Professor X Ramping Thread?

Bigger Stronger Leaner Competitive Bodybuilding
21

[quote]Artem wrote:
w00tage wrote:
Artem wrote:
I’m thinking to switching to this soon, too. I’ve always done straight sets and never had a problem, but I’m cutting now and the volume is just getting to me.

How do you progress on it though? It sounds stupid, but for straight sets, I just go say… 3x8 one workout, 3x9 next, then 3x10, and when I can do that, I move the weight up.

On ramping sets? Do you move every set up 5lbs or just the last set, or rotate moving the last and the first set up…

Could somebody explain this to me? I used to train like this for a few months, but I did it instinctively. It worked well, but I have to always write my workouts and weights down because you grow by progressing and not not lifting for the sake of lifting.

To be honest 3x8, then 3x9, then 3x10 sounds pretty stupid (to me). I’ve honestly never heard of that before. Doing 10, 10, 7 and then sticking at that weight until you get 3x10, yes.

You try and get more reps or more weight on your working set (the last one) than you previously managed. So if I did 225x10 on the BB Row last week, I’ll do 240 for however many reps I can do this week. Or if I managed 315 x 4 on the bench press, I’d do 315 again but try to get more than 4 reps.

There is no set amount or percentage that should dictate the weights/reps used in the “warm up” sets. Use the weights you feel you need to warm up properly for the working set to prevent injury, and without exhausting yourself, which would affect your performance on the working set. People have already given examples. If I did 135 x 10 on my “warm up” set last week, and this week I only do 135 x 5, I don’t really care as long as my top set beats last weeks.

I like the last “warm up” set to have a smaller weight difference to the working set than the previous warm ups, and as you get heavier you will probably need to ensure you do this in order to prevent injury. Jumping from 315-> 450 on the bench press is probably not a good idea.
I do what you explained. I think you’re misunderstanding what I currently use.

Okay, I’m doing back today so let’s use that.

I’d do pulldowns first.

100 x 20 (warm up joints and get the feel for it)
145 x 12 (get some blood going)
180 x 5 (get used to the weight a bit closer to my working sets)
200 x 8, 8, 8

Then, if I got 8 on all 3 working sets, next week, I’d move the working set up to 200 x 9, 9, 9. That’s how I do it right now.
[/quote]

Yeah, I don’t think I would have been able to guess that. So at the moment, you’re essentially ramping into N top sets, as opposed to just 1. How is that working out? I’d guess that you’d be better off just doing 1 top set with more weight, y’know, like most of the big guys do (as far as I know anyway).

22

[quote]w00tage wrote:
Artem wrote:
w00tage wrote:
Artem wrote:
I’m thinking to switching to this soon, too. I’ve always done straight sets and never had a problem, but I’m cutting now and the volume is just getting to me.

How do you progress on it though? It sounds stupid, but for straight sets, I just go say… 3x8 one workout, 3x9 next, then 3x10, and when I can do that, I move the weight up.

On ramping sets? Do you move every set up 5lbs or just the last set, or rotate moving the last and the first set up…

Could somebody explain this to me? I used to train like this for a few months, but I did it instinctively. It worked well, but I have to always write my workouts and weights down because you grow by progressing and not not lifting for the sake of lifting.

To be honest 3x8, then 3x9, then 3x10 sounds pretty stupid (to me). I’ve honestly never heard of that before. Doing 10, 10, 7 and then sticking at that weight until you get 3x10, yes.

You try and get more reps or more weight on your working set (the last one) than you previously managed. So if I did 225x10 on the BB Row last week, I’ll do 240 for however many reps I can do this week. Or if I managed 315 x 4 on the bench press, I’d do 315 again but try to get more than 4 reps.

There is no set amount or percentage that should dictate the weights/reps used in the “warm up” sets. Use the weights you feel you need to warm up properly for the working set to prevent injury, and without exhausting yourself, which would affect your performance on the working set. People have already given examples. If I did 135 x 10 on my “warm up” set last week, and this week I only do 135 x 5, I don’t really care as long as my top set beats last weeks.

