[quote]Cephalic_Carnage wrote:
and then keep beating the logbook…
[/quote]
This, IMO, is the “hard” part about this type of training. One top set may “sound” easy, and might be for the first several sessions. But after you do it a bit, that top set is a bitch when you’ve gotta beat poundages that were a bitch LAST week.
[quote]cueball wrote:
Cephalic_Carnage wrote:
and then keep beating the logbook…
This, IMO, is the “hard” part about this type of training. One top set may “sound” easy, and might be for the first several sessions. But after you do it a bit, that top set is a bitch when you’ve gotta beat poundages that were a bitch LAST week.[/quote]
Also the fun part of this type of training. I’ve been looking forward to this afternoon’s bench session since chest session last week. And I can’t wait to try and beat my front squat top set when I do legs Saturday.
[quote]sam_sneed wrote:
cueball wrote:
Cephalic_Carnage wrote:
and then keep beating the logbook…
This, IMO, is the “hard” part about this type of training. One top set may “sound” easy, and might be for the first several sessions. But after you do it a bit, that top set is a bitch when you’ve gotta beat poundages that were a bitch LAST week.
Also the fun part of this type of training. I’ve been looking forward to this afternoon’s bench session since chest session last week. And I can’t wait to try and beat my front squat top set when I do legs Saturday.[/quote]
Agreed! I like the “pass or fail” mentality you need to have with beating the book. It keeps you hungry. It also shows you what you’re made of. Can you pull what you need out of yourself to do something that 7 days ago you couldn’t?
[quote]Cephalic_Carnage wrote:
Artem wrote:
MeinHerzBrennt wrote:
Artem wrote:
OK guys, I had my third ramping workout, now. Today was chest and I’m pretty sure I’m doing it wrong.
-flat dumbbell bench:
20s x 10; 40 x 8; 60 x 6; 70 x 4; 80 x 6 + drop sets
-incline dumbbell bench:
40s x 8; 60 x 4; 70 x 7 + drop sets
-decline dumbbell bench:
40s x 8; 60 x 5; 70 x 7
incline dumbbell fly:
20s x 10; 25 x 8; 30 x 9
…
Now, here is my previous chest workout when I was doing straight sets:
-flat dumbbell bench:
25s x 20; 45 x 12; 60 x 5; 80 x 7, 5, 4
-incline dumbbell bench:
40 x 12; 70 x 7, 5, 4, 3
-decline dumbbell bench:
70 x 5, 5, 5, 4
-HS incline press:
50/side x 13, 9, 8
With this new method, I didn’t even match my PR on flat, I matched it on incline, I set a PR on decline. But my overall volume was much lower. I don’t know if I’m doing this right…
I could press my working set with less of a warm up, but Professor X said that the warm up helps in the muscle growth. So I don’t know what to do here…
Are you going to or near failure on any of your warm ups?
How intense are you being with your sets? If you only have one top set you gotta give it everything you have.
I’ve always given it everything I have. I go to complete failure, then some partials, then 1 or 2 drops sets immediately
My warm ups aren’t too hard… I just feel they’re unnecessary. For example, on flat dumbbell press, I could have gone from 60s to 80s. I always have, gut I did the 70s and I’m not sure why. That’s just how pyramids work, I guess…
So what am I doing wrong? Why didn’t you go from the 60’s to the 80’s?
Come on. Have you ever watched a DVD of, say, Ronnie?
Try this next time… And you will get 8 or more reps on that last set… Stop being a pussy 
Flat DB:
-20’s8
-40’s5
-60’s3
-80’sAMAP
Incline DB: (or do HS incline here)
-35’s6-8
-50’s3
-70’s*AMAP
(or just do your warm-ups like you did when using straight-sets… In that case, do the 40’s and then the 70’s top set…)
+Pec Deck or whatever for the pump…
Dude, you don’t need 4 pressing exercises just for your chest in a single session… That’s another possible reason for why you weren’t gaining strength the way you should have on your bulk…
Forget about the drop-sets for now, too. Just get your baseline with the “new” method, and then keep beating the logbook…
You can always up the volume later, but stick to the basics now and don’t overdo it.
If you want, use DC rest-pause on some machine press or whatever, but imo stick to 2 presses + some isolation stuff for now.
You guys say to train instinctively. I was training instinctively with straight sets, but now I need to be taught how to do this new method. I know it’s simple and all, but I feel I’m doing it wrong.
A little more confidence. Come on.
You mostly did it right previously, warm-up wise… You just did way more top sets than necessary.
More isn’t always better… [/quote]
Alright, it’s starting to make sense, but about the Ronnie thing…
Firstly, yes, I have seen his videos.
