OTS Big Beyond Belief Program

Training Bodybuilding
981

[quote]willsee wrote:

Good luck doing 5 sets of 15 for front squats
I wouldn’t do pull ups on the 13-15 rep day if you can only do 5…you are supposed to pick exercises you can progress on
I would do CGBP on Monday and Saturday and do something else for Tris on Friday
Will your lower back be ok on Friday? BOR put a nice strain on my lower back

The above is just my opinion on myself…Your body may be different
[/quote]

Cheers for your feedback, just a few comments-
1)surely 5 sets of 15 of any decent leg exercise is going to be hellish tough?
2) If I use the assisted chin up machine I can progress on it can’t I?
3) You are probably right about the lower back issues, I did have some problems yesterday. Perhaps I should use hammer strength rows instead of BOR.

982

[quote]Roundhead wrote:
willsee wrote:

Good luck doing 5 sets of 15 for front squats
I wouldn’t do pull ups on the 13-15 rep day if you can only do 5…you are supposed to pick exercises you can progress on
I would do CGBP on Monday and Saturday and do something else for Tris on Friday
Will your lower back be ok on Friday? BOR put a nice strain on my lower back

The above is just my opinion on myself…Your body may be different

Cheers for your feedback, just a few comments-
1)surely 5 sets of 15 of any decent leg exercise is going to be hellish tough?
2) If I use the assisted chin up machine I can progress on it can’t I?
3) You are probably right about the lower back issues, I did have some problems yesterday. Perhaps I should use hammer strength rows instead of BOR.[/quote]

I meant holding the bar in position on front squats

983

[quote]GramboUSMC88 wrote:
pumped340 wrote:
By the way how many hours of sleep are you guys getting/did you get get while on the routine?

I get 6…but thats the most i can get…it sucks[/quote]

That does seem like it would suck, but you said you’re getting good results with the program right?

I’m averaging about 7-7.5 hours if you incline naps so hopefully that’ll be good

[quote]DH wrote:
The real issue here is how this all plays out in the macrocycle. Even if you see very few load/rep increases during the ramp, the frequency itself will stimulate anabolism. BBB forces “work” to increase at an alarming rate from week to week. The volume jumps by adding a set are tremendous. And realize that the cumulative fagtigue will be alleviated in the growth phase where you will see your strength gains. The dual factor theory mandates that you look at a macro cycle the same way people usually look at a single training session. We are pushing ourselves for 3 weeks and then allowing the fatigue that masks your gains to dissipate and reveal your improvements. Thats how the supercompensation theory treats a single workout (and thats why programs based on it are less optimal IMO)

We are hitting the muscle with great frequency and creating a constant environment of anabolism. Even training with the same load for a period of 3 weeks will still allow for hypertrophy once you hit SG. After all, “work” is inceased some 33% and 25% respectively in weeks 2 and 3.

Now, dont’ take that as a mandate to not bump the load when you can or get that extra rep (but dont hit failure. CNS drain will screw you on this frequency) when you can. Just don’t force it and certainly dont take my above statements as reason to NOT do more work/loading when you can. “Make haste slowly” as they say.

Best,
DH

[/quote]
Thats a lot like what I mentioned earlier in this thread. It seems like there would still be a huge progression in work done even if you kept weight on all exercises the same throughout the entire ramp because your # of sets is going up significantly AND rest time is decreasing. With those conditions it seems one would be lucky to add more load past the first set.

How do you feel about going about it instinctively? I mean you and Modok both had great results with the routine, you holding back from failure and Modok going to near failure every set. It seems like a good middle ground would be to maybe do, for example, 300x10 (1-2 in the hole), 290x10 (1 in the hole), 280x10 (couldn’t have done one more rep). Obviously it won’t play out like that perfectly but this way your still doing a high enough intensity where it’s necessary to decrease load each set to hit the same rep range and your almost hitting failure in the last set, while still slightly avoiding it in the first 2 but still pushing hard. What do you think about that?

984

[quote]Cephalic_Carnage wrote:
MAF14 wrote:
i have close grip bench presses on my third day of the 4 day split. i always hear go heavy for cg-bp (i.e. 4-6 reps) to hit “the other” (i forget which head it is that is supposed to only grow with heavy dips and cg-bp’s).
i really want that head to grow. should i put that exercise on day 1 to emphasize it or will the lack of “heaviness” not stimulate any growth?

