So…going into my second week of the 6 day program. Let’s just say that first rest day comes right on time, I started feeling pretty rundown. Got the first workout of the second week in about 20 minutes and I’m liking it so far.
Just skimmed through the BBB manual and I have a question regarding the sets.
For the 4xWeek:Ramp1:Day1 template it recommends using a max load to allow you 13-15 reps. It also indicates you should perform 4 sets with 60 sec rest between sets.
Now, considering BBB’s position on minimal warm ups sets (only 50% of working set for 10 reps), are we to assume the 4 working sets are with the same weight? Or do we “ramp up” in weight so that only the last set uses the max weight for 13-15 reps?
From the text I assume they recommend the same weight for all working sets. In real life this would mean that after your first set the number of reps per set will decrease because of fatigue. Correct?
Illustrative example assuming same load for multiple sets:
Set 1: 14 reps
Set 2: 11 reps
Set 3: 8 reps
Set 4: 8 reps
Thanks in advance.
[quote]Protoculture wrote:
Just skimmed through the BBB manual and I have a question regarding the sets.
For the 4xWeek:Ramp1:Day1 template it recommends using a max load to allow you 13-15 reps. It also indicates you should perform 4 sets with 60 sec rest between sets.
Now, considering BBB’s position on minimal warm ups sets (only 50% of working set for 10 reps), are we to assume the 4 working sets are with the same weight? Or do we “ramp up” in weight so that only the last set uses the max weight for 13-15 reps?
From the text I assume they recommend the same weight for all working sets. In real life this would mean that after your first set the number of reps per set will decrease because of fatigue. Correct?
Illustrative example assuming same load for multiple sets:
Set 1: 14 reps
Set 2: 11 reps
Set 3: 8 reps
Set 4: 8 reps
Thanks in advance.[/quote]
As I understand it, there’s no ramping to a top weight for each exercise. I think it was said that you pick whatever weight will land you within the correct rep range. So let’s say you fatigue quickly, you might go from:
100 lbs x 15
90 lbs x 14
85 lbs x 13
85 lbs x 13
Not sure how accurate that example might be, but I think it illustrates the point. It wouldn’t be optimal to try and keep the same weight for all sets and let the reps drop below the desired range.
[quote]Burst wrote:
Protoculture wrote:
Just skimmed through the BBB manual and I have a question regarding the sets.
For the 4xWeek:Ramp1:Day1 template it recommends using a max load to allow you 13-15 reps. It also indicates you should perform 4 sets with 60 sec rest between sets.
Now, considering BBB’s position on minimal warm ups sets (only 50% of working set for 10 reps), are we to assume the 4 working sets are with the same weight? Or do we “ramp up” in weight so that only the last set uses the max weight for 13-15 reps?
From the text I assume they recommend the same weight for all working sets. In real life this would mean that after your first set the number of reps per set will decrease because of fatigue. Correct?
Illustrative example assuming same load for multiple sets:
Set 1: 14 reps
Set 2: 11 reps
Set 3: 8 reps
Set 4: 8 reps
Thanks in advance.
As I understand it, there’s no ramping to a top weight for each exercise. I think it was said that you pick whatever weight will land you within the correct rep range. So let’s say you fatigue quickly, you might go from:
100 lbs x 15
90 lbs x 14
85 lbs x 13
85 lbs x 13
Not sure how accurate that example might be, but I think it illustrates the point. It wouldn’t be optimal to try and keep the same weight for all sets and let the reps drop below the desired range.[/quote]
Personally, I find that, depending on the exercise, I have to go down between 5-20 pounds a set if I perform the set correctly and leave nothing in the tank.
[quote]That One Guy wrote:
Burst wrote:
Protoculture wrote:
Just skimmed through the BBB manual and I have a question regarding the sets.
For the 4xWeek:Ramp1:Day1 template it recommends using a max load to allow you 13-15 reps. It also indicates you should perform 4 sets with 60 sec rest between sets.
Now, considering BBB’s position on minimal warm ups sets (only 50% of working set for 10 reps), are we to assume the 4 working sets are with the same weight? Or do we “ramp up” in weight so that only the last set uses the max weight for 13-15 reps?
From the text I assume they recommend the same weight for all working sets. In real life this would mean that after your first set the number of reps per set will decrease because of fatigue. Correct?
Illustrative example assuming same load for multiple sets:
Set 1: 14 reps
Set 2: 11 reps
Set 3: 8 reps
Set 4: 8 reps
Thanks in advance.
As I understand it, there’s no ramping to a top weight for each exercise. I think it was said that you pick whatever weight will land you within the correct rep range. So let’s say you fatigue quickly, you might go from:
100 lbs x 15
90 lbs x 14
85 lbs x 13
85 lbs x 13
Not sure how accurate that example might be, but I think it illustrates the point. It wouldn’t be optimal to try and keep the same weight for all sets and let the reps drop below the desired range.
Personally, I find that, depending on the exercise, I have to go down between 5-20 pounds a set if I perform the set correctly and leave nothing in the tank.[/quote]
Burst, thanks for clarifying, your example made sense.
TOG, I’m the same way. After I squeeze the living shit out of my first set with my top weight (after warming up) I have a very hard time repeating the feat using the same load. I’d have to drop a good amount of weight to keep it in the rep zone.
Modok, is this also how you performed it?
Proto, Modok has been busy last few days i think 
The 1st week while your figuring it out, try it again on the 2nd set, or even up the weight… just figure out where your at.
