Big Beyond Belief 4 day program

[chris698]

Has anyone tried the "Big Beyond Belief" 4 day program, by Leo Costa?

If so, what are your thoughts? I am thinking about giving it a try, but I am just not sure about working weights only 4 days a week? :sport-smiley-003:

I guess I can do cardio the other 3 days. :action-smiley-044::sport-smiley-009:

I am 3.5 weeks into my Tren/Mast/Prop Cycle, so not sure if its a good idea or not??

Please give me your thoughts, thanks!

 

[chris698]

Big Beyond Belief 4 day program by Leo Costa:


Serious Growth Level III

4 Days a week Level One

Ramps are 3 weeks long and are always followed by
training phases which are 3-6 weeks long (this all
depends on how you feel you are recovering, when in
doubt just stay there for 6 weeks). Ramps are called
"hyperaccelerations" and training phases are called
"hyperadaptations." Each training phase is set up for
the specific ramp that has taken place before it. You
can't mix and match. You will find that you "like" one
particular ramp/training phase better than the others.
You HAVE to do the reps, sets and rest periods EXACTLY
or it won't work. Never go over 45 minutes! If you
follow the specific rest periods it should work out
exactly. You pick the exercises you want to do. After
you do it all one time you can go back and do your
favorite ramp and training phase but you HAVE to go by
the book at least one whole time thru. You must do the
body parts in the order they are listed. If you don't,
some guy from Bulgaria comes to your house and smacks
you.
Ramp 1 Week 1
120 sec rest between sets ALL WEEK
Day 1 (Endurance= 13-15 reps)
3 sets of all
Back, Chest, Bi, Calf
Day 2 (Endurance= 13-15 reps)
3 sets of all
Delts, Tri, Thigh, Abs
Day 3 (Strength= 10-12 reps)
3 sets Back, Chest, Thigh
1 sets Delts
2 Calves
1 Bi, Tri
Day 4 (Power= 8-10 reps)
3 sets Thigh, Chest, Back
1 Delts
2 calf
1 Tri, Bi
Ramp 1 Week 2
90 sec rest between sets ALL WEEK
Day 1 (13-15 reps)
4 Sets Back, Chest, Bi, Calf
Day 2 (13-15 reps)
4 sets Delts, Tri's, Thighs, Abs
Day 3 (10-12 reps)
4 Back, Chest, Thighs
1 Delts
2 Calves
1 Bi, Tri
Day 4 (8-10 reps)
4 Thighs, Chest, Back
1 Delts
2 Calf
1 Tri, Bi
Ramp 1 Week 3
90 Sec Rest all week
Day 1 (13-15 reps)
5 sets Back, Chest, Bi's, Calves
Day 2 (13-15)
5 Delts, Tri, Thighs, Abs
Day 3 (10-12 reps)
5 sets Back, Chest, Thighs
2 delts
2 calves
1 Bi, Tri
Day 4 (8-10)
5 sets Thighs, Chest, Back
2 delts
2 calf
1 tri, bi
END OF RAMP ONE
TRAINING PHASE 1
(4-6 weeks, backs off training a bit and allows growth
to occur)
Repeat days 1-4, 3-6 weeks
3 minutes rest between sets all week, every week
Day 1 (10-12 reps)
3 sets Back, Chest, Bi, Calves
Day 2 (10-12)
3 sets Delts, Tri, Thighs, Abs
Day 3 (8-10 reps)
3 sets Back, Chest, Thighs
1 Delts
2 calves
1 Bi's, Tri's
Day 4 (5-7 reps)
3 sets Thighs, Chest, Back
1 Delts
2 Calves
1 Tri, Bi
~~~~~~~~~~~Ramp 2 Training Phase 2 ~~~~~~~~~~~~~~~~
Ramp 2 Week 1
150 sec rest between sets all week!
Day 1 13-15 reps
3 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
3 sets chest, back, thighs, calves, tri's
Day 3 10-12 reps
3 sets back chest thighs
1 delts
2 calves
1 bi, tri's
Day 4 8-10 reps
3 thighs, chest, back
1 delts
2 calves
1 tri's, bi's
Ramp 2 Week 2
90 sec rest all week
Day 1 13-15 reps
3 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
3 sets chest, back, thighs, calves, tri's
Day 3 10-12 reps
3 sets thighs, chest, back
2 calves
1 delts, bi's, tri's
Day 4 8-10 reps
3 back, chest, thighs
1 delts
2 calves
1 tri, bi's
Ramp 2 Week 3
60 sec rest all week between sets!
Day 1 13-15 reps
4 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
4 sets chest, back, thighs, calves
3 tri's
Day 3 10-12 reps
4 sets back, chest, thighs
3 calves
2 delts
1 Tri's, Bi's
Day 4 8-10 reps
4 sets Thighs, chest, back
3 calves
2 delts
1 Tri's, Bi's
END OF RAMP 2
Training Phase 2 (4-6 weeks)
90 rest all week every week for this phase
Day 1 13-15 reps
4 sets back, chest, Bi's, calves
Day 2 13-15 reps
4 sets delts, tri's, thighs, abs
Day 3 10-12 reps
4 back, chest
2 calves
1 Tri's, bi's
Day 4 8-10 reps
4 sets Thighs, chest
2 delts, calves
1 Tri's, bi's
~~~~~~~~~~~~~~Ramp 3 Training Phase 3~~~~~~~~~~~~~~~
Ramp 3 Week 1
3 minutes rest between sets all week
Day 1 13-15 reps
3 sets back, chest
4 bi's
3 calves
Day 2 13-15 reps
4 sets delts, tri's
3 thighs, abs
Day 3 10-12 reps
3 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
3 Thighs, chest, back
2 delts, calves
Ramp 3 Week 2
[rest periods start changing alot day by day]
Day 1 13-15 reps
2 min rest
3 sets back, chest
4 bi's
3 calves
Day 2 13-15 reps
2 min rest
4 sets delts, tri's
3 thighs, abs
Day 3 10-12 reps
90 sec rest
3 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
60 sec rest
3 thighs, chest, back
2 delts, calves
Ramp 3 Week 3
Day 1 13-15 reps
2 min rest
4 back, chest
5 bi's
4 calves
Day 2 13-15 reps
2 min rest
5 delts, tri's
4 thighs, abs
