BIG BEYOND BELIEF

[massnup]

Six Days Per Week
One Workout Per Day

Ramp 1 week1

Day 1
back 3 sets 120 sec rest 13- 15 reps
chest 3sets 120 sec rest 13- 15 reps
bicep 3 sets 120 sec rest 13- 15 reps
calf 3 sets 120 sec rest 13- 15 reps



Day 2
Delts 3 sets 120 sec rest 13- 15 reps
tris 3 sets 120 sec rest 13- 15 reps
thighs 3 sets 120 sec rest 13- 15 reps
abs 3 sets 120 sec rest 13- 15 reps

Day 3
chest 3 sets 120 sec rest 10-12 reps
back 3 sets 120 sec rest 10-12 reps
bicep 3 sets 120 sec rest 10-12 reps
calf 3 sets 120 sec rest 10-12 reps

Day 4
Delts 3 sets 120 sec rest 10-12 reps
tris 3 sets 120 sec rest 10-12 reps
thighs 3 sets 120 sec rest 10-12 reps
abs 3 sets 120 sec rest 10-12 reps

Day 5
back 3 sets 120 sec rest 8-10 reps
chest 3 sets 120 sec rest 8-10 reps
calf 3 sets 120 sec rest 8-10 reps
bicep 3 sets 120 sec rest 8-10 reps

Day 6
delts 3 sets 120 sec rest 8-10 reps
tris 3 sets 120 sec rest 8-10 reps
thighs 3 sets 120 sec rest 8-10 reps
abs 3 sets 120 sec rest 8-10 reps


Ramp 2 week 2

Day 1
back 4 sets 90 sec rest 13- 15 reps
chest 4sets 90 sec rest 13- 15 reps
bicep 4 sets 90 sec rest 13- 15 reps
calf 4 sets 90 sec rest 13- 15 reps



Day 2
Delts 4 sets 90 sec rest 13- 15 reps
tris 4 sets 90 sec rest 13- 15 reps
thighs 4 sets 90 sec rest 13- 15 reps
abs 4 sets 90 sec rest 13- 15 reps

Day 3
chest 4 sets 90 sec rest 10-12 reps
back 4 sets 90 sec rest 10-12 reps
bicep 4 sets 90 sec rest 10-12 reps
calf 4 sets 90 sec rest 10-12 reps

Day 4
Delts 4 sets 90 sec rest 10-12 reps
tris 4 sets 90 sec rest 10-12 reps
thighs 4 sets 90 sec rest 10-12 reps
abs 4 sets 90 sec rest 10-12 reps

Day 5
back 4 sets 90 sec rest 8-10 reps
chest 4 sets 90 sec rest 8-10 reps
calf 4 sets 90 sec rest 8-10 reps
bicep 4 sets 90 sec rest 8-10 reps

Day 6
delts 4 sets 90 sec rest 8-10 reps
tris 4 sets 90 sec rest 8-10 reps
thighs 4 sets 90 sec rest 8-10 reps
abs 4 sets 90 sec rest 8-10 reps


ramp 3 week 3

Day 1
back 5 sets 90 sec rest 13- 15 reps
chest 5sets 90 sec rest 13- 15 reps
bicep 5 sets 90 sec rest 13- 15 reps
calf 5 sets 90 sec rest 13- 15 reps



Day 2
Delts 5 sets 90 sec rest 13- 15 reps
tris 5 sets 90 sec rest 13- 15 reps
thighs 5 sets 90 sec rest 13- 15 reps
abs 5 sets 90 sec rest 13- 15 reps

Day 3
chest 5 sets 90 sec rest 10-12 reps
back 5 sets 90 sec rest 10-12 reps
bicep 5 sets 90 sec rest 10-12 reps
calf 5 sets 90 sec rest 10-12 reps

Day 4
Delts 5 sets 90 sec rest 10-12 reps
tris 5 sets 90 sec rest 10-12 reps
thighs 5 sets 90 sec rest 10-12 reps
abs 5 sets 90 sec rest 10-12 reps

Day 5
back 5 sets 90 sec rest 8-10 reps
chest 5 sets 90 sec rest 8-10 reps
calf 5 sets 90 sec rest 8-10 reps
bicep 5 sets 90 sec rest 8-10 reps

Day 6
delts 5 sets 90 sec rest 8-10 reps
tris 5 sets 90 sec rest 8-10 reps
thighs 5 sets 90 sec rest 8-10 reps
abs 5 sets 90 sec rest 8-10 reps



Training phase 1, weeks 4,5,6

Day 1
back 3 sets 180 sec rest 10- 12 reps
chest 3sets 180 sec rest 10- 12 reps
bicep 3 sets 180 sec rest 10- 12 reps
calf 3 sets 180 sec rest 10- 12 reps



Day 2
Delts 3 sets 180 sec rest 10- 12 reps
tris 3 sets 180 sec rest 10- 12 reps
thighs 3 sets 180 sec rest 10- 12 reps
abs 3 sets 180 sec rest 10- 12 reps

Day 3
chest 3 sets 180 sec rest 8-10 reps
back 3 sets 180 sec rest 8-10 reps
bicep 3 sets 180 sec rest 8-10 reps
calf 3 sets 180 sec rest 8-10 reps

Day 4
Delts 3 sets 180 sec rest 8-10 reps
tris 3 sets 180 sec rest 8-10 reps
thighs 3 sets 180 sec rest 8-10 reps
abs 3 sets 180 sec rest 8-10 reps

Day 5
back 3 sets 180 sec rest 5-7 reps
chest 3 sets 180 sec rest 5-7 reps
calf 3 sets 180 sec rest 5-7 reps
bicep 3 sets 180 sec rest 5-7 reps

Day 6
delts 3 sets 120 sec rest 5-7 reps
tris 3 sets 180 sec rest 5-7 reps
thighs 3 sets 180 sec rest 5-7 reps
abs 3 sets 180 sec rest 5-7 reps

 

[pars]

I am currently in week three of training phase 1 ( week 6 overall ) and have made some great gains on this program! Give it a try and you won't be disappointed.

