Wannabebig 1.1 - A New and Improved Routine by Maki Riddington - May/June 2007

Six years later the new and improved WBB 1.1 has finally been released. This program is sure to make you faster, stronger and bigger!

http://www.wannabebig.com/article.php?articleid=314

Enjoy!

Daniel

Awesome job, and i like the accompanying videos.

very cool, looks like it should work well.

Is there any way you can either a) embed the videoes, or b) shrink the file size? 17 MB seems a little excessive....

It's so great to see the "rape your bodypart" splits losing favour. It's no secret that I prefer a "frequent hits" approach, myself.

Nice work Maki.

hi
would be awesome to have workout grids or excel of the workouts
thank you
Georgette

Looks fairly solid.

My only real criticism is that it seems to be fairly heavy on the shoulder work for the first couple of months. Then again if it's designed for a beginner it probably won't be much of a problem. Just my 2 cents.

I also like to stretch before a workout as I feel stiff and uncomfortable not doing so. (but that's just PP.)

Originally Posted by Songsangnim

Looks fairly solid.

My only real criticism is that it seems to be fairly heavy on the shoulder work for the first couple of months. Then again if it's designed for a beginner it probably won't be much of a problem. Just my 2 cents.

I also like to stretch before a workout as I feel stiff and uncomfortable not doing so. (but that's just PP.)

Dumbell shoulder presses and maybe chest presses are all I see. Not too much.

Originally Posted by RedSpikeyThing

very cool, looks like it should work well.

Is there any way you can either a) embed the videoes, or b) shrink the file size? 17 MB seems a little excessive....

I'll see what I can do!

Originally Posted by georgiep

hi
would be awesome to have workout grids or excel of the workouts
thank you
Georgette

Sounds a nice idea.

If anyone here is good at excel and could put them together, we'll happily throw them up for download.

If anyone here is good at excel and could put them together, we'll happily throw them up for download.

I can throw something simple together and post it up. I have nothing better to do for the rest of today, so why not help out WBB?

I'll post it up later.

Is something like this alright? (It's just an image to show you what it looks like so far)
http://img105.imageshack.us/img105/3...routinehm9.png

I was thinking about letting people insert their 1RM's and it would then instead of saying 65-75% say the weight. However, isn't this a routine mainly geared toward beginners anyway? How many beginners are going to know their 1RM? I wouldn't even suggest a beginner attempt a 1RM.

I was thinking instead of putting Wk 1-4, just have each week in its own seperate column. Then people can use it to keep track of their progress. For example, for week 1 once you're done with the workout just put "6x5-8 @ 175" (replacing the 65-75% with the weight they did.)

Sound good?

Thanks for all the hard work for putting this Routine together, I saved all the videos to a CD-R in order Day 1, Day 2, Day 4, Day 5 so that help me a lot in keeping things organized.

Originally Posted by KoolDrew

Is something like this alright? (It's just an image to show you what it looks like so far)
http://img105.imageshack.us/img105/3...routinehm9.png

I was thinking about letting people insert their 1RM's and it would then instead of saying 65-75% say the weight. However, isn't this a routine mainly geared toward beginners anyway? How many beginners are going to know their 1RM? I wouldn't even suggest a beginner attempt a 1RM.

I was thinking instead of putting Wk 1-4, just have each week in its own seperate column. Then people can use it to keep track of their progress. For example, for week 1 once you're done with the workout just put "6x5-8 @ 175" (replacing the 65-75% with the weight they did.)

Sound good?

Looks good.

You may want to consider putting the sets, reps and % into another column or at least making it easy to add those 3 pirces of info rather than writing it into one cell?

For the routine, is the weight supposed to be the same throughout all the sets or is it supposed to ramp up? The answer to this will effect how the excel grid will look.

I'm sorry, but what are loading parameters?

Originally Posted by leafy2

I'm sorry, but what are loading parameters?

How many sets, how many should be done per set (repetitions), how much weight should be used, and how long to rest between each set.

For example, if you were squatting on week 1, you'd do it 5-8 times, re-rack the weight, take a 1 minute break, then do it another 5-8 times, until you've done a total of 6 sets.

