[quote]apwsearch wrote:
OK, so let’s try to salvage this thread.
My biggest issue with jeminz92 is he doesn’t show even a basic understanding of periodization and how to structure a training cycle. I literally cringed when I read this from him, “Are you trying to say that everytime i deadlift increase intensity sets or reps ? cause i come up to a huge workload every training day it increases.”
Either he is a complete idiot or he was being sarcastic.
If there was even one person on the planet who could get away with this they would be deadlifting thousands of pounds. The reality of things is you have to cycle volume and intensity or else your body will do it for you.
What I mean by this is if training volume and intensity is too low, you will not make progress. The good news is you probably won’t end up injured but you’ll basically not accomplish much.
If training volume and/or intensity is too high, you will hit a wall, begin to move backwards and probably start to incur unnecessary injuries.
I agree.
I have this conversation at the gym a lot with guys asking me why for the past month they were able to put 10# a week on their bench and then this week they got smashed with a weight they handled easily 2 weeks ago. This is a great opening for a conversation on periodization.
The point being, you would be well served to lay out a training year. Within this training year develop 6-8 specific training cycles with a desired outcome in mind. The thing that a lot of people miss is that work capacity is a huge component of limit strenght and being able to pump out a 9/9 day on the platform.
The problem is that in a meet prep cycle where training loads are already high, and if you are doing things right, you are pushing your body to the very brink of overtraining. You are looking to hit the platform stronger than you were your last day in the gym. Not as strong.
This is a key piece of information a lot of lifters miss. That’s why so many guys show up to meets and underperform. They peaked 2-3 weeks early and hit the contest on the downslope.
True. A similar thing happened to one of the lifters at my gym. But I don’t understand what this has to do with the thread.
Movements that increase work capacity (accesory movements) can actually have a deleterious effect on performance in the core lifts if it pushes the body beyond it’s ability to recover. This is a big part of why we hold accesory volume constant over a 6-7 week meet prep cycle. It removes variables and allows the body to adapt to the increased training load in the core lifts without sacrificing conditioning.
Anyway, I am kind of babbling but do have 3 questions.
- Capt. Zero spoke of the use of isometrics. I am always open to new training ideas but can state with full confidence I have never trained with anyone, or for that matter had discussion with another PL, who has used isometrics for their pulls. Why don’t you take a minute and tell us how you are utilizing this and why you think it helped.
I know a lot of successful bodybuilders that do not eat salmon. That does not mean salmon is of no benefit. There are many aspects of strength including isometric strength, concentric strength, eccentric strength, speed-strength, and so on. Why just focus on concentric strength?
First, let us define isometrics as it pertains to training. An isometric contraction is a contraction in which no actual shortening or lengthening of the muscle occurs. The type of isometrics my training partners and I use are isometrics in which you attempt to move an immovable load.
For example, benching or deadlifting against pins in a power rack. We use various positions held for certain amounts of time. Functional ismetrics can also be used. One of the benefits and reasons I RECOMMENDED isometrics is beacuase isometrics lead to the greatest motor unit recruitment.
The lifter is ‘priming’ (or ‘activation’ or whatever term you use) the muscle for lifting. Research studies show that a maximal isometric contraction recruits more motor units than a maximal concentric contraction or maximal eccentric contraction. I have also found combining isometrics and actual lifting to be very effective.
Another reasons I advocate isometrics is because a lifter can pin point where he is a weak in a lift and target that weak point. For example if one had a training partner or client that was weak in the deadlift right below his knees you can target that. One must understand that strength training is joint angle specific.
As with the example aforementioned, one can set up the pins in a power rack to the specific angle and develop limit strength AT that point. Furthermore, there would be a carryover of about 15 degrees at the angle. So the person would also get stronger a little below the knee and at the knee.
FURTHERMORE, I could tell as soon as i read the OP’s post that he was a beginner. The problem with many beginners is that they can not produce maximal intramuscular tension during a concentric. Isometrics can ‘teach’ the lifter to produce that tension. As it does not require the same level of form, motorskills, technique, associated with a full range of motion lift.
The lifters at the gym and I have had great progress incorporating isometrics. My training partner (Tyler Meeks) benched 350 at 165 in his last meet, raw and drug free. I pulled 3x BW - I am 19 years old and I started lifting at 17. Isometrics work for us.
- I still think the assertion that your need for accesory movements is a function of your body type is bunk. Aside from the quote from Thibs, which I don’t even think supports your position in the least because it is not written in the context of helping someone maximize their performance on the platform, I am really interested in why you would feel that a powerlifter would ever be in a situation where they are not reliant on accesory movements to provide muscle mass and work capacity in muscle groups that will support the core lift.
This just does not compute. I think it is a very misleading thing to say on an open forum. In particular when the OP clearly has a lot to learn.
Please provide me some reasoning behind this, sans quotes from others, in regards to successful competitive powerlifters who have managed to pull significant weight without reliance on accesory movements to help them acheive this.
I did not say accessory movements are of no benefit. I was simply implying that they are more valuable to some lifters than others. For example, two people who both deadlift 200 and want to get to 400. One is built for the deadlift and gains the 200 pounds in 4 months WITH NO accessory work.
The other may deadlift AND bust his ass on the accessory work yet also gains 200 in the same period. The latter may have not been built for the deadlift. Simply, leverage (body type) plays significant roles. However, more advanced lifters WILL require accessory work in order to progress. Fact of the matter is, OP is nowhere near advanced so he COULD get away with no accessory work.
Before you answer, be advised I have been a student of PL for lots of years (none of this stuff I speak about is unique to me, I have beg, borrowed and stolen all of it (it’s the one area in my life that has taught me the valuable discipline of shutting the fuck up and listening to those who know more than I do) and have had conversation with just about every camp out there on how they train. So, give this some thought and please don’t parrot information you have read.
- For those who have accomplished a 3X BW pull on a PL platform, what do you think are the three most significant things, from a training perspective, that contributed to you accomplishing this.
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My other new year’s resolution is to do a backflip.
