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gabriel
gabriel
September 15, 2020 03:07

Dear Andy,

I play basketball twice per week (cardio). Do you think that using a program like this where I train 5 times per week in the gym + playing for my team the other two resting days is okay?

Do I risk over training ?
What would you suggest?
Many thanks.

Andy Morgan
Admin
Andy Morgan
September 15, 2020 07:54
Reply to  gabriel

Hi Gabriel,

If you work your way in slowly with the loads you use, I’m sure you’ll be fine.

David
David
September 8, 2020 16:16

I have a question about missed reps. So last cycle week one I bench pressed 87.5kg for 5 reps, 4 sets. This cycle week one, I bench pressed 90kg for 5 reps, 2 sets. After that I managed 3 reps for 2 sets. (I added a cheeky drop set on the second set, of 80kg x 3 reps to make up for the dropped reps). Next cycle should I go back to 87.5 or stick with 90kg?
Thanks for posting this program by the way – pretty sure it is the most effective one I have tried!

Also, is there a Japanese version of this (or the basic) program? I would like to share it with people at my gym when they ask me for advice but I couldn’t find it on the Japanese site…

Andy Morgan
Admin
Andy Morgan
September 9, 2020 07:58
Reply to  David

Hi David, thank you for the question.

1. Either you had a bad session, or you haven’t quite adapted into the new load yet. If your next workout feels fine, chalk it up to a bad workout and continue as if it didn’t happen. If not, try 87.5 kg again.

2. Ken has been working on the Japanese versions of the books for the last year while we’ve been getting our Big 3 Basics Video Tutorial series ready. We may release them in Japanese as part of the promotion but haven’t decided yet whether that’s the best strategy. (The guys are of the opinion it may take away from sales and I value their thoughts. I’ve noticed that with Western readers that the more I’ve given away, the more it’s come back to me.)

Dave
Dave
September 7, 2020 01:01

Hi Andy, got a few questions here sorry hehe. For the weighted back extensions during pull day would I be able to replace them with Romanian Deadlifts instead?same thing for the Hip Hinge variant in our first lower day could I use those as my exercise of choice?As for the dips.. could I substitute that for close grip bench press?Because I really don’t like doing dips..and one last question, on the Push and Pull days could I add one or two triceps/biceps exercises to those days? And that’s enough for me again, sorry for the lengthy comment, thank you!!

Andy Morgan
Admin
Andy Morgan
September 8, 2020 10:18
Reply to  Dave

Hi Dave, refer to my guide to exercise selection.

Todd T.
Todd T.
September 3, 2020 03:35

Hi Andy,
First, thank you for rippedbody.com! It helps clarify so much of the Pyramid books for me. Is it acceptable to use the same exercise on Day 1 lower as Day 3 lower? Example, Deadlift on Day 1 and Deadlift on Day 3 (HH variant), but with less weight, higher rep?
Thanks,
Todd

Andy Morgan
Admin
Andy Morgan
September 3, 2020 07:08
Reply to  Todd T.

Hi Todd, thank you, most welcome.

– Yes, absolutely.

Elliot
Elliot
August 29, 2020 03:51

Hi Andy, I’ve been on the intermediate body building programme and cutting for 8 weeks and already seen some good results. I am currently recovering from illness (stomach bug, so not training related). It’s likely going to be a 2 week gap from when I stopped training and can start again and I’m worried about losing progress. Can you advise where I should pick up from I.e how far back I should go in my training when I restart? (As I appreciate I can’t just pick up where I left off). I also appreciate you would need more detail on my exact progress/current loads etc but could you provide some broad advice please? Thanks very much, Elliot.

Andy Morgan
Admin
Andy Morgan
August 29, 2020 11:16
Reply to  Elliot

You’ll be able to tell by how your warm-ups compare with normal. You may need to go a little lighter, but you may not. Don’t overthink it. 🙂

Ash
Ash
August 20, 2020 12:13

i like to run in the morning. Is there any place in the program where this will fit in? Is fasted cardio a good idea?

Andy Morgan
Admin
Andy Morgan
August 21, 2020 09:41
Reply to  Ash

If you’re doing it because you enjoy it, not for fat loss, then free to go ahead.

Fasted or not, it won’t make a difference to fat burn for the day, or performance (under normal circumstances).

If you’d like a more nuanced look at cardio, put “cardio” into the search function in the menu for my articles on it.

Aran
Aran
August 4, 2020 15:32

Hi Andy

You mention rest periods of 2-4 mins on main exercises and 90-120 on isolation exercises. I have read articles mentioning super-setting exercises and having a 60 second rest after each super-set for the best fat burning results

I understand that fat burning will come from eating in a deficit and the workout comes in second to nutrition but I just wanted to get your thoughts on this and why it hasn’t been been included in any of the rippedbody programmes. Also what impact does a rest period have for different results

Thank you

Andy Morgan
Admin
Andy Morgan
August 5, 2020 08:42
Reply to  Aran

Hi Aran, thank you for the questions.

