Some Types of Ramping

Bigger Stronger Leaner Christian Thibaudeau Coaching
21

In beast bodybuilding phase 1, on the motor skill learning days, should we use straight sets with the same load for the whole workout or ramp up?

Quote:

Week 1: You’ll use 80% of your maximum and perform as many sets of three reps as possible in 20 minutes. I’ve found that sets of three are ideal with 80%. Any more than that and fatigue accumulates much faster, which requires you to take longer rest periods between sets and thus lead to less reps being performed. Less than three reps won’t lead to a significant reduction in fatigue, and generally doesn’t lead to an increase in the total number of lifts (maybe in the total number of sets, but not in the total number of lifts).

22

[quote]CPerfringens wrote:
In beast bodybuilding phase 1, on the motor skill learning days, should we use straight sets with the same load for the whole workout or ramp up?

Quote:

Week 1: You’ll use 80% of your maximum and perform as many sets of three reps as possible in 20 minutes. I’ve found that sets of three are ideal with 80%. Any more than that and fatigue accumulates much faster, which requires you to take longer rest periods between sets and thus lead to less reps being performed. Less than three reps won’t lead to a significant reduction in fatigue, and generally doesn’t lead to an increase in the total number of lifts (maybe in the total number of sets, but not in the total number of lifts).[/quote]

Motor learning is not the same thing as ramping. Ramping is basically used to work up to the max you can do on a day, thus the training is autoregulated via the load used.

With the motor learning method autoregulation occurs via the duration of the work period: you do as man sets as you can for a given time frame… on the days you are in good shape you’ll do more sets (you are able to take shorter rest periods) and on the days you are tired you will reach less total sets, thus the training is still autoregulated.

23

[quote]Scottish 190 wrote:
Guys, relax. Its ramping for the workout not revamping the workout. It’s the principle that CT’s talking about that matters. A percent here or there is not really going to make or break you. Especially during the lower percentage part of the ramping. Once you get above the 60% mark I can see it being more important but even then its not the linchpin for the whole workout. Focus less on this and more on how you move the weight and what kind of intensity and mind set you show up to work out with and you’ll be fine. Stop getting caught up on the little things and missing the big picture.[/quote]

Thank God for some clear understanding.

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[quote]Christian Thibaudeau wrote:
CPerfringens wrote:
In beast bodybuilding phase 1, on the motor skill learning days, should we use straight sets with the same load for the whole workout or ramp up?

Quote:

Week 1: You’ll use 80% of your maximum and perform as many sets of three reps as possible in 20 minutes. I’ve found that sets of three are ideal with 80%. Any more than that and fatigue accumulates much faster, which requires you to take longer rest periods between sets and thus lead to less reps being performed. Less than three reps won’t lead to a significant reduction in fatigue, and generally doesn’t lead to an increase in the total number of lifts (maybe in the total number of sets, but not in the total number of lifts).

Motor learning is not the same thing as ramping. Ramping is basically used to work up to the max you can do on a day, thus the training is autoregulated via the load used.

With the motor learning method autoregulation occurs via the duration of the work period: you do as man sets as you can for a given time frame… on the days you are in good shape you’ll do more sets (you are able to take shorter rest periods) and on the days you are tired you will reach less total sets, thus the training is still autoregulated.[/quote]

How would you rate motor learning effectiveness versus ramping for strength development ?
When would you include motor learning in someone’s training ?

25

is aybody in forum who can give me an example for ramp training because i am confused with this type of training so i need help!

26

[quote]Thy. wrote:
Christian Thibaudeau wrote:
CPerfringens wrote:
In beast bodybuilding phase 1, on the motor skill learning days, should we use straight sets with the same load for the whole workout or ramp up?

Quote:

Week 1: You’ll use 80% of your maximum and perform as many sets of three reps as possible in 20 minutes. I’ve found that sets of three are ideal with 80%. Any more than that and fatigue accumulates much faster, which requires you to take longer rest periods between sets and thus lead to less reps being performed. Less than three reps won’t lead to a significant reduction in fatigue, and generally doesn’t lead to an increase in the total number of lifts (maybe in the total number of sets, but not in the total number of lifts).

Motor learning is not the same thing as ramping. Ramping is basically used to work up to the max you can do on a day, thus the training is autoregulated via the load used.

With the motor learning method autoregulation occurs via the duration of the work period: you do as man sets as you can for a given time frame… on the days you are in good shape you’ll do more sets (you are able to take shorter rest periods) and on the days you are tired you will reach less total sets, thus the training is still autoregulated.

How would you rate motor learning effectiveness versus ramping for strength development ?
When would you include motor learning in someone’s training ?
[/quote]

Actually it depends on the individual… someone who is not super efficient at an exercise will benefit more from motor learning work whereas someone with good mastery of a lift will do better on ramping.

In an advanced individual ramping is better to build strength, motor learning is better for strength stabilization.

27

[quote]Christian Thibaudeau wrote:
Thy. wrote:
Christian Thibaudeau wrote:
CPerfringens wrote:
In beast bodybuilding phase 1, on the motor skill learning days, should we use straight sets with the same load for the whole workout or ramp up?

Quote:

Week 1: You’ll use 80% of your maximum and perform as many sets of three reps as possible in 20 minutes. I’ve found that sets of three are ideal with 80%. Any more than that and fatigue accumulates much faster, which requires you to take longer rest periods between sets and thus lead to less reps being performed. Less than three reps won’t lead to a significant reduction in fatigue, and generally doesn’t lead to an increase in the total number of lifts (maybe in the total number of sets, but not in the total number of lifts).

Motor learning is not the same thing as ramping. Ramping is basically used to work up to the max you can do on a day, thus the training is autoregulated via the load used.

With the motor learning method autoregulation occurs via the duration of the work period: you do as man sets as you can for a given time frame… on the days you are in good shape you’ll do more sets (you are able to take shorter rest periods) and on the days you are tired you will reach less total sets, thus the training is still autoregulated.

How would you rate motor learning effectiveness versus ramping for strength development ?
When would you include motor learning in someone’s training ?

Actually it depends on the individual… someone who is not super efficient at an exercise will benefit more from motor learning work whereas someone with good mastery of a lift will do better on ramping.

In an advanced individual ramping is better to build strength, motor learning is better for strength stabilization.[/quote]

Do you think I’d benefit from motor learning in my pressing ? I can bench press 105 kg and military press 65 kg (@ 65 kg bw)

If I do need it, could you give a basic template of where to put it in 3days/week pressing spec ?

Right now I do this:

Day 1
A. Pin Press ramp to 2-3 cluster reps
B. Bench Press ramp to 2-5
C. Second assistance pressing ramp to 4-5
D. Any pulling

Day 2
A. Military press ramp to 2-5
B. Deadlifts
C. Any pulling

Day 3
A. Bench press ramp to 2-5
B. Second assistance pressing ramp to 4-5
C. Any pulling