But for example, I was watching him do barbell shrugs yesterday.
Now, I’m not Ronnie and all that, but you brought it up so I’ll discuss it.
He seemed to be having a hell of a time with all of his sets, not just like the 700lb top set. And he did all of the warm ups for some pretty high reps. Surely, that took away from how many reps he could do on his last set?
Shouldn’t I never be going below 6-12 reps, even for warm ups, if they’re going to aid hypertrophy, because that’s mostly the hypertrophy rep range?
[quote]Artem wrote:
Alright, it’s starting to make sense, but about the Ronnie thing…
Firstly, yes, I have seen his videos.
But for example, I was watching him do barbell shrugs yesterday.
Now, I’m not Ronnie and all that, but you brought it up so I’ll discuss it.
He seemed to be having a hell of a time with all of his sets, not just like the 700lb top set. And he did all of the warm ups for some pretty high reps. Surely, that took away from how many reps he could do on his last set?
Shouldn’t I never be going below 6-12 reps, even for warm ups, if they’re going to aid hypertrophy, because that’s mostly the hypertrophy rep range?[/quote]
I don’t understand you. I really don’t. I warm up with as many fucking reps as it takes to get it warmed up. I don’t think I have ever in my life said, “I better NEVER go above 12 reps”. I just usually keep it in that range because the weights I use warrants it.
It is like you are more caught up in how many reps you are doing than how much WEIGHT you are lifting.
Also, if you saw me lift, as has been explained ad nauseum, I am not sleep walking through the previous sets. those sets are heavy enough to get me ready for the last set…which means THEY ARE NOT LIGHT.
You seem to think in a box. Biology is not that confined and restricted. Are some of you just simply lost unless someone tells you SPECIFICALLY how many EXACT reps you must do AT ALL FUCKING TIMES???
I may…GASP…do 15 reps for a warm up when training biceps. Did the world end?
Artem, are you seriously still having trouble with this?
I understand the drive to make sure you are doing everything perfectly but this is just pure common sense. You have gotten a shit ton of replies and even some very detailed posts, there is nothing else to learn about this, you just need to do some trial and error.
I think he’s got it now… even though I agree with everything C_C/ProfX/Waylander have said, I feel like this kid is getting skullfucked haha.
You’ll get it man. Enough that it doesn’t overly fatigue you but still warms you up sufficiently for your balls-to-the-wall all-out work set.
[quote]bugeishaAD wrote:
I think he’s got it now… even though I agree with everything C_C/ProfX/Waylander have said, I feel like this kid is getting skullfucked haha.
You’ll get it man. Enough that it doesn’t overly fatigue you but still warms you up sufficiently for your balls-to-the-wall all-out work set.[/quote]
Some people are saying to do really low reps on warm ups, and some are saying to stick to 8s and then max on working. I never see videos of people doing warm ups for low reps.
[quote]bugeishaAD wrote:
I think he’s got it now… even though I agree with everything C_C/ProfX/Waylander have said, I feel like this kid is getting skullfucked haha.
You’ll get it man. Enough that it doesn’t overly fatigue you but still warms you up sufficiently for your balls-to-the-wall all-out work set.[/quote]
Artem knows I don’t think he is a real dumbass but he is acting like a little kid right now.
[quote]Artem wrote:
bugeishaAD wrote:
I think he’s got it now… even though I agree with everything C_C/ProfX/Waylander have said, I feel like this kid is getting skullfucked haha.
You’ll get it man. Enough that it doesn’t overly fatigue you but still warms you up sufficiently for your balls-to-the-wall all-out work set.
Some people are saying to do really low reps on warm ups, and some are saying to stick to 8s and then max on working. I never see videos of people doing warm ups for low reps. [/quote]
I think this is where the “train instinctively” thing comes in, man. Do it, do it again, adjust as necessary for what does and doesn’t work for you. And honestly, after a while, you may not do it EXACTLY the same from one session to the next, depending on what YOUR body says to you.
[quote]Artem wrote:
bugeishaAD wrote:
I think he’s got it now… even though I agree with everything C_C/ProfX/Waylander have said, I feel like this kid is getting skullfucked haha.
You’ll get it man. Enough that it doesn’t overly fatigue you but still warms you up sufficiently for your balls-to-the-wall all-out work set.
Some people are saying to do really low reps on warm ups, and some are saying to stick to 8s and then max on working. I never see videos of people doing warm ups for low reps. [/quote]
Good golly miss molly, are you kidding??? Like X is telling you nothings set in stone. If I’m going to try and hit a 315 bench, I’ll hit the empty bar for 15 reps, load it to 135 for 10 reps, 225 for 2 or 3 reps, 275 for 2, and then bam I’m ready to hit 315. The lighter weight is just getting the joints lubed and blood flowing into the muscles. As you creep up to your target max or heavy work sets you’re just using low reps of steadily increasing weight for a couple of sets so your bodies ready for the max or heavy sets. No ones going to hit 135 for ten reps and then immediately throw on 315 or more and hit it. That’d be asking for an injury.
