Some notes and keys here to making this work -. This is HARD training. If your eating is not good, and your rest is not of utmost importance, you will not get the most from this. Read that again and again. If you are fat, do not do this.

1. Free Base Building Games
2. Base Building Games

Let me repeat. You need to eat to make this kind of program work. If you are fat, get your slop ass in shape first. Base build on many long meso cycles as outlined in parts 1 and 2, and drop the slop. I can't ever figure out why the hell fat guys keep asking me 'should I train for mass.'

Isn't that what you were doing to get fat? Get lean first, so you can eat really well for the next 6-9 weeks. Eating means carbs. No one is going to get massive or gain mass eating no carb. If you want to do carb backloading, that's fine. If you want to eat in a traditional manner, it will work as well. Just eat carbs, but keep the diet clean.

Check the if you have no idea what that means. I have yet to figure out why people keep saying I'm a low volume guy. Jesus tap dancing christ, if you want to do the math on the volume in these workouts.it's going to be in the 200-300 rep range at times.

Then some guy that does 10 sets of 3 (30 reps) says some shit like 'well yeah but he's low volume, and I don't get big or strong on that. I need volume.' Thanks champ, math wasn't taught at your school I suppose. VOLUME is about total workload done.

Not just sets. Reps fucking count as volume for the love of salamanders and all that is unholy. Don't ask 'can I.?' No.

One week you bench twice, one week you squat twice, one week you deadlift twice. Again, split the volume for the big lifts in half, and maybe even program down.

If I had to describe what you're doing here, use the big lifts as the initial movement as part of the workout 'warm up'. So all of your energy should be poured into busting ass as hard as possible on the 50%, 350, and 100 methods work. Cut the conditioning down to once a week for 45 minutes, twice a week for 30 at MOST.

Shoot for rep PR's each time that workout comes around. This means again, to program a little light. Run through this 6-9 week cycle until you start getting crispy, AKA saying to yourself 'fuck this rep shit! I need a break!'

Kit-Kat time. I also suggest throwing in a cheat MEAL (not day) twice a week. These is a high calorie style training program, so you can dirty it up A LITTLE. Again, another reason why you need to be LEAN going into this. If you aren't (I have to always write this a few times because the fatties REALLY want to get bigger when they really need to understand they are fatties) then again, base build for months and months to find a set point with bodyfat and strength that compliments each other.

This requires time and you being patient. Two things that most guys hate more than Keith Richards hates sobriety.

After you do get crispy, do a no-deload deload, and then start with more cycles of base building with the big lifts only for a while. At this point you should be able to program quite a bit higher than you were previously if you had been stuck in a rut. Paul, I know this article isn't for me yet (bullet points 2 and 10). So, body comp wise running the Big-15 programming, good things happened-even though I wasn't as disciplined as I need to be with the food. I'm 8 pounds heavier, it seems most of that weight went into my chest but a little did go into my gut.I'm definitely ready to get my poop in order on the food front. The big question is if it is a good idea keep doing Big-15 while cutting down on the Calories, or if it would be better to program differently while I cut the fat?Also, when in your opinion are you no longer fat (as far as these programs are concerned)? When you've cured Dun-lap disease (gut dun-lapped over the belt), when you can see your abs?

Hey Paul,Relatively new to the site, been reading up, bought and read SLL and LRB-365, and I'm trying to begin a new routine. For an intermediate (2-3 years of good consistent lifting, 410/235/465 @ 176) would you recommend following the 1 on 1 off intermediate program from SLL or just following the 365? I'm looking to just lift for a good while, not think about competing, and put on some mass.Also if following the 1 on 1 off intermediate off season mass split, do I use either the strong 15 or big 15 template, or something else to determine progression?Thanks for all you put in, it's appreciated out here.

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Free Base Building Games

Look for something that. Intermediate is simply defined as the point at which a lifter needs to be more thoughtful about their training. The rules will not be applied identically to all users in WR. Regulars and people who have built a good rapport and reputation through consistently adding to our community - with their advice, camaraderie, contributions, and conduct - will get more leeway.

They will get the benefit of the doubt. There are minimum account age and karma requirements. Hello Everyone,After searching it does not seem like anyone has posted about BaseBuilding though there have been posts about his other books coming out. I wanted to start a discussion in case anyone has tried it. What people like or don't like, ideas etc.My personal opinion: While I have not started it yet I really like the way everything is laid out.

I look at it as sort of a higher volume 5/3/1. By that I mean the focus is on an everyday max and using lower weights to not burn yourself out. My favorite part after looking at the program is the Over-Warm-up sets. Which address one of my main issues with 5/3/1 of not having the chance to handle heavier weight.While one of my biggest complaints is that I am not sure quite how to advance throughout the program. In the book all Paul writes about is waiting till you can fly through the first phase before continuing is what he thinks is the best option. Though I cannot find anything more specific.What are everyones' thoughts? I can help you out, as I've used much of Paul's programming, including Strong-15 and Base Building.

Base Building Games

My thoughts:Strong-15:I like this program. Personally, I would use the newer version that is found in the LRB 365 book, as the deadlift volume is slightly lower. But that's just personal preference. I used the original Strong-15 as-written to prep for my last meet and hit PRs at every lift in the lightest weight class I've ever competed at.Base Building:I started running this program a few months ago. I'm not sure how I feel about it yet.

Honestly, I wish there was a little more structure to it, as it relies heavily on auto-regulation. Structure aside, I think it's a decent program.

If you've ever enjoyed doing/reading any of the CAT stuff or articles by Dr. Squat, you'll like it.Example, on my squat days, I'd (over)warm up to a single. Sometimes it was a light, crisp single.

Other times, I went a little heavier. Zone of the enders artbook pdf merge. Then I did the actual 'work' for the day, which was 5x5 with 60% (of a training max) in 15 minutes or less. I improved my time every week.The next movement was deadlifts.

Five triples @ 80%. I didn't do a single for these. I just warmed up to my triple weight and pulled my five sets. Otherwise, this workout would take forever.After that, it was either front squats or stiff leg deads, some calves, core if I felt like it. These sessions usually took me 60-90 minutes.I didn't like the bench sessions much.

I'm a shitty bencher to begin with, and I just didn't feel strong or fast once while benching on Base Building. I programmed low, too. I'm also not a fan of benching, incline pressing, and doing dips the same day.Honestly, I'd switch phases every 4 weeks or so, unless I was really 'stuck' on a phase. I definitely felt stagnant after four weeks in the first phase.Also, Paul's notation is WEIGHTxSETSxREPS, which runs contrary to the more common (and efficient) WEIGHTxREPSxSETS notation.

Something to keep in mind.In general, loved the Strong-15 program as meet prep. I'm not sold on Base Building yet, but I'll probably at least attempt all the phases until I give a verdict. Paul is a polarizing character, but Strong-15 resulted in a damn good meet for me, so I'll always be willing to give his program a shot. In the book he has his 3 phases and I was planning on running it like 5/3/1 for powerlifting so P2 is w1/ then p1 is wk 2/ and p3 is wk3 if that makes sense.Wait, so you're going to do the phases out of order? Not that there's a set order, per se, but I think each phase builds off the last.I didn't do too many weight increases, actually.

Since the whole emphasis of the program is using low numbers, I just programmed of real every-day maxes. Just for shits and giggles, I went heavy this week on squats and ended up with a new beltless squat PR on a bad day. That's the true every-day max increase that Paul talks about.You can feel free to increase the weight whenever, but I don't think the program is necessarily designed to include regimented times to bump the weight up.