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I,BODYBUILDER - PHASE 5
 

sdg
Level 10

Join date: Jan 2010
Posts: 214

While doing I,BB, I did cardio as well and am very happy with the results. I'm down 20 lbs, and all of my weights have gone up, not PRs but more than I was moving at the start of the program. I have just added steady-state cardio at the end of the sessions, and one of the off-days. I know a lot of people will cite better methods for fat loss but my thinking was while dieting and doing a program which is taxing on the CNS, steady state cardio would allow me to burn more calories without taxing the CNS the way HIIT would.

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IvanTheTerrible
Level

Join date: May 2008
Posts: 168

I do 10-15 minutes of weighted circuits at the end of the main bodypart session. Some of my favs include:

3 sets of 10 of each - no rest:
1 arm Dumbell swings + 1 arm push press + 1 arm squat
or
1 arm db swing + 2 arm db swing + box jumps
or
burpee cleans: Set up a barbel wit whatever weight (135lbs in my case) and you perform a burpee - on the stand up part you clean the weight, place it down, and extend legs out to begin the next burpee

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

I finished the transition phase a couple weeks ago and I am STOKED for the new program to be released. I absolutely LOVED I-Bodybuilder and the whole Anaconda protocol. For now, I have created my own "hybrid" version of the transition phase. I am in my second week...and I have to say it's going fantastic so far. I guess you can say I "auto-regulated" part of the I,Bodybuilder program:

Monday
Bench Press (3x4, 3x2, 1 x maximum reps with 20% less of top 2-rep weight)
stagger-setted with
Any Row (usually wide-grip low cable row) 6x4

Dips (3x4, 3x2, 1 x max reps with 20% less)
stagger-setted with
Any Curl (6x4)


Tuesday
Safety bar Squats (3x4, 3x2, 1 x max reps with 20% less)
stagger-setted with
Glute Ham Raise (done kneeling on the ground with heels under Hack Squat foot plate) 6x4

Shrugs (3 x 8-10)
stagger-setted with
Barbell Rollouts (3 x 10-20)


Thursday
Pull-ups (3x4, 3x2, 1 x max reps with 20% less)
stagger-setted with
Standing Barbell Press (6x4)

E-Z Bar Curl (3x4, 3x2, 1 x max reps with 20% less)
stagger-setted
Closegrip Bench Press (6x4)


Saturday
Any Posterior Chain Exercise (Power Cleans are my favorite) 3x4, 3x2
stagger-setted with
Step-ups (6x4 per leg)

Leg Raises (3 x 10-20)
stagger-setted with
Reverse or Hammer Curls (3 x 8-10)


I also have added 10 minutes of some after weight training interval cardio movements in the form of Jumping Rope, Burpees (I hate that name), and the Prowler.

I have also toned down the Anaconda protocol to the GPC 90 minutes pre-workout, 1 Finibar 30-45 minutes pre-workout, and 1 scoop of Anaconda and 1 scoop of MAG-10 during the workout.

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wrench101
Level

Join date: Oct 2007
Posts: 1

I first did Pillars of Strength a couple years ago and I loved it- I have been following you ever since. I have a question for anybody out there- during the back phase, on Tuesday, the barbell row says ratchet loading-but the in the video kevin is doing sets of 3, instead of 1,3 1,3. Am I supposed to be doing what is written, or what is in the video? Or maybe I am just wrong about the whole thing- I looked to see if this question had been asked, sorry if I missed it and I'm repeating an old question. Thanks

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sdg
Level 10

Join date: Jan 2010
Posts: 214

wrench101 wrote:
I first did Pillars of Strength a couple years ago and I loved it- I have been following you ever since. I have a question for anybody out there- during the back phase, on Tuesday, the barbell row says ratchet loading-but the in the video kevin is doing sets of 3, instead of 1,3 1,3. Am I supposed to be doing what is written, or what is in the video? Or maybe I am just wrong about the whole thing- I looked to see if this question had been asked, sorry if I missed it and I'm repeating an old question. Thanks



Thibs, had answered this question before and said when the video and the template don't match you should go with the video as he doesn't have anything to do with the template for the I,BODYBUILDER logs.