I like the last “warm up” set to have a smaller weight difference to the working set than the previous warm ups, and as you get heavier you will probably need to ensure you do this in order to prevent injury. Jumping from 315-> 450 on the bench press is probably not a good idea.
I do what you explained. I think you’re misunderstanding what I currently use.

Okay, I’m doing back today so let’s use that.

I’d do pulldowns first.

100 x 20 (warm up joints and get the feel for it)
145 x 12 (get some blood going)
180 x 5 (get used to the weight a bit closer to my working sets)
200 x 8, 8, 8

Then, if I got 8 on all 3 working sets, next week, I’d move the working set up to 200 x 9, 9, 9. That’s how I do it right now.

Yeah, I don’t think I would have been able to guess that. So at the moment, you’re essentially ramping into N top sets, as opposed to just 1. How is that working out? I’d guess that you’d be better off just doing 1 top set with more weight, y’know, like most of the big guys do (as far as I know anyway).
[/quote]
Yeah, I’d do that, then I’d go on to do T-handle pulldowns and then Hammer Strength high row, but with less of a warm up.

I’d do like…
T-handle pulldowns (after regular pulldowns):
145 x 12
200 x 8, 8, 8

HS High Row next:
2 plates / side x 12
3 plates and a 5 / side x 11, 11, 11
drop set back to 2 plates x like 10
drop set to 1 plates and a 25 x max again then go stretch

So, you’re saying just cut out the next 2 sets and up the weight on my one working set? Because I already often go to very near failure and sometimes failure on the first working set, but it’s not like I can’t do any more after that. So I rest 2 minutes, then do it again, then rest, and then once more.

Then, I switch exercises.

23

Here’s the problem with asking so many specifics before even trying it. You’ll go into the gym thinking you’ve “got it” as far as the info. And then, for some reason, it didn’t feel right, you have another question DURING your workout, and you can’t consult T-Nation. Oh crap! What do I do now?!

If you just go in and try it yourself, not just once, but 3-4 times, you’ll learn YOURSELF what needs to be done. How much weight x how many reps are needed, FOR YOU. Especially since not everybody requires the same type of ramping to get to where they need to be.

Just go and do it. A little experimentation is how you will LEARN what needs to be done. Not asking 100 questions.

24

[quote]cueball wrote:
Here’s the problem with asking so many specifics before even trying it. You’ll go into the gym thinking you’ve “got it” as far as the info. And then, for some reason, it didn’t feel right, you have another question DURING your workout, and you can’t consult T-Nation. Oh crap! What do I do now?!

If you just go in and try it yourself, not just once, but 3-4 times, you’ll learn YOURSELF what needs to be done. How much weight x how many reps are needed, FOR YOU. Especially since not everybody requires the same type of ramping to get to where they need to be.

Just go and do it. A little experimentation is how you will LEARN what needs to be done. Not asking 100 questions.[/quote]

I already stated that I already trained this way for a few months. I just didn’t track my progress, but I still made gains. My questions are all in regards to progressing. If you don’t want to answer them, don’t.

25

Hi Artem, I’m only been lifting weight for 2 weeks now, but your pull down weight is around mine… what i was recommended to do and what has worked nicely on all exercises is

1 set of 5 reps of 50% of your target weight

1 set of 5 reps of 75% of your target weight

Like i did Incline Bench Today, and it worked like:

Bar *5

35kg *5

And then my sets at 50kg

That has worked very nicely on all exercises up to date and i got it from Cephalic Carnage, so try it out and see if it suits you.

Lower the weight you lift the less sets you need to get warmed up, hence why maybe Prof X and Co. definitely need more sets to ramp up.

Hope it helps somewhat.

26

[quote]Artem wrote:

So, you’re saying just cut out the next 2 sets and up the weight on my one working set? Because I already often go to very near failure and sometimes failure on the first working set, but it’s not like I can’t do any more after that. So I rest 2 minutes, then do it again, then rest, and then once more.

Then, I switch exercises.

[/quote]

You wrote you do 200lbs for 3 sets of 8. All till very near failure. That means your not using a heavy enough weight. The whole point is using the heaviest possible weight for your working set.

