improving the big three

[dissipate]

1. what do you think of doing it while cutting? (i'm just looking for strength gains)

2. a 2-5 poundage increase every week is suggested - does that apply to females and also people who're cutting?

3. would performing other exercises like leg presses or ab work or rotator cuff work (not according to the program) after the workout affect performance?

4. are the dips in the list narrow-grip or wide-grip?

thanks!!

[heathj]

1. what do you think of doing it while cutting? (i'm just looking for strength gains)

2. a 2-5 poundage increase every week is suggested - does that apply to females and also people who're cutting?

3. would performing other exercises like leg presses or ab work or rotator cuff work (not according to the program) after the workout affect performance?

4. are the dips in the list narrow-grip or wide-grip?

thanks!!

1. I would just try to maintain strength while cutting.
2. Suggested, it won't work for everyone all the time. Again, look to #1.
3. No, if you have the energy. I wouldn't do leg press after your workout though..why??
4. Whatever floats your boat.

[Maki Riddington]

1. what do you think of doing it while cutting? (i'm just looking for strength gains)

It will be effective either way.

2. a 2-5 poundage increase every week is suggested - does that apply to females?

Why not?

3. would performing other exercises like leg presses or ab work or rotator cuff work (not according to the program) after the workout affect performance?

Rotator cuff work is fine, but do not add in any other leg movements.

4. are the dips in the list narrow-grip or wide-grip?

Either way, it won't make a huge difference.

[dissipate]

Thanks for the replies heathj and Maki!

Maki:
2. The last time I tried a 2-5 pound increase every week I got stuck really fast lol. But it was a group per week program and I guess it will be different this time seeing I'll be hitting them three times a week.

3. Sorry, does that mean no calves also?

And also, I was doing carb cycling last week (this week is off week) with Mon Tues low, Weds high, Thurs Fri Sat low, Sun high. I want to continue carb cycling when I start this program; should I be putting one of my high days on Fri? How do you think I should arrange this?

[Maki Riddington]

The last time I tried a 2-5 pound increase every week I got stuck really fast lol. But it was a group per week program and I guess it will be different this time seeing I'll be hitting them three times a week.

Q: What if I stall in one of the three main lifts?

A: This is a bit more complicated. I would suggest that you start by lowering the lift that is stalled by 5%. So for example, if you’re stuck at 300 on the bench press on your max day, you’d jump back to 285 and work your way up again. Other changes that could be made are, decreasing the load used on your 6-8 rep day and/or performing only one set on your max day. Also, a deloading phase is suggested at some point. Preferably every 3-4 weeks.

Q: How do I progress in terms of weight--do I use the same weights for the duration of the program?

A: No, every week you should strive to increase your poundage by 2-5 pounds in each training session. At some point you will hit a wall and it is there that you will center your attention on your heavy day and level off on the other two sessions. In other words, the loads used on your 15 rep day and on the 6-8 rep day would stay the same.

Sorry, does that mean no calves also?

No, I didn't throw them in there since they're a small muscle group. If you wish, you can add some calf work in. I'd suggest using a method that Lyle M talks about in his Q&A column.

http://www.wannabebig.com/article.php?articleid=172

And also, I was doing carb cycling last week (this week is off week) with Mon Tues low, Weds high, Thurs Fri Sat low, Sun high. I want to continue carb cycling when I start this program; should I be putting one of my high days on Fri? How do you think I should arrange this?

Put your high day on your maximum day. You don't want to end up lifting max weights with low glycogen levels, it sucks. Since the high rep day is placed in-between your medium and max days, I'd use the high rep day to deplete you and keep your carbs low on this day and the next. Then on maximum day you can start carbing up and hit the gym. Be sure to carb up well before you hit your max day. Give your self at least 3-4 square meals and plenty of water before hitting the gym.

[dissipate]

Thanks Maki!

You wrote "day 1 focuses on hypertrophy with each set being taken one rep away from failure" and in the program, reps are 8 on day 1, so do I do 8 reps or till near failure?

And also, I'm planning to do all the exercises you suggested; is this an okay exercises order or is there something better:

back squat
flat bench press
deadlift
dips
chinups
bb shoulder press
bb bicep curl

[dissipate]

and... is there a need to perform warmup sets or do i just go straight into it?