Uh, if you mean the long-head, then just going heavier on presses isn’t going to do shit for it unless you have rather good tricep genetics… That’s from personal experience, anyway. You can alter your technique and setup some to include it more, but as far as presses go, In-Humans and SWRGB’s are the only ones that really hit the long head along with the rest (everything else just doesn’t train the long head’s function of bringing the upper arm to the side of the body… Works together with the lats and that’s why you can tear it on lat work).

Scott extensions, PJR’s, and dead stop extensions (lying on bench or floor, bar rests on ground/bench between reps to take out momentum, bring bar down behind the head, explode back up and stop with upper arms at an incline) are the exercises that really brought the tricep sweep/long-head out in my case.

And if you meant a different head… Well. The long head is the one at the inside of the arm, under the arm pit… Without some serious long head development, your tris will be flat in general and your arms will look narrow from the back.

Skullcrushers and such work it to some degree, but are very hard on the elbows… That goes for seated or standing OH extensions, especially.

[/quote]

Thanks for the response. But yeah the Long head, i was trying to think of the scientific name for some reason. What are in humans and swrgb’s? i tried looking them up on google/you tube but couldnt find them.
Wouldn’t dead-stop-extensions be just as hard on the elbows as skullchrushers?..Just thought of it, brachii, right?

985

[quote]MAF14 wrote:
Cephalic_Carnage wrote:
MAF14 wrote:
i have close grip bench presses on my third day of the 4 day split. i always hear go heavy for cg-bp (i.e. 4-6 reps) to hit “the other” (i forget which head it is that is supposed to only grow with heavy dips and cg-bp’s).
i really want that head to grow. should i put that exercise on day 1 to emphasize it or will the lack of “heaviness” not stimulate any growth?

Uh, if you mean the long-head, then just going heavier on presses isn’t going to do shit for it unless you have rather good tricep genetics… That’s from personal experience, anyway. You can alter your technique and setup some to include it more, but as far as presses go, In-Humans and SWRGB’s are the only ones that really hit the long head along with the rest (everything else just doesn’t train the long head’s function of bringing the upper arm to the side of the body… Works together with the lats and that’s why you can tear it on lat work).

Scott extensions, PJR’s, and dead stop extensions (lying on bench or floor, bar rests on ground/bench between reps to take out momentum, bring bar down behind the head, explode back up and stop with upper arms at an incline) are the exercises that really brought the tricep sweep/long-head out in my case.

And if you meant a different head… Well. The long head is the one at the inside of the arm, under the arm pit… Without some serious long head development, your tris will be flat in general and your arms will look narrow from the back.

Skullcrushers and such work it to some degree, but are very hard on the elbows… That goes for seated or standing OH extensions, especially.

Thanks for the response. But yeah the Long head, i was trying to think of the scientific name for some reason. What are in humans and swrgb’s? i tried looking them up on google/you tube but couldnt find them.
Wouldn’t dead-stop-extensions be just as hard on the elbows as skullchrushers?..Just thought of it, brachii, right?[/quote]

Smith Wide Reverse Grip Bench
Look through C_C Training thread I’m sure they are in there

986

A potential way to get around this is a trick Paul Anderson used to use. Do a “no-count” set (by that I mean don’t count it against your set total that day) of low pulley overhead rope extensions. Larry Scott style or standing with a rope or V-bar. Keep the load moderate and and try to “safely explode” the concentric and do a 2-3 second eccentric with constant tension throughout the movement. The joint angle will hit the long head and the speed will help also with HTMU activation. Tri’s love load and/or speed. By doing this one “integration/activation” set before doing a compound move like dips or CGBPSS or any other creative compound pressing move to load the triceps, you will better integrate the long head.

I cannot remember the term that Anderson used for what he did, but the Soviets, who had great respect for Paul, felt that it did indeed cause an enhanced activation of previously difficult to get at muscle aspects. Pavel likes this technique too when somone needs special help with a particular muscle group.

It works well for me. Give it a go.

