Professor X Ramping Thread?

Training Bodybuilding
61

[quote]willsee wrote:
Artem wrote:
C_C, your explanation was very good, thank you. I just lifted and I’ll copy the workout here once just to see if I’m ramping properly.

back/shoulders:
Did some Y-raises and external rotations on an incline bench with 5lb dumbbells and then stretched my chest.

-wide grip pulldown:
70 x 12; 120 x 10; 160 x 8; 180 x 5; 200 x 9

T-handle pulldown:
140 x 8; 160 x 6; 180 x 5; 200 x 8

Hammer Strength high row:
90/side x 12; 100 x 8; 115 x 6; 125 x 5; 135 x 5; 145 x 8

barbell behind neck presses:
45 x 20; 65 x 11; 85 x 8; 95 x 6; 105 x 5; 115 x 8

machine lateral raises:
70 x 12; 90 x 12; 110 x 8; 120 x 8; 125 x 8; 130 x 12

dumbbell lateral raises:
15 x 10; 17.5 x 10; 20 x 10; 22.5 x 10; 25 x 10; 30 x 10

dumbbell front raise:
22.5 x 10; 25 x 10; 30 x 10; 35 x 8; 40 x 12

dumbbell bent over rear raises:
5 x 12; 7.5 x 12; 10 x 12; 12.5 x 12; 15 x 8; 17.5 x 8; 20 x 8; 22.5 x 10

How’s that look, guys? Are all of those warm up sets necessary or is this how it’s done? Do they aid growth or is it strictly to prevent injury? Because I honestly know that if I went straight into the last set of 30lb dumbbell side raises with no warm up, I would not have gotten injured.

Why are you doing so many sets for the raises?[/quote]
I just added in the dumbbell raises. It used to be just machine raises, but I feel the two exercises a bit differently.

62

look how that monster trains his delts, he also rams the weight.

63

[quote]Artem wrote:
Yeah… I was drinking a Myoplex shake between exercises, though. I’m thinking I need to cut that out though to make my diet a true 0 carb, …[/quote]

Why would you want to remove all carbs from your diet?

64

[quote]tuchavito wrote:

look how that monster trains his delts, he also rams the weight.[/quote]
That monster?? He aint that big. He’s doing overhead press and side laterals.
So what.

65

[quote]HK24719 wrote:
Artem wrote:
Yeah… I was drinking a Myoplex shake between exercises, though. I’m thinking I need to cut that out though to make my diet a true 0 carb, …

Why would you want to remove all carbs from your diet?[/quote]

I agree. Someone with his stats shouldn’t have to go that drastic.

66

[quote]HK24719 wrote:
Artem wrote:
Yeah… I was drinking a Myoplex shake between exercises, though. I’m thinking I need to cut that out though to make my diet a true 0 carb, …

Why would you want to remove all carbs from your diet?[/quote]
ketosis

Winkroar3, stop posting dude…

67

Thesis question:

PX nut huggery > Nate Green nut huggery ?

Stay tuned for my peer reviewed paper.

68

[quote]Artem wrote:
HK24719 wrote:
Artem wrote:
Yeah… I was drinking a Myoplex shake between exercises, though. I’m thinking I need to cut that out though to make my diet a true 0 carb, …

Why would you want to remove all carbs from your diet?
ketosis

Winkroar3, stop posting dude…
[/quote]

Ketosis can be reached by eating <100g CHO per day for 3-4 days. I’m still wondering why you NEED to be in ketosis, especially with that amount of volume in your routine. You’re going to burn out after depleting glycogen even with a high protein/fat diet.

69

Good Christ, why can’t someone write an article about THIS? As opposed to which nanosecond after your workout you’re supposed to ingest hydrolyzed whey protein (if you don’t you won’t get big!)…

70

One thing I have found from turning to ramping the last month or two… It can be a lot more intense. This seems odd at first but let me explain my experience. I always pyramided up in weight but just started my work sets a lot heavier. Say something like 180 x 10, 195 x 8, 210 x 6, 225 x 4. On the last set… when you are done, you are done. You can push all you want but you just fail and call it a day with maybe the last two reps being an all out effort but after that it doesn’t matter how much you push you can not continue.

With ramping, you are so fresh that your effort matters a lot more. You can really go all out and keep grinding out reps. The last 5 reps can be torture because your muscles actually respond and keep getting the weight up. Each rep is hard as hell but you somehow get another one if you push hard enough.

With my old way of trainng, the muscle is just too pre-exausted to get into that gut checking zone.