I am not as huge as some of you guys but if your interested I am keeping a journal at bodybuilding.com ( as pars57 )

 

[2thmaker]

Isn't there one where you train twice a day seven days a week?

 

[Moen]

What I've never seen in any of the flares of info on bbb though, what does the book say on exercise choice, obviously compound-only but when do you switch etc ?

 

[edge250]

What I've never seen in any of the flares of info on bbb though, what does the book say on exercise choice, obviously compound-only but when do you switch etc ?

any compound exercise is fine, i hit a different one for each workout so basically when i did the 6 day per week workout hitting each bodypart 3x i used 3 different exercises. in the book they refer to "high neuro-muscular activation" or any exercise where the body is in movement when possible ie; dips, chins, squats, etc. are what is best. i love the bbb system, i tend to burnout after about 2 months on it. i like the continous changing of frequency, reps and rest periods. it is worth spending the $20 or so and buying the book, some of the stuff is a bit outdated but it is a good read.

 

[edge250]

Isn't there one where you train twice a day seven days a week?

2x per day 6 days a week. i did it for 6 weeks during the summer of my senior year in high school. it worked, would kill me now but as a young highly motivated kid full of naturally occurring hormones who's family owned a gym it worked, i gained several pounds naturally that summer.

 

[massnup]

Pick 3 exercises for a bodypart and each time you do that bodypart use one of the 3 exercises for the prescribed number of sets and reps and when you top out on that exercise and your gains stop on it then switch up that exercise.

Example

Chest
incline bb day 1
flat db day 3
dips day 5

then back on Monday do incline bb again.

What I've never seen in any of the flares of info on bbb though, what does the book say on exercise choice, obviously compound-only but when do you switch etc ?

 

[littlemack]

2x per day 6 days a week. i did it for 6 weeks during the summer of my senior year in high school. it worked, would kill me now but as a young highly motivated kid full of naturally occurring hormones who's family owned a gym it worked, i gained several pounds naturally that summer.

hahaha...Edge. I did the same thing back in the Summer of my senior year of my highschool! hahaha...

 

[Moen]

any compound exercise is fine, i hit a different one for each workout so basically when i did the 6 day per week workout hitting each bodypart 3x i used 3 different exercises. in the book they refer to "high neuro-muscular activation" or any exercise where the body is in movement when possible ie; dips, chins, squats, etc. are what is best. i love the bbb system, i tend to burnout after about 2 months on it. i like the continous changing of frequency, reps and rest periods. it is worth spending the $20 or so and buying the book, some of the stuff is a bit outdated but it is a good read.

Alright thx!

 

[tornquad2]

edge250

edge250 do you think if you burn out after two months that taking off a week every 8 weeks would help the cns recover and go back on it.

 

[dragonfire101]

I had a floppy disk that came with the manual with lots of routines on it. To bad I lost it because I did not own a PC back then so thought nothing of it.

 

[edge250]

edge250 do you think if you burn out after two months that taking off a week every 8 weeks would help the cns recover and go back on it.

yes. and there is a section in the book that has an active recovery phase that you apply when needed. thats why guys should buy the book if they want to utilize the workout. i would love to see an updated version of this, phil knows the guy behind it all.

 

[edge250]

the only part i dislike about the system is taking leg exercises down to 5-7 reps, i dont like to go that low/heavy for fear of injury, my quads tend to get really strong really quick and i pull muscles, strain tendons, tear ip bands....all that fun stuff

 

[Moen]

I dont like that either although I still do it (lol)

I think it's no big deal to not do quads exercises in a 5-7 range on this program, ofcourse keep doing all other bodyparts in that range

 

[tornquad2]

question

a few questions,sticking to compound movements only, when training delts should you only stick to presses and if you can't change the shape of the muscle do to genetics then why the real need to change excersises beside's just a change of pace.i can i do rack deads after squats and how many times a week would you do that.

 

[Golgo13]

A board member helped pitch this back in the day it came out, so we really shouldn't be too mean, but I feel it overcomplicated things for no reason.

 

[Moen]

Got a question on this: I started it today as outlined here, however I dont really know which weight to use.

Conan said the book says to go to 'relative failure', so today in week 1 I did my first set and left 1-2 reps in the tank, second set I had to go to failure to keep in the 13-15 range (yes even with 2 mins rest) and third set I had to reduce the weight to stay in the range.

What does the book say about this? Pyramid up these 3 sets or down like I did or ?

Thx

 

[edge250]

Got a question on this: I started it today as outlined here, however I dont really know which weight to use.

Conan said the book says to go to 'relative failure', so today in week 1 I did my first set and left 1-2 reps in the tank, second set I had to go to failure to keep in the 13-15 range (yes even with 2 mins rest) and third set I had to reduce the weight to stay in the range.

What does the book say about this? Pyramid up these 3 sets or down like I did or ?

Thx

i went to failure and because of the limited rest periods dropped the weight for each progressive set to stay as close to the targetted rep range as possible.

 

[Moen]

K thx edge, that's what I started doing and what makes the most sense anyway

 

[TooPowerful4u]

Interesting.....

What does the 2x/day 6day/wk split look like??????