i did the BBB, the 4 day, about a year ago. only got through ramp 1.
overall strength went WAY UP, not really sure how much size i gained bc i fucked up with my diet and got too fat.
also, my shoulders were DONE after 6 weeks. make sure you do the DC shoulder stretch (actually a video got put up in the chest article today if you dont know what it is)[/quote]
I do the broomstick thing after my 10 min warmup, has helped my shoulders a ton. I will have to try that DC extreme stretch. I’m about 2 weeks into a 6 day BBB/Hernon style routine. Just gonna eat a lot and run with it for 6 months.[/quote]
a bit confused, by the “6 day BBB/Hernon” are you referring to Serious Growth 3?
also, doing presses before any pulling will help with shoulder health… fatigued upper back = shitty set up IME[/quote]
I never read serious growth 3. I read the BBB ebook, and kinda took that 6 day template, with the old hernon style rep scheme of 5/10/15 to failure for each muscle group. I just grabbed info from a couple t-cell threads and went to town.
legs, arms, calves
low decline db bench
chinup’s (assisted machine for higher reps)
Db shoulder press
straight bar preachers
low incline db bench
BB row (underhand grip)
rear delt row
hack squat machine
lying leg curl
Thats pretty much it. I chose to just stick to 1 or 2 excercises and do the 3 sets on them instead of 1 set on 3 different movements. We’ll see what happens.