BBB Level 1 Ramp 1 6days per week

[Derek]

Day 1

(3) back
(3) chest
(3) bicep
(3) calf

120 seconds rest between sets
Cycle A- endurance 13-15 reps

Day 2

(3) delts
(3) tris
(3) thighs
(3) abs

120 seconds rest between sets
Cycle A- endurance 13-15 reps

Now just so I dont have to write the same thing for the next days, its the same workouts alternated back and forth for 6 days, however the 2nd workout the reps go down to 10-12, then the third workout goes down to 8-10.
Thats ramp 1

Ramp 1 ( week2)
Same idea except now you do 4 sets per exercise and cut the rest down to 90seconds.

Ramp 1 ( week 3)
Sets go to 5, and rest is still 90 seconds.


Week 4 we cut back to grow

sets are back to 3 rest is up to 180 seconds.
reps change from 10-12, next workout 8-10, next workout 5-7


Thats 1 month.

Ramp 2 week 1

Day 1

(3) back
(3) chest
(3) thighs
(3) calf
(3) bicep

150 second rest
13-15 reps

Day 2

(3) Chest
(3) back
(3) thighs
(3) calf
(3) tricep

rest 150seconds
13-15 reps

same as before next workout will be 10-12 reps, then 8-10 reps.

Ramp 2 week 2

same as above but rest gets down to 90 seconds.


Ramp 3 week 3

same as before but sets go to 4 and rest gets cut down to 60.

week 4 growth phase

Day 1
4 back
4 chest
4 bicep
4 cals

rest 90 seconds
resp 13-15

Day 2
4 delts
4 tris
4 thighs
4 calf

next workout 10-12 reps, then 8-10 reps.


Well thats pretty much it... then there is a twice per day training.


Damn... I using DC right now but I might try this one again...

hmmm

 

[edge250]

thank you so much bro, this is such a great workout. big bump for derek

 

[powerforward]

thanks man.

 

[Shelby]

Thank you Derek!

 

[RazorCuts]

The one thing i do not understand is if these routines are that good why change to different methods. You should be bigger beyond belief and not need to stray from this routine. Why because of genetics? People would not float from routine to routine if they were getting the results that these methods promise. Derek why did you stop using this and go to DC? Now DC is supposed to put as much mass on as you possibly can so why stop DC and go back to BBB?
I mean i had so many e mails saying people used other well known methods yet were not getting the results they hoped. Was it the routine? No as they were using proven routines from top notch trainers. Its either thier genetics or thier diet.
Do you see Ronnie jumping around? No he sticks to the same routine because he has been blessed and does not need to look for something else.
BBB is just a form of periodization with higher frequency. Is it a bad routine? Of course not but if it was giving everyone the results it promised everyone would be using it since it has been around for eons.
Most routines are using this method today to some extent, Chad Waterbury, Alwyn Cosgrove and others are swithching up sets,reps and resting x either daily or weekly.
The question is that why do people switch routines so much yet the top pros seem to stick to the same formula year after year and progress?
With BBB it can not be from adaption since things are always changing.
Doing BBB should make you BBB. Right?

RC

 

[edge250]

my opinion..............pros do not switch routines for 2 reasons.........they grow no matter what and they are hyper-sensitive to anabolics which means they pack on serious mass without paying any attention to periodization, tut, volume, etc. there cns is superior and they do not burn out, genetics plan and simple. now for the mainstream guy....we have to pay close attention to all these factors and are bodies seem to adapt very quickly to the same stimulation over and over so we always have to throw something new in which can lead to jumping from routine to routine. this can be a good or bad thing but for those that stick with it for the long run you learn more and more about your body and find what works best for you, you figure out when its time to adjust. there is no one best way to train if there was we would all be huge.

 

[MAINEVENT]

I may have missed this, but are sets taken to failure?

Also, thanks Derek!

 

[Conan21]

Main Event

I Read that book along time ago.

They recomend training to failure but relative failure not absolute failure. Push to where it is challenging but leave a lil bit left in the tank.

I think they recomended to keep constant tension. like for squats, you should try not to rest at the top. maybe a lil bit towards the end of the set on the last few reps. so full range of motion but just shy of lockout.

Atleast this is what the book had said from what I remember.

 

[irishwarrior]

thanks DEREK.

 

[Derek]

I got this book about 10 years ago. I gave it a go but never finished. Im not sure why... burnout? Boredom? I forget. I left it in the back shelf and took it out again only today when I notice people asking for it. My last post here was like 2-3 years ago.. LOL

I like to swicth up my routines in order to try new things. DC says low sets reps. Scott Abel like 20-30 sets... I wanna try different training ideas to see which ones i like the most and which ones makes sense to me.
Its all about learning...

So for those that were apreciative... Your Welcome!

 

[RazorCuts]

Derek this was no attack on you. I just wanted some input on why people think that switching routines so much that they think something magical will happen when thier are others who stick with the same routines forever and prosper.
Edge summed it up best.
Nice of you to post the routine as it may be what someone is looking for.
I think any routine that makes you stay consistant is the best even if that means changing things up.

RC

 

[Derek]

ah... no offense taking man..

YOu make good points... I hate training with a "system". BBB to DC to HST to Hit to POF.. hahaha when people jump to each of these routines we all think its the end to our stubborn slow growth. To be honest Ithink this is a marketing scam. Well Except DC training cause he didnt name it.. the many posters just called it DC training.

As long as you stick with a routine that you enjoy doing and being consitant will bring the best gains.

 

[LEX]

Good read guys but can we not use the letters "bbb" together for anything on this board. thanks.

 

[Tman2002]

I liked the Titan training manual

I liked the 6x4 sets, were you do 4 reps and rest ten seconds, then 4 reps rest ten sec till you get to six sets total. Same weight for 4 or 5 sets per bodypart.

 

[Tman2002]

This might be helpful

http://members.tripod.com/kristen_elisabeth/training.htm

 

[Derek]

What swrong with BBB?