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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Christopher Chorley
Christopher Chorley
March 24, 2021 22:48

Hi Andy, hope all is well and staying safe.

In regards to the:

Deadlift Variant
 

» Barbell DeadliftTrap BarRomanianGood Mornings

and the other Variant exercises, are we just choosing one of these from the list?

Thank you, stay safe

Andy Morgan
Admin
Andy Morgan
March 25, 2021 09:34

Hi Christopher, that’s right, yes.

Larry Tew
Larry Tew
March 15, 2021 06:38

Hi Andy. Using Squats Week One as an example, the minimum and maximum 1RM percentages give us a minimum and maximum suggested weight to start with. If the Set 1 weight chosen was either way easier or harder than RPE 8 should we adjust the 2nd set load to be closer to RPE 8 or stick with the same weight all sets that day?

Also, is there an “official” Google Sheets or Excel spreadsheet for this routine? I found a pretty good Google Sheets spreadsheet on LiftVault.com but it’s not totally perfect and has a couple of limitations. Also, since I bought the Pyramid book in 2019 it’s been the most used resource in my library. Thanks.

Andy Morgan
Admin
Andy Morgan
March 15, 2021 08:14
Reply to  Larry Tew

Hi Larry,

Either way is fine. It’s just the first workout.

There’s no official spreadsheet, but check out the Gravitus App if you have an iPhone.

Larry Tew
Larry Tew
March 15, 2021 08:21
Reply to  Andy Morgan

Thanks Andy.

Andy Morgan
Admin
Andy Morgan
March 15, 2021 14:50
Reply to  Larry Tew

Most welcome!

Thomas
Thomas
February 26, 2021 05:08

Hey Andy,

I’m having trouble deciding whether to move on to the intermediate program after my cut. I tried adding some volume to the beginner’s program (a few sets to exercises where I plateaued) during my bulk. However, progress during my bulk slowed to a crawl (yes, I know 1-2 lbs of muscle gains a month is considered “good” progress) despite eating in a caloric deficit, getting enough sleep (7-9 hrs), limiting stress, etc.

I’m stuck in this limbo where I suspect I should to move on to the intermediate program, but am am concerned about not having milked out my “noob gains”. Would it hurt to try the intermediate program? Do I risk derailing myself with too much volume? Thank you!

Andy Morgan
Admin
Andy Morgan
February 26, 2021 13:42
Reply to  Thomas

Hi Thomas,

If your progress is crawling despite following the progression guidelines and doing everything else right, you have already milked out your noob gains.

If you think that the jump from the volume you’re currently at and the volume of the intermediate program may be too much, add a little more to bridge the gap.

Thomas
Thomas
March 10, 2021 11:06
Reply to  Andy Morgan

Hey Andy, one more question for you. Thanks for taking the time.

For the push/pull “volume” days, would it be OK to substitute machine exercises (shoulder press machine/chest press machine) for say, the dumbbell overhead press/standard bench press? Assuming they work the same muscle groups, could this help mitigate fatigue build-up while still offering adequate muscle stimulus? Not sure what your philosophy on machine use is.

Andy Morgan
Admin
Andy Morgan
March 11, 2021 08:18
Reply to  Thomas

Yes, absolutely. Machines are just tools for the job. More thoughts on exercise selection here: A Guide to Exercise Selection When You Don’t Have Access to a Coach

Renato
Renato
February 26, 2021 03:38

Hi Andy, in comparison with the novice program, why is there no more a separated movement for an “Incline Push”? I noticed the Incline Bench Press is now together in the Horizontal Push for the Day 2 – Upper Body, how should I know which to choose?

Andy Morgan
Admin
Andy Morgan
February 26, 2021 13:39
Reply to  Renato

The stimulation will be similar, you can choose the movement of your preference now that you have experience of two variants.

Łukasz
Łukasz
January 6, 2021 02:54

Hi Andy!
How to change that program you showed in the article into three days program, with one day off beetwen workout days?

Andy Morgan
Admin
Andy Morgan
January 6, 2021 08:40
Reply to  Łukasz
Thomas
Thomas
January 5, 2021 06:59

Hi Andy, and thanks for all the work you do.

I’m currently following the Intermediate BB program on a bulk, but wanted to transition to cutting.

Can I keep total volume the same, lower calories, and just try to maintain my current strength levels while losing 0.5-1% weight per week? I’m assuming if necessary, I can lower the amount of sets if needed to reduce the risk of fatigue accumulation.

Also, is it necessary to do deloads when cutting, or should I just attempt to maintain my lifts and not worry about fatigue build-up?

Thanks

Andy Morgan
Admin
Andy Morgan
January 5, 2021 08:09
Reply to  Thomas

Hi Thomas,

Yes and yes. If you fail to recover after a certain time, try more frequent deloads or possibly volume reductions.

Emerson
Emerson
January 5, 2021 03:51

About the Advanced Bodybuilding Sample Program, I was calculating the breakdown in excel, but I couldn’t get to the results of the book. Is the final day of the week correct?

Andy Morgan
Admin
Andy Morgan
January 5, 2021 08:07
Reply to  Emerson

Hi Emerson,

The version here is most up to date, but there may have been an update since the version of the book you have. You can check here.

Mikael
Mikael
November 27, 2020 04:37

Hi Andy, thank you for an awesome site and two awesome books (credit to Eric and Andrea too!).

Looking at the intermediate bodybuilding program, I noticed that you have listed a shorter rep range for Leg Curl and Calf Raises on day 1 compared with a wider rep range on day 3. Should apply double progression rule for Leg Curl and Calf Raises on both days, or linear periodization on day 1 and double progression on day 3?

