Bodybuilding 2 - Arms and overall volume

Training Q&A [Moderated]
1

Hello, Jordan!

I’m almost about to complete a run of Strength 1, and am very pleased with the strength increases across the board. The bench press especially exploded way more than I had expected, so thanks for the great program.

As for my near-term goals, I want to get a taste of pure hypertrophy (as in a variety of exercises, getting strong in the moderate rep ranges, bringing up the ‘vanity’ muscles etc), and also clean up my diet. I just checked the Bodybuilding 2 B1 template, and really like how it is laid out, though there are a few questions:

  1. I suppose I should ramp up much slower than prescribed to the peak volume weeks, because jumping from a 3 day strength to a 4 day bodybuilding program might be too much stress? As I said, I really like the setup (and double progression), and would rather remove a few sets, as you see fit, to keep the program. Unless you strongly think major modifications are needed.

  2. I’ve been doing 10 sets of each biceps and triceps now on Strength 1, and it has been working out pretty well so far (from 15 to 15.5" cold flexed). I see that in Bodybuilding 2 B1, it’s about 5 sets per week tops (or 7 if you count the feeler sets), unless the arm/ab stuff is 2x per week. Is this 1x or 2x per week?

Any additional suggestions will also be appreciated.

Stats:
25y, 85kg, 1.8m
90cm waist
145/110/200 (S/B/D 1@8)

TIA.

2

Abrar,

I’d probably favor running the 3 day BB 2 template first without any special kind of ramp up. The direct arm volume on block I is 8 sets/wk after the on ramp. There are no feeIer sets per se’ and I think the volume is appropriate in the context of the rest of the program. Give it a try and see how you do!

-Jordan

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3

Gotcha, I’ll give the 3 day template a shot. And are the 4 day blocks intended to be run right after completing this or do we exploit the final week for as long as possible, including reruns with exercise swaps etc?

As for the arm stuff, I counted only 7 sets/week each for biceps and triceps, unless it’s incorrect in the Excel version. I’m counting the 1st set @7 here as well.

4

Abrar,

A number of different progressions are listed in the PDF, but yes, you can do the 4-day splits after the 3-day one. You’re correct, I miscounted. You’re also free to do more volume on arm stuff if you like, but remember, you’re doing a lot of indirect work as well. That’s why I didn’t go crazy with the isolation stuff. I don’t think it’s dangerous per se’, but I don’t think most people would respond well to it until later in training.

-Jordan

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