Rest Periods
How long we rest between sets was theorized to be an important variable for resistance training, specifically when the goal is hypertrophy.

However, the mechanisms by which short rest intervals were thought to augment hypertrophy (the hormone hypothesis, metabolic fatigue, and muscle damage) have been questioned and a solid body of research now challenges this convention.

We have a full chapter on this in our book, but in summary, if you cut your rest periods artificially short, you limit the amount of weight you can lift and get a poorer result. So I recommend you rest as long as is necessary to sufficiently recover between sets. (The rest periods mentioned are approximations of what will be appropriate for most people. The range is because as we become more advanced, more rest time is needed.)

Supersets
Using supersets to train the same muscle group is essentially an approach that emphasizes metabolic fatigue. Often, these supersets are performed in such a way that can actually hamper total training volume.

For example, if you are super setting shoulder press with front raises, and using minimal rest periods, not only will you run into the potential issue of “losing reps,” but also the fatigue generated from performing one shoulder exercise will decrease the load you will be able to lift on the other.

While you might stimulate a lot of muscle fibers via fatigue and training the shoulders to failure, the total training volume, and the mechanical tension will likely be substantially less than had you rested between sets.

You can use antagonist paired sets (APS) if you are pushed for time. This is a kind of super setting where the opposite muscle groups are used in the second exercise. (A leg extension paired with leg curls, bench press paired with rows, or bicep curls paired with tricep extensions, are examples of APS; a shoulder press followed by a front raise is not.) However, it’s still important to rest sufficiently well for performance to not be degraded. The rest time will likely be less, but it’s hard to give a specific guideline for this.

Lastly, when in doubt, if you can recognize that someone is talking shit in one half of their recommendation, it’s prudent to throw out the other half also.

Aran
Aran
August 5, 2020 15:05
Reply to  Andy Morgan

Hi Andy

Thanks for taking out the time to respond. Would you then say this form of training is anti productive to a degree or do you think you could benefit from having a push, pull, legs split twice a week, 3 days as mentioned above with higher reps and 3 days no supersets with low rep range and heavier weight?

Also can you give some advice on time under tension training. I’ve read that this gets the best muscle growth results and more of an aesthetic look but it does impact the amount of weight you can lift so I’m not sure if it really is beneficial

Thank you

Andy Morgan
Admin
Andy Morgan
August 6, 2020 09:37
Reply to  Aran

Hi Aran,

1) Cutting rest periods artificially short will not likely be as effective, but I’m not saying that it is unproductive. The second half of your question is unrelated to the first and is a question of programming. Here’s an article explaining how we recommend people go about building programs here: A 6-Step Guide to Building Training Programs

2) Time under tension is the result of appropriate loads and rep ranges being used, not something to aim for in itself (as was once thought). We have a chapter on this in the book also.

Andrew
Andrew
July 31, 2020 20:53

Hey Andy,
I train in an upper/lower split, 6 days a week and manage to achieve 20 sets/muscle group. I’ve always been doing 6-12 reps but after reading your article I want to include the 1-6 and 12-20 rep ranges. Do you think it’s appropriate to include them in only 2 of my training days(one upper and one lower day, so exactly 1/3 of the volume)? To be more specific:

  • Monday (upper day): 1/2 of the workout in the 1-6 range and the other 1/2 in the 12-20 range
  • Tuesday(lower day): same as Monday
  • Wednesday-Saturday: 6-12 reps

Or spread them throughout the week?
Thank you for taking the time to read my question!

Andy Morgan
Admin
Andy Morgan
August 3, 2020 08:39
Reply to  Andrew

Hi Andrew, you’ll find the principles for this covered in our guide to building training programs.

Andrew
Andrew
August 3, 2020 20:49
Reply to  Andy Morgan

Hello again,

I think I tried to over-complicate things. I’ve recently learnt more in-depth about slow/intermediate/fast twitch fibers and from my understanding, in an ideal training program all fiber types would be subject to hypertrophy. For instance, a mesocycle would be dedicated to fast and intermediate fibers (low and intermediate reps) and the next one would be dedicated to intermediate and slow fibers (intermediate and high reps). Do you think it’s relevant at all?

Andy Morgan
Admin
Andy Morgan
August 4, 2020 08:07
Reply to  Andrew

I think what you’ve read is a little over-simplistic and trying to program based on that would be a mistake.

Nikola Potpara
Nikola Potpara
July 21, 2020 23:52

Hi! When should someone swich from beginner bodybuilding program you have here on to this one? Im swiching from powerlifting to bodybuilding a bit to get a better look so the volume in the first one is good for now i guess,plus im cutting,but when should that swich happen?

