DB Hammer

Training Powerlifting
141

Brad,

Thanks. I will buy the book. Dr. Mercola (www.mercola.com) always talks about metabolic typing and how well it works. I probably would have picked the book up last year but I found conflicting reviews on the author (www.drkelly.com) so I kind of lost interest in it.

I was working on my degree in Nutrition. I’m on a break but i’m not sure if I’ll ever go back to school. I don’t agree with most of what the professors are telling us. It’s the equilivalent of professors telling us that linear periodization is the best for us and I couldn’t stand all these bullshits. Some of the professors are totally clueless and I got tired of it.

Anyway, I’m more or less influenced by Weston A Price’s works (and researchers that are influenced by Price’s work including Mercola and Enig. Price is amazing. He tried to warn us about sugars, etc 70 years ago and noone believed him. It turned out that he was totally right and we have huge health crisis now. Basically I just use common sense on how I should eat which is: Don’t eat crap. Usually, that’s good enough for everybody but unfortunately 90-95% of food in USA at the grocery stores are literally junk so that doesnt help. I will read Metabolic typing for further details. thanks again.

Tungsten

142

[quote]Tungsten wrote:
Basically I just use common sense on how I should eat which is: Don’t eat crap. Usually, that’s good enough for everybody but unfortunately 90-95% of food in USA at the grocery stores are literally junk so that doesnt help.

Tungsten[/quote]

Tungsten, make sure you pay royalties to Shug’s. I think chris patented that diet you are on. See his revolutionary diet blog if the joke doesn’t make sense

143

[quote]squattin600 wrote:
Tungsten wrote:
Basically I just use common sense on how I should eat which is: Don’t eat crap. Usually, that’s good enough for everybody but unfortunately 90-95% of food in USA at the grocery stores are literally junk so that doesnt help.

Tungsten

Tungsten, make sure you pay royalties to Shug’s. I think Chris patented that diet you are on. See his revolutionary diet blog if the joke doesn’t make sense
[/quote]

Lol. I read that too but I already beat him to that a while back! :wink: Perhaps it’s Chris that should be paying me royalites! Amazing what you can accomplish when you’re motivated. I’m such a lazy ass right now… I looked heck a lot better back in college drinking 6-12 beers a day but still train hard and eat right to compete for hot girls. Now I’m married and out of college, it just doesn’t cut it anymore! Friends are too far to be playing sports with on regular basis so I’m stuck here alone slowly getting out of shape…

144

You sound like me. I’m with the same girl for 5 years, my buddies live over an hour away. My sport is the gym.

145

Nuttal the coach who believes in his methods to the exclusion of other ideas is locked in (biased and closed minded), and not a coach that you or I should look to for answers.

DB?s methods are effective to a certain extent but like all other systems the effects only last a short time, a change is then in order.
It is not the system that really matters but the organism that is using that system to create an adaptable response. Those drop of % are BULLSHIT, every individual is different and will require new/different %, Its idiotic to generalize.

Now On to his as CS said overly complicated book, I personally have read it to gain DB?s insight on this topic, my thoughts echo CS on this absurdly over written book.

But I digress he does offer some useful knowledge that can be readily used and absorbed.
That all folks!

146

Boss if you had read the book you would know that DB does not do what you state he does do here

“Those drop of % are BULLSHIT, every individual is different and will require new/different %, Its idiotic to generalize.”

DB has stated to find the %s that work best for you… Its stated many times throughout the book, he uses the %'s stated as a starting point that is all. You would then adjust accordingly. You would realise that if you read the book.

As a side note, the starting points arent that bad. Poliquin for example has mentioned training to a 5-7% drop off for duration type work…

“DB?s methods are effective to a certain extent but like all other systems the effects only last a short time, a change is then in order.”

DBs system is a system not a program it is a set of principles. As you change ie when your neuro dominance changes so will your training… The program you are doing will adapt to the system…

147

Boss,

Having worked along side Nuttall for sometime now, I can gaurantee you that he is in no way closed minded. Together having been to many seminars of various coaches as well as up to Westside and talks with Louis Simmons. No doubt you can always learn from someone else. That fact is that he has found a system that works does not generalize the fact that someone is closed minded. You might want to pass that onto squattin 600, CoolcolJ, and Ant.

If you could please elaborate on the extent to wich DB’s system works? I am assuming this is coming from applicable experience?

Chris pretty much echoed my thoughts on your comments of DB’s so called generalization approach to training.

What exactly is usable and absorbable in the book you have taken with you?

All in all another post of angst and chicken scratch. Come up with something concrete instead of this is “B.S.” and this “overwritten”…yada yada yada.

148

Boss,

What more can I add that hasn’t been said already?

Are you attacking me or Dietrich? And for what?

Now that we’ve had a few individuals post some results that they gained from reading the book, why don’t you please fill us in about your past few months of “results” and specifically state how you achieved them? I’m sure there’s more than a handful of us that would love to hear this!