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WinnipegMuscle
Level 1

Join date: Jul 2005
Posts: 25

Hey CT, I have started the I,Bodybuilder Program a few weeks ago to test if I feel its appropriate to use during this years 16 week Fall ‚??supplemented‚?? mass gaining period. I have also purchased and read your Black Book and like you‚??re training principles and have used your ‚??Optimized Volume Training‚?? in the past.

I am on the back specialization portion on I Bodybuilder Program and it seems, to this point anyway, that the volume in the program is very low. I find myself done most workouts in 30- 45 min and although I am tired at the end, I feel like I haven‚??t done enough.

So my question is, during my mass building 16 week ‚??supplemented‚?? training period do you feel I,Bodybuilder is the best kind of training to maximize mass gains during `supplementation`? Or would a standard split or GHV, OVT, or a standard program be better suited. You opinion is very appreciated and valued.

Stats:
Training 15 years+
38 years old

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powerhouse reno
Level 1

Join date: Jan 2006
Posts: 136

Christian, I love the training videos. I am a powerlifter, but I still think the training is great. Just put some weight on the bar. Keep up the good work.

George

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nickacc22
Level

Join date: Sep 2010
Posts: 2

for the IBB workouts. when its like a1 a2 a3 a4 a5 and in the video u do those workouts in order i cant do it like that. haha at my golds gym it would be impossible cause using that much equipment at a time the people at my gym get pissed off. is it ok to do like the 5 sets of a1 and then do the 5 sets of a2 and so on and so on instead of a set counting as a1 a2 a3 a4 a5?
hope what i said makes sense.....

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Ptt451
Level

Join date: Mar 2010
Posts: 46

Coach, I'm on the Chest Phase of the routine, and I'm wondering if skipping the last phase would be a very bad thing? I'm 15 and I have not felt any pain/tiredness from this workout program as I have with others. Would it be best to just go for it and finish that one last week or if I feel up to it just skip ahead to another workout program? Thanks.

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ACTrain
Level 5

Join date: Oct 2004
Posts: 817

Ptt451 wrote:
Coach, I'm on the Chest Phase of the routine, and I'm wondering if skipping the last phase would be a very bad thing? I'm 15 and I have not felt any pain/tiredness from this workout program as I have with others. Would it be best to just go for it and finish that one last week or if I feel up to it just skip ahead to another workout program? Thanks.


Why do you want to skip the last phase? Perform it for 2 weeks then move on.

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wlsn982
Level

Join date: Mar 2011
Posts: 1

I was wondering why there isn't an arm phase? And would it hurt anything to throw in some weighted dips and pull ups?

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home gym
Level

Join date: Mar 2011
Posts: 1

I also wanted to get muscle.

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Akhlut
Level

Join date: Apr 2011
Posts: 1

You can go either way. Some people really need variety and will lose motivation if they feel that they are just repeating themselves. Others don't have that problem. The key is to find the option that better fits you. This is why we want to produce a lot of programs, not everybody can like or need the same approach.



Hi Christian, actually not related to the quotation, just looking for the best way to post these questions right in front of your eyes. So:

1) I was under the impression that you guys were all about natural bodybuilding but yesterday I noticed the steroid section of the T NATION. That makes me wonder wheter the Pulse Feast and I,BODYBUILDER results are based on natural approach or steroid bodybuilding. I guess that is a major issue when it comes to setting the level of expectations and ascertaining whether it even makes a real sense for a bloke with a natural approach.

2) Do you recommend combining I,BODYBUILDER and Pulse Feast? I am bloody sick of eating and I have been experimenting with liquid diet during the day so obviously pulsing MAG-10 got my attention. I would hate to mess up the I,BODYBUILDER's potential, though.

Cheers!