D
[quote]Artem wrote:
bugeishaAD wrote:
I think he’s got it now… even though I agree with everything C_C/ProfX/Waylander have said, I feel like this kid is getting skullfucked haha.
You’ll get it man. Enough that it doesn’t overly fatigue you but still warms you up sufficiently for your balls-to-the-wall all-out work set.
Some people are saying to do really low reps on warm ups, and some are saying to stick to 8s and then max on working. I never see videos of people doing warm ups for low reps. [/quote]
Try both and continue with the method you prefer. This stuff isn’t “deal breaker” material.
I think I got it all wrong too here …
Like tommorow I plan on doing
Squat paused at pins, ATG
Barx10
135x5
From here the rep I use is real near failure
230x12
240x10
250x8
260x6
GHR
Seated Calf Raises
Big Meal
Am I doing too much ? or simply doing it all wrong ? Because for the last months I worked like that and had increase in strength at every single workouts I never have a session without PR in rep or weight.
[quote]ChristopheD wrote:
I think I got it all wrong too here …
Like tommorow I plan on doing
Squat paused at pins, ATG
Barx10
135x5
From here the rep I use is real near failure
230x12
240x10
250x8
260x6
GHR
Seated Calf Raises
Big Meal
Am I doing too much ? or simply doing it all wrong ? Because for the last months I worked like that and had increase in strength at every single workouts I never have a session without PR in rep or weight.[/quote]
I bet if you took out the 240 and two sixty sets, and only did 2-4 perfect reps of 250 after your 230 and 135 sets you could get 275 for reps.
[quote]ChristopheD wrote:
I think I got it all wrong too here …
Like tommorow I plan on doing
Squat paused at pins, ATG
Barx10
135x5
From here the rep I use is real near failure
230x12
240x10
250x8
260x6
GHR
Seated Calf Raises
Big Meal
Am I doing too much ? or simply doing it all wrong ? Because for the last months I worked like that and had increase in strength at every single workouts I never have a session without PR in rep or weight.[/quote]
Re-read some of the posts here…you are doing too much and not jumping up in weight enough. You also said you are going to near failure on your warmups. It has been made clear that warmups are just warmups.
[quote]Growing_Boy wrote:
countingbeans wrote:
Growing_Boy wrote:
I’ve done this since the days I used to struggle with the 35lbers on the flat DB bench. Works just fine.
So like what, 2… 3 weeks ago?
lol no braw like last Monday. [/quote]
lol You must do’s the creatinez too…
And to give a meaning to this thread, a picture I saw recently, useful in ramping. Also good for creating pumps, but alas that should get it’s own thread.
[quote]Professor X wrote:
Did the world end?[/quote]
Yes 
[quote]Artem wrote:
Cephalic_Carnage wrote:
Artem wrote:
MeinHerzBrennt wrote:
Artem wrote:
OK guys, I had my third ramping workout, now. Today was chest and I’m pretty sure I’m doing it wrong.
-flat dumbbell bench:
20s x 10; 40 x 8; 60 x 6; 70 x 4; 80 x 6 + drop sets
-incline dumbbell bench:
40s x 8; 60 x 4; 70 x 7 + drop sets
-decline dumbbell bench:
40s x 8; 60 x 5; 70 x 7
incline dumbbell fly:
20s x 10; 25 x 8; 30 x 9
…
Now, here is my previous chest workout when I was doing straight sets:
-flat dumbbell bench:
25s x 20; 45 x 12; 60 x 5; 80 x 7, 5, 4
-incline dumbbell bench:
40 x 12; 70 x 7, 5, 4, 3
-decline dumbbell bench:
70 x 5, 5, 5, 4
-HS incline press:
50/side x 13, 9, 8
With this new method, I didn’t even match my PR on flat, I matched it on incline, I set a PR on decline. But my overall volume was much lower. I don’t know if I’m doing this right…
I could press my working set with less of a warm up, but Professor X said that the warm up helps in the muscle growth. So I don’t know what to do here…
Are you going to or near failure on any of your warm ups?
How intense are you being with your sets? If you only have one top set you gotta give it everything you have.
