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Mr. Bib's Routines To Maximize Gains In The First 3 Years?

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  • Mr. Bib's Routines To Maximize Gains In The First 3 Years?

    Hi Bib,

    Can you let me know your recommendation on the routines for the first year and second year to maximize the gains?

    a) 8 x 20m sets per day is good enough? Is it okay to go for 10 to 12 sets? Some people in the thundersplace forum said that I should do no more than 8 BTC sets and switch to SO or OTS on the 9th or 10 sets if I plan to do more than 8 sets per day.

    b) Or 8 x 20m sets in the evening and a few 20 mins set in the morning? Would you recommend this? I think I read this a while ago at thundersplace where you (back in the days) and some guys did talk about this.


    Of course, the basic principles will be applied - Like ride to the fatigue on the first or second set and reduce the weights after that, and avoid pain.

    Also, you recommended to take less protein, less vitamin C and less energy. Is this correct?


    I started hanging 3 weeks ago and I am hanging 8 x 20m sets per day doing BTC and I am at 5 pounds right now. No rest days! Gained 1/5 of an inch so far. I will increase 1 pound per week until I reach fatigue on the first or second set. I am still 5.3" erected. I tried hanging back in 2011 and 2012 and a few years later on and off but I did everything wrong back then and didn't get any gain and I gave up. It was so painful to hang back then because I could never get the wrap and bib hanger attachment right.

  • #2
    tan1,

    >Can you let me know your recommendation on the routines for the first year and second year to maximize the gains?<

    Follow the stress progression in the NOS email. Do the three tests.

    >a) 8 x 20m sets per day is good enough? Is it okay to go for 10 to 12 sets? Some people in the thundersplace forum said that I should do no more than 8 BTC sets and switch to SO or OTS on the 9th or 10 sets if I plan to do more than 8 sets per day.<

    Do you have a Bib?

    >b) Or 8 x 20m sets in the evening and a few 20 mins set in the morning? Would you recommend this? I think I read this a while ago at thundersplace where you (back in the days) and some guys did talk about this.<

    Split sessions are fine.

    >Also, you recommended to take less protein, less vitamin C and less energy. Is this correct?<

    No. Do not reduce protein. Ingest the RDA of Vit C. If you need to lose weight, reduce energy.

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    • #3
      Originally posted by Bib View Post
      tan1,

      Follow the stress progression in the NOS email. Do the three tests. - I found the email in 2012. I got the idea now. This is emails sums everything up. What a time saver!
      Do you have a Bib? - Yes. I bought 2 or 3 from you a while ago.

      No. Do not reduce protein. Ingest the RDA of Vit C. If you need to lose weight, reduce energy. - What is RDA of vitamin C? You mean vitamin C pills?

      Bigger
      Thanks for the replies.

      I am currently at 5 pounds with 8x 20min sets per day. This is almost my 5th week of hanging. I will increase 1 pound per week till I reach the fatigue in the first or second set. No Pain so far.

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      • #4
        tan1,

        >What is RDA of vitamin C?<

        Recommended daily allowance. I think it is something like 90 mg per day for adult males.



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