How’s that for being open-minded?

If you have something to teach me…by all means, do it!

Anyone can tell you what’s wrong with the world…few can fix it. When it comes to training, Dietrich has given me nothing but solutions. Please feel free to enlighten me to a similar extent.

Or are YOU too close minded to actually accept that what you’ve been doing isn’t the best thing out there? Who is being close-minded, again?

And don’t forget the SUJO challenge is still open for takers? Are you saying you want to bump my bench 30 lbs in 3 weeks? Or are you going to get Staley to do it? Shit man, anyone who wants to help me get better results than I’m getting now…bring it on!

Peace,
Brad

149

A few questions:

  1. Don’t train rate and dur. together. So alternate two sessions, one Mag + Rate, one Mag + Dur? I’d say that I’m pretty evenly split between Rate and Dur. dominant.

  2. I will do a Push/Pull/Lower split like Brad suggested. 3 exercises per workout. So would two seperate sessions (i.e. Push A and Push B) be appropriate? Why do DB’s sample programs have two seperate workouts?

  3. Should I stick to basic methods, i.e. ISO, OI, etc. for a little while? This is going to confuse the shit out of me as it is. Tomorrow is going to be a clusterfuck, but I need to learn.

150

[quote]dookie1481 wrote:
A few questions:

  1. Don’t train rate and dur. together. So alternate two sessions, one Mag + Rate, one Mag + Dur? I’d say that I’m pretty evenly split between Rate and Dur. dominant.

  2. I will do a Push/Pull/Lower split like Brad suggested. 3 exercises per workout. So would two seperate sessions (i.e. Push A and Push B) be appropriate? Why do DB’s sample programs have two seperate workouts?

  3. Should I stick to basic methods, i.e. ISO, OI, etc. for a little while? This is going to confuse the shit out of me as it is. Tomorrow is going to be a clusterfuck, but I need to learn.[/quote]

Dookie,
I’d even avoid RATE and DUR in the same training block. One thing you can do if you are torn between which direction to go is to simply just pick one! Eventually you will create a “lean” in that direction and then you can balance out from there. For instance, you may turn yourself into a duration-dominant lifter and then you can pull yourself back on center, so to speak, by adopting the power template.

What are you training for? What goals do you have in mind?

As for your second batch of questions, every training session should have a “companion session”. For instance, absolute-strength on one day and strength-endurance on another day. Limited, multi-joint exercises on one day and a lot more exercises (usually single joint) on the other day. It’s also important to understand that the more novice you are the more exercises you need per training session. This is partly because you have a lot more deficiencies to address than your counterpart, who has a very specific training purpose he has to attack on any given training day, and also because you simply need to find out what your strengths and weaknesses are.

I’d recommend that you start out on his prep template first. This is the only time you will mix rate and dur, though, so keep that in mind. You will stick to RFI An-2 or An-3/Ae-1 on one day and something like IPM An-2/An-3 on another day. A few weeks of this and you will not only have established a base to work from, but you will have noticed or even created that ‘lean’ I was talking about previously.

Then you can move on to the power template, the strength template, the hypertrophy template…whatever you need to do based on where you’re at and where you need to go.

I know it sounds like a lot to take in at once…but it really does become second nature (as I think Squattin or CA said above).

Chris’ advice to just simply start off with AREG is solid, too. Again, here’s the starting points:

Rate: 1-3%
Mag: 3-5%
Dur: 5-7%

These are set with the assumption that you will train “like bodyparts” every fourth day. Also, it helps to think of rate as F=mA (little mass, lots of acceleration/deceleration), mag as 51-74 AW percent or power work, and dur as F=Ma (lots of weight, little acceleration).

Peace,
Brad

151

Just finished my first workout. Push session; 4 exercises:
ISO Bench (An-1)
ISO Lateral Raises (An-2)
ISO DB Tri. Extensions- One DB (French Press?) (An-2)
IPM Bench (An-2)

I liked it, despite the fact that I was in the gym for around an hour and a half. I figured out how to set my watch up so I could see, which is one of the things that I was worried about. I was pretty conservative with my initials (didn’t want to waste too much energy), which I believe contributed to the length of the workout. I hit drop-off for Tri. Ext. in the second set, but the IPM Bench went for like 8 sets. Very intersting. I’m surprised at how little work it feels like I did relative to previous workouts. Thanks for your help guys; I’m sure I will have a myriad of questions sooner or later. Comments, suggestions, criticism, etc., would be appreciated.

152

Don’t be conservative with the initials. IMO they are meant to be all out efforts. if you go easy on them when you hit drop off it will not be as precise (if you initial was 97% when you drop 6% it will actually be to 91% instead of 94%). I hope that made sense.

153

Forgot to ask, are there general templates for speed-strength, prep, etc.? Where can I find them?

