Update Log

The Muscle & Strength Training Pyramid Updates

~~ Second Edition Updates ~~

March 7th, 2019: The Muscle and Strength Training Pyramid v2.0.9

Page 211: (Table text) “Rep range 10–20, load increases when possible, RPE 6-8.” > “Rep range 10–20 (6-12 for free weight lower body compounds), load increases when possible, RPE 6-8.”

Page 211:(Table text) “Wave loading from 12 reps in W7 to 6 reps (2 rep increments) in W10. RPE 8–10.” > “Wave loading from 12 reps in W7 to 6 reps in W10 (from 10 to 4 reps for free weight lower body compounds, 2 rep increments). RPE 8–10.”

February 27th, 2019: The Muscle and Strength Training Pyramid v2.0.8

Page 219: Title changed from “v” > “How to Adjust Training When Cutting”

February 22nd, 2019: The Muscle and Strength Training Pyramid v2.0.7

Page 229: The table counting the Intermediate Powerlifting Program was adjusted to the following:

February 12th, 2019: The Muscle and Strength Training Pyramid v2.0.6

Page 93: “12 sets for biceps and triceps,” > “18 sets for biceps and 19 for triceps” (This was a typo from an earlier iteration when we were thinking of not counting exercises where a muscle group was “secondary”.)

January 23rd, 2019: The Muscle and Strength Training Pyramid v2.0.5

Page 260: The exercise “SL Variant” needs to be removed from Day 2 (the entire row, it should only be on Day 3 for the 3 Day Option)
Page 239: “for many ,typically male, lifters” > “for many, typically male, lifters”

January 14th, 2019: The Muscle and Strength Training Pyramid v2.0.4

Page 221: “The purposes of a warm up is” > “The purposes of a warm up are”
Page 62: Top of page, first line “that 5–12+ and 10+ sets are optimal” > “that 5–12+ and 10+ rep sets are optimal”

January 9th, 2019: The Muscle and Strength Training Pyramid v2.0.3

Pages 232, 234, 235, 236: In the tables for each of the bodybuilding programs, the title of column 3 is “Intensity”; however, it should be “Lower Body”.

January 5th, 2019: The Muscle and Strength Training Pyramid v2.0.2

Page 138: The table has an error, the third column “Day 2” on the row “Bench” changed to say “Power” rather than “vv”.
Page 206: Training frequency table, two boxes corrected to “Upper, Lower, Full, Full” and “Legs, Push, Pull, Full, Full”.
Page 232: The count for pecs (in the top left of the table) changed: “11” > “10″.

January 3rd, 2019: The Muscle and Strength Training Pyramid v2.0.1

Missing sub-header ‘The Novice Bodybuilding Program’ on page 231 added.
‘Table of Contents’ links for pages 231–233 updated.

January 3rd, 2019: The Muscle and Strength Training Pyramid v2.0

Second editions launched.


~~ First Edition Updates ~~

August 4th, 2016: The Muscle and Strength Training Pyramid v1.0.8

Andy changed his website domain name from Rippedbody.jp to Rippedbody.com. Links changed within.

March 1st, 2016: The Muscle and Strength Training Pyramid v1.0.7

Page 164: Percentage of 1RM changed from 87.5% to 85% on Week 2 Day 6 Upper for the two exercises that have a % 1RM

February 11th, 2016: The Muscle and Strength Training Pyramid v1.0.6

Page 169: Name of Andy’s book updated in resources section: “The Diet Coaching and Adjustments Manual” > “The Last Shred: How to adjust your diet like a pro to reach single digit body fat.

February 2nd, 2016: The Muscle and Strength Training Pyramid v1.0.5

Page 131-134: Tables reformatted for clarity.

Training Pyramid Table Edits pages 131-134

January 8th, 2016: The Muscle and Strength Training Pyramid v1.0.4

Page 153: Abbreviation key typos corrected.

January 6th, 2016: The Muscle and Strength Training Pyramid v1.0.3

Page 153: “Note: RPE values are for your first set, then try to maintain load and complete all sets and reps without hitting failure. In most cases you’ll need to use the lower end of the provided RPE range to do this, unless you’ve got great strength endurance.” – Added under the abbreviation key, as people kept missing this point from earlier in the chapter.

Page 142: “twice once more” > “once more”

January 4th, 2016: The Muscle and Strength Training Pyramid v1.0.2

Page 153: “Training Program Abbreviation Key” added.

Training Program Abbreviation Key

December 29th, 2015: The Muscle and Strength Training Pyramid v1.0.1 

Page 142: “and all lifts except for the lifts in the 12-15 rep range in the Intermediate Bodybuilding Program.” > “and all lifts except for the isolation exercises in the Intermediate Bodybuilding Program.”

Page 142: “For the exercises in the 12-15 rep range in the Intermediate Bodybuilding Program, use” > “For the isolation exercises in the Intermediate Bodybuilding Program, use” Page 143: “This way you will avoid hitting failure when performing multiple sets and extend your ability to progress.” > “This way you will avoid hitting failure when performing multiple sets and extend your ability to progress. If you struggle to add reps using as narrow of a repetition range as provided, extend the range by a rep on either side. So for example, 6-8 becomes 5-9, 8-12 becomes 7-13, etc.”

The Muscle and Strength Training Pyramid v1.0

This is the original work released on December 21st, 2016.

The Muscle & Strength Nutrition Pyramid Updates

~~ Second Edition Updates ~~

February 5th, 2019: The Muscle and Strength Nutrition Pyramid v2.0.3

Page 221: Order typo: “…from Highest to Lowest Performance Risk” > “…from Lowest to Highest Performance Risk”

January 14th, 2019: The Muscle and Strength Nutrition Pyramid v2.0.2

Page 62: The first line paragraph three letter spacing was too tight.

January 3rd, 2019: The Muscle and Strength Nutrition Pyramid v2.0.1

Page 45: Typo in body weight chart corrected: “1v41.7” > “141.7”

January 3rd, 2019: The Muscle and Strength Nutrition Pyramid v2.0

Second editions launched.


~~ First Edition Updates ~~

August 4th, 2016: The Muscle and Strength Nutrition Pyramid v1.0.5

Andy changed his website domain name from Rippedbody.jp to Rippedbody.com. Links changed within.

May 16th, 2016: The Muscle and Strength Nutrition Pyramid v1.0.4

Page 70: Name of Lyle McDonald’s book corrected: “The Guide to Flexible Dieting” > “A Guide to Flexible Dieting“.

February 11th, 2016: The Muscle and Strength Nutrition Pyramid v1.0.3

Page 119: Name of Andy’s book updated in resources section: “The Diet Coaching and Adjustments Manual” > “The Last Shred: How to adjust your diet like a pro to reach single digit body fat.

February 1st, 2016: The Muscle and Strength Nutrition Pyramid v1.0.2

Page 43 “but rather for the build and repair of tissues.” > “but rather to build and repair tissues.”

January 1st, 2016: The Muscle and Strength Nutrition Pyramid v1.0.1

Header in top right of Nutrition book changed from “Training” to “Nutrition”.

Page 38: “diet in a slight surplus, conceivably over time” > “diet in a slight deficit, conceivably over time”

The Muscle and Strength Nutrition Pyramid v1.0

This is the original work released on December 21st, 2015.