Andy Morgan
Admin
Andy Morgan
July 22, 2020 10:57
Reply to  Nikola Potpara

Hi Nikola, thank you for the question.

These two programs are examples of what is likely appropriate as a start point for novice and intermediate trainees.

But there isn’t a point where you ‘switch’ from one to the other. You’ll develop the novice program over time as your needs change, and that development may look like the intermediate program. The articles on progression and breaking plateaus cover this topic.

Johnson Lee
Johnson Lee
July 11, 2020 12:44

Hi Andy, for the wave loading progression, can i do 10reps for week 1, then 8reps for week 2 and 7 reps for week 3 for compound exercises?

Andy Morgan
Admin
Andy Morgan
July 13, 2020 08:41
Reply to  Johnson Lee

Hi Johnson, there are many ways to structure a progression scheme, here’s the way we suggest people go about it: Linear Progression and Linear Periodization | Rules For Novice and Intermediate Trainees

Mike
Mike
June 23, 2020 14:41

Hey there Andy, would you mind giving this a glance and making sure it looks okay? Its nearly identical your plan. All I did was replace the machines I didnt have access to (leg press/extension) and I moved the pull ups to my pull day for time.

https://i.imgur.com/RC3B8TC.png

Andy Morgan
Admin
Andy Morgan
June 23, 2020 16:36
Reply to  Mike

Hi Mike. I can’t offer to critique something you have built as that is outside the scope of how I choose to operate the comments. However, if it is nearly identical but you’ve just substituted some machines for free weight alternatives, then I am sure it is fine.

Justin
Justin
June 19, 2020 21:04

Hi Andy!

Question on dips: you have them in this program but have recommended against them in the past. I have tried dips for awhile but they are uncomfortable for me due to having an AC separation shoulder injury (grade 4 if that matters). The injury is from years ago and I never got surgery to fix it because it has not affected me negatively after I had physical therapy. This one exercise seems to aggravate it.

I was curious if you had a recommendation for substituting dips that would fit this program.

Thank you!

Andy Morgan
Admin
Andy Morgan
June 22, 2020 07:48
Reply to  Justin

Hi Justin, thanks for the question.

Any horizontal pressing movement, preferably one with a narrower grip than you bench with, using as full a range of motion as you can without joint issues. A narrow grip bench press, DB presses, or a push-up variant, for example.

Justin
Justin
June 24, 2020 07:56
Reply to  Andy Morgan

Thank you so much!

So I took your advice and substituted the dips for a narrower grip bench. I chose a dumbbell variant with the palms facing towards my face. The movement feels great and I am able to feel the stretch at the bottom without it being uncomfortable on my shoulder.

Thank you for providing so much information. This site is awesome. I look forward to learning even more in the muscle and strength pyramid books.

Andy Morgan
Admin
Andy Morgan
June 24, 2020 08:27
Reply to  Justin

Most welcome, Justin!

Paul
Paul
June 15, 2020 08:21

Hey there Andy, I’m a little confused. I’ve read in your articles and seen online that the recommended number of sets per body part per week would be 10-20 correct? Now I assume there’s some overlap in between muscle groups with the exercises, but in this case for biceps and triceps, 3 sets per week still seems pretty low? I apologize for the extremely dumb question, definately not trying to doubt your expertise, just want to understand everything a bit more. Is there inclusion of the biceps/triceps that I’m perhaps missing?
 
Also – I have an at home squat rack along with dumbbells but dont have access to leg extensions/leg curls, could I still do this routine?

Andy Morgan
Admin
Andy Morgan
June 15, 2020 09:03
Reply to  Paul

Hi Paul, thanks for the questions.

1. The volume from the pulling and pushing work will train the biceps and triceps and is counted.
2. Sure. Reverse lunges/Step-ups, and Bulgarian Split Squats have you covered. More on making exercise substitutions (and exercise selection in general) here: A Guide to Exercise Selection When You Don’t Have Access to a Coach.

(No questions are “dumb,” please feel free to ask anything any time.)

Paul
Paul
June 15, 2020 09:39
Reply to  Andy Morgan

Got ittt. Thanks so much Andy!
 
With that being said regarding the biceps/triceps, would you say keeping it to 1 exercise for all sets be a good idea? Currently I do a mix of incline curls and ez bar curls for my biceps. and ill do tricep rope pushdowns and lying kickbacks for my triceps. is this a bad idea? would i be better off keeping it to just 1 exercise?
 
i have a sneaking suspicion im overtraining. i currently do upper body, lower body 4x a week. and i’ll hit biceps/triceps with 4-6 sets on each upper day. doing a mix of those exercises mentioned above.

Andy Morgan
Admin
Andy Morgan
June 16, 2020 08:44
Reply to  Paul

Well, let’s think about it this way: why do we vary exercise selection? To hit the muscle group in slightly different angles/ways, believing that this will be better for overall development, right?

