and a nice shot of my crotch. legs are 26.75’ at the biggest point and 22.5’ right above the knee. The high rep squats have definetly been helping with this ever lagging bodypart. Sorry about the hairyness but I’m not shaving them unless I have to lol.
feel free to tell me how fat I am, I have no dignity left in that regard anyways. Long bulks will give you some thick skin when it comes to body image haha.
any before shots? Otherwise current shot’s are somewhat pointless for comparison purposes (unless you’re comparing to later on with another “x” amount of weeks on the program too)
[quote]pumped340 wrote:
any before shots? Otherwise current shot’s are somewhat pointless for comparison purposes (unless you’re comparing to later on with another “x” amount of weeks on the program too)[/quote]
Nope sorry. All I can say is that I have made good strength gains on this programs and I am bigger, really lol. Yeah I guess it was pointless unless you were wondering what I’m looking like.
NOW YOU KNOW
[quote]trav123456 wrote:
pumped340 wrote:
any before shots? Otherwise current shot’s are somewhat pointless for comparison purposes (unless you’re comparing to later on with another “x” amount of weeks on the program too)
Nope sorry. All I can say is that I have made good strength gains on this programs and I am bigger, really lol. Yeah I guess it was pointless unless you were wondering what I’m looking like.
NOW YOU KNOW[/quote]
And knowing is half the battle.
On a side note, I’m about to start week two and I’m loving the program thus far. Might just be placebo, but I think there’s a visual difference, and my appetite has shot through the roof.
Sorry if this has been answered at some point in the last 43 pages, but would those of you with experience of this routine recommend it to anyone wanting to get as big as they can, or are there caveats?
Ramp 2 weeks two and three are killer!..Last week on ramp 2 (week 2) i had BB Deads and Leg Press on the same day…In writing i didn’t think that would be to bad. After that work out i felt like i was going to puke, fall asleep and die (maybe not die). Tomorrow i have the same thing except 30 seconds less during rests…Awesome!
What are you supposed to do after this 18 week program? I know you can go back and do whatever ramp it was that you liked the most, But is there anyone that has had post BBB experiences?
thanks
If I like the program and feel that I’ve gained a good amount on it, I’ll stick to it for awhile until I just stop making gains but with something like this I don’t see that happening.
After another year or some of lifting under my belt I’d really like to give DC a try since it’s been working well for some many people.
OK I’m going to give this a shot in 2 weeks, going with the 4-day split. I haven’t had any time to read through the full program but this is what I got:
I’m not sure about doing deads for multiple sets to failure, is that a problem?
Day 1 (13-15 Reps)
Back: 1-arm DB rows
Chest: BB incline
Biceps: Pinwheel Curls
Calves: Seated Calf Raises
Day 2 (13-15 Reps)
Delts: DB Press
Triceps: CBBP
Thighs: 45° Leg Press
Abs: Decline Sit-Up (Weighted)
Day 3 (10-12 Reps)
Back: Reverse Grip Pull Downs
Chest: DB Bench
Triceps: Cable extension
Thighs: Lying Leg Press
Delts: Rear Delt Raises
Calves: Lying Leg press ext
Biceps: Ez Curls
Day 4 (8-10 Reps)
Thighs: Squats
Chest: BB Bench
Back: Deadlift
Delts: Military Press
Calves: 45° Leg press ext.
Triceps: OH Ext
Biceps: Preacher Curls
How’s it look? It looks like most people are doing a different exercise per muscle for each different rep range?
Day 4 looks like it’s going to kick my ass lol.
Thanks guys
[quote]pumped340 wrote:
OK I’m going to give this a shot in 2 weeks, going with the 4-day split. I haven’t had any time to read through the full program but this is what I got:
I’m not sure about doing deads for multiple sets to failure, is that a problem?
Day 1 (13-15 Reps)
Back: 1-arm DB rows
Chest: BB incline
Biceps: Pinwheel Curls
Calves: Seated Calf Raises
Day 2 (13-15 Reps)
Delts: DB Press
Triceps: CBBP
Thighs: 45�° Leg Press
Abs: Decline Sit-Up (Weighted)
Day 3 (10-12 Reps)
Back: Reverse Grip Pull Downs
Chest: DB Bench
Triceps: Cable extension
Thighs: Lying Leg Press
Delts: Rear Delt Raises
Calves: Lying Leg press ext
Biceps: Ez Curls
Day 4 (8-10 Reps)
Thighs: Squats
Chest: BB Bench
Back: Deadlift
Delts: Military Press
Calves: 45�° Leg press ext.
Triceps: OH Ext
Biceps: Preacher Curls
How’s it look? It looks like most people are doing a different exercise per muscle for each different rep range?
Day 4 looks like it’s going to kick my ass lol.
Thanks guys[/quote]
if you’re doing deads i would get straps - i dont know about you, but theres no way i can get past 3 sets w/o them. also why not just do rack pulls instead of deads for back?
[quote]MAF14 wrote:
pumped340 wrote:
OK I’m going to give this a shot in 2 weeks, going with the 4-day split. I haven’t had any time to read through the full program but this is what I got:
I’m not sure about doing deads for multiple sets to failure, is that a problem?