27

[quote]Artem wrote:
w00tage wrote:
Artem wrote:
w00tage wrote:
Artem wrote:
I’m thinking to switching to this soon, too. I’ve always done straight sets and never had a problem, but I’m cutting now and the volume is just getting to me.

How do you progress on it though? It sounds stupid, but for straight sets, I just go say… 3x8 one workout, 3x9 next, then 3x10, and when I can do that, I move the weight up.

On ramping sets? Do you move every set up 5lbs or just the last set, or rotate moving the last and the first set up…

Could somebody explain this to me? I used to train like this for a few months, but I did it instinctively. It worked well, but I have to always write my workouts and weights down because you grow by progressing and not not lifting for the sake of lifting.

To be honest 3x8, then 3x9, then 3x10 sounds pretty stupid (to me). I’ve honestly never heard of that before. Doing 10, 10, 7 and then sticking at that weight until you get 3x10, yes.

You try and get more reps or more weight on your working set (the last one) than you previously managed. So if I did 225x10 on the BB Row last week, I’ll do 240 for however many reps I can do this week. Or if I managed 315 x 4 on the bench press, I’d do 315 again but try to get more than 4 reps.

There is no set amount or percentage that should dictate the weights/reps used in the “warm up” sets. Use the weights you feel you need to warm up properly for the working set to prevent injury, and without exhausting yourself, which would affect your performance on the working set. People have already given examples. If I did 135 x 10 on my “warm up” set last week, and this week I only do 135 x 5, I don’t really care as long as my top set beats last weeks.

I like the last “warm up” set to have a smaller weight difference to the working set than the previous warm ups, and as you get heavier you will probably need to ensure you do this in order to prevent injury. Jumping from 315-> 450 on the bench press is probably not a good idea.
I do what you explained. I think you’re misunderstanding what I currently use.

Okay, I’m doing back today so let’s use that.

I’d do pulldowns first.

100 x 20 (warm up joints and get the feel for it)
145 x 12 (get some blood going)
180 x 5 (get used to the weight a bit closer to my working sets)
200 x 8, 8, 8

Then, if I got 8 on all 3 working sets, next week, I’d move the working set up to 200 x 9, 9, 9. That’s how I do it right now.

Yeah, I don’t think I would have been able to guess that. So at the moment, you’re essentially ramping into N top sets, as opposed to just 1. How is that working out? I’d guess that you’d be better off just doing 1 top set with more weight, y’know, like most of the big guys do (as far as I know anyway).

Yeah, I’d do that, then I’d go on to do T-handle pulldowns and then Hammer Strength high row, but with less of a warm up.

I’d do like…
T-handle pulldowns (after regular pulldowns):
145 x 12
200 x 8, 8, 8

HS High Row next:
2 plates / side x 12
3 plates and a 5 / side x 11, 11, 11
drop set back to 2 plates x like 10
drop set to 1 plates and a 25 x max again then go stretch

So, you’re saying just cut out the next 2 sets and up the weight on my one working set? Because I already often go to very near failure and sometimes failure on the first working set, but it’s not like I can’t do any more after that. So I rest 2 minutes, then do it again, then rest, and then once more.

Then, I switch exercises.
[/quote]

I understand exactly what you’re saying here, and it’s why I was doubtful of ramping. It’s really up to you. If what you’re doing now is working, then by all means, continue doing it. It doesn’t make sense to change it if it’s working after all.

However, if you’re plateauing you might want to try the 1 top set thing and see how that works. If you are struggling with the volume when cutting, it seems like just doing 1 top set would certainly help, as well as removing excessive amounts of warming up (you really need to feel this, but basically don’t do 20 reps with X weight for your warmup if you’re feeling warm after 10).

Basically though, don’t over-think it and just work instinctively. You won’t know the warmup you need before you get to the gym.

28

[quote]sam_sneed wrote:
Artem wrote:

So, you’re saying just cut out the next 2 sets and up the weight on my one working set? Because I already often go to very near failure and sometimes failure on the first working set, but it’s not like I can’t do any more after that. So I rest 2 minutes, then do it again, then rest, and then once more.

Then, I switch exercises.