I’ve always given it everything I have. I go to complete failure, then some partials, then 1 or 2 drops sets immediately
My warm ups aren’t too hard… I just feel they’re unnecessary. For example, on flat dumbbell press, I could have gone from 60s to 80s. I always have, gut I did the 70s and I’m not sure why. That’s just how pyramids work, I guess…
So what am I doing wrong? Why didn’t you go from the 60’s to the 80’s?
Come on. Have you ever watched a DVD of, say, Ronnie?
Try this next time… And you will get 8 or more reps on that last set… Stop being a pussy
Flat DB:
-20’s8
-40’s5
-60’s3
-80’sAMAP
Incline DB: (or do HS incline here)
-35’s6-8
-50’s3
-70’s*AMAP
(or just do your warm-ups like you did when using straight-sets… In that case, do the 40’s and then the 70’s top set…)
+Pec Deck or whatever for the pump…
Dude, you don’t need 4 pressing exercises just for your chest in a single session… That’s another possible reason for why you weren’t gaining strength the way you should have on your bulk…
Forget about the drop-sets for now, too. Just get your baseline with the “new” method, and then keep beating the logbook…
You can always up the volume later, but stick to the basics now and don’t overdo it.
If you want, use DC rest-pause on some machine press or whatever, but imo stick to 2 presses + some isolation stuff for now.
You guys say to train instinctively. I was training instinctively with straight sets, but now I need to be taught how to do this new method. I know it’s simple and all, but I feel I’m doing it wrong.
A little more confidence. Come on.
You mostly did it right previously, warm-up wise… You just did way more top sets than necessary.
More isn’t always better…
Alright, it’s starting to make sense, but about the Ronnie thing…
Firstly, yes, I have seen his videos.
But for example, I was watching him do barbell shrugs yesterday.
Now, I’m not Ronnie and all that, but you brought it up so I’ll discuss it.
He seemed to be having a hell of a time with all of his sets, not just like the 700lb top set. And he did all of the warm ups for some pretty high reps. Surely, that took away from how many reps he could do on his last set?
Shouldn’t I never be going below 6-12 reps, even for warm ups, if they’re going to aid hypertrophy, because that’s mostly the hypertrophy rep range?[/quote]
I mentioned in one of my previous posts that the way I present things there (with descending reps on warm-ups) is simply my preference, and also mentioned the alternative: Keeping reps on all warm-ups roughly the same/higher/whatever. This is up to you.
So do either
1358-10
2255-6
3153-4
(3651 if I feel the need)
405*AMAP (6-12 or whatever)
This is my preferred way.
Or
1358
2258
3158
405AMAP (2-12 or whatever) ← What most others still do, I just used 8 reps here as an example. This is closer to professor X’s way, I believe.
It’s totally up to you. I don’t like doing 12 reps on my second and third warm-up, because this tires me out too much, usually, even with the lower weights. Maybe it’s just my muscle-fiber composition or whatever.
Just pick one of the above methods and stick to it.
Now, what you DO NOT want to do:
(warm-up)
22512
23512
24512
25512
That is pretty much standard high volume stuff, you could just as well do straight sets instead…
[quote]Cephalic_Carnage wrote:
It’s totally up to you. I don’t like doing 12 reps on my second and third warm-up, because this tires me out too much, usually, even with the lower weights. Maybe it’s just my muscle-fiber composition or whatever.
[/quote]
Ya, I’ve been following your recommendations since i started 3 weeks ago 
Anything over 5-7 reps tends to drain me out.
Artem what he has me doing is:
1 set 5 of 50%
1 set 5 of 75% of the working weight you want.
You and me are around the same weights as far as i can see so maybe try that ?
[quote]SmallToBig wrote:
Cephalic_Carnage wrote:
It’s totally up to you. I don’t like doing 12 reps on my second and third warm-up, because this tires me out too much, usually, even with the lower weights. Maybe it’s just my muscle-fiber composition or whatever.
Ya, I’ve been following your recommendations since i started 3 weeks ago
Anything over 5-7 reps tends to drain me out.
Artem what he has me doing is:
1 set 5 of 50%
1 set 5 of 75% of the working weight you want.
You and me are around the same weights as far as i can see so maybe try that ?
[/quote]
Just want to add that you’re on BBB, that’s a bit of a different story than standard bodybuilding stuff.
Once you get stronger, you’ll probably want to do 2 sets of 5 at 50 and then at 75, or switch to a ramping-style warm-up protocol (plus possibly a less joint-intensive program).
Right now you’re still a complete beginner and very weak (no offsense, of course), so that kind of warm-up works well for you. With the stronger guys, things are usually a little different.
If I wanted to do a heavy squat set with 585 or more, I can’t just start off by doing 5 reps at 295-300 or so if it’s the first exercise of the day… I’d want to warm-up more thoroughly.