Originally Posted by KoolDrew

For the routine, is the weight supposed to be the same throughout all the sets or is it supposed to ramp up? The answer to this will effect how the excel grid will look.

The weight should stay the same.

The abdominals can be trained to failure using as much weight as possible and using between 6-12 reps.

So, you'd do 6-12 reps and see how many sets you can do? For things like side planks, I'm assuming you just hold it for as long as you can and do the set number of sets?

Hey Maki,

In the context of this program, what day(s) do you think are best suited to throw in a GPP session? Would you put them on a off day, or perhaps do a two-a-day type set up where the first part of the day you get the actual gym lifts in, and then maybe in the afternoon you do the GPP session?

I like your setup, it's similar to what I am doing now. Thanks again.

Looks like a nice new program to try. Ive actually been wanting to try one. My only concern is, the first couple stages seem light.. the 65 - 75% loading parameters are much lighter than what I have been doing. And then again, after these stages, it goes heavy to 90%. My question is, would this program be good for someone who has already been lifting heavy despite the low weight used in the beginning?

Originally Posted by RichMcGuire

Looks like a nice new program to try. Ive actually been wanting to try one. My only concern is, the first couple stages seem light.. the 65 - 75% loading parameters are much lighter than what I have been doing. And then again, after these stages, it goes heavy to 90%. My question is, would this program be good for someone who has already been lifting heavy despite the low weight used in the beginning?

IMO If you have been working in the higher percentage of your 1RM for a while, bumping that percentage of your 1RM down will be good for you. Your joints will probably thank you.

On paper, it might look light, but my guess is that if you stick to the prescribed rest periods (get a stop watch if you don't have one!) you will be struggling to get those last reps in your final set.

Originally Posted by phatmike

IMO If you have been working in the higher percentage of your 1RM for a while, bumping that percentage of your 1RM down will be good for you. Your joints will probably thank you.

On paper, it might look light, but my guess is that if you stick to the prescribed rest periods (get a stop watch if you don't have one!) you will be struggling to get those last reps in your final set.

After reviewing the rest periods of only 1 minute, I came to the same conclusion. Thankyou for your input. Going to give this one a try

Originally Posted by KoolDrew

So, you'd do 6-12 reps and see how many sets you can do? For things like side planks, I'm assuming you just hold it for as long as you can and do the set number of sets?

I mentioned that along side the push ups you will simply follow the sets and reps with each phase. So for phase one you'd do 6 sets to failure.

For the side planks and the ones on your forearms the gold standard to aim for is 3 minutes. Start with trying to hit 30 seconds and then a minute. There are progressions to the exercises but I tried to keep things as simple as possible.

If you need a challenging version just ask me here.

Originally Posted by phatmike

Hey Maki,

In the context of this program, what day(s) do you think are best suited to throw in a GPP session? Would you put them on a off day, or perhaps do a two-a-day type set up where the first part of the day you get the actual gym lifts in, and then maybe in the afternoon you do the GPP session?

I like your setup, it's similar to what I am doing now. Thanks again.

I'd opt to do GPP in the morning and train the afternoon. You'll be primed for a good workout later in the day as opposed to the AM.

If you can't afford the time of two a day sessions then throw it in on your off day.

The bottom line is, do what feels best. If you train better in the morning then lift first. Personally I lift better if I do my conditioning work first.

Originally Posted by RichMcGuire

Looks like a nice new program to try. Ive actually been wanting to try one. My only concern is, the first couple stages seem light.. the 65 - 75% loading parameters are much lighter than what I have been doing. And then again, after these stages, it goes heavy to 90%. My question is, would this program be good for someone who has already been lifting heavy despite the low weight used in the beginning?

For people starting out the whole percentage thing is not really an issue since testing a 1RM is kinda pointless. They should just lift and adjust in the beggining and get a good feel for what works. Trial and error basically.

For someone who is seasoned, I'd follow the percentages a bit more. Bear in mind that the volume is higher at the start and you'll be lifting a lot more than what a begginer would be at 65-75% of their 1RM.

Of course you can always add a bit more volume (sets) or bump the intensity up a bit (80%).

This program was designed for the begginer in mind though.