[quote]MAF14 wrote:
[quote]aspengc8 wrote:
[quote]MAF14 wrote:
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.
chest/back/shoulders
legs, arms, calves
repeat
workout 1
low decline db bench
chinup’s (assisted machine for higher reps)
Db shoulder press
shrugs
workout 2
split squat
romo deadlift
seated calf
straight bar preachers
reverse bench
workout 3
low incline db bench
BB row (underhand grip)
side raise
rear delt row
workout 4
hack squat machine
lying leg curl
standing calf
hammer curls
weighted dips
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.