Anybody ever use this and have success with it? I purchased it several years ago, I just never had enough time to devote to it. I always thought some of the principles behind it were pretty sound.
I’m only interested if someone has experience with it and what they thought, not someone that is going to say it is just a gimmick and just train hard and eat right and no system is perfect Those are a given of course, but there are ways to optimally structure a routine. Anybody utilized it with success??? Website is www.otsdirect.com.
Have you read my thread on Alpha? I think I talked about it a good deal, but I can tell you a ton about it, as I trained with it for a few years, and have always used the basic principles of that program as the basis of my training. Here are a few snippets…
I trained with all three of the frequencies ( 4 x week, 6 x week, twice daily 6 x week). The first two frequencies are tremendous, the third is completely useless. When I began BBB, I was 18, and had trained hard/seriously in high school for 3 years.
I was 5’10 175 lbs, bench 295, squat 350, didn’t even know what a deadlift was. I ate 4000 calories a day, and trained on this program using only bench, incline bench, military, bb row, pullup, c-g bench, dips etc. for the major muscle groups and of course curls, etc. for arms.
In 18 months I weighed 240 clicked off a 460 lb raw touch and go bench, 595 parallel squat with a belt (narrow stance too) and a 295 lb seated military. I completely exploded…looked like a tiger had scratched me all over my body with stretch marks…even had them on my forearms.
I forgot about this one little tid bit until just this second, but my arms got up over 20 inches pumped, and when I would have a bicep workout my arm used to go to sleep because it would swell up and cut off the blood supply to the lower arm. That kinda scares me, now that I remember that happening. No anabolics either…hand to God.
At 22, I played in a full contact football game for charity and ended up severely dislocating my shoulder, putting an end to that style of training for what turned out to be til this day. After the surgery, I was n pharmacy school, and backed the training back to twice a week/bodypart.
I have gotten CLOSE to those numbers since then, but have never set those PRs again. I’ve recently been contemplating giving it another run, now that I am employed, healthy, and have time for it.
This program will give you tremendous strength and size gains IF you don’t screw with it. Do exactly what it says. Pick the template you have time for. Don’t start the 6 x week if you know you’ll only be able to train 5 x week sometimes…do the 4 x week instead. I’ve got a lot of experiences with it, so if you have questions, just throw them out there. Good luck.
Wow, I am glad to hear you had such great gains with the program. As Rocky said, it has been around for a a while, even before the internet was common place. I haven’t even thought of it in quite a while, but a guy and I at my gym got to talking about it and I started thinking about it again. If I do give it a whirl, I will probably start the 4 day routine. They had some earlier versions of this which were pretty crazy, training three times a day for six days a week. Who has time for that unless you live in the gym and can eat constantly? The only thing I don’t like about the four day is the small amount of sets for arms, only one per group as I recall on Thursday and Friday. Like you said though, better to do the four than not do the six. I do have a few questions if you could share your thoughts -
Exercise selection - I see the ones you mentioned you used up above. For a given week, did you use a different exercise each time you trained a given bodypart (endurance, strength, power)? Also I remember it was a six week phase, you ramp up to higher volume the first three weeks and then back off the next 3, which I guess is where the real growth occurs. Did you change any exercises for the second three weeks?
This is one for the six-day program, but I always wondered how bi’s and tr’s could get equal amounts of volume as bigger groups like chest and back. Did you ever find that to be a problem in any way? The arms are still getting worked during the bigger muscle groups. Also, did you ever work hams directly? They would always just say thighs. Did you also adjust rep ranges for abs and calves? Doesn’t seem to make sense to do 4-6 reps of abs and calves work.
Last one I can think of (for the six-day) is how were you feeling before weeks 4-6? It seems like it is pretty high-volume at week 3. I have heard at least one person complain of overtraining, and getting weaker. Maybe they weren’t eating enough or recovering properly. The whole point of the system seems to be to get you in sort of an overtrained state and then cutting back.
I have made some decent gains the last few years. Certainly not maxed out or anything like that. Might give it a shot again with this routine, not sure. Some of the concepts still stayed with me to this day, like rep speed. I agree with the writings on not using super-slow reps. Sorry to be so long-winded, thank you very, very much for any tips.
- The book goes into exercise selection in detail. Exercises are assigned to one of 7 “levels” based on Neuromuscular Activation (NMA) of the exercise. Basically it assigns each exercise to a level based upon how taxing (and growth stimulating) the exercise is. Level one would be an isolation exercise with a machine, level 7 would be an exercise where you are moving your BODY through space (pullups, squats), etc. You need to pick your exercises from the top levels (5,6,7) for the most part.
I picked 2 or a most 3 exercises and ran them all the way out. This is very important I think, as you can linearly progress with the poundages this way, which is the key to this or any other program. I benched twice weekly (monday-friday), with incline on wednesday. I db rowed on monday, pullups on wed, and bb rowed on friday. Squatted tues and sat, with leg press on thurs. SOme of this was due to lack of equipment, but it worked very well.
- Arms do get worked a lot, but they are also small and recover even faster than the larger muscle groups. My arms were the one muscle group that got crazy big on this program, and I still carry a lot of that muscle on them to this day. Don’t over-think it. If they are growing, they are recovering.
Hams are the one muscle group not directly adressed in the protocol, and one you have to get creative with. I added them onto quads in a modified compound set…tuesday was leg curls, thurs floor deads, saturday was stiff legs.
I kept the rep ranges for calves and abs, but slowed the eccentric down for calves, and picked exercises which loaded the abs (wt. roman chair situps, hanging pikes, etc.). Seemed to work pretty good.
- Week 3 on the ramp is pretty rough, not so much the volume as the rest period is very short. But of course this is by design and sets the stage for weeks 4-6. Like I said before, you do INITIALLY get a little weaker, until your body gets used to the frequency, when it adjusts, watch out because you do get stronger.
You do mention a good point though. This system is for GAINING muscle. If you try to diet or have substandard nutrition it will turn your ass into buttermilk. Seriously, don’t attempt it unless you know what you are doing, ASSURE you are in a calorie surplus, and know you will make this training priority. All these people screw up in one of those three things, try the program, it doesn’t work, and then they rag on the program like its ineffective, when its THEIR fault because they didn’t do everything right.
Bottom line, I am a super average to below average genetics guy with a hard head and tons of determination. I followed this program and it turned me into a big, strong guy. So much so that nobody would do anything but laugh back then if I denied using gear. I eventually just said to hell with it, believe what you want. Then I kept the program as my little secret. It works, IF you’ve got the cahones to stay on it. Most people don’t feel like squatting 405 for 15 on tuesday, leg presing heavy on thursday, and squatting 495 x 6 on saturday. Its just too much for them.
Thanks for going into detail. I do full well remember the NMA levels, it is something I still kind of partly borrow from to this day. Interesting that you sometimes used one exercise twice in a week. I can definitely see where it makes sense to keep the same exercises for a six-week period and then maybe change it up again. When it comes to something like chest, I guess dips are supposed to be superior to bench, but like most other guys, I love benching. As you mentioned with the point about arms, I sometimes overthink things.
Just to clarify, I seem to remember that weeks 4-6 reps would go as low as 4 to 6. You would work your abs with that low of a range? Of course, that whole thing about high reps being required for abs is a myth, I get much more out of a strict set of 12 reverse crunches.
Lately I have been training longer sessions with higher volume but very infrequently. Gotten decent gains. I had a spiral fracture to the right humerus last year which I received surgery for, so I am just now getting somewhat close to my pre-break strength. Might give this a go again when I think the body is good and ready and if I can find the darn thing.