DH

[quote]Cephalic_Carnage wrote:
MAF14 wrote:
i have close grip bench presses on my third day of the 4 day split. i always hear go heavy for cg-bp (i.e. 4-6 reps) to hit “the other” (i forget which head it is that is supposed to only grow with heavy dips and cg-bp’s).
i really want that head to grow. should i put that exercise on day 1 to emphasize it or will the lack of “heaviness” not stimulate any growth?

Uh, if you mean the long-head, then just going heavier on presses isn’t going to do shit for it unless you have rather good tricep genetics… That’s from personal experience, anyway. You can alter your technique and setup some to include it more, but as far as presses go, In-Humans and SWRGB’s are the only ones that really hit the long head along with the rest (everything else just doesn’t train the long head’s function of bringing the upper arm to the side of the body… Works together with the lats and that’s why you can tear it on lat work).

Scott extensions, PJR’s, and dead stop extensions (lying on bench or floor, bar rests on ground/bench between reps to take out momentum, bring bar down behind the head, explode back up and stop with upper arms at an incline) are the exercises that really brought the tricep sweep/long-head out in my case.

And if you meant a different head… Well. The long head is the one at the inside of the arm, under the arm pit… Without some serious long head development, your tris will be flat in general and your arms will look narrow from the back.

Skullcrushers and such work it to some degree, but are very hard on the elbows… That goes for seated or standing OH extensions, especially.

[/quote]

987

Really, if you accelerate the load, you’ll activate all the available MU’s. Let the volume that BBB mandates ultimately cause cumulative fatigue as the ramp progresses, but don’t seek it. Keep a rep or two in the hole and always try to safely explode the concentric. Some movements are harder than others on this though and still make sure that the muscle you are trying to target is in fact the one that is being worked. It’s hard to explode many shoulder moves etc…

People seek failure thinking its the best way to activate the IIb’s. Sufficient load and fast concentrics (as many have already stated), and even occlusion with higher rep sets utilizing constant tension will get that job done without blasting the CNS with unnecessary drain.

DH

[quote]pumped340 wrote:
GramboUSMC88 wrote:
pumped340 wrote:
By the way how many hours of sleep are you guys getting/did you get get while on the routine?

I get 6…but thats the most i can get…it sucks

That does seem like it would suck, but you said you’re getting good results with the program right?

I’m averaging about 7-7.5 hours if you incline naps so hopefully that’ll be good

DH wrote:
The real issue here is how this all plays out in the macrocycle. Even if you see very few load/rep increases during the ramp, the frequency itself will stimulate anabolism. BBB forces “work” to increase at an alarming rate from week to week. The volume jumps by adding a set are tremendous. And realize that the cumulative fagtigue will be alleviated in the growth phase where you will see your strength gains. The dual factor theory mandates that you look at a macro cycle the same way people usually look at a single training session. We are pushing ourselves for 3 weeks and then allowing the fatigue that masks your gains to dissipate and reveal your improvements. Thats how the supercompensation theory treats a single workout (and thats why programs based on it are less optimal IMO)

We are hitting the muscle with great frequency and creating a constant environment of anabolism. Even training with the same load for a period of 3 weeks will still allow for hypertrophy once you hit SG. After all, “work” is inceased some 33% and 25% respectively in weeks 2 and 3.

Now, dont’ take that as a mandate to not bump the load when you can or get that extra rep (but dont hit failure. CNS drain will screw you on this frequency) when you can. Just don’t force it and certainly dont take my above statements as reason to NOT do more work/loading when you can. “Make haste slowly” as they say.

Best,
DH

Thats a lot like what I mentioned earlier in this thread. It seems like there would still be a huge progression in work done even if you kept weight on all exercises the same throughout the entire ramp because your # of sets is going up significantly AND rest time is decreasing. With those conditions it seems one would be lucky to add more load past the first set.

How do you feel about going about it instinctively? I mean you and Modok both had great results with the routine, you holding back from failure and Modok going to near failure every set. It seems like a good middle ground would be to maybe do, for example, 300x10 (1-2 in the hole), 290x10 (1 in the hole), 280x10 (couldn’t have done one more rep). Obviously it won’t play out like that perfectly but this way your still doing a high enough intensity where it’s necessary to decrease load each set to hit the same rep range and your almost hitting failure in the last set, while still slightly avoiding it in the first 2 but still pushing hard. What do you think about that?
[/quote]

988

Lack of sleep is already a significant drain on your CNS. Training to failure at a high frequency, assuming sufficient volume for hypertrophy, will get you sick or weak in a hurry. Which is what I suspect is what caused the aforementioned “ramp-sickness”.

