!berserker

[edge250]

your box is full

week 1 ramp 1 (4 day split)
120 seconds rest periods. day 1 & 2 13-15reps, day 3 & 4 10-12 reps


day 1
back 3
chest 3
bi 3
calves 3

day 2
delts 3
tris 3
thighs 3

day 3 off

day 4
back 3
chest 3
thighs 3
delts 1
calves 2
bi 1
tri 1

day 5
thighs 3
chest 3
back 3
delts 1
calves 2
tri 1
bi 1

sat/sun off

 

[Shelby]

thanks, you rock.
box is clear now

 

[edge250]

gotta check you ego at the door on this one. i'm on week 2 sets go to 4 and rest periods are down to 90 seconds. i was using the 45lb bar for my last set of curls today and 155 on the last set of incline press's.

 

[Shelby]

so basically what you're saying is that i'm going to be using just the ez-curl bar for reps?

 

[bulldog21]

gotta check you ego at the door on this one. i'm on week 2 sets go to 4 and rest periods are down to 90 seconds. i was using the 45lb bar for my last set of curls today and 155 on the last set of incline press's.

Yeah I have been doing something similar to this with 30-45 second breaks so 90 seconds sounds like an eternity.....Check your ego at the door and be ready to have a lot of jackass guys asking why do you use such light weight.....lol

 

[RazorCuts]

Is this the best way to put on muscle? Most are using Undulating Periodization and finding better gains alternating reps at each workout through out the week.( mon-5,tues-15,fri-10)
Or as Ironman's HIT ( stolen from Phil) recommended using different reps for each movement at every workout ,(1 set of 10 then 5 then 15).
I think its best to use the alternate methods as you still use heavier weights at each workout or at each week at least even though isolating muscle fibers can not be done and keeping reps in the 5-12 range will promote the most hypertrophy.

 

[KTT]

Big beyond belief

your box is full

week 1 ramp 1 (4 day split)
120 seconds rest periods. day 1 & 2 13-15reps, day 3 & 4 10-12 reps


day 1
back 3
chest 3
bi 3
calves 3

day 2
delts 3
tris 3
thighs 3

day 3 off

day 4
back 3
chest 3
thighs 3
delts 1
calves 2
bi 1
tri 1

day 5
thighs 3
chest 3
back 3
delts 1
calves 2
tri 1
bi 1

sat/sun off

Isn´t it better to take day 5 off and train instead on sat ?
So you have one day rest between the two fullbody-days.

KTT

 

[El_Animal]

Isn´t it better to take day 5 off and train instead on sat ?
So you have one day rest between the two fullbody-days.

KTT

If you could recover from it...

 

[edge250]

the theory behind bbb is that muscle tissue heals much faster than originally thought. i love this routine. i no longer get sore.

 

[edge250]

i'll post the full 4 week ramp tomorrow

 

[Shelby]

i'll post the full 4 week ramp tomorrow

Thanks. I just started this and don't really know what to do after week 1, lol

 

[edge250]

ramp 1 week 2
90seconds rest

day1 13-15 reps
4 back
4 chest
4 bi
4 calf

day2 13-15reps
4 delts
4tri
4thigh

day3 10-12 reps
4back
4chest
4thigh
1delt
2calf
1bi
1tri

day 4
4thigh
4chest
4back
1delt
2calf
1tri
1bi

 

[edge250]

ramp 1 week 3
90 second rest

day1 13-15reps
5 chest
5back
5bi
5calf

day 2 13-15reps
5delt
5tri
5thigh

day 3 10-12
5back
5chest
5thighs
2delts
2calf
1bi
1tri

day 4 8-10
5thigh
5chest
5back
2delts
2 calf
1tri
1bi

 

[edge250]

week 4 "growth phase"

180 seconds rest


day 1 10-12
3 back
3 chest
3 bi

day 2 10-12reps
3 delts
3 tri
3 thigh

day 3 8-10reps
3back
3chest
3thighs
1delt
2calf
1bi
1tri

day 4 5-7reps
3thigh
3chest
3back
1delts
2calf
1 tri
1bi.

thats the 1st month when your ready for ramp #2 let me know and i will post it up

 

[Shelby]

awesome, thanks again.

 

[Shelby]

edge - when you move up a rep range (like from 13-15 to 10-12), approx. what percentage increase do you use in weight? 5% ? 10%?

 

[edge250]

uh cant really say i just pick a weight i know i could do 10-12 with and then start lowering the weight for each remaining. by the time at my last set the weights are pretty low

 

[Shelby]

So you're not using the same weight for all 3 sets? I started last night, and my first set I got 15 reps (close to failure but not quite). Then on subsequent sets I kept the same weight but only got 13 reps or so. Maybe later when the rest periods are shorter, I'll have to lower the weight for subsequent sets.

 

[edge250]

i have low endurance so i cant maintain the same weights set after set, i get so pumped it forces me to use less weight.

 

[Shelby]

Gotcha. I just ordered BBB off amazon, so now I can stop bugging you about it lol. Anyone ever try his Titan Training system?

**also wanted to put the words "Leo Costa" into this thread, so that anyone searching for it some time from now can find this.