This may seem obvious to those who train this way but its really not for those who have not done it before. Ramping seems a lot easier on paper.

71

[quote]Artem wrote:
C_C, your explanation was very good, thank you. I just lifted and I’ll copy the workout here once just to see if I’m ramping properly.

back/shoulders:
Did some Y-raises and external rotations on an incline bench with 5lb dumbbells and then stretched my chest.

-wide grip pulldown:
70 x 12; 120 x 10; 160 x 8; 180 x 5; 200 x 9

T-handle pulldown:
140 x 8; 160 x 6; 180 x 5; 200 x 8

Hammer Strength high row:
90/side x 12; 100 x 8; 115 x 6; 125 x 5; 135 x 5; 145 x 8

barbell behind neck presses:
45 x 20; 65 x 11; 85 x 8; 95 x 6; 105 x 5; 115 x 8

machine lateral raises:
70 x 12; 90 x 12; 110 x 8; 120 x 8; 125 x 8; 130 x 12

dumbbell lateral raises:
15 x 10; 17.5 x 10; 20 x 10; 22.5 x 10; 25 x 10; 30 x 10

dumbbell front raise:
22.5 x 10; 25 x 10; 30 x 10; 35 x 8; 40 x 12

dumbbell bent over rear raises:
5 x 12; 7.5 x 12; 10 x 12; 12.5 x 12; 15 x 8; 17.5 x 8; 20 x 8; 22.5 x 10

How’s that look, guys? Are all of those warm up sets necessary or is this how it’s done? Do they aid growth or is it strictly to prevent injury? Because I honestly know that if I went straight into the last set of 30lb dumbbell side raises with no warm up, I would not have gotten injured.[/quote]

I think you need to read my post again :wink:

Honestly, let’s take your DB BO raises.

You do like 300 sets jumping up in tiny 2.5 lb increments per bell… Ending with a top-set of 22.5’s *10
You could probably do the 27.5’s for 8-10 if you didn’t waste your energy like that.

How about doing 3 sets here total (You’re already warm from back work and delt work, you don’t need 4-5),
say,
-10’s8 (make them good reps)
-17.5’s5
-25’s*AMAP (10 easily, likely more!) ← You go to failure on that last set, or as close to as the exercise safely permits.

As I said in my previous post… If you jump up (like you did) in small increments and do high reps on all sets… You’re really missing the point :wink:

Another example: Wide-grip pulldowns.

You did: 70 x 12; 120 x 10; 160 x 8; 180 x 5; 200 x 9

What I suggest you do next time:

-5012
-1008
-1505
(-1753 if you want to be on the safe side)
-200*12 (should be able to do this, possibly more… Could use 210 or 205… Your call)

Alternative:
-508
-1008
-1508
-200AMAP

I prefer the first way, but many pro’s still use the second variant. Don’t do too many warm-ups on the second/don’t use small weight-jumps from set to set there… You are just wasting energy then.

You need to realize that this method is entirely focused on increasing strength in the chosen rep range, not volume.

(if you want more volume, then do 2 top sets at different rep ranges for some of your exercises like deadlifts, rack-pulls, back squats…
Say, 5-8 + 9-12… Try to progress in both rep ranges each time… And if you do that, don’t do a ton of similar exercises. Focus on strength gains, that’s what you needed in your bulk but didn’t get to the degree you needed it)

72

[quote]Cephalic_Carnage wrote:

[/quote]

Damn, dude. I left for six weeks, just came back and here you are STILL explaining the same thing for the brazilianth time.

presents C_C with the Humanitarian Award for Unrelenting Patience

73

[quote]sam_sneed 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.

I just switched to ramping on big lifts. The way I do it, anytime I can get more than 6 reps I’ll add 5 lbs to the bar for the next workout. This is only on the working set, not the warmups. And I always do that set to failure. So an example log with made up # for bench:

6/1/09 200x6 225x6 250x7
6/7/09 200x6 225x6 255x6
6/13/09 200x6 225x6 260x4
6/20/09 200x6 225x6 260x6
6/25/09 200x6 225x6 265x5

The first 2 are warmup sets, the last to failure. And I don’t raise the weight until I hit my target of 6 reps.

[/quote]

I would say your going up in wt. too soon. Don’t you think, say, performing the WO 2x more so your body can adjust-build, then go up on the third WO. Your way will lead to burnout. Just my 2 cents!

74

[quote]PonceDeLeon wrote:
Thesis question:

PX nut huggery > Nate Green nut huggery ?