I strongly suggest folks do the 4 day version (or put the 6 day into an AM/PM Mon,Wed,Fri scheme instead of training every day), avoid all out concentric failure, and get good sleep and a caloric surplus.

Also, as an aside, CalMag powder does wonders for my CNS recovery. I take a good sized dosage before bed, and sometimes another during the day. Magnesium had done wonders for my nervous system, as I burn alot of mental energy thinking all the time. My mind is always on full go, my job is physical, and I have a small child at home who will likely be the next UFC champion. I felt the difference immediately upon taking this formula.

DH

989

[quote]pumped340 wrote:
GramboUSMC88 wrote:
pumped340 wrote:
By the way how many hours of sleep are you guys getting/did you get get while on the routine?

I get 6…but thats the most i can get…it sucks

That does seem like it would suck, but you said you’re getting good results with the program right?
[/quote]

yep, I have gone up significantly since week one (now about to start week 10), Im starting SG 2 on monday.

DH were you doing the AD style of eating when you were on the program?

990

[quote]DH wrote:
A potential way to get around this is a trick Paul Anderson used to use. Do a “no-count” set (by that I mean don’t count it against your set total that day) of low pulley overhead rope extensions. Larry Scott style or standing with a rope or V-bar. Keep the load moderate and and try to “safely explode” the concentric and do a 2-3 second eccentric with constant tension throughout the movement. The joint angle will hit the long head and the speed will help also with HTMU activation. Tri’s love load and/or speed. By doing this one “integration/activation” set before doing a compound move like dips or CGBPSS or any other creative compound pressing move to load the triceps, you will better integrate the long head.

I cannot remember the term that Anderson used for what he did, but the Soviets, who had great respect for Paul, felt that it did indeed cause an enhanced activation of previously difficult to get at muscle aspects. Pavel likes this technique too when somone needs special help with a particular muscle group.

It works well for me. Give it a go.

DH

Cephalic_Carnage wrote:
MAF14 wrote:
i have close grip bench presses on my third day of the 4 day split. i always hear go heavy for cg-bp (i.e. 4-6 reps) to hit “the other” (i forget which head it is that is supposed to only grow with heavy dips and cg-bp’s).
i really want that head to grow. should i put that exercise on day 1 to emphasize it or will the lack of “heaviness” not stimulate any growth?

Uh, if you mean the long-head, then just going heavier on presses isn’t going to do shit for it unless you have rather good tricep genetics… That’s from personal experience, anyway. You can alter your technique and setup some to include it more, but as far as presses go, In-Humans and SWRGB’s are the only ones that really hit the long head along with the rest (everything else just doesn’t train the long head’s function of bringing the upper arm to the side of the body… Works together with the lats and that’s why you can tear it on lat work).

Scott extensions, PJR’s, and dead stop extensions (lying on bench or floor, bar rests on ground/bench between reps to take out momentum, bring bar down behind the head, explode back up and stop with upper arms at an incline) are the exercises that really brought the tricep sweep/long-head out in my case.

And if you meant a different head… Well. The long head is the one at the inside of the arm, under the arm pit… Without some serious long head development, your tris will be flat in general and your arms will look narrow from the back.

Skullcrushers and such work it to some degree, but are very hard on the elbows… That goes for seated or standing OH extensions, especially.

[/quote]

interesting… when doing the OH extensions should the elbows be pointing forward so that the hands are coming almost directly above the head or should elbows be pointing outward and the hands separate more and more throughout the concentric? also for a moderate weight, would you suggest like a set of ten or still going one or two short of failure?

991

elbows as close to your head as comfort allows. Do a single set of 10 with a rep in the hole. take a short 30s rest and then hit your compound. Strength may be affected, but you’ll get the long head involved. Also, dips do involve the long head right from the start according to Per Tesch.