154

[quote]jrdthreed wrote:

If you could please elaborate on the extent to wich DB’s system works? I am assuming this is coming from applicable experience?
[/quote]

DB won?t even tell us a few of the elite athletes he has (supposedly) trained yet you want me to brake confidentiality agreements and give you names. Sure, I?ve worked with a few members of the Arizona D-backs including RJ, numerous MMA (12) head S&C Coach for the local NHB club, with 3 members in the UFC, 2 world champions grapplers (one in sambo and the other in BJJ) and one world champion arm wrestler, I was previously the head S&C Coach to a women?s professional football team but had to leave due to the team having financial troubles. I?ve also trained athletes from sports such as rugby and powerlifting.

If you ask around on this site your sure to get names.

155

[quote]Nuttall wrote:
Boss,

What more can I add that hasn’t been said already?

Are you attacking me or Dietrich? And for what?

Now that we’ve had a few individuals post some results that they gained from reading the book, why don’t you please fill us in about your past few months of “results” and specifically state how you achieved them? I’m sure there’s more than a handful of us that would love to hear this!
[/quote]

No I?m not attacking you nor DB, I?m attacking his book and fallacious system. You may have had good results with HIS system but remember that no one system or person holds the keys to athletic mastery.

For the past year I have utilized a modified Westside system. Mind you I?m a powerlifter so my goals focus on limit strength with a small amount of strength-speed. My lifts total elite in the NASA federation, I hold a world BB curl record as well as 2 state records in powerlifting. I?m completely drug free, having never used a performance enhancing drug. My lifts are as follows Squat 760lb up 70lb since the beginning of the year, deadlift is a cool 755lbs up 55lb since the beginning of the year,and my bench press is 400lb up about 30lb since the beginning of the year. Hope that answers your question.

Why not tell us about your results and some athletes you train, if any.

156

Boss all you have done is said the book is too hard for me to read, no body else should read it cause I found it hard.

Please critigue the principles outlined. You must have had a very hard time with the book or you werent honest about owning it because your understanding is so poor its not funny.

When you mentioned the fatigue %'s before if you had acutally read the book you would know that DB says that the %'s arent for everyone and he had some powerlifter on different/extreme %'s because that is what he did the best on…

Your line about things only working for a finite period of time is true. I mean everyone will reach point where they are at there peak at some stage. Progress also will generally slow down the more advanced you get… Its not hard to take a half second of your 100metre time if you havent trained but once your running 10.5 taking 0.5 off is very very very diffficult…

But to say that DBs ideas will only be effective for a short period of time and that a change will be in order shows your lack of understanding. Once progress slows DB advocates training your new weakness… IE he is saying that training is a fluid process in which you are always actively seeking what your weakness is what will give you the most benefit and training that…

Ie one must have their training adapt to the athlete… ie saying that you change the program but continue to monitor the drop offs ie AREG…

DB definetly does not advocated stickign with the same program all the time… just abiding by a set of principles which can encompass most training objectives…

You would know this if you read the book, why do you think he advocates the testing… He must say it 20 times in the book…

157

Boss what on earth happened between this post of yours

"His articles are sometimes a bit hard to follow because of his consistent use of abbreviations.
He uses a form of auto regulating training.
I incorporate a lot of his concepts into my athletes training plans, I find that his methods are very effective. Reread his articles and take what can benefit your training. "

and your more recent ones???

158

As Chris says, DB advocates attacking your weakness. In this sense his system is not much unlike a WSB system

  1. Training 2-3 qualities that you need

WSB uses Max effort, Repetition, and Dynamic Effort. They could also be seen as Absolute strength, Strength-speed, Strength endurance. I suspect these three are chosen to the demands of the sport (Powerlifting).

DB’s templates will include Absolute strength, Strength endurance. Or he uses Srength-Speed, Speed-strength, speed endurance. I suspect there may be variaitions based on the sport.

  1. Finding your weakness and bring it up

WSB will attack a weak muscle group as well as a weak “special strength” via overspeed methods, or even work capacity.

DB will also look for “weak” musculature as well as the various special strength’s needed by each muscle.

I think that’s both systems in a nutshell

159

“but remember that no one system or person holds the keys to athletic mastery.”

Boss that is 100% true… I dont think anyone would disagree with that. If that is all you are trying to say then I apologise.

We should all try to learn from as many sources as possible no question.

160

Boss
“His articles are sometimes a bit hard to follow because of his consistent use of abbreviations.
He uses a form of auto regulating training.
I incorporate a lot of his concepts into my athletes training plans, I find that his methods are very effective. Reread his articles and take what can benefit your training”.

I am seriously confused here. The words very effective and your using alot of his concepts definetly donot reflect your recent posts. What happened???

Also you said you worked with Randy Johnson, I thought he was working with a friend of mine Brett Fischer every off season in Arizona?

Lastly did you compete in the last NASA meet in Arizona, I believe this past March. Maybe, I saw you there. Filmed quite a bit and what gym do you lift with?