Regarding Dips and Weighted Back Extension, does these count as isolation movements or compound movements? Keen to understand which intermediate progression and rest time I should apply.

All the best,
Mikael

Andy Morgan
Admin
Andy Morgan
November 27, 2020 14:56
Reply to  Mikael

Hi Mikael, thank you for the questions.

1. Yes, lower rep sets have tighter ranges because each incremental rep represents a larger step. These are isolation exercises, so you’ll use double progression.

2. Try linear periodization first, then double progression.

Check out the books’ support page. You’ll see Eric and I have answered ~1000 questions. You’re sure to find your answers.

Mikael
Mikael
November 28, 2020 02:27
Reply to  Andy Morgan

Awesome! Thanks Andy 🙂

Andy Morgan
Admin
Andy Morgan
November 30, 2020 09:57
Reply to  Mikael

Most welcome!

oliver
oliver
November 24, 2020 00:27

Hello, I have read your book (and still can’t wrap my head around how to build a bodybuilding program as an intermediate). I understand that compounds should be wave loaded while isolation excercises follow the double progression strategy, but it’s not specified in this article what is considered isolation and compound. example: in your book, you call leg curl an isolation excercise, but here you say to do it “3×6-8”, but in your book you clearly state that isolation exercises for legs should be done in 12-15 rep range. So I’m not sure if this program considers leg curl a machine compound? Could you specify which exercises in this specific program should be waveloaded/double progressed? TY

Andy Morgan
Admin
Andy Morgan
November 24, 2020 07:44
Reply to  oliver

Hi Oliver, thank you for the questions and sorry for the confusion. Some of the articles have been adapted for the site and don’t always match the book.

Leg curls are what we’d consider an isolation exercise. You haven’t misunderstood. But I think there is confusion about the guidelines for rep ranges.

We may have used the 12-15 rep range in specific examples, but “should” is a strong word and I don’t recall writing that. (If you can tell me the page number and quote me, I’ll take a look as we may need to adjust the language to make that clearer for the third edition.)

In the Progression chapter, Sample Intermediate Trainee Isolation Movement Progression — ‘Double Progression’ section, we have written, “The first variable in this example is repetitions. In this example, we’ll use 3×12–15 as the target (though this can be done with the 8–12 or other rep ranges as well).”

There is a paragraph explaining isolation exercises on page 253.

Please take a look at the book’s support page if you have further questions about book content.

Giuseppe
Giuseppe
November 1, 2020 21:16

will there be a version for advanced ?

Andy Morgan
Admin
Andy Morgan
November 2, 2020 09:38
Reply to  Giuseppe

Hi Giuseppe, you’ll find a sample in the book, but we won’t be publishing the sample on the blog.

Irosh
Irosh
October 18, 2020 03:17

Hi Andy – awesome content! The stuff you have on here is so comprehensive and helpful! One quick question on your program above, would this be possible with three days a week in the gym, working through the schedule in order on the days I can actually make it? Just trying to adjust around my work.

Andy Morgan
Admin
Andy Morgan
October 20, 2020 10:08
Reply to  Irosh

Hi Irosh, thank you for the compliments and the question.

The weight of the evidence suggests 10–20 hard sets per muscle/group or movement is an appropriate volume to prescribe when no foreknowledge of individual needs/tolerance/genetics exists. The novice programs provide a number of sets per movement/muscle group towards the low end of 10–20, intermediate towards the middle, and advanced towards the upper end.

This is a five-day program designed to be performed over a week. If you perform the program in the same order but only three days a week, you’ve reduced the training stimulus delivered to your body each week by 40%, which will be ~9 sets on average. If you’re truly an intermediate trainee then this is probably insufficient for you to progress on.

It would be better to reorganize the training volume into three days. This guide will show you how to do that: A 6-Step Guide to Building Training Programs

Gabriel
Gabriel
October 13, 2020 00:21

Hi Andy,
what do you think of working out twice per day?
I the time and the energy to do so but I’d like to know what you think about it.

thanks!

Andy Morgan
Admin
Andy Morgan
October 13, 2020 08:24
Reply to  Gabriel

If you find yourself tiring by the latter part of the workout and unable to bring the same level of effort to your training,
and have the time to split them,
that may lead to a slightly better result.

For most people, it’s simply not worth the time investment even if they can sustain it.

Alex
Alex
October 9, 2020 23:26

Could I follow this routine using linear progression on my mail lifts as outlined in the Novice Program?

Thanks and keep up the great work!

Andy Morgan
Admin
Andy Morgan
October 12, 2020 07:09
Reply to  Alex

Hi Alex. Yes, absolutely.

Bob
Bob
October 3, 2020 21:49

In this sample, the squat variant is listed as 4×3–5 with RPE 8 for first set. If I wanted to perform 5x 3-5 (5 sets instead of 4), do I need to lower the RPE slightly on the first set to manage fatigue or keep it at RPE 8?

Andy Morgan
Admin
Andy Morgan
October 4, 2020 21:39
Reply to  Bob

Hi Bob, lower it by one.

Bob
Bob
October 5, 2020 00:43
Reply to  Andy Morgan

Does this mean I need to always lower the RPE for the first set whenever I’m adding sets to an exercise?

Andy Morgan
Admin
Andy Morgan
October 5, 2020 07:44
Reply to  Bob

In the above program, yes. But I can’t say that more generally. RPE is another variable we can manipulate when programming and this is just one example program. More on RPE here: A Guide To Using RPE In Your Training

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.

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