Big Phil ,question for you ....

Iabadman · Feb 10, 2004

Big Phil ,question for you ....

Do recomend those books that your old pal Leo Costa wrote back in the mid 90s ?[ I think Beyond Mass and Serious Mass] I have a kid that has great genetics and lots of time on his hands that I thought might respond well to those methods .Do you know if those books are still around and are they how you derived your methods ? By they way ,I wanted to thank you for all of your insiteful posts over the last month or so . You have been sharing alot of cool stuff with us instead of always goofing around ,it is much appreciated. Thank you! And don't think that I have forgot about you, but my neice tried to kill herself after her mom passed away last month, and it has been a very rough time for all of us.I really hope that you and your family are well and Look foreward to too speaking with you in the near future. Take Care Big guy !!!

DIEZEL666 · Feb 10, 2004

Iabadman

I believe the truth of the matter is those books were based on Phils training, not the other way around. Costa stole Phil's ideas, tweaked them for marketing and sold them as "secret bulgarian methods". Talk to Phil about his training. I trained under his guidance last year and made some excellent gains. Good luck.

Derek · Feb 10, 2004

Interesting...

I have big Beyond Belife 3

Iabadman · Feb 10, 2004

Thanks Diezel , I had a feeling that it was that way, but I was waiting for Phils response. I appreciate the heads up though. Phil have you read the books ? Do you think that they are good ? I would be curious to read them just for entertainment if anything.If you recomend them , hopefully I can find them somewhere. Maybe I will buy them for the kid, but I will steal them and read them first.LOL!

Derek · Feb 10, 2004

ill copy it if anyone wants.. however do a search I beleive someone added the pages to a website.

Iabadman · Feb 10, 2004

Thanks Derek that is way cool of you . I would love to have a copy if you don't mind. How do you want send it to me ? Let me know and we can go from there.....take care bro and thanks again.

Derek · Feb 10, 2004

I can send it to you via mail.. Ill just have to make some copies

pm me your addy or email me at [email protected]

DIEZEL666 · Feb 10, 2004

Iabadman

here is the 4 day program from Leo Costas Big Beyond Belief 3.

