Trap bar deadlifts, resting in the up position, and 1.5lbs of ground beef with a dozen eggs a day.
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Building The Super Deadlift?
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Stealing from Randall Strossen, Paul Kelso AND Jim Wendler. I’m great at being unoriginal.
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Lactose and squatose intolerant? That sucks.
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I haven’t done them with 3 breaths in between. I’m actually not real familiar with the protocol as written, so I’d need to read it. I just remember back in my college years I really liked working up to what I thought was a heavy 6-ish, then dropping a bunch of weight and trying for ~20. Reading you and @carlbm here kind of reminded me of that.
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Can this become the new phrase for “skips leg day”?
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This is like saying “I don’t want to ride in cars or submarines.” Dude, there’s a world of difference between supplements and drugs.
Nowadays, there’s really no valid reason (other than being legitimately broke) for deliberating avoiding high-quality goal-specific sports supplements (protein power, workout nutrition, fish oil, creatine, etc.). Beyond that, the fastest way to put on muscle will depend a lot on what you’ve been doing and what kind of shape you’re currently in, like the guys have said.
Time-tested programs like 20-rep squats 'n milk or 5x5 have delivered results in 6-12 weeks. So those are safe bets when paired with learning how to cook and how to eat.
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DC is one of the “fastest” because your time in the gym is a little “faster” by doing multi rep rest pause, which is completed faster than 3 straight sets. And it will definitely put muscle on you.
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I remember years back thinking it took loads of strange machines and different equipment to get big and strong. But - squatting a heavy weight for 6 reps and then a lighter weight for 20 is legitimately about the best advice I can think of for most people.
@T3hPwnisher a question on the back squat v’s another squat type (sorry to derail the tread slightly).
I know you make extensive use of belt squats. Do you think they are can be used as a widow maker set? IE do you normal squats and then swap to belt squats for 20 reps.
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Not only are such things unnecessary for getting big/strong, IMO they are an impediment to it. Getting bigger/stronger is the body’s way of coping with the repetitive application of a specific musculoskeletal stress. If the particulars (ie, movement and loading patterns) of the stressor change from one application to the next, the body will not recognize that it is being subjected to the same stress, and the training effect will be diminished.
Consider: Serious violinists, pianists and guitar players all get impressive calluses on their fingertips, but the specifics (location and size) of the calluses differ depending on the instrument played. In contrast, the calluses developed by someone who rotated among the three instruments would not be nearly as substantial as those of the single-instrumentalists.
Flitting about the gym–changing exercises from one session to the next–is a sure path to mediocrity and middling gains. Just MO.
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Gentlemen, please. Let’s not forget what this forum has taught us: you can’t get big AND strong; they are mutually exclusive goals.
Seriously, though, I agree with both. It’s freeing to be able to just work up to whatever you can do, and then you know you’ve done your work with the high rep set. It also just makes sense that to get good at something you have to practice that something.
Tom Brady, for whom I don’t mind admitting my man crush, says he still does the same drills from high school.
Pretty much all my belt squats are 20+ rep sets. I like doing them like a stripset
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Dam - that’s pretty spot on.
On this I coach under 9’s rugby and we introduced a drill that the men’s team use. Adjusted of course. But it is very close. The point being that the basics are the basics. And never change.
If you were to sub these in for a widow maker set do you think you’d see the same or similar results?
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I feel like we are using widowmakers to mean different things. I thought that’s what I WAS doing.
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It needs a meme nowadays for that to happen.
No - it is as I thought. Belt squats until your soul bleeds are just as good as barbell.
They’re different. Great if the emphasis is the legs vs the whole body. I attribute my recent squat success to including them, as they’ve really allowed my quads to flourish. Although I’ve also done a lot of front squatting as well.
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Quick question. Belt squats intended on belt squat machine? If yes, how to set up position on the platform…I feel if I move stance forward or back the “squat feeling” is much different. Still not sure how to set up correctly… Any advice?
I use a landmine vs. A machine.
Just find the set up that feels good for you.
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On a machine, for me, I find there’s really only one spot on the platform where I can get any ROM and my knees not explode
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