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zanetrain
Level 2

Join date: Dec 2011
Posts: 5

DOES ANYONE HAVE A LINK TO THE WORKOUT PHASES? I MUST BE BLIND I HAVE LOOKEED AND LOOKED AND STILL CANNOT FIND THEM.

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MAF14
Level 2

Join date: Feb 2009
Posts: 2528

zanetrain wrote:
DOES ANYONE HAVE A LINK TO THE WORKOUT PHASES? I MUST BE BLIND I HAVE LOOKEED AND LOOKED AND STILL CANNOT FIND THEM.


http://www.T-Nation.com/...ansition/monday

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Reg_ryan22
Level

Join date: Mar 2012
Posts: 1

Im new to all this and im just trying to make sure im doing what im supposed to...Shoulders for a few weeks and that is it, then transition for about 2 weeks, then back for a few more weeks, and so on? If that is the case, how many times should i do a shoulder routine a week?

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Antitheist
Level

Join date: Apr 2012
Posts: 24

Just wonderin What can i do for bench press with pins ? i don't have Pins ... How do i replace it, with smith machine ? dont think so

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kjmont
Level 100

Join date: Feb 2010
Posts: 1161

Antitheist wrote:
Just wonderin What can i do for bench press with pins ? i don't have Pins ... How do i replace it, with smith machine ? dont think so


Sadly nothing you can do can replace it. But if you are replacing it for actiation purposes theres a whole neural charge section that has exercises you can pick from so that you can atleast be activated.

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RDeschain
Level 3

Join date: Mar 2012
Posts: 43

Hopefully, someone can help me with this though I see the last post in this thread was in April.

I'm looking to start this program after I finish my current program, followed by a recovery week but Ihave some questions regarding the program design.

I have done WM, AWM, Superhero, TBT (and also Velocity Diet) all with great success and though I have continued to lift over the years I kinda drifted away from T-Nation (got married, had a kid etc). Anyway, I'm back! I'm creating a list of supps I need (Anaconda here I come!) and love (Surge!!) and intend to give a few others a try while giving "I, Bodybuilder" a go!

But I just need some clarification on when I should move from each phase onto the next one.

After I am done with week 1 of phase 1, Am I then supposed tomove on to Phase 2? I think I read that each phase should be anywhere from 1-2 weeks but what exactly am I looking for to determine when I am ready to move on to the next phase? Do I simply do two weeks of each phase before moving onto the next phase? Do some phases take longer than others (If so, this likely varies with the individual but what are the determining factors?)

Hope someone can help!



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kjmont
Level 100

Join date: Feb 2010
Posts: 1161

RD you do each phase anywhere from 2-6 weeks
If you have a body part that is specifically lagging you do the correlating phase longer for 4-6 weeks, if you have a body part that is overdeveloped and you don't need to work on as hard you do it 2-4 weeks.

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RDeschain
Level 3

Join date: Mar 2012
Posts: 43

kjmont wrote:
RD you do each phase anywhere from 2-6 weeks
If you have a body part that is specifically lagging you do the correlating phase longer for 4-6 weeks, if you have a body part that is overdeveloped and you don't need to work on as hard you do it 2-4 weeks.


ok, awesome. thank you!

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kjmont
Level 100

Join date: Feb 2010
Posts: 1161

no problem if you have any other questions just drop them here

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zhendrix
Level

Join date: Nov 2012
Posts: 1

my name is Zane, a trainer at the gym I go to told me about this site. I'm looking to put on size and strength, but have a hard time finding the "right workout." If I'm reading this workout right, you do shoulders only for the 1st week/2weeks, then move to the next body part?

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kjmont
Level 100

Join date: Feb 2010
Posts: 1161

kjmont wrote:
RD you do each phase anywhere from 2-6 weeks
If you have a body part that is specifically lagging you do the correlating phase longer for 4-6 weeks, if you have a body part that is overdeveloped and you don't need to work on as hard you do it 2-4 weeks.

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