Serious Growth Level III

4 Days a week Level One

Ramps are 3 weeks long and are always followed by
training phases which are 3-6 weeks long (this all
depends on how you feel you are recovering, when in
doubt just stay there for 6 weeks). Ramps are called
"hyperaccelerations" and training phases are called
"hyperadaptations." Each training phase is set up for
the specific ramp that has taken place before it. You
can't mix and match. You will find that you "like" one
particular ramp/training phase better than the others.
You HAVE to do the reps, sets and rest periods EXACTLY
or it won't work. Never go over 45 minutes! If you
follow the specific rest periods it should work out
exactly. You pick the exercises you want to do. After
you do it all one time you can go back and do your
favorite ramp and training phase but you HAVE to go by
the book at least one whole time thru. You must do the
body parts in the order they are listed. If you don't,
some guy from Bulgaria comes to your house and smacks
you.
Ramp 1 Week 1
120 sec rest between sets ALL WEEK
Day 1 (Endurance= 13-15 reps)
3 sets of all
Back, Chest, Bi, Calf
Day 2 (Endurance= 13-15 reps)
3 sets of all
Delts, Tri, Thigh, Abs
Day 3 (Strength= 10-12 reps)
3 sets Back, Chest, Thigh
1 sets Delts
2 Calves
1 Bi, Tri
Day 4 (Power= 8-10 reps)
3 sets Thigh, Chest, Back
1 Delts
2 calf
1 Tri, Bi
Ramp 1 Week 2
90 sec rest between sets ALL WEEK
Day 1 (13-15 reps)
4 Sets Back, Chest, Bi, Calf
Day 2 (13-15 reps)
4 sets Delts, Tri's, Thighs, Abs
Day 3 (10-12 reps)
4 Back, Chest, Thighs
1 Delts
2 Calves
1 Bi, Tri
Day 4 (8-10 reps)
4 Thighs, Chest, Back
1 Delts
2 Calf
1 Tri, Bi
Ramp 1 Week 3
90 Sec Rest all week
Day 1 (13-15 reps)
5 sets Back, Chest, Bi's, Calves
Day 2 (13-15)
5 Delts, Tri, Thighs, Abs
Day 3 (10-12 reps)
5 sets Back, Chest, Thighs
2 delts
2 calves
1 Bi, Tri
Day 4 (8-10)
5 sets Thighs, Chest, Back
2 delts
2 calf
1 tri, bi
END OF RAMP ONE
TRAINING PHASE 1
(4-6 weeks, backs off training a bit and allows growth
to occur)
Repeat days 1-4, 3-6 weeks
3 minutes rest between sets all week, every week
Day 1 (10-12 reps)
3 sets Back, Chest, Bi, Calves
Day 2 (10-12)
3 sets Delts, Tri, Thighs, Abs
Day 3 (8-10 reps)
3 sets Back, Chest, Thighs
1 Delts
2 calves
1 Bi's, Tri's
Day 4 (5-7 reps)
3 sets Thighs, Chest, Back
1 Delts
2 Calves
1 Tri, Bi
~~~~~~~~~~~Ramp 2 Training Phase 2 ~~~~~~~~~~~~~~~~
Ramp 2 Week 1
150 sec rest between sets all week!
Day 1 13-15 reps
3 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
3 sets chest, back, thighs, calves, tri's
Day 3 10-12 reps
3 sets back chest thighs
1 delts
2 calves
1 bi, tri's
Day 4 8-10 reps
3 thighs, chest, back
1 delts
2 calves
1 tri's, bi's
Ramp 2 Week 2
90 sec rest all week
Day 1 13-15 reps
3 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
3 sets chest, back, thighs, calves, tri's
Day 3 10-12 reps
3 sets thighs, chest, back
2 calves
1 delts, bi's, tri's
Day 4 8-10 reps
3 back, chest, thighs
1 delts
2 calves
1 tri, bi's
Ramp 2 Week 3
60 sec rest all week between sets!
Day 1 13-15 reps
4 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
4 sets chest, back, thighs, calves
3 tri's
Day 3 10-12 reps
4 sets back, chest, thighs
3 calves
2 delts
1 Tri's, Bi's
Day 4 8-10 reps
4 sets Thighs, chest, back
3 calves
2 delts
1 Tri's, Bi's
END OF RAMP 2
Training Phase 2 (4-6 weeks)
90 rest all week every week for this phase
Day 1 13-15 reps
4 sets back, chest, Bi's, calves
Day 2 13-15 reps
4 sets delts, tri's, thighs, abs
Day 3 10-12 reps
4 back, chest
2 calves
1 Tri's, bi's
Day 4 8-10 reps
4 sets Thighs, chest
2 delts, calves
1 Tri's, bi's
~~~~~~~~~~~~~~Ramp 3 Training Phase 3~~~~~~~~~~~~~~~
Ramp 3 Week 1
3 minutes rest between sets all week
Day 1 13-15 reps
3 sets back, chest
4 bi's
3 calves
Day 2 13-15 reps
4 sets delts, tri's
3 thighs, abs
Day 3 10-12 reps
3 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
3 Thighs, chest, back
2 delts, calves
Ramp 3 Week 2
[rest periods start changing alot day by day]
Day 1 13-15 reps
2 min rest
3 sets back, chest
4 bi's
3 calves
Day 2 13-15 reps
2 min rest
4 sets delts, tri's
3 thighs, abs
Day 3 10-12 reps
90 sec rest
3 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
60 sec rest
3 thighs, chest, back
2 delts, calves
Ramp 3 Week 3
Day 1 13-15 reps
2 min rest
4 back, chest
5 bi's
4 calves
Day 2 13-15 reps
2 min rest
5 delts, tri's
4 thighs, abs
Day 3 10-12 reps
90 sec rest
4 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
60 sec rest
4 thighs, chest, back
2 delts, calves
END RAMP 3
Training Phase 3 , 4-6 weeks
Day 1 13-15 reps
60 sec rest
4 back, chest, bi's, calves
Day 2 13-15 reps
60 sec rest
