08-31-2011, 01:50 AM
(08-30-2011 12:03 AM)jameson Wrote: [ -> ](Shhhh....I think Amanda's excited about me competing so my garage gym purchases should come along nicely now!)
That's very cool. The more fit I get the more insecure my wife gets.
08-31-2011, 01:50 AM
08-31-2011, 02:42 AM
(08-31-2011 01:50 AM)clicker666 Wrote: [ -> ](08-30-2011 12:03 AM)jameson Wrote: [ -> ](Shhhh....I think Amanda's excited about me competing so my garage gym purchases should come along nicely now!)
That's very cool. The more fit I get the more insecure my wife gets.
Mine wants to compete now! But, seriously, my wife has mentioned insecurites in the past (kind of jokingly), but she knows when she trains she feels better about herself. The trick for her is finding the time and energy. I bought my wife a kettlebell and had her do complexes with it. Just a few months ago I started her doing swings and sprinting (20 swings, sprint till she slows down, repeat 3 or 4 times). She found that really fun and actually invited a neighbor to do it with her. Just a suggestion, but for some reason women love running.
10-13-2011, 03:59 AM
I'm going to write this while my thoughts are fresh. It will be longwinded, raw, and all over the place. Comments are welcome. I figure Nisora will have a few as we've talked about this before...
The Life of a Lifter (as I know it)...
It is first necessary for the lifter to become aware of the lifts themselves, understand their importance. Only then will the lifter devote the time and focus necessary to continue with the *important* lifts. Then technique is needed. And needed some more. And some more. Good ol linear progression is a wonderful thing. 3 sets of 5, 2-3 times a week produce great results. Here's where my story gets interesting.
Most lifters after stalling on LP, resetting, and stalling again and again, will begin contemplating accessory lifts if not before the first stall... This will naturally take energy away from the major lifts while in HIGH hopes that they will transfer over well as a compliment to the major lift. To boost them up. So the lifter takes energy and time away from the major lift to hopefully help the major lift. An honorable venture no doubt, but it seems like a last ditch effort when it's presented that way, no?
Duane Hansen wrote something that I've been thinking about for weeks, "An intermediate lifter will have mastered the basics of the technique and they will start missing their limit lifts because they are not strong enough to lift the barbell. A lifter at this level has two priorities: first, they need to perfect their technique and second, they need to get stronger. The best way to accomplish this is to lift more often." It really doesn't take long for linear progression to run it's course, and then lifter's would be considered "intermediate." What ever definition is ascribed to intermediate know this, an intermediate needs a change in their training to further adapt beyond just more weight on the bar. If an intermediate only knows the basics of technique, then yes, the lifter still needs to focus on technique. That's in my opinion why new(er) lifters often have bad days and many experienced lifters do not. New(er) lifters squats will be all over the place, or the bar will be too far in front of their knees or whatever.
Ok, let me reign this in...
I told Nisora not long ago that I believe everyone's training will finally evolve into some sort of Westside-style training. Whatever you want to call it, lifters will, at some point, allow their training to evolve into heavy and light days with assistance work, prehab and rehab. Full body stuff is great, but it can only last so long if you're trying to reach your fullest potential. It's the meat inbetween LP and WSB that now interests me most. I think too many people jump on the WSB bandwagon way too fast, and though I've discounted Starr's ideas about adding training days in the past, I'm starting to see he was on to something - though I disagree with how certain lifts ought to be trained.
A lifter really does need to start adding more sets, then more sessions, then....? Either assistance or split session, but I think I'd probably go with the split first. What I'm saying is that assistance may not be needed until several years after a trainee begins lifting (excluding prehab/rehab stuff). I think volume through frequency is the key to getting people into "that dude is strong" territory.
I think more attention needs to be paid to that Starr schedule where a medium day is added, then changed to heavy, then another medium day is added until the lifter is lifting 6-7 days a week with only one (if any) light session. This should be done before any assistance is added. I know for myself that the volume that racks up is a perfect year-round training regiment before taking a few weeks to peak. Keep everything snappy, go for PR's every few weeks, and wave your weights. I can't think of a better option really.
I think High Frequency™ is the best method for those between just beginning to lift and what lay yonder. The added frequency will in fact keep those linear gains coming. You have twice the opportunites to add weight, or take it away, or PR, or get some reps in, or whatever. The demands of of reps in the 75-80% range are not that demanding, but they create some tremendous PRs for the intermediate. I think this is partly because the body stays fresh, partly because the lifter is getting stronger, and partly because the lifter is improving technique every day.
"If it is important, do it every day. If it's not important, don't do it at all." - Dan Gable
The Life of a Lifter (as I know it)...
It is first necessary for the lifter to become aware of the lifts themselves, understand their importance. Only then will the lifter devote the time and focus necessary to continue with the *important* lifts. Then technique is needed. And needed some more. And some more. Good ol linear progression is a wonderful thing. 3 sets of 5, 2-3 times a week produce great results. Here's where my story gets interesting.
Most lifters after stalling on LP, resetting, and stalling again and again, will begin contemplating accessory lifts if not before the first stall... This will naturally take energy away from the major lifts while in HIGH hopes that they will transfer over well as a compliment to the major lift. To boost them up. So the lifter takes energy and time away from the major lift to hopefully help the major lift. An honorable venture no doubt, but it seems like a last ditch effort when it's presented that way, no?