Day 1 (13-15 Reps)
Back: 1-arm DB rows
Chest: BB incline
Biceps: Pinwheel Curls
Calves: Seated Calf Raises
Day 2 (13-15 Reps)
Delts: DB Press
Triceps: CBBP
Thighs: 45�?�° Leg Press
Abs: Decline Sit-Up (Weighted)
Day 3 (10-12 Reps)
Back: Reverse Grip Pull Downs
Chest: DB Bench
Triceps: Cable extension
Thighs: Lying Leg Press
Delts: Rear Delt Raises
Calves: Lying Leg press ext
Biceps: Ez Curls
Day 4 (8-10 Reps)
Thighs: Squats
Chest: BB Bench
Back: Deadlift
Delts: Military Press
Calves: 45�?�° Leg press ext.
Triceps: OH Ext
Biceps: Preacher Curls
How’s it look? It looks like most people are doing a different exercise per muscle for each different rep range?
Day 4 looks like it’s going to kick my ass lol.
Thanks guys
if you’re doing deads i would get straps - i dont know about you, but theres no way i can get past 3 sets w/o them. also why not just do rack pulls instead of deads for back?[/quote]
Good idea, I’ve never done Rack pulls so now would be a good time to try them I guess. I’m thinking straps would be even more essential in that case since I’d be using heavier weights. I have some at home (I’m at college now) so I’ll have to see if someone can send them over.
I actually took a good amount of the set up from your plan mentioned above somewhere, pretty sure you had deadlifts so I think that’s where I got it.
Modok and DH, any other opinions or suggestions?
By the way when it’s said to go “to failure” thats basically just barely getting that last rep not being able to get another right? Not actually trying for another rep and failing mid-rep I assume.
Thanks again
[quote]pumped340 wrote:
By the way when it’s said to go “to failure” thats basically just barely getting that last rep not being able to get another right? Not actually trying for another rep and failing mid-rep I assume.
Thanks again
[/quote]
I would suggest leaving a rep in the hole. It was suggested somewhere in this thread by DH I believe.
Do the days of the four day split have to be structured 2 on/1 off/2 on/2 off? I’m trying to structure this around my work, and ideally I don’t want to be going to the gym on Tuesdays or Thursdays. So would lifting Monday, Wednesday, Friday and Saturday be acceptable?
Personally I do have myself set up like this MWTSAT I remember reading somewhere in the book that said your not supposed to go 72 hours without training a muscle or something like that correct me if I’m wrong. My suggestion is read over some of the sections on training before the ramp lists, im sure it’s listed there.
Oh and Trav, I know i haven’t said it yet but looking good man, you’ve packed on a lot of weight keep it up!
[quote]Roundhead wrote:
Do the days of the four day split have to be structured 2 on/1 off/2 on/2 off? I’m trying to structure this around my work, and ideally I don’t want to be going to the gym on Tuesdays or Thursdays. So would lifting Monday, Wednesday, Friday and Saturday be acceptable? [/quote]
Do whatever you can be consistent with
I was going M/T/Th/F since I didn’t have a job and wanted my weekends free
Now I go M/T/Th/S…helps since day 3 and day 4 you are doing a couple of more exercises…and the wife and I usually go out on Friday night
OK, thats good. So how do we feel about this structure-
Monday
Back- lat pulldown
Chest- flat dumbbell bench
Biceps- EZ bar curl
Triceps- Cable pressdown
Wednesday
Thighs- front squats
Delts- military press
Calves- leg press machine calf press
Abs- weighted decline sit ups
Friday
Back- bent over rows
Chest- Incline smith machine press
Thighs- Stiff legged deadlift
Delts- side raises
Calves- Seated calf raise
Biceps- dumbbell curl
Triceps- skull crushers
Saturday
Thigh- front squat
Chest- dumbbell bench
Back- lat pulldown
Delts- military press
Calves- leg press machine calf press
Triceps- cable pressdown
Biceps- EZ bar curl
Does this look OK? Just wondering if I should switch out the military press for the Arnold Press, just thinking about shoulder health. Also, would it make more sense to put the total body workouts on the Monday and Wednesday to take advantage of the extra rest day? I’ve structured it the way I have because I have an active, stressful job and I will be much more relaxed and doing a lot less on the Friday and Saturday so I can focus more on a longer workout and spend all my time over the weekend eating and resting.
That looks fine to me, but just personally I would have Hammercurls in there instead of another ez bar day. I’d also toss in another day of Incline instead of one of the dumbbell press days, unless you really like it. I feel that heavy inclines are the best exercise for building a big chest.
Also I’d have a day of CGBP instead of two days of cable pressdowns
[quote]willsee wrote:
pumped340 wrote:
By the way when it’s said to go “to failure” thats basically just barely getting that last rep not being able to get another right? Not actually trying for another rep and failing mid-rep I assume.
Thanks again
I would suggest leaving a rep in the hole. It was suggested somewhere in this thread by DH I believe.
[/quote]
Hm well I was wondering about whether taking it to not being able to complete the last rep you try for or just barely getting the last rep but you’re saying leave it so you could actually complete 1 more rep if necessary? I hadn’t heard that before.
I got to go failure or damn near close to it on every set that I do. It’s not often that I’m leaving myself with a rep in the whole unless I use a pounds to little of weight but that’s going to change once i get more used to the program.