You wrote you do 200lbs for 3 sets of 8. All till very near failure. That means your not using a heavy enough weight. The whole point is using the heaviest possible weight for your working set. [/quote]

So when you do your working set on pulldowns and you get 10 and can’t get any more, if you rest for 3 minutes, you couldn’t go back to the same weight and get 8 or 9?

29

[quote]Artem wrote:
cueball wrote:
Here’s the problem with asking so many specifics before even trying it. You’ll go into the gym thinking you’ve “got it” as far as the info. And then, for some reason, it didn’t feel right, you have another question DURING your workout, and you can’t consult T-Nation. Oh crap! What do I do now?!

If you just go in and try it yourself, not just once, but 3-4 times, you’ll learn YOURSELF what needs to be done. How much weight x how many reps are needed, FOR YOU. Especially since not everybody requires the same type of ramping to get to where they need to be.

Just go and do it. A little experimentation is how you will LEARN what needs to be done. Not asking 100 questions.

I already stated that I already trained this way for a few months. I just didn’t track my progress, but I still made gains. My questions are all in regards to progressing. If you don’t want to answer them, don’t.[/quote]

My comment was, in part, about your questions on progression. Whether you tracked your progress or not, you were doing it “instinctively” as you put it. My point is that that is how you should be going about it. There is no set parameters on the progression. Except for maybe “put as much weight on the bar each time as you can”.

One week you may progress 10lbs another you might jump 20lbs, another you might sit at the same weight for a few.

And I was answering your question as best I saw fit. Learn how YOU need to progress. It may not be the same as what someone else TOLD you to do.

30

[quote]cueball wrote:
Artem wrote:
cueball wrote:
Here’s the problem with asking so many specifics before even trying it. You’ll go into the gym thinking you’ve “got it” as far as the info. And then, for some reason, it didn’t feel right, you have another question DURING your workout, and you can’t consult T-Nation. Oh crap! What do I do now?!

If you just go in and try it yourself, not just once, but 3-4 times, you’ll learn YOURSELF what needs to be done. How much weight x how many reps are needed, FOR YOU. Especially since not everybody requires the same type of ramping to get to where they need to be.

Just go and do it. A little experimentation is how you will LEARN what needs to be done. Not asking 100 questions.

I already stated that I already trained this way for a few months. I just didn’t track my progress, but I still made gains. My questions are all in regards to progressing. If you don’t want to answer them, don’t.

My comment was, in part, about your questions on progression. Whether you tracked your progress or not, you were doing it “instinctively” as you put it. My point is that that is how you should be going about it. There is no set parameters on the progression. Except for maybe “put as much weight on the bar each time as you can”.

One week you may progress 10lbs another you might jump 20lbs, another you might sit at the same weight for a few.

And I was answering your question as best I saw fit. Learn how YOU need to progress. It may not be the same as what someone else TOLD you to do.[/quote]

I can train instinctively, but the only way you put on muscle is if you do more weight or more reps than last time, and I don’t even know if I accomplished that goal if I don’t track my progress.

31

[quote]Artem wrote:
sam_sneed wrote:
Artem wrote:

So, you’re saying just cut out the next 2 sets and up the weight on my one working set? Because I already often go to very near failure and sometimes failure on the first working set, but it’s not like I can’t do any more after that. So I rest 2 minutes, then do it again, then rest, and then once more.

Then, I switch exercises.

You wrote you do 200lbs for 3 sets of 8. All till very near failure. That means your not using a heavy enough weight. The whole point is using the heaviest possible weight for your working set.

So when you do your working set on pulldowns and you get 10 and can’t get any more, if you rest for 3 minutes, you couldn’t go back to the same weight and get 8 or 9?[/quote]

In those Dorian Yates seminars that were posted a few weeks back, he said Mike Mentzer had told him that once you reach failure, there’s no point resting and then doing it again since you’re essentially “beating a dead horse”.

I haven’t read any of Mentzer’s work since he seems a bit obsessed with overtraining from what I’ve heard, but since Dorian took that advice, I also have.

32

[quote]w00tage wrote:
Artem wrote:
sam_sneed wrote:
Artem wrote:

So, you’re saying just cut out the next 2 sets and up the weight on my one working set? Because I already often go to very near failure and sometimes failure on the first working set, but it’s not like I can’t do any more after that. So I rest 2 minutes, then do it again, then rest, and then once more.