DH

[quote]MAF14 wrote:
DH wrote:
A potential way to get around this is a trick Paul Anderson used to use. Do a “no-count” set (by that I mean don’t count it against your set total that day) of low pulley overhead rope extensions. Larry Scott style or standing with a rope or V-bar. Keep the load moderate and and try to “safely explode” the concentric and do a 2-3 second eccentric with constant tension throughout the movement. The joint angle will hit the long head and the speed will help also with HTMU activation. Tri’s love load and/or speed. By doing this one “integration/activation” set before doing a compound move like dips or CGBPSS or any other creative compound pressing move to load the triceps, you will better integrate the long head.

I cannot remember the term that Anderson used for what he did, but the Soviets, who had great respect for Paul, felt that it did indeed cause an enhanced activation of previously difficult to get at muscle aspects. Pavel likes this technique too when somone needs special help with a particular muscle group.

It works well for me. Give it a go.

DH

Cephalic_Carnage wrote:
MAF14 wrote:
i have close grip bench presses on my third day of the 4 day split. i always hear go heavy for cg-bp (i.e. 4-6 reps) to hit “the other” (i forget which head it is that is supposed to only grow with heavy dips and cg-bp’s).
i really want that head to grow. should i put that exercise on day 1 to emphasize it or will the lack of “heaviness” not stimulate any growth?

Uh, if you mean the long-head, then just going heavier on presses isn’t going to do shit for it unless you have rather good tricep genetics… That’s from personal experience, anyway. You can alter your technique and setup some to include it more, but as far as presses go, In-Humans and SWRGB’s are the only ones that really hit the long head along with the rest (everything else just doesn’t train the long head’s function of bringing the upper arm to the side of the body… Works together with the lats and that’s why you can tear it on lat work).

Scott extensions, PJR’s, and dead stop extensions (lying on bench or floor, bar rests on ground/bench between reps to take out momentum, bring bar down behind the head, explode back up and stop with upper arms at an incline) are the exercises that really brought the tricep sweep/long-head out in my case.

And if you meant a different head… Well. The long head is the one at the inside of the arm, under the arm pit… Without some serious long head development, your tris will be flat in general and your arms will look narrow from the back.

Skullcrushers and such work it to some degree, but are very hard on the elbows… That goes for seated or standing OH extensions, especially.

interesting… when doing the OH extensions should the elbows be pointing forward so that the hands are coming almost directly above the head or should elbows be pointing outward and the hands separate more and more throughout the concentric? also for a moderate weight, would you suggest like a set of ten or still going one or two short of failure?[/quote]

992

Yes. it worked great because the volume of BBB really sets you up nicely for a good load. And the higher reps are placed after the load and the heavy workouts are later in the week.

DH

[quote]GramboUSMC88 wrote:
pumped340 wrote:
GramboUSMC88 wrote:
pumped340 wrote:
By the way how many hours of sleep are you guys getting/did you get get while on the routine?

I get 6…but thats the most i can get…it sucks

That does seem like it would suck, but you said you’re getting good results with the program right?

yep, I have gone up significantly since week one (now about to start week 10), Im starting SG 2 on monday.

DH were you doing the AD style of eating when you were on the program?[/quote]

993

[quote]GramboUSMC88 wrote:

That does seem like it would suck, but you said you’re getting good results with the program right?

yep, I have gone up significantly since week one (now about to start week 10), Im starting SG 2 on monday.

DH were you doing the AD style of eating when you were on the program?[/quote]

I’m guessing you mean you’ve gone up significantly in weight? Probably strength too I assume.

994

[quote]DH wrote:
Really, if you accelerate the load, you’ll activate all the available MU’s. Let the volume that BBB mandates ultimately cause cumulative fatigue as the ramp progresses, but don’t seek it. Keep a rep or two in the hole and always try to safely explode the concentric. Some movements are harder than others on this though and still make sure that the muscle you are trying to target is in fact the one that is being worked. It’s hard to explode many shoulder moves etc…

People seek failure thinking its the best way to activate the IIb’s. Sufficient load and fast concentrics (as many have already stated), and even occlusion with higher rep sets utilizing constant tension will get that job done without blasting the CNS with unnecessary drain.

