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  1. #21
    Leida's Avatar
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    I did Thimothy Ferris version of the BBS. I did it every 3rd day. I would warm up briefly, rest 2 min, then do one set of 2-3 reps as close to max as possible. Rest 2 min, jump rope for 1 min. Rest 2 min then do 1 set to failure of 7-8 super-slow reps. I did it with 2 compound moves per session at first, but found that it works better to do Deadlift and OHP on its own. So, I did 4 workouts in sequence every 2nd/3rd day (SQT/BBR, DL, OHP, SQT/BP). I also did pull-up, TGUs/KB snatches and torture twists as support.
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  2. #22
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    Quote Originally Posted by Leida View Post
    I did Thimothy Ferris version of the BBS. I did it every 3rd day. I would warm up briefly, rest 2 min, then do one set of 2-3 reps as close to max as possible. Rest 2 min, jump rope for 1 min. Rest 2 min then do 1 set to failure of 7-8 super-slow reps. I did it with 2 compound moves per session at first, but found that it works better to do Deadlift and OHP on its own. So, I did 4 workouts in sequence every 2nd/3rd day (SQT/BBR, DL, OHP, SQT/BP). I also did pull-up, TGUs/KB snatches and torture twists as support.
    Interesting approach. This is the kind of thing I was wondering about. Sounds like you are typically hitting the gym a few times a week then. Is that right?

    I'll have to look into the Thimothy Ferris approach. Do you have any pointers?

  3. #23
    miata's Avatar
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    Quote Originally Posted by Black Timber View Post
    I did it for a little while using free weights. It was more mentally challenging than anything else. Not sure I got much stronger either. I'm not sure that I buy into the whole concept. If you practice moving very slowly then it seems to me that you just get good at moving slowly. Not very functional.
    I found BBS to work a lot better for me using machines rather than barbells/dumbbells. It is a whole lot easier to go to failure.

  4. #24
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    So glad this thread has been revived. I am late to the BBS game, having just read the book.

    I have let my strength training lapse the last few months, and as I was thinking about how I wanted to start up again, I knew i didn't want to return to the SL protocol I abandoned a few months ago. Nothing against it; I just wanted something new to look forward to.

    I plan to start BBS this week or next, whenever I can get to the gym.
    Janeen

  5. #25
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    I tried it a while back, and maybe didnt give it enough time (or credit). I love working out so find the idea hard to grasp that you should only train once (maybe twice) a week. Though saying that there are plenty of occassions where work etc steps in and forces me to only work one or twice a week so maybe I should just embrace it and get on with it.

    I use free weights when I did it. Aslong as your form is good I dont think it matters, your muscles dont know the difference.

    I would really like to use it, and I know It would free up my time, from a training point of view this would mean I could get out on my bike more. I have literally gone until I am aching and couldnt move an inch but I felt fine the next day. I just need a little more convincing.

    Richard
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  6. #26
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    Now see, if I really liked working out, I'd be all set. . For me, while I don't dislike it, it's just a means to an end.
    Janeen

  7. #27
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    I think machines were needed for exercise because it helps to keep fit of the body and also developed imagination, Bndhkosh, dyspepsia, headache, tuberculosis, heart disease, insomnia, asthma, Murchharog, hemorrhoids, vomiting, hiccups, diarrhea, celipathy.

  8. #28
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    I branched off the original BBS protocol, but kept the principles of high intensity and reduced frequency.

    For instance after nearly a year of just doing the big five I started alternating the big five with a deadlift day. Lately I've added in a couple of HIIT days a week cause I'm preparing for a spartan run. Once you understand the theory of it you can play with it a bit.

  9. #29
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    A deadlift BBS day?? That sounds sore!!

    I was jus reading up on john littles Max pyramid training. Interesting stuff, obviously supported by BBS creator as they write together. Its based around static contraction.

    Richard
    It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

  10. #30
    Leida's Avatar
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    Interesting approach. This is the kind of thing I was wondering about. Sounds like you are typically hitting the gym a few times a week then. Is that right?

    I'll have to look into the Thimothy Ferris approach. Do you have any pointers?
    That's correct, and I of course will go for a run or a swim or whatever on the off days too and at the time I did a side-rebalancing workout as well.

    Basically Thimothy Ferris wrote a book called 4 Hour Body, and it had a few different chapters on different approaches. I used the chapter that described one coach approach to training strong runners that did that max-failure scheme and lifted to failure using the rep range and speed described in his BBS spin-ff chapter. Plus added support as described in his BBS chapter. It was a very good protocol, I really liked the recovery time. Normal protocols with 3-4 days heavy lifting a week left wme with some lifts not being up to snuff due to under-recovery. Another thing I liked was that I do not do a particularly day of the week pattern, and I could swap one lift for another if the equipment was not available.

    Right now I am just doing WODs, since my schedule is tight, but that Max/Failure split is on my list of things to chose from when I go back to lifting.
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
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