I generally hate the idea of "programs" ... too many variables with lifestyle, schedule, sports, experience, etc to take into consideration.
Having said that, I may give it a shot when I find some free time.
Dude, you've got plenty of free time. You're always up here.
Fuck, fight, or hold the light.
With BGB, nothing is really being hit the second time to the extent it was hit the first. There's no second day of pull ups, or bench presses, or squats. It's pull ups for back one time, rows the next time. Squats one time, leg extensions the other. If I were to increase frequency at all, this seems like the best way for me to do it.
im guessing she designed it like that on purpose because its hard for your body to fully recover from directly hitting each large muscle group very hard to ofter(although there are many programs that completly toss that to the side)
Way down this road, in a gym far away, a young man was once heard to say, "I've repped high and I've repped low, No matter what I do my legs won't grow."
He tried leg extensions, leg curls, and leg presses, too. Trying to cheat these sissy workouts he'd do. From the corner of the gym where the big men train, Through a cloud of chalk and the midst of pain.
Where the big iron rides high and threatens lives, Where the noise is made with big forty fives. A deep voice bellowed as he wrapped his knees, A very big man with legs like trees.
Laughing as he snatched another plate from the stack, Chalking his hands and monstrous back, Said "Boy stop lying and don't say you've forgotten, Trouble with you is you ain't been SQUATTIN"
Yeah Anthony, I would be very excited about seeing a routine from you. I'm sure it would be very very interesting if you incorporate GPP, endurance, general fitness, mobility etc stuff.
How did this turn into a discussion on BGB. I asked a simple question and it was answered (Thanks Anthony).
It is called "Baby Got Back" for a reason. From what I understand it is directed towards building a stronger back. Read this http://www.wannabebigforums.com/show...14#post1290214
Last edited by EvanH; 12-13-2006 at 04:33 PM.
If you weren't aware, every discussion on this forum has to turn into a discussion about :
1. BGB or how hot Built is
2. Girlfriend problems
Didn't you read the sticky?
i would go with the first one but i would also suggest that you do chest and biceps twice a week instead of once
So far, I've given myself quite the headache trying to figure this all out. I've come up with this so far. It's basically BGB very slightly changed...
seated db press - 4 sets
lateral raises - 3 sets
pull ups - 5 sets
standing calf raises - 3 sets
sldl - 4 sets
leg curls - 3 sets
leg extensions - 3 sets
skull crushers - 4 sets
cable press downs - 3 sets
bench press - 4 sets
incline hammer strength machine - 4 sets
db flyes - 2 sets
barbell rows - 4 sets
cable rows - 3 sets
seated calf raises - 3 sets
squats: 4 sets
leg press: 3 sets
leg curls - 3 sets
barbell curls - 4 sets
dumbbell curls - 3 sets
Only thing is, I don't really like it. I'm coming off routines over the last few years that hit each muscle once a week (on their own day) with calves, biceps, triceps added in on one of those days. So now hearing that it's too low frequency, it's a little hard to grasp.
On this new routine, with the exception of Monday, the other days seem insane volume-wise to me. The idea of doing a full chest workout, then first going into a back workout seems like a bit much. Not even just volume, but time-wise. How could each of those workouts get done within 1 hour? My chest/tris workout lasts about an hour. Replacing a few quick sets of small isolation exercises like skull crushers and press downs with barbell rows and cable rows (plus calf raises) is quite an increase, not to mention still having the energy and intensity to work another big muscle group with compound exercises.
And biceps are hit 3 times during the week in some way, and 2 of those times are in back-to-back days. That seems like a bit much to me after them getting hit just once per week directly or indirectly.
I mean, is the little bit of added volume/frequency in the workout above really that much more effective (as far as building muscle goes) than something like:
Here's an example from Rippetoe:
3x5 Bench Press
**2x8 Dips (optional)
3x5 Standing military press
3x5 Pendlay or Bent Rows or Power Cleans
**2x8 Chin-ups (optional)
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
I don't understand how you can think that quads/hams/calves can all be done in one day, once a week, yet you need more bicep work. Your focus is a little off.
Don't ask for a lighter load. Ask for a stronger back.
Here's my basic outline, that I've used in the past with much success :
Upper Body Day One [Focus Chest/Biceps]
Heavy Chest: 3x5
Auxiliary Chest: 4x12 [30 seconds rest]
Moderate Back: 2x8
Moderate Triceps: 2x8
Auxiliary Biceps: 4x12 [30 seconds rest]
Lower Body Day One [Focus Quads]
Heavy Legs: 3x5
Moderate Quads: 2x8
Auxiliary Quads: 4x12 [30 seconds rest]
Auxiliary Calves: 4x12 [30 seconds rest]
Upperbody Day Two [Focus Back/Triceps]
Heavy Back: 3x5
Auxiliary Back: 4x12 [30 seconds rest]
Moderate Chest: 2x8
Moderate Biceps: 2x8
Auxiliary Triceps: 4x12 [30 seconds rest]
Lower Body Day Two [Focus Hams]
Heavy Legs: 3x5
Moderate Hamstrings: 2x8
Auxiliary Hamstrings: 4x12 [30 seconds rest]
Moderate Traps: 2x8
Moderate Abs: 2x8
I will add some additional shoulder work if necessary, maybe some alternate ab items, or varied calf-work. The auxiliary work can be swapped for drop-sets if I am so inclined.
The auxiliary motions are generally light, more isolated motions such as flyes, db curls, leg ext/curls, and so on.
I do upper1, lower1, upper2, lower2, and so on. I try to get to the gym every other day. Once in a while, I'll skip the weekend, but mostly not.
Last edited by galileo; 12-14-2006 at 02:51 PM.