MODOK’s.
[quote]Zackgsc wrote:
Put up some pictures, im curious to see how well your extensive knowledge of training has helped you develop a physic to put to shame one like MODOK’s.[/quote]
pictures don’t tell the whole story my friend
[quote]e55ex_b0y wrote:
Zackgsc wrote:
Put up some pictures, im curious to see how well your extensive knowledge of training has helped you develop a physic to put to shame one like MODOK’s.
pictures don’t tell the whole story my friend ;)[/quote]
They pretty much do, the only other thing we need to know are your numbers, then we can be sure that you are no where near the level that MODOK is at.
[quote]Getting Closer wrote:
e55ex_b0y wrote:
Zackgsc wrote:
Put up some pictures, im curious to see how well your extensive knowledge of training has helped you develop a physic to put to shame one like MODOK’s.
pictures don’t tell the whole story my friend
They pretty much do, the only other thing we need to know are your numbers, then we can be sure that you are no where near the level that MODOK is at.[/quote]
er no they really don’t. It’s thinking like that which is why most people dont ever get anywhere. Big guy whos on juice who hands out routines tht only get results for drug abusers…Big guy whos been lifting for decades - sure hes big but whos to say he knows whats optimal…what if he could have gained wht he gained a shit load quicker doing something else? You want to take the long road? Big guy who is naturally very big and strong…lifts a bit gets his newbie gains and looks incredible…