Then, I switch exercises.

You wrote you do 200lbs for 3 sets of 8. All till very near failure. That means your not using a heavy enough weight. The whole point is using the heaviest possible weight for your working set.

So when you do your working set on pulldowns and you get 10 and can’t get any more, if you rest for 3 minutes, you couldn’t go back to the same weight and get 8 or 9?

In those Dorian Yates seminars that were posted a few weeks back, he said Mike Mentzer had told him that once you reach failure, there’s no point resting and then doing it again since you’re essentially “beating a dead horse”.

I haven’t read any of Mentzer’s work since he seems a bit obsessed with overtraining from what I’ve heard, but since Dorian took that advice, I also have. [/quote]

Alright, well that’s essentially what I’ve been doing. Okay, I’m headed off to do back and shoulders right now and I’ll try the one set to failure thing. I’ll let you know how it goes.
Thanks for the help.

33

[quote]Artem wrote:
cueball wrote:
Artem wrote:
cueball wrote:
Here’s the problem with asking so many specifics before even trying it. You’ll go into the gym thinking you’ve “got it” as far as the info. And then, for some reason, it didn’t feel right, you have another question DURING your workout, and you can’t consult T-Nation. Oh crap! What do I do now?!

If you just go in and try it yourself, not just once, but 3-4 times, you’ll learn YOURSELF what needs to be done. How much weight x how many reps are needed, FOR YOU. Especially since not everybody requires the same type of ramping to get to where they need to be.

Just go and do it. A little experimentation is how you will LEARN what needs to be done. Not asking 100 questions.

I already stated that I already trained this way for a few months. I just didn’t track my progress, but I still made gains. My questions are all in regards to progressing. If you don’t want to answer them, don’t.

My comment was, in part, about your questions on progression. Whether you tracked your progress or not, you were doing it “instinctively” as you put it. My point is that that is how you should be going about it. There is no set parameters on the progression. Except for maybe “put as much weight on the bar each time as you can”.

One week you may progress 10lbs another you might jump 20lbs, another you might sit at the same weight for a few.

And I was answering your question as best I saw fit. Learn how YOU need to progress. It may not be the same as what someone else TOLD you to do.

I can train instinctively, but the only way you put on muscle is if you do more weight or more reps than last time, and I don’t even know if I accomplished that goal if I don’t track my progress.[/quote]

I completely agree. So train instinctively…and track your progress. I thought your questions were about HOW to progress, not whether you should track them or not.

Edit: (even though it may be too late) I don’t equate “training instinctively” with guess work. I equate it to not following a rigid set of guidelines. Not tracking progress in some manner is not training instinctively. It’s just leaving everything to memory.

34

Oh, also… I assume it’s cool to do straight sets on things like lat/front/rear raises? It just seems a bit silly to ramp up raises after you’ve already done shoulder pressing. I like to do 4 sets of medial, 4 sets of rear, and 3 sets of front. I think I’m gonna add dumbbell lat raises after my machine lat raises because medial delts are awesome and can’t be overdeveloped.

35

Today was leg day… so, arrive at gym, warm up shoulders and arms just so I can get them in position under the bar when squatting.

Then squats, 25% of working weight x 10-12
50% of working weight x 8
75% of working weight x 5
working weight x 4-6 (got 6 this time, which means I add weight next time)

After that I do a 20 repper on the leg press, no warm up needed.

For hamstring and calf work I do 2 ramping sets, 50% and 75% approximately. No need to be all that exact about it, and I might to the exact same ramping sets after upping the working weight once or twice.

I think most of C_C’s “followers” do something similar.

