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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.

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

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