Stay tuned for my peer reviewed paper.[/quote]

Peer Review: Missing major Nut Hug Suppliers, and important Nut to Nut relationships. A better focus would be “How Chad Waterbury Nut huggery Hate contributes to the grouping of PX Nut Huggery”

And

Maybe a mini thesis of how P90X I mean PX wipes his ass. If it’s 3 straight long wipes, or sets of consecutively longer wipes ramping up to one massive wet wipe set.

75

[quote]Rape Weight wrote:
Good Christ, why can’t someone write an article about THIS? As opposed to which nanosecond after your workout you’re supposed to ingest hydrolyzed whey protein (if you don’t you won’t get big!)…[/quote]

OMG dude keep up !!!

it’s hydrolyzed CAESIN you need, else it wouldn’t create enough of an anabolic response for growth !!!

can someone make me an online calculator for this ‘ramping’ style of training

my maths sucks too much

76

[quote]BRUCELEEWANNABE wrote:

I would say your going up in wt. too soon. Don’t you think, say, performing the WO 2x more so your body can adjust-build, then go up on the third WO. Your way will lead to burnout. Just my 2 cents!

[/quote]

I would say you don’t understand the concept of working within a rep range. As soon as you hit the high end of the range, you add weight and hit the low end. Repeat with that weight till you hit the high end again. Then add more weight.

Why, after hitting the high end of the range, would you stay there for 2-3 more sessions? In the example, 6 is the high end. Why stay there once you hit it? Next time you should hit 7-8 reps. If you just do 6 again, you are holding back just for the sake of “adjusting”. Why not add 5-10lbs and do 4 reps?

Sitting at the top end of a rep range for 2 more sessions when you could move up isn’t progressing. It’s idling.

77

[quote]cueball wrote:
BRUCELEEWANNABE wrote:

I would say your going up in wt. too soon. Don’t you think, say, performing the WO 2x more so your body can adjust-build, then go up on the third WO. Your way will lead to burnout. Just my 2 cents!

I would say you don’t understand the concept of working within a rep range. As soon as you hit the high end of the range, you add weight and hit the low end. Repeat with that weight till you hit the high end again. Then add more weight.

Why, after hitting the high end of the range, would you stay there for 2-3 more sessions? In the example, 6 is the high end. Why stay there once you hit it? Next time you should hit 7-8 reps. If you just do 6 again, you are holding back just for the sake of “adjusting”. Why not add 5-10lbs and do 4 reps?

Sitting at the top end of a rep range for 2 more sessions when you could move up isn’t progressing. It’s idling.

[/quote]

Judging by the progress of most of these guys, idling is exactly what they are best at.

Maybe years from now after they finally ‘adjust’ to lifting weights, they can finally start looking like they lift.

78

[quote]Professor X wrote:
cueball wrote:
BRUCELEEWANNABE wrote:

I would say your going up in wt. too soon. Don’t you think, say, performing the WO 2x more so your body can adjust-build, then go up on the third WO. Your way will lead to burnout. Just my 2 cents!

I would say you don’t understand the concept of working within a rep range. As soon as you hit the high end of the range, you add weight and hit the low end. Repeat with that weight till you hit the high end again. Then add more weight.

Why, after hitting the high end of the range, would you stay there for 2-3 more sessions? In the example, 6 is the high end. Why stay there once you hit it? Next time you should hit 7-8 reps. If you just do 6 again, you are holding back just for the sake of “adjusting”. Why not add 5-10lbs and do 4 reps?

Sitting at the top end of a rep range for 2 more sessions when you could move up isn’t progressing. It’s idling.

Judging by the progress of most of these guys, idling is exactly what they are best at.

Maybe years from now after they finally ‘adjust’ to lifting weights, they can finally start looking like they lift.

[/quote]

Well, we certainly don’t want them to “burnout”!

79

[quote]Itchy wrote:
Cephalic_Carnage wrote:

Damn, dude. I left for six weeks, just came back and here you are STILL explaining the same thing for the brazilianth time.

presents C_C with the Humanitarian Award for Unrelenting Patience[/quote]

x2brazilion

c_c please write artem a full program i think i will pay for it. (j/k)

artem px and c_c have told you what you need to do it is time to give this a try.
you think you need all this volume but the problem is on your first bulk the strength
gains were not enough compared to the weight gain.

80

Nothing against this program but for for alot of these kids I think they’re missing the basics.
Like was said “my shoulders are over developed” C’mon. How about just benching and squatting
for a while with much good food. Then look in the mirror.