Mod to Built's "BGB" routine?

jbish8 · 06-24-2009, 01:15 PM

Obviously this question is directed to Built but any input is welcome. So I'm wondering if there is any way to incorporate chest twice a week into this routine without changing the whole idea of her program (this happens to be my weak spot along with calves.)? Also any way to work in her bicep and shoulder routine without negating the whole volume thing?

**Built** · 06-24-2009, 05:07 PM

You bet. On the "ham dominant" day, instead of tricep work do an extra chest workout.

The bicep workout - do it FIRST on quad dominant day, when you're still fresh. It won't take a thing out of your squats.

The shoulder module, do that on vertical push pull day, with lats.

For calves, try pausing for 3 seconds at the bottom of each rep, and do crap loads of calf work - tuck sets in between sets of upper body work. When you finish your workout, do a VERY steep incline walk on the treadmill while sipping your shake. Try five minutes, then a few minutes on the flat to cool down.

jbish8 · 06-24-2009, 08:39 PM

Quote:

Originally Posted by Built

You bet. On the "ham dominant" day, instead of tricep work do an extra chest workout.

The bicep workout - do it FIRST on quad dominant day, when you're still fresh. It won't take a thing out of your squats.

The shoulder module, do that on vertical push pull day, with lats.

For calves, try pausing for 3 seconds at the bottom of each rep, and do crap loads of calf work - tuck sets in between sets of upper body work. When you finish your workout, do a VERY steep incline walk on the treadmill while sipping your shake. Try five minutes, then a few minutes on the flat to cool down.

Great!! Thanks alot Built. I'm starting this next week. This week I've just been trying to work into the heavier weights with fewer reps......so far the joints are feeling good.
Also, I've been doing my abs at the beginning of my workout for about 10 to 15 minutes before jumping into the heavy lifts. It seems to help me get warmed up and if I wait till the end I never feel like doing them. Is this too much or should I cut them out altogether or do them on my off/cardio day?

Thanks, again. I'm loving the new workouts and exersizes. I really think you nailed the muscle loss issues during my last couple cuts (too much volume). This new workout is less than half the reps with at least double the rest periods I've been doing the last couple years but I still feel like I get worked when I'm done.

danzik17 · 06-24-2009, 09:03 PM

Quote:

Originally Posted by jbish8

Great!! Thanks alot Built. I'm starting this next week. This week I've just been trying to work into the heavier weights with fewer reps......so far the joints are feeling good.
Also, I've been doing my abs at the beginning of my workout for about 10 to 15 minutes before jumping into the heavy lifts. It seems to help me get warmed up and if I wait till the end I never feel like doing them. Is this too much or should I cut them out altogether or do them on my off/cardio day?

Thanks, again. I'm loving the new workouts and exersizes. I really think you nailed the muscle loss issues during my last couple cuts (too much volume). This new workout is less than half the reps with at least double the rest periods I've been doing the last couple years but I still feel like I get worked when I'm done.

I wouldn't bother doing stuff like crunches for a warmup, but core stability work like bird dogs/planks/supermans for a few minutes are a great way to start off a warmup imo. I always do a few sets of planks and foam rolling before I even start warming up the target muscle groups for the day.

juggernaut · 06-25-2009, 07:54 AM

good point danzik. I barely do any type of direct ab work. Only since then have I noticed major improvements since doing so. I merely train abs around contest prep to make them "sharper".

**Built** · 06-25-2009, 09:37 AM

How does that work, Jug? I do more ab work when I'm bulking.

juggernaut · 06-25-2009, 09:52 AM

I dont know. It burns like a mofo, but since I was doing heavy compounds on a bulk, I figured-figured-they'd be beaten into submission by the compound work alone.

As for precontest, what I have done in the past certainly doesnt reflect what I will try this time, especially since I'll be assisted. I like usually do a lot of stomach vacuums on a decline and leg raises with weight to really hit the area. Love the stomach vacuum, especialy when doing this pose:

jbish8 · 06-25-2009, 11:14 AM

Crunches? Who said anything about crunches? I just have a couple of weighted ab movements I like to do (a couple sets of 8-12), but I realize I have a tendancy to overdo it, so I was just wondering if that would compromise the heavy compound lifts.
Also, during a cut, Lyle Mcdonald recomends only "brisk walking" on the rest day. Does this go for bulking phases as well. I've always done cardio if I do any on my off days. I am usually a bit sore from the previous days workout but it goes away after warming up. Any problems with this?

**Built** · 06-25-2009, 11:53 AM

Nope. Sounds perfect.