Basically yes. If you want to do one set of 100 then you can. You can do 5×10 or 10×10 or even 2×25 etc, just pick what you want to use for assistance out of the exercises jim says and hammer away! Make sure to use appropriate weight like pinky said.
Remember:assistance work is not to be treated like a main lift. Hence assistance.
Heres a quote from jim
“If you feel you’re burning out due to the assistance work, this is your own fault. Warm-up, do some jumps, do the main lift hard and with extreme focus, then move on to the assistance work.”
Yeah it’d probably be best to start out on the low end of the assistance recommendation (50) and see how you do while you get used to the extra workout each week. just get the reps in, don’t be going to failure a bunch (if at all).
When you train hard, your body produce alot of cortisol, at this time of the day, its hard for you body to reduce the cortisol from the training. It may affect your sleep night and your recuperation
A word on diet. Until I made a hard and fast rule I lacked size/strength gains. Now I eat 500g of mince and 8 eggs a day along with 2 jacket potatoes. Before a big dinner. I cook them up in a Spanish eggs in bolognese thing over night in a slow cooker. All you need then is the stomach to eat heavy in the mornings and a way to get it to work. Start with something like this. Simple food done big. No chances. No swapping. Just the same 6 days a week with one day off. It’s boring. And I hate eggs now. But I went from a 150kg / 330lb x1 dead lift to 167.5kg / 370lb x10 in 5/6 months. And my estimated 1rm is 225kg/500lbs and I look massive (1 Inch added to my arms). Diet was the key factor.
Start weight 110kg with clothes on. End 115/116kg with clothes on. Body fat remains high (25%). Because I also ate chocolate and cake. But ALL my fat is around my gut. Which went from 40 inches to 41.
Lots of the weight went on my arms and chest as I already have 30inch+ thighs and 17inch + calf’s. I had to throw 2 short sleeved shirts out my upper body is so big . My wife loves it.
Btw this was on starting strength for 4 months. So if had run bbb I’d have been huge. But strength over size for now.
I’d also like to add - I ran SS for 7 months. And at one point I was struggling to squat my body weight. I took diet more seriously and boom. 110%/120%130%/140%/150% flew past. I now rep 10 times at 140% of. My body weight. I. An not overstate how important it is to eat big. If you miss 3000 cals you’re not even trying.
yeah ik but his explanation is very misleading because 3000 calories of pizza are probably decent macros lmao. And nobody can defy thermodynamics. But yeah obviously not optimal at all.
Point being: This guy needs MORE CALORIES. Not just better food choices.
I was under the impression that “a calorie is just a calorie” (not that I count lol) is like an oversimplification but it works well enough in practice so it’s taken as gospel?
Depends how terrible your diet is. I think if fibre and protein are accounted for then diets are going to end up roughly the same.
But if we take a low protein, low fibre 3000 cal diet and put it up against a 3000 cal, moderate to high protein and fibre diet - I’d expect to see a difference.