Just completed the first night of this training protocol and can honestly say my vagina hurts. Anyone else have experience with this program? If so, share some of your experience. I know it’s not law that it must be completed in 45 minutes, however, I don’t even see how it’s possible. Nearly killed myself to get out of there in an hour from warm up to finish. Appreciate anyones knowledge of the program, and to the smartass that will inevitably remind me where the search button is; fuck you. Don’t care to read threads from '05.
[quote]jasmincar wrote:
I dont remember is it the full-body program 5 times a week when your alternate 55 and 410 for different group of exercise?
Yeah that one is pretty tough[/quote]
That’s the one.
I imagine it will be murder to get through if you are doing straight sets as opposed to ramping up to one top set… I don’t think the article specified which method to use. I could be wrong.
I remember that article but can’t think of the author’s name. I ran the idea past my training partner and he wasn’t into it but I’d still like to give it a shot.
Kinda enjoyed it, but would add some extra direct arm work if I started again. Did it around 50mins when I did not have to run after a dips/pull up belt across the gym.
At some point I was glad knowing the following day would be off.
I’ve done this programme through 2 full cycles. Once on the 5x5/4x10 and then on the suggested progression of 3x6/5x8.
I always used a major compound like back squats or deads, and I found that 4 days was more than enough. on 5 days per week I started to get sore joints etc. So I went with 4 days a week, with an optional 5th day of some arm work or similar (nothing too taxing).
I put on about 12lbs and got great strength gains. You really need to put away a lot of food to get the most out of it.
I actually always go back to this program when I cut, and a few weeks into it people tell me I look bigger, and I am always leaner. It kicks your ass and five days is too much for me. I use the workout every other day. My set up looks like this and I am using it now.
Mon/Wed/Fri= “stripped down” total body with 15 min interval training
Tues/Thurs/Sat= 20-30 min direct arm work the 30-60min steady state cardio
[quote]MiJuggernaut wrote:
I actually always go back to this program when I cut, and a few weeks into it people tell me I look bigger, and I am always leaner. It kicks your ass and five days is too much for me. I use the workout every other day. My set up looks like this and I am using it now.
Mon/Wed/Fri= “stripped down” total body with 15 min interval training
Tues/Thurs/Sat= 20-30 min direct arm work the 30-60min steady state cardio
Down 5 lbs in the first week.[/quote]
Interesting setup there… do you ramp up to one top set or do the 5x5 and 4x10 with the same weight?
I use the 5x5 variation where the first two sets are acclimation sets. Then the top weight is used for three straight sets. When you can get five on all three of those sets, up the weight. On the 4x10 I use the first set as a feel set then the same weight for 3x10. When you can get all three sets of ten, up the weight.
This seems to be the perfect volume an feel for me.
When I make through to the 6x3 I think I may use the perfect rep ramp/loading since it fits so well. I try to accelerate the weight as fast as possible on every rep and lower as fast as is still in control. I just have not yet stopped when the reps slow down. I instead try for my target numbers and this gives me a crystal clear picture of my progression.
I do not get it. I completed the workout today in exactly 55 min. With a half hour total locker room time, in and out in 1.5 hours
Most programs have Overhead pressing. BBB has OH pressing multiple times a week. Olympic guys do OH stuff all week. OH presses round out the big four in Wendler’s 5/3/1. OH presses are the cornerstone of most any delt routine, and CT has said that the push press is the best shoulder builder he knows. There is nothing inherently bad about OH pressing or doing it frequently. Poor technique or ego lifting can be an issue. I have been doing mine in a smith machine lately. Have never had shoulder pain even though in the last year I have done BBB and SDH. I think many people tolerate them well.
[quote]MiJuggernaut wrote:
I do not get it. I completed the workout today in exactly 55 min. With a half hour total locker room time, in and out in 1.5 hours
Most programs have Overhead pressing. BBB has OH pressing multiple times a week. Olympic guys do OH stuff all week. OH presses round out the big four in Wendler’s 5/3/1. OH presses are the cornerstone of most any delt routine, and CT has said that the push press is the best shoulder builder he knows. There is nothing inherently bad about OH pressing or doing it frequently. Poor technique or ego lifting can be an issue. I have been doing mine in a smith machine lately. Have never had shoulder pain even though in the last year I have done BBB and SDH. I think many people tolerate them well.[/quote]
Why do you jump around so much from program to program? You’ve made some damn good progress, so I’m not trying to knock you in any way. I’m just trying to figure out why you wouldn’t use SDH for mass gaining if you like the program.
BTW, as a more experienced lifter, how did you fare on BBB? I’ve noticed that some have had great success with that program.
MP-
I just cannot seem to stop myself from jumping around so much! Every time I read how someone has become the biggest, strongest, or leanest, I want to emulate their training program. Unfortunately I read too frequently. I think my progress has come from always bringing intensity in to the gym and always trying to train 5-6 days a week. I do think my progress would be better if I could stick to one program, at least I am sure I would be stronger. I did very well on BBB and stayed on it for longer than most programs.
IMO the 6 days per week variation is Best. I stopped BBB when I needed to cut. If there was a variation of the program used to cut, I would be on it right now. I am most lost on how to train while cutting. When I am ready to gain again, I plan on going back on BBB. Also the “ramp flu” is a real thing…I rarely get sick but it happened to me, and was probably the result nutritional undernourishment during the overeaching period as I was trying for a very clean bulk.