4 delts, tri's, thighs, abs
Day 3 8-10 reps
2 min rest
3 back, chest, thighs
1 delts
2 calves
1 bi's, tri's
Day 4 4-6 reps
3 min rest between sets
3 thighs, chest, back
1 delts
2 calves
1 tri's, bi's
~~~~~~~~~~~~~~~~~~~~THE END of 4 day a
week~~~~~~~~~~~~~~~~~

Hope that helps some.

Derek · Feb 10, 2004

I dont like elitefitness but there are some topics on this training metod
Big Beyond Belief

BBB 3

Iabadman · Feb 10, 2004

Diezel 666 , you are the best bro . To go and look all that up for me and write it out is abolutely amazing of you. You are truely an awesome person my friend . My iron brother if you will . [ and for Derek to offer to send me a copy from Canda , just truely a bunch of great guys here . I feel blessed to have found this place ]

Anyway Diezel 666 , being the student of the game that you are .What is your opinon of this type of training? What were the pros and cons of this system in your very intelligent eyes? I like the set up ,how does the advanced routine differ from the one posted ? Do you use the same exercises all the way though and each consecutive week? Or do the excersises matter ? Are you still trying to get stronger each workout? Hopefully Derek will send me out a copy soon so I can research this stuff myself. I have decided to lean down [ near contest shape ] and hold it until the end of summer, and then make my decision to use gear a become a beast again or just maintain a lean healthy appearance and be a fan from a far. If I decide to bulk up ,I will use DC's style of training , but for what I am after right now this style might give me more bang for my buck so to speak. This syle makes sense and seems to complement my genetics . [ I seem to thrive on short fast workouts with alot of frequency , definately a true fast twitch guy and tend to over train on too much volume or too crazy of intensity , especially being clean for 8 years] Thanks for doing what you did and I look foreward to your answers . Take care bro , your brother Iabadman

Derek · Feb 10, 2004

no problem dude.. Ill start photo copying the book.. D'oh! Did I just say that? Is that even legal??? lol

Anyways..
When I did it I found I got very strong on it. I was repping 315lbs on the squats with no warmups with ease.. I cant do that now...

I think DC training is based around the same princples except with BBB3 you start with 3sets and move up to 5 sets then you go back down in the hyper-growth phase.
I kept the same exercisses for the whole duraion which may have not been to cool for exercises like the back.. One exercise cant work that muscle. And deadlifts EOD would kill me.

Iabadman · Feb 10, 2004

Derek , thanks for your imput as well .Did you gain much size off that routine?

DIEZEL666 · Feb 10, 2004

Iabadman

My opinion on the program is that it has alot of good ideas that were lost when they tried to make it too scientific. "Hyper-adaption", "hyper acceleration" WTF. Lift, eat, rest, grow. How hard is that. The key to the program is the frequency of the bodyparts being hit. When you start to add the extra sets and reps it takes away from your recovery and you lose ground.

If I was to do a program similiar to this I would do something like LATS outlined in his "story" post. I think rotating exercises is key. I know Phil doesn't agree with me on this, but it was mentally hard to go in and squat to failure 2-3 times a week. It took it's toll after a while. Same with any big excercise. Pretty soon your form detiorates and you push weight at any cost. That happened to me and I tore my pec in Oct. Rotating exercises will work as long as when you come back to the original exercise you are stronger.

Depending on your time and recovery ability I would either split your body into 2 or 3 parts and work out as often as you can recover. I found doing a 3 way split with Push, Pull, Legs works well for me. Be flexible, and if you have to take a day off, do it. If you have anymore questions, PM me.

DIEZEL666 · Feb 10, 2004

Iabadman

One more thing bro. I noticed on this system that it is in your best interest to avoid any type of "extended set" techniques like partials, forced reps, etc. I burned out way too fast doing those. Which is weird, because when I train DC style I also use partial reps on my last rest pause followed by the static and do fine.

The 6 days a week program is virtually identical, they just split the body different. The keys in the book seem to be, hit the body 3 times per week and use the rep ranges noted. I still think that hitting your body 3 times every 8-9 days is much more effective than trying to force the growth in a week.