Modok and now me. maybe others do the same exercises on:
Day 1 and 5
Day 2 and 6
That enables you to get the 13/15 then up the weight on the power day, if you get 9-10 on your 1st set then use that next week to get 13-15.
REALLY hard to do lol if your 9-10th rep was hard, but i find it really helps me keep pushing on
And to quote one of his many (lol) PM’s to me:
Explains it fairly well
Any and all BBBers:
When you are doing “delts” how many of you are using primarily a compound pressing movement vs various types of raises to the front, side, and rear. Just wondering how well folks fare using a shoulder press move the day after a chest pressing movement?
Im going to try and gather some empirical data from some of our lab rats here.
So far I have Rastauri doing the 4 day and Smalltobig doing the 6 day 1x program? correct? Anyone else?
Best,
DH
[quote]DH wrote:
Any and all BBBers:
When you are doing “delts” how many of you are using primarily a compound pressing movement vs various types of raises to the front, side, and rear. Just wondering how well folks fare using a shoulder press move the day after a chest pressing movement?
Im going to try and gather some empirical data from some of our lab rats here.
So far I have Rastauri doing the 4 day and Smalltobig doing the 6 day 1x program? correct? Anyone else?
Best,
DH
[/quote]
I’m doing the six day 1x. I’ll put up my exact workout in a bit, gotta go hit the gym right now!
I do Standing and Seated Military Press 
And Incline/ Flat Bench Press
So far so good all 4 at 60-70kg (130-155lb)
[quote]DH wrote:
Any and all BBBers:
When you are doing “delts” how many of you are using primarily a compound pressing movement vs various types of raises to the front, side, and rear. Just wondering how well folks fare using a shoulder press move the day after a chest pressing movement?
Im going to try and gather some empirical data from some of our lab rats here.
So far I have Rastauri doing the 4 day and Smalltobig doing the 6 day 1x program? correct? Anyone else?
Best,
DH
[/quote]
My 3 delt movements are seated DB shoulder presses, BB upright rows, and standing BB presses, so they are all compound movements. They haven’t hampered my chest exercises (not to my knowledge), but they usually do affect my triceps exercises (which fall on the same day as delt exercises). For example, my close-grip bench sets were a bitch after doing BB presses immediately before.
I’m currently on week 1 of the Ramp 1 supergrowth phase (aka. 4th week on the program).
So in the 6 day 1x group we have:
SmalltoBig (STB)
ThatoneGuy (TOG)
And in the 4 day we have:
Rastauri (Ri)
What is your frequency Jo3?
[quote]DH wrote:
So in the 6 day 1x group we have:
SmalltoBig (STB)
ThatoneGuy (TOG)
And in the 4 day we have:
Rastauri (Ri)
What is your frequency Jos?
[/quote]
Should have mentioned that! 6x/week
I started the 6 day 1x today, DH.
My shoulder movements are DB press, upright row, and standing military press (I think this is the same as jo3).
I’ll be putting up a training log tonight, so keep your eyes peeled.
Cool. Get ready for ramp 2. Hitting bodyparts everyday is quite a rude awakening.
So we have 3 at 6x and 1 at 4x.
You kids have me getting curious about trying it again. I’m 35 now, so I don’t know what (if anything) that would mean… hmmm…
Hey everyone…was wondering why everyone chose the 6x a week? You all must really like pain lol
I am the only one on the 4x a week program! DH do 4x a week with me lol.
Also DH regarding delts/upper body
Day 1: Bench press for 13-15 reps.
2nd day for 13-15 reps I am doing DB military press (standing), then after that close grip bench presses (13-15 reps)
3rd day - I have the incline bench press for chest, for my delt exercise that day I chose rear lateral raises (10-12 reps)
4th day: I’m on the reg. bench press again for 8-10 reps, and my delts exercise is BB Military press.
It seems to be working great for me.
So it’s not too bad I got 2 hard delt exercises per week - DB Military standing, and Military press.
And then the rear raises to hit the back of them a bit.
I am recovering fairly good from it.
Week 3 for me this week. 5 sets baby.
[quote]DH wrote:
Cool. Get ready for ramp 2. Hitting bodyparts everyday is quite a rude awakening.
So we have 3 at 6x and 1 at 4x.
You kids have me getting curious about trying it again. I’m 35 now, so I don’t know what (if anything) that would mean… hmmm…[/quote]
Hooooly shit. I checked the 2nd ramp after you said this, I can’t believe I missed it before.
Well, that will be fun won’t it?
ha ha… Well I’m glad we have at least one guy doing 4x so that we get some good data/feedback.
Id say everybody in this sport is a bit “aggressive”, Rasturai. You show impressive restraint for your young age. That should serve you well…or not.
DH
It has been so long since I did it. I was barely older than Rasturai. Then looking at ramp 1 it all seemed familiar. Then when I saw 2 and 3, my jaw dropped. I had forgotten! This should be a very valuable and interesting experiement.
I’ll consider doing 6x if MODOK, the other geezer here, does it too! ;0
DH
Wuh-oh!
Now big MODOK might have to step up to the plate! Again! Hahaha
[quote]rasturai wrote:
Hey everyone…was wondering why everyone chose the 6x a week? You all must really like pain lol
I am the only one on the 4x a week program! DH do 4x a week with me lol.
[/quote]
I picked the 6 day as it says the more you can do the better, though Modok put paid to the 26 Day as he said it was utter crap so that’s why i went to the 6 Day.
Think the 6 Day is probably less intensive too lol compared to the the crazy Day 3 and 4 in the 4 Day one that’s just utter insanity
You just have to put in 2 more days!