[Maki Riddington]

You wrote "day 1 focuses on hypertrophy with each set being taken one rep away from failure" and in the program, reps are 8 on day 1, so do I do 8 reps or till near failure?

8 is used as a general guideline. You want to pick a weight you can lift for 8 reps and stop short of it for all the working sets. If you can barely lift 8 reps on the first set, you can be sure you won't reach it using the same weight on your second set. If you do, the first set wasn't done properly.

And also, I'm planning to do all the exercises you suggested; is this an okay exercises order or is there something better:

back squat
flat bench press
deadlift
dips
chinups
bb shoulder press
bb bicep curl

Yup. You might find that after squatting when you move onto your bench you'll find that your strength has increased. You can think of this as a neural jump start. I've found that squatting heavy and then moving on to my bench is a great way to get the nervous system revved up.

[Maki Riddington]

and... is there a need to perform warmup sets or do i just go straight into it?

Yes, warm up first. An easy way to perform a very functional warm up is to start with 10 minutes on the bike or whatever you want to use. Then move into a warm up where you will be using all joints in all planes of motion.

Perform jumping jacks for 30 seconds, rest 30 seconds and do some burpees for another 15 seconds. Rest a minute or so and then perform some bodyweight jump squats followed by some explosive push ups. The key is to stimulate not fatigue the body so do these movements until you get a slight pump or you start sweating lightly.

Let me know how it goes.

[dissipate]

thanks for the replies maki! will write about the workouts in my journal.

[Maki Riddington]

I'll be sure to check in.

[dissipate]

maki, what's a deloading phase? what's it for and why do you suggest it be done every 3-4 weeks?

[PowerManDL]

Deloading phases, strictly, are designed to allow the body to recover from fatigue accrued during previous blocks of heavy loading, and ultimately push past previous levels because of the rebound effect.

Though in this sense, it's not a strict deloading-- it's more of a rest/active recovery week than it is a true deloading taper. In any event, it's just to give you a short break so you don't run yourself into the ground.

[ryuage]

wow i find that squatting and then moving to bench counter productive for me as squats take a whole lot, if I did a full body id have to do my upper body before i even touched lower body.

[dissipate]

hmm what should i do during the rest/activity recovery week? should i stop lifting? do other exercises? same exercises but lower in weight and high rep like the 2nd day?

[PowerManDL]

It's really up to you, and how hard you've trained (and plan to train in the next block).

Some folks do fine just getting in a week of straight rest. Some people like to do cardio. Some like to do some very light workouts, just to get in some gym time.

All are viable options; the key is to not add any further stress to the body.

[Maki Riddington]

*high fives Matt*

[dissipate]

ahhh ok. thanks powerman!!

[dissipate]

hey maki, in the FAQ you suggest lowering stalled lifts by 5%. if i'm stuck on say bench press for the 3rd day, should i lower all other days by 5% as well or only the 3rd day?

[dissipate]

i'm currently stuck with the curls because my right arm is weaker than my left, and was wondering if i should eat more and lift or whether it'd be better to stop using the routine for that exercise and work on balancing the arms first?

[Maki Riddington]

i'm currently stuck with the curls because my right arm is weaker than my left, and was wondering if i should eat more and lift or whether it'd be better to stop using the routine for that exercise and work on balancing the arms first?

Just switch to a unilateral method either by using a cable or by performing dumbbell precher curls. The 5% was directed at the three main lifts, not accessory lifts.

[dissipate]

ok. thanks maki!

[dissipate]

yo maki.. this is for you

27/6/05 - 2/9/05 (9.7 weeks, 3 reps)
Squats
99lb----->132lb

Bench
82.5lb----->93.5lb

DL
88lb----->121lb

Military Press
49.5lb----->60.5lb

Chinups
110lb----->122lb

Dips
110lb----->133.1lb

BB Curls
38.5lb----->49.5lb

[Maki Riddington]

Are you satisfied?

[dissipate]

squats, DL, chinups, dips - quite! bench, military press, curls - not really. what do you think of my results?