DH

[/quote]
Sounds good, I sure wouldn’t mind keeping a rep or 2 in the whole on leg exercises anyway lol. If nothing else I’ll start with 1-2 reps in the hole for all exercises (this is very different than I’m used to performing my work sets) and then as the weeks go by and I’m really trying to make sure I make progress in load I might take it a little harder. But as you said, never actually failing to get the rep up like I’ve occasionally been doing with 5/3/1. It’s going to be weird for me stopping sets with 1-2 reps left but obviously that has worked for you and it’s overall not that different and will hopefully help recovery.

You do this for the SG phase as well?

[quote]DH wrote:
Lack of sleep is already a significant drain on your CNS. Training to failure at a high frequency, assuming sufficient volume for hypertrophy, will get you sick or weak in a hurry. Which is what I suspect is what caused the aforementioned “ramp-sickness”.

I strongly suggest folks do the 4 day version (or put the 6 day into an AM/PM Mon,Wed,Fri scheme instead of training every day), avoid all out concentric failure, and get good sleep and a caloric surplus.
[/quote]
Luckily I’m doing the 4 day with 7-7.5 hours of sleep on avg and will be having more of a surplus so I can’t think of why this wouldn’t work other than overall stress

I barely even have money for protein power right now and just opted to not get creatine for the time being but out of curiosity how much is that powder and where do you get it?

995

[quote]pumped340 wrote:
GramboUSMC88 wrote:

That does seem like it would suck, but you said you’re getting good results with the program right?

yep, I have gone up significantly since week one (now about to start week 10), Im starting SG 2 on monday.

DH were you doing the AD style of eating when you were on the program?

I’m guessing you mean you’ve gone up significantly in weight? Probably strength too I assume.
[/quote]

well more so in exercises than body weight. I love this style of training.

996

[quote]pumped340 wrote:
DH wrote:
Really, if you accelerate the load, you’ll activate all the available MU’s. Let the volume that BBB mandates ultimately cause cumulative fatigue as the ramp progresses, but don’t seek it. Keep a rep or two in the hole and always try to safely explode the concentric. Some movements are harder than others on this though and still make sure that the muscle you are trying to target is in fact the one that is being worked. It’s hard to explode many shoulder moves etc…

People seek failure thinking its the best way to activate the IIb’s. Sufficient load and fast concentrics (as many have already stated), and even occlusion with higher rep sets utilizing constant tension will get that job done without blasting the CNS with unnecessary drain.

DH

Sounds good, I sure wouldn’t mind keeping a rep or 2 in the whole on leg exercises anyway lol. If nothing else I’ll start with 1-2 reps in the hole for all exercises (this is very different than I’m used to performing my work sets) and then as the weeks go by and I’m really trying to make sure I make progress in load I might take it a little harder. But as you said, never actually failing to get the rep up like I’ve occasionally been doing with 5/3/1. It’s going to be weird for me stopping sets with 1-2 reps left but obviously that has worked for you and it’s overall not that different and will hopefully help recovery.

You do this for the SG phase as well?

DH wrote:
Lack of sleep is already a significant drain on your CNS. Training to failure at a high frequency, assuming sufficient volume for hypertrophy, will get you sick or weak in a hurry. Which is what I suspect is what caused the aforementioned “ramp-sickness”.

I strongly suggest folks do the 4 day version (or put the 6 day into an AM/PM Mon,Wed,Fri scheme instead of training every day), avoid all out concentric failure, and get good sleep and a caloric surplus.

Luckily I’m doing the 4 day with 7-7.5 hours of sleep on avg and will be having more of a surplus so I can’t think of why this wouldn’t work other than overall stress

Also, as an aside, CalMag powder does wonders for my CNS recovery. I take a good sized dosage before bed, and sometimes another during the day. Magnesium had done wonders for my nervous system, as I burn alot of mental energy thinking all the time. My mind is always on full go, my job is physical, and I have a small child at home who will likely be the next UFC champion. I felt the difference immediately upon taking this formula.

DH

I barely even have money for protein power right now and just opted to not get creatine for the time being but out of curiosity how much is that powder and where do you get it?

