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Thread: How's this modified BGB look?

  1. #1
    Senior Member Phenom's Avatar
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    How's this modified BGB look?

    I'm starting BGB in about a week, looking forward to it. I've been lifting for a few years so I've made some changes based on what my body responds to best but I'm open to suggestions. Here's what I've got so far

    Day 1: Horizontal Push/Pull + Biceps
    Back
    Single Arm Dumbbell Rows (3 sets)
    T Bar Rows (3 set)
    Regular dead lifts (5x5)

    Chest
    Incline Dumbbell Bench (3 sets)
    Flat Barbell Bench (3 sets)

    Biceps
    Alternating standing curls (3 sets)


    Day 2: Legs (Quad)
    Squats (5x5)
    Calf Raises


    Day 3: Off


    Day 4: Vert. Push Pull + Triceps
    Back
    Pullups (4 sets)

    Shoulders
    Dumbbell Press (4 sets)
    Side dumbbell raises (3 sets)
    Shrugs (3 sets)

    Triceps
    Weighted Dips (3 sets)


    Day 5: Legs (hamstring)
    Hamstring curls (3 sets)
    Calf Raises (3 sets)


    Day 6: Off

    Start Over

    Anything in that routine that looks like it would be a problem? I've got the rest of this week to fine tune it before I start. Thanks
    Age: 23 - Weight: 237 lbs - Height: 6'1''

    S(atg) - B - DL
    375 - 335 - 515

    "Gaining weight and having bigger body will make you look great on any clothing. Men with strong body are very attractive to women. General people tend to admire big muscle too." -mbijay

  2. #2
    Just watch me ... Built's Avatar
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    Out of curiosity, how come you want to hit arms with pushing and pulling movements? Upper body workouts tend to be the longer ones anyway, and arms already get a hit on both those days. Doing a little arm work on the otherwise lower-volume lower body days might be more efficient, and it lets you give smaller but more frequent hits to your arms.

    Do you find that your arms respond better getting raped on upper body days followed by extra rest?

  3. #3
    Senior Member Phenom's Avatar
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    Quote Originally Posted by Built View Post
    Do you find that your arms respond better getting raped on upper body days followed by extra rest?
    That statement basically hit the nail on the head. My current routine hits each muscle once per week, so I'm used to always hitting each muscle very hard and having a long time to recover. I figured I could start out in BGB by hitting muscles such as bi's 2 times a week instead of 3. Was this just a bad idea or does it seem like it could work as long as don't slack off through the long upper day? Thanks
    Last edited by Phenom; 01-15-2007 at 07:01 AM.
    Age: 23 - Weight: 237 lbs - Height: 6'1''

    S(atg) - B - DL
    375 - 335 - 515

    "Gaining weight and having bigger body will make you look great on any clothing. Men with strong body are very attractive to women. General people tend to admire big muscle too." -mbijay

  4. #4
    Senior Member Sensei's Avatar
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    Day 1 is a lot more volume than the rest of the week.

    Why are you doing deadlifts on your push/pull day instead of your hamstring dominant day? and why are you doing them after rows?
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
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  5. #5
    Senior Member Phenom's Avatar
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    The Dead Lifts after rows was a mistake, those should have been listed first. Anyway, I'm gonna stick to the original BGB and switch them to rack pulls and place RDLs on Hamstring day. Right now it's looking like this:

    Day 1: Horizontal Push/Pull + Biceps
    Back
    Rack Pulls (5x5)
    Single Arm Dumbbell Rows (3 sets)
    T Bar Rows (3 set)

    Chest
    Incline Dumbbell Bench (3 sets)
    Flat Barbell Bench (3 sets)

    Biceps
    Alternating standing curls (3 sets)


    Day 2: Legs (Quad)
    Squats (5x5)
    Calf Raises


    Day 3: Off


    Day 4: Vert. Push Pull + Triceps
    Back
    Pullups (4 sets)

    Shoulders
    Dumbbell Press (4 sets)
    Side dumbbell raises (3 sets)
    Shrugs (3 sets)

    Triceps
    Weighted Dips (3 sets)


    Day 5: Legs (hamstring)
    RDLs (5x5)
    Hamstring curls (3 sets)
    Calf Raises (3 sets)


    Day 6: Off

    Start Over

    So now basically my only concern is where to put bicep and tricep work. I'm coming off a routine where biceps and triceps were hit once per week, granted they've had lots of time to rest. I've felt this worked good for me but I'm willing to try upping the frequency, but not such an increase to go from 1 day/week to 3 days/week. Thats why I have biceps on one upper day and triceps on the other. Does this idea sound reasonable? Also, one other factor I've been thinking about is a Day 7 rest day, but I'll just wait and see how I feel after day 6 if I'm ready to start over. Once again, thank you everyone for suggestions
    Age: 23 - Weight: 237 lbs - Height: 6'1''

    S(atg) - B - DL
    375 - 335 - 515

    "Gaining weight and having bigger body will make you look great on any clothing. Men with strong body are very attractive to women. General people tend to admire big muscle too." -mbijay

  6. #6
    Just watch me ... Built's Avatar
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    I suppose in the end all you can do is try it and see.

    Me personally - I get better results from small, frequent hits than from once-a-week rape your body routines. If you're gonna hit arms with upper body, bis are good paired with chest, tris with pulling movements.

  7. #7
    Senior Member Vapour Trails's Avatar
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    Seems to be more emphasis on pulling than pushing.
    That's a picture of Scarlett Johansson.

  8. #8
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    I've been doing the following modified BGB and it works for me. Take it for what it's worth:

    Day 1: Horizontal (EDIT: I know this is a tough M*F*ing day, but I've thrived on it so far)
    Flat DB Bench, 5 sets
    Incline BB Bench, 4 sets
    Dips, 5 sets
    Deadlifts, 4-5 sets
    Low trajectory cable rows, 4 sets

    Day 2: Quads
    Squats: 4-5 sets
    Abs: 3-4 sets
    Low Foot Placement LP: 5 sets
    Calves w LP: 3 sets
    Seated Calves: 2-3 sets

    Day 3+4: OFF

    Day 5: Vertical
    Chins, 5 sets
    Cable pull downs, 4 sets
    Incline Hammer Curls, 4 sets
    DB Mil Press, 5 sets
    Bent Over Cable rows, 4 sets

    Day 6: Hammies
    RDL, 5 sets
    DB Bench, 4-5 sets
    High Foot Placement LP, 5 sets
    Calves w LP, 4-5 sets - Super set with Abs

    Day 7: Off

    As you can see, I also like to blast my bis/tris all in one day. On top of this, they get secondary work on the other days - my arms have been growing so I'm happy. I like that this routine has more leg work than most... great for me since my legs have always been lagging.
    Last edited by Rock Steady; 01-15-2007 at 11:10 AM.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

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