[quote]FarmerBrett wrote:
I did have a great chiro/sports physiotherapist who, as a bonus, was also a big strong guy capable of throwing me around, but unfortunately he took a job at a University and moved away. I guess I’ll have to start trawling through the yellow pages and find a new one.[/quote]
Why don’t you call your old PT and ask him to recommend someone? These guys tend to know one another.
As for your question, “how do I build muscle instead of just strength?” I agree with Matty. It’s more mindset than anything. You do more volume, you do less max-effort work, and you do more “assistance” exercises. But Matty is completely right. Strength and size increases go hand in hand.
I find different body parts respond better to different rep schemes
and I am a big fan of finding the right accessory work
training to still fill athletic Im not always looking for the swole
somehow I still find pride in being ‘petite’ and have a good ratio
of size to strength
but I will say the reps that bring the swole to me are kind on the joints
DCA - Unfortunately it’s not that easy. He used to do a once a fortnight ‘surgery’ at our local homeopathic/healing/tanning and nail bar/centre and I would arrange appointments through them. The last time I booked an appointment (about a year ago) he had to cancel due to family problems, so I re-scheduled and then the day before that appointment the centre phoned to say that he had left!. Now a year on the centre has closed, so I don’t know how to contact him. It’s no biggee, I’ll just wait until I have built up a decent list of ailments and then I will find a new one.
CK - I’m surprised you say as low as 3 reps because I’ve been doing a fair bit of reading and the general consensus is 6-12, with most saying 6-8. Haven’t read anything going as low as 3!
Kevin - I’m not really looking to add any significant weight, but I wouldn’t mind losing a bit of fat and gaining a bit of muscle . You’re right the higher reps are a holiday for the joints.
Alexus - I don’t know that posting in the injury forum will help that much. I have a diagnosis, jumper’s knee (tedonitis) in one knee and patello femoral syndrome in the other. The problem is the PTs are scratching their heads as to why, because I’m not particularly tight anywhere or have anything under or over developed. I’m sure my knees would get better by themselves if I took 6 months off, but I don’t really ‘do’ rest. And if I was the sort of person who would take several months off, I probably wouldn’t have the problem in the first place!
Cav - Ha Ha. Well that would probably work!
28/05/2011
Hill sprints 35 yds x 10
If I didn’t know I’d done a load of flyes yesterday, I’d think I was having a heart attack!. Very tight across the chest this afternoon. Hurts to take a deep breath.
Why do I say lower rep ranges? Because most of the bodybuilding material by people I respect (Chad Waterbury, Tony Gentilcore, Alwyn Cosgrove, Mike Boyle, John Berardi, Carter Schoeffer, Mike Robertson, and some others) all talk about 3-8 rep rangers. The ONLY time I see reps in the 8-12 range is on deload weeks, and then the main reason is because generally it forces you to lift light. The more modern consensus, at least that I’m seeing, is 1-5 reps for purely strength training, and 3-8 for hypertrophy (God I hate that word).
Just Sayin’.
Bottom line: if you like it, you should keep doing it. Period. Our bodies tend to make things work.
Do you know your former PT’s name? You can usually track him down through a governing association. Look up what group is responsible for issuing PT dredentials in the UK and call them.
It’s interesting seeing how the medical practice works over in the UK. Here in the states, things get a bit more complicated. And expensive. But we also have problems finding someone who understands the amateur athlete.
Yeah, if you know his name you should be able to hunt him down. Otherwise, I was more thinking that people on the injury forum might be able to recommend someone who knows about strength training who you might be able to get to see.
Um…
I’m always wary of offering my opinion about injury because I don’t really know jack shit…
But I’ve worried a bit about your knees how you land with the weight forwards on the balls of your feet for catching snatches when you are getting under them. Mostly because I developed a bit of a habit of shifting my weight forwards on front squats and the times I’ve done so my knees have felt a bit cranky the next day and I’ve never had any problems with my knees.