36

http://www.youtube.com/profile?user=KillcheaterZXXX&view=playlists

watch all of those when you have time…

i think it’s easier to understand when you see it being done…

37

[quote]Artem wrote:
Oh, also… I assume it’s cool to do straight sets on things like lat/front/rear raises? It just seems a bit silly to ramp up raises after you’ve already done shoulder pressing. I like to do 4 sets of medial, 4 sets of rear, and 3 sets of front. I think I’m gonna add dumbbell lat raises after my machine lat raises because medial delts are awesome and can’t be overdeveloped.[/quote]

Dude, there isn’t one single exercise where I am using the same weight for all sets. I do not understand how a concept that used to be universal now causes so much fucking confusion. You all read too much bullshit from personal trainers and don’t spend enough time actually learning IN the gym.

I use that lateral raise machine also. I also do the whole stack and add a 45lbs plate and a 25lbs plate to the stack (because it won’t hold shit else). Are you saying I should use that amount for ALL sets? Gee, yeah if I want to dislocate my shoulder or end up needing surgery.

Do you even lift heavy? I am having doubts because someone who was lifting that far outside their comfort zone wouldn’t feel comfortable jumping to a new exercise and doing their max weight immediately with nothing getting them ready for it.

I get the feeling my idea of “heavy” is different than yours.

38

[quote]Professor X wrote:
Artem wrote:
Oh, also… I assume it’s cool to do straight sets on things like lat/front/rear raises? It just seems a bit silly to ramp up raises after you’ve already done shoulder pressing. I like to do 4 sets of medial, 4 sets of rear, and 3 sets of front. I think I’m gonna add dumbbell lat raises after my machine lat raises because medial delts are awesome and can’t be overdeveloped.

Dude, there isn’t one single exercise where I am using the same weight for all sets. i do not understand how a concept that used to be universal now causes so much fucking confusion. You all read too much bullshit from personal trainers and don’t spend enough time actually learning IN the gym.

I use that lateral raise machine also. I also do the whole stack and add a 45lbs plate and a 25lbs plate to the stack (because it won’t hold shit else). Are you saying I should use that amount for ALL sets? Gee, yeah if I want to dislocate my shoulder or end up needing surgery.

Do you even lift heavy? I am having doubts because someone who was lifting that far outside their comfort zone wouldn’t feel comfortable jumping to a new exercise and doing their max weight immediately with nothing getting them ready for it.

I get the feeling my idea of “heavy” is different than yours.[/quote]

I get the feeling your idea of heavy is different from mine also. Dude, I’m 16. And I do warm up. We already went over that a few posts back. I go for 12-14 reps on the lateral raise machine with like 2 minute breaks. I don’t see how doing that four times would result in surgery. If you did it once, your muscles are already warmed up, right? If anything, the first set would be the riskiest…

39

[quote]Artem wrote:
Professor X wrote:
Artem wrote:
Oh, also… I assume it’s cool to do straight sets on things like lat/front/rear raises? It just seems a bit silly to ramp up raises after you’ve already done shoulder pressing. I like to do 4 sets of medial, 4 sets of rear, and 3 sets of front. I think I’m gonna add dumbbell lat raises after my machine lat raises because medial delts are awesome and can’t be overdeveloped.

Dude, there isn’t one single exercise where I am using the same weight for all sets. i do not understand how a concept that used to be universal now causes so much fucking confusion. You all read too much bullshit from personal trainers and don’t spend enough time actually learning IN the gym.

I use that lateral raise machine also. I also do the whole stack and add a 45lbs plate and a 25lbs plate to the stack (because it won’t hold shit else). Are you saying I should use that amount for ALL sets? Gee, yeah if I want to dislocate my shoulder or end up needing surgery.

Do you even lift heavy? I am having doubts because someone who was lifting that far outside their comfort zone wouldn’t feel comfortable jumping to a new exercise and doing their max weight immediately with nothing getting them ready for it.

I get the feeling my idea of “heavy” is different than yours.

I get the feeling your idea of heavy is different from mine also. Dude, I’m 16. And I do warm up. We already went over that a few posts back. I go for 12-14 reps on the lateral raise machine with like 2 minute breaks. I don’t see how doing that four times would result in surgery. If you did it once, your muscles are already warmed up, right? If anything, the first set would be the riskiest…[/quote]

I think you are missing the point. I will chalk it up to you being 16.

40

it’s simple , for example

First you warm up then:

pulldowns
10x55 kg
8x60 kg
6x65 kg
3x70 kg

This is just an example!