There is some truth to that. However, you’re already hitting your biceps and triceps in multiple different ways from the indirect work, so I don’t see a need.

More on exercise selection. More on appropriate training volume in our article on how to build training programs.

Paul
Paul
June 20, 2020 15:20
Reply to  Andy Morgan

Hey there Andy, so I searched thru the comments and saw you recommend any horizontal pressing movement as an alternative for dips. So would this mean that the “Push” day is 1 vertical push, 2 horizontal push (or “pressing”) moves and then flys as well? Essentially 3 chest exercises and 1 shoulder exercise?

Also, can I replace the back extensions with something else on the Pull day? Like maybe delt or bicep/tricep work?

Andy Morgan
Admin
Andy Morgan
June 22, 2020 07:55
Reply to  Paul

Hi Paul, thanks for the questions.

1. Yes. / Broadly speaking, but the shoulders are worked to a degree in all horizontal pressing exercises.

2. The exercises in question aren’t replacements for one another as they work different muscle groups. So, if you have reason to believe (preferably training data) that you could benefit from doing less of something, then please feel free to make the change. Same goes for adding something in. Additions don’t necessarily have to come at the cost of something already within a program, as long as you can keep up sufficient training intensity.

Julian Shenouda
Julian Shenouda
June 7, 2020 22:38

Hi Andy,

Due to my back injury, it is impossible for me to do squats and deadlifts. What alternatives do you recommend?

Andy Morgan
Admin
Andy Morgan
June 8, 2020 07:27
neilh
neilh
June 1, 2020 05:37

Hi Andy. About to start the 4 week program and I’m excited! I’ve lacked structure for a while now since training at home. There’s probably a very simple answer to my question – each week increases in intensity and reduces in volume and those calculations are automatically made from your 1RM’s. So when you get to the end of the deload week, do the 1RM’s need to be manually adjusted for week 1 to restart with the new load (assuming strength / loads do actually increase over the 4 weeks)? If they do need updating after each week 3 / reload, how should the 1RM’s be calculated? Many thanks in advance. Neil

Andy Morgan
Admin
Andy Morgan
June 1, 2020 09:06
Reply to  neilh

Hi Neil,

The 1RMs are just a guide to choosing the initial loads lifted when starting the program. They aren’t used moving forward. Here’s my article on progression if anything is unclear.

Lars
Lars
May 25, 2020 05:52

If my arms are lacking can I add more bicep and tricep isolation sets are should I just wait it out?

Andy Morgan
Admin
Andy Morgan
May 25, 2020 08:08
Reply to  Lars

See the Q&A item at the end, Lars.

Alex Kelly
Alex Kelly
May 23, 2020 22:06

Hi Andy.
I noticed that the Bodybuilding Intermediate Day 1 Single-Leg Variant has 3×8–12 but in the book it is 3×6-8. Which is correct?
Thanks,
Alex

Andy Morgan
Admin
Andy Morgan
May 24, 2020 06:55
Reply to  Alex Kelly

The book. Thanks for pointing that out, Alex. Must have screwed that up when I reformatted the tables. Fixed! 🙏🏻

Elliot
Elliot
May 23, 2020 20:07

Hi Andy, I have a home gym with barbells, dumbells and benches – can you recommend alternatives with my current kit to leg press, extension and curls please. Also, re the intermediate bodybuilding programme, there seems like a lot of focus on back (more than other upper body muscles) – am I correct? thanks very much!

Andy Morgan
Admin
Andy Morgan
May 24, 2020 06:58
Reply to  Elliot

Hi Elliot, thanks for the questions.

1. Sure. See here: A Guide to Exercise Selection
2. It’s all balanced. But we may be counting things differently.

Abraham
Abraham
May 13, 2020 08:30

Hi Andy, I train at home and can’t do back extensions and face pull. Can you please give me alternative exercise thanks.

Andy Morgan
Admin
Andy Morgan
May 13, 2020 09:29
Reply to  Abraham

Can’t think of any for those, but it’s not a big deal in the grand scheme of things and I wouldn’t worry about it.

You’ve seen my guide to adapting your training program for home workouts for the others, right?

Abraham
Abraham
May 13, 2020 09:34
Reply to  Andy Morgan

Yes I’ve seen it.I do have a gym, half rack and a chin up bar.

Lars
Lars
April 17, 2020 22:13

I noticed that in the program above, you have pull ups/lat pull downs on the day after push day. If those vertical pulling movements work shoulders, is that not counterproductive if shoulders were targeted the day before?

Andy Morgan
Admin
Andy Morgan
April 18, 2020 09:50
Reply to  Lars

A degree of overlap when structuring a training program is inevitable. Most people won’t find the way things are set up here an issue.

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