Duane Hansen wrote something that I've been thinking about for weeks, "An intermediate lifter will have mastered the basics of the technique and they will start missing their limit lifts because they are not strong enough to lift the barbell. A lifter at this level has two priorities: first, they need to perfect their technique and second, they need to get stronger. The best way to accomplish this is to lift more often." It really doesn't take long for linear progression to run it's course, and then lifter's would be considered "intermediate." What ever definition is ascribed to intermediate know this, an intermediate needs a change in their training to further adapt beyond just more weight on the bar. If an intermediate only knows the basics of technique, then yes, the lifter still needs to focus on technique. That's in my opinion why new(er) lifters often have bad days and many experienced lifters do not. New(er) lifters squats will be all over the place, or the bar will be too far in front of their knees or whatever.
Ok, let me reign this in...
I told Nisora not long ago that I believe everyone's training will finally evolve into some sort of Westside-style training. Whatever you want to call it, lifters will, at some point, allow their training to evolve into heavy and light days with assistance work, prehab and rehab. Full body stuff is great, but it can only last so long if you're trying to reach your fullest potential. It's the meat inbetween LP and WSB that now interests me most. I think too many people jump on the WSB bandwagon way too fast, and though I've discounted Starr's ideas about adding training days in the past, I'm starting to see he was on to something - though I disagree with how certain lifts ought to be trained.
A lifter really does need to start adding more sets, then more sessions, then....? Either assistance or split session, but I think I'd probably go with the split first. What I'm saying is that assistance may not be needed until several years after a trainee begins lifting (excluding prehab/rehab stuff). I think volume through frequency is the key to getting people into "that dude is strong" territory.
I think more attention needs to be paid to that Starr schedule where a medium day is added, then changed to heavy, then another medium day is added until the lifter is lifting 6-7 days a week with only one (if any) light session. This should be done before any assistance is added. I know for myself that the volume that racks up is a perfect year-round training regiment before taking a few weeks to peak. Keep everything snappy, go for PR's every few weeks, and wave your weights. I can't think of a better option really.
I think High Frequency™ is the best method for those between just beginning to lift and what lay yonder. The added frequency will in fact keep those linear gains coming. You have twice the opportunites to add weight, or take it away, or PR, or get some reps in, or whatever. The demands of of reps in the 75-80% range are not that demanding, but they create some tremendous PRs for the intermediate. I think this is partly because the body stays fresh, partly because the lifter is getting stronger, and partly because the lifter is improving technique every day.
"If it is important, do it every day. If it's not important, don't do it at all." - Dan Gable
10-13-2011, 06:20 AM
Regarding frequency: The common take away that I've seen on the net since starting training three years ago is that every day is too much. Too many reps is too much. Then you have things like Prilepin's chart which would limit the number of reps/sets based on workload. How is a new lifter supposed to know what really works, and when to change? Newbies can get away with doing anything during their newbie gains period, as long as they do something.
I'm sort of going right now on how I feel and how my body is holding up. I know that I simply cannot grind heavy weights day after day for any significant amount of time. Injury results. The heavy/light with upper/lower split seems to work well with my "older' levels of recovery. OTOH I seem to be doing well with daily OHP.
How's that for confused rambling. I don't think I said anything.
I'm sort of going right now on how I feel and how my body is holding up. I know that I simply cannot grind heavy weights day after day for any significant amount of time. Injury results. The heavy/light with upper/lower split seems to work well with my "older' levels of recovery. OTOH I seem to be doing well with daily OHP.
How's that for confused rambling. I don't think I said anything.
10-13-2011, 06:41 AM
(10-13-2011 06:20 AM)clicker666 Wrote: [ -> ]Regarding frequency: The common take away that I've seen on the net since starting training three years ago is that every day is too much. Too many reps is too much. Then you have things like Prilepin's chart which would limit the number of reps/sets based on workload. How is a new lifter supposed to know what really works, and when to change? Newbies can get away with doing anything during their newbie gains period, as long as they do something.
I'm sort of going right now on how I feel and how my body is holding up. I know that I simply cannot grind heavy weights day after day for any significant amount of time. Injury results. The heavy/light with upper/lower split seems to work well with my "older' levels of recovery. OTOH I seem to be doing well with daily OHP.
How's that for confused rambling. I don't think I said anything.
No, thanks for that, really. Yes, the net will tell you high frequency/volume will kill you depending on where you look. And it will if you're grinding away everyday. My approach, well it's not really mine, is to hit the weights like you do on your daily OHP - with regard to recovery. You are hitting weights that allow you to recover for tomorrow. No lift should grind, and there will be different rep ranges. However, if you pick the right weights, you'll probably be able to have 2 week "cycles" where you'd want to back off on the third. You could either shoot for PR's on the 4th or just keep on trucking based off the 3rd week's numbers. In other words, "mini-peak" or wave. This is taken from Duane Hansen's comments as well...
To be specific, all my rep/sets almost/pretty much fall directly within Prilipin's chart even though I didn't structure it that way. It just happened. (I just looked at his chart for the first time in probably a year.) I don't know how newbs are supposed to know what to do. I would say, as simply as I can state it, that they need to find Starr's chart. Maybe Prilipin's isn't a bad idea either. Sets and reps are less important so long as it's 75-80% of 1RM. They will burn themselves out if it's too much, and if it's too light they'll start adding sets or weight.
01-24-2012, 03:26 AM
Chad, I haven't seen anything from you in a while either here or at teh Pibbs. What are you up to? Are you still training?
I hope all is well.
I hope all is well.
01-26-2012, 02:12 AM
I'm still around just not on the net much at all. Still lifting, still at it. Doing more "work," bodybuilding style. Ready for warm weather so I can get back to loads and carries. I've been too jaded to man up and get out in the cold.
Nice of you to check up on me. I hope all is well with you.
-C.
Nice of you to check up on me. I hope all is well with you.
-C.