Day 3 10-12 reps
90 sec rest
4 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
60 sec rest
4 thighs, chest, back
2 delts, calves
END RAMP 3
Training Phase 3 , 4-6 weeks
Day 1 13-15 reps
60 sec rest
4 back, chest, bi's, calves
Day 2 13-15 reps
60 sec rest
4 delts, tri's, thighs, abs
Day 3 8-10 reps
2 min rest
3 back, chest, thighs
1 delts
2 calves
1 bi's, tri's
Day 4 4-6 reps
3 min rest between sets
3 thighs, chest, back
1 delts
2 calves
1 tri's, bi's
~~~~THE END of 4 day a week~~~~~~

 

[AtomAnt]

A while back I ran the BBB 6 day per week program and did well with it.

I feel it gave me a good foundation to build off and learn about my body and how to train correctly and use different set and rep schemes.

Why would you be concerned over training four days per week? As long as you are stimulating the muscle frequently enough and with sufficient intensity to induce growth, that is what counts.

Just think about DC, either the two way or three way as examples. Both of which I have used with outstanding results and am still using the three way.

 

[chris698]

I wouldn't be concerned "Over" Training working out 4 days a week, I would be concerned with "UNDER" Training!

A while back I ran the BBB 6 day per week program and did well with it.

I feel it gave me a good foundation to build off and learn about my body and how to train correctly and use different set and rep schemes.

Why would you be concerned over training four days per week? As long as you are stimulating the muscle frequently enough and with sufficient intensity to induce growth, that is what counts.

Just think about DC, either the two way or three way as examples. Both of which I have used with outstanding results and am still using the three way.

 

[AtomAnt]

I would be concerned "Over" Training working out 4 days a week, I would be concerned with "UNDER" Training!

I'm missing something here...? I am taking a guess one of the "would"s should've been a "wouldn't" perhaps.

As far as overtraining, the program forces your body to adapt to hitting the muscle very frequently. If under training is your concern, just look at how often you are hitting each muscle. That kind of frequency is either going to force you to adapt or cut the program short. If your nutrition is good though and you have all of your other factors that affect recovery under control (for the mist part) then I see no reason why you wouldn't be able to recover and do well with it.

 

[chris698]

Thanks AA! Yes, that was a typo, should have said "wouldn't". I fixed it thanks.

I'm missing something here...? I am taking a guess one of the "would"s should've been a "wouldn't" perhaps.

As far as overtraining, the program forces your body to adapt to hitting the muscle very frequently. If under training is your concern, just look at how often you are hitting each muscle. That kind of frequency is either going to force you to adapt or cut the program short. If your nutrition is good though and you have all of your other factors that affect recovery under control (for the mist part) then I see no reason why you wouldn't be able to recover and do well with it.

 

[b12]

You're in a cycle? How many weeks left ? Maybe do a program after you are off, because the weight you're pushing is going to change when you cycle off. I would look in to making changes in training intensity, not start a new program mid cycle.

 

[dudcki27]

I wouldn't be concerned "Over" Training working out 4 days a week, I would be concerned with "UNDER" Training!

I workout 3 days a week and I make excellent gains when I cycle and maintain and even make small gains when I'm just on TRT if I eat enough.

 

[chris698]

Good deal, thanks... I am going to give the program a try.

I workout 3 days a week and I make excellent gains when I cycle and maintain and even make small gains when I'm just on TRT if I eat enough.

 

[AtomAnt]

Thanks AA! Yes, that was a typo, should have said "wouldn't". I fixed it thanks.

Once you get into the program you see that training a muscle 3 times per week with the wide array of rep ranges is definitely adequate.

You just have to be sure to push out every single rep. Nothing left in the tank. If you really kill it in each training session, you'll see good results.

As an example, when I first started DC, I was a little skeptical, but if you trust in the program and give it your all, the results speak for themselves.

 

[chris698]

I have 6.5 weeks left in my 10 week Tren/Mast/Prop Cycle. That's what I was wondering, does it make sense to start now or should I wait until after my cycle ends?

Thanks for your input B12....

You're in a cycle? How many weeks left ? Maybe do a program after you are off, because the weight you're pushing is going to change when you cycle off. I would look in to making changes in training intensity, not start a new program mid cycle.