[/quote]

last week i went to walmart and got two pounds whey (primarily concentrate) for like 12 bucks. i like to use it when i dont feel like i get enough protein with my meals (at school and sometimes the dining halls blow). i have ON-gold standard whey which i use peri-workout but any protein powder would be better than none if you can afford that. also, i’ve never been, but i hear sam’s club and costco sell 10-20 pound bags of protein and when you break it down its pretty cheap since you’re buying in such large quantities.

997

[quote]MAF14 wrote:
pumped340 wrote:
DH wrote:
Really, if you accelerate the load, you’ll activate all the available MU’s. Let the volume that BBB mandates ultimately cause cumulative fatigue as the ramp progresses, but don’t seek it. Keep a rep or two in the hole and always try to safely explode the concentric.

Some movements are harder than others on this though and still make sure that the muscle you are trying to target is in fact the one that is being worked. It’s hard to explode many shoulder moves etc…

People seek failure thinking its the best way to activate the IIb’s. Sufficient load and fast concentrics (as many have already stated), and even occlusion with higher rep sets utilizing constant tension will get that job done without blasting the CNS with unnecessary drain.

DH

Sounds good, I sure wouldn’t mind keeping a rep or 2 in the whole on leg exercises anyway lol. If nothing else I’ll start with 1-2 reps in the hole for all exercises (this is very different than I’m used to performing my work sets) and then as the weeks go by and I’m really trying to make sure I make progress in load I might take it a little harder.

But as you said, never actually failing to get the rep up like I’ve occasionally been doing with 5/3/1. It’s going to be weird for me stopping sets with 1-2 reps left but obviously that has worked for you and it’s overall not that different and will hopefully help recovery.

You do this for the SG phase as well?

DH wrote:
Lack of sleep is already a significant drain on your CNS. Training to failure at a high frequency, assuming sufficient volume for hypertrophy, will get you sick or weak in a hurry. Which is what I suspect is what caused the aforementioned “ramp-sickness”.

I strongly suggest folks do the 4 day version (or put the 6 day into an AM/PM Mon,Wed,Fri scheme instead of training every day), avoid all out concentric failure, and get good sleep and a caloric surplus.

Luckily I’m doing the 4 day with 7-7.5 hours of sleep on avg and will be having more of a surplus so I can’t think of why this wouldn’t work other than overall stress

Also, as an aside, CalMag powder does wonders for my CNS recovery. I take a good sized dosage before bed, and sometimes another during the day. Magnesium had done wonders for my nervous system, as I burn alot of mental energy thinking all the time.

My mind is always on full go, my job is physical, and I have a small child at home who will likely be the next UFC champion. I felt the difference immediately upon taking this formula.

DH

I barely even have money for protein power right now and just opted to not get creatine for the time being but out of curiosity how much is that powder and where do you get it?

last week i went to walmart and got two pounds whey (primarily concentrate) for like 12 bucks. i like to use it when i dont feel like i get enough protein with my meals (at school and sometimes the dining halls blow).

i have ON-gold standard whey which i use peri-workout but any protein powder would be better than none if you can afford that. also, i’ve never been, but i hear sam’s club and costco sell 10-20 pound bags of protein and when you break it down its pretty cheap since you’re buying in such large quantities.[/quote]

Yea I can get 25lb. for $100 + shipping, it’s the other supplements I’m not sure of. Like I was in a GNC the other day about to buy creatine then thought “do I really want to spend $30 on supplements for an extra 5% of progress when I don’t have a job?” considering 5% of my current roughly nonexistent results is nothing,

I figured I wouldn’t buy it lol. The protein powder I use for workouts but also for convenience

998

[quote]GramboUSMC88 wrote:
pumped340 wrote:
GramboUSMC88 wrote:

That does seem like it would suck, but you said you’re getting good results with the program right?

yep, I have gone up significantly since week one (now about to start week 10), Im starting SG 2 on monday.

DH were you doing the AD style of eating when you were on the program?

I’m guessing you mean you’ve gone up significantly in weight? Probably strength too I assume.

well more so in exercises than body weight. I love this style of training.[/quote]

Mind sharing your progress in lifts and bodyweight since starting ramp 1?

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For those that do consume a lot of protein powder, additional calcium is not needed, and magnesium citrate tablets are quite inexpensive.

1000

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