I’ve heard that knee problems (though I have no idea which ones admittedly) can result from them trying to be a bit flexible in the face of ankle and / or hip inflexibility. Of course you aren’t at all inflexible for normal person standards but Oly LIfting has crazy flexibility demands (hell, I’m still working on my bottom position and I’ve been working on it every day for a year!).
Could that maybe have something to do with it?
No, I don’t do rest, either.
Maybe add some ankle dorsiflexion stuff? Dunno… What prevents you having the weight on your heels?
CK - I wasn’t disputing your opinion, it’s just that I’ve been doing 1-5 reps for a while so changing to 3-7 wouldn’t really be much of a departure for me or much of a rest for my joints, so I’m going to aim for 8-10 even though it may be slightly less efficient.
Cav - The health service over here is based on a great principle, that regardless of how wealthy you are if you need a heart operation that costs £100,000 you can have it. What it often means though is that you can have to wait several years for it, so those who can afford it will go ‘private’ to jump the queue.
Got to be better than in the US though. I’ve read horror stories where Brits have gone to the US on holiday without insurance, been knocked down and been bankrupted having to pay for their treatment!
How is Obama’s health reform going down there?
Alexus - I can’t blame the snatching for my knees because I had the knee problem 18 months before I started doing them. In fact my knees have felt better since I’ve been doing snatches, mainly because they are so light (damn!!) and because my squat volume has dropped. As far as the forward lean at the bottom, I’m pretty sure it is shoulder related. I can sit in a nice deep squat with my weight on my heels quite comfortably until I raise my arms overhead, then because the bar is too far forward it shifts my centre of gravity onto the balls of my feet. Now I’m more or less rehabbed shoulder wise, I don’t think I’m going to continue trying to get that necessary shoulder flexibility because I don’t want to risk injuring myself again. I think I will work with what I’ve got and be content to powersnatch.
Had the idea of doing 100 reps on squats. Not one of my brightest ideas, but once I started I had to finish it. It took 35 bloody minutes! Dawdled through the rest of the workout on ‘auto-pilot’.
I will have to get a full inch on each thigh for it to have been worth it!!!
Had the idea of doing 100 reps on squats. Not one of my brightest ideas, but once I started I had to finish it. It took 35 bloody minutes! Dawdled through the rest of the workout on ‘auto-pilot’.
I will have to get a full inch on each thigh for it to have been worth it!!![/quote]
Will somebody go fetch the zookeeper–brett is turning into an animal !!!.
Brett, you do what works. My opinions ain’t worth a thing. I just enjoy the debate and talking shop. Quite frankly, I’m coming to have huge respect for your intuition, so I’ll repeat that I think you shoul follow your instincts.
[quote]FarmerBrett wrote:
Back squat @ 220 lbs x 10 sets of 10 reps[/quote]
Nice work Brett, and good luck coming all the way back to ‘healthy-geezer’ status again.
About the rep range stuff, I think it matters more about time under tension than reps really. Poliquin will say anything over 40 secs per set and you will have some good hypertrophy, however many reps that equals is determined by the speed you move the weights.
And regardless of reps, etc, just go 'til you feel the burn, and you will be working on mass.
[quote]Canada_K wrote:
Brett, you do what works. My opinions ain’t worth a thing. I just enjoy the debate and talking shop. Quite frankly, I’m coming to have huge respect for your intuition, so I’ll repeat that I think you shoul follow your instincts.
[quote]FarmerBrett wrote:
Back squat @ 220 lbs x 10 sets of 10 reps[/quote]
[quote]DaCharmingAlbino wrote:
Here’s a challenge that I’ve heard of:
Squat 135 for 10 solid minutes. Don’t rack the weight during that time.
Madness.[/quote]
I can’t decide if you made that up to see how gullible I am or, if it’s legit, to see how much of a sucker I am for a challenge?
[/quote]
Lol! No I read about it, really. It might have actually been an article on this site. It referenced a wrestler(?) who had enormous quadriceps but who never used more than 135 lbs to accomplish his outrageous leg mass.