Guest Forum: 48 Hours of EC & MR

Training Bodybuilding
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[quote]Dboy wrote:
Eric/Mike:

I use the Accumulation/Intensification scheme that C.T. (and others) have wrote about on this site. One thing I am trying to figure out in my program design is where to incoropate isometrics. (iso-dynamic contrast for example) In the acc. phase or intes. phase? I’m sure the weight you use and how long you can hold the weight is one factor to consider. But in general do you believe isometrics are better placed in the accum. or intens. phase.

Thanks for your time and ALL the great info.

Danny[/quote]

You can use them in both; as you said, you just have to consider the duration and intensity. I certainly wouldn’t lump all the isometric possibilities into one classification. You noted iso-dynamic contrast, which I’d place in an accumulation phase, whereas overcoming isometric efforts against the pins in a power rack, for example, would be better off in an intensification block. Then again, nothing is inherently right or wrong in this biz, so experiment and find what works for you!

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Thanks for the suggestions.

Now I have things to work on and goals.

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[quote]boonville410 wrote:

  1. How did you get to where you are today? Perhaps some personal background, bio, influences, how you became involved w/T-Nation, etc.[/quote]

Wow, there’s a tough one to cover. I’ll hit this one with some bullet points; otherwise, none of you will want to buy my memoirs when they come out!

-Athletic kid growing up, but was always a little pudgy.
-All-state soccer and tennis player who got recruited to play in college, but it never materialized due to some health problems
-Learning from the experiences associated with these same health problems made me realize how much I enjoyed learning about the body and, more importantly, training.
-Transferred from (Babson College)business school to the University of New England after my sophomore year of undergrad. Did a double major and graduated with 168 credits (yes, I’m a masochist). While at UNE, the majority of my coursework was with physical therapists, athletic trainers, and pre-med students. I also spent six months of my life in gross anatomy with two dozen cadavers: incredibly beneficial experience (as disgusting as it may sound). I pride myself on being able to be the bridge the gap between strength and conditioning professionals and clinical settings; normally, the two entities completely misunderstand one another and the patients suffer as a result. I’ve worked in cardiac and pulmonary rehab, too.
-Came to UCONN for grad school, where I’m fortunate to be studying under some of the world’s premier exercise physiologists and physical therapists. I’ll finish my master’s in May and go out into the real world.
-I’m a taurus. I like fajitas, and I powerlift. Like Mike, I’m infatuated with training; my main areas of interest are applied kinesiology and biomechanics as they relate to program design and injury rehabilitation; maximal relative strength development; and athletic performance enhancement.
-In terms of influences, I’ve got a whole bunch in a variety of categories. Maybe I’ll turn that into a post of its own…

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I’m studying under names such as Kraemer (most published resistance training researcher in history, and the world’s premier exercise endocrinologist, not to mention a consultant to NASA), Armstrong (leading authority on heat acclimation/acclimitization and performance in stressful environments), Maresh (mostly thermoregulatory stuff, but a wide variety of publications), VanHeest (noteworthy researcher with respect to female athletes, and a former swimming coach for the US Olympic team), and Volek (on the cutting-edge of very low carbohydrate diets and metabolic syndrome). As I noted above, I’ve studied under Dr. David Tiberio, a colleague of Gary Gray and one of the best physical therapists/researchers around.

I also work in strength and conditioning with the varsity athletes here on campus. My main roles are with men’s basketball (defending NCAA champs), women’s basketball (three-time defending NCAA champs), men’s soccer (NCAA Final 16 this past season), and women’s soccer (NCAA finalists last year). I’ve worked with a ton of different teams in my time here on campus, though; we’ve had athletes win gold medals, Rookie of the Year awards, and get drafted into the NBA, WNBA, MLS, and MLB. All in all, it’s just a very exciting place to be.

I split time between S&C and research in the human performance laboratory. I’ve been involved in several studies since I arrive in the fall of 2003, but my current graduate assistantship is through a US Army-funded study looking at bone health and military readiness in female basic training recruits. Essentially, I’m one of a few trainers who is training a ton of college aged females for ten weeks to see what kind of performance and physiological changes we’ll see.

In terms of my own training, I just competed last weekend in a tune-up meet in Maine. It was sort of a test-run for AAPF Nationals, which I’ll be doing on April 22.

Writing, school, coaching, and research take up most of my time, but I actually bartend on the side. As odd as it might sound, I love it; it’s a complete change of pace from what I do during the day, and I guess you could say it helps with mental clarity. I’ve also keep on as many internet consultation clients as my time allows.

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Unfortunately, there’s no such thing as a typical day for a grad student! Basically, I’m all over the place; some days I’ll be up at 4:30AM to work with teams or help with testing in the lab, and on others I can sleep in a bit and get stuff done in the morning (a time when I tend to be the most productive). I generally train from 12-1PM during the week during open hours with some of the other coaches and athletes from a bunch of different sports.

Afternoons are reserved for any of the four teams with which I work (along with associate head of S&C Chris West) and training study subjects. Grad classes are generally anywhere from 4-9PM, and the rest of my day is spent reading, eating, sleeping, answering emails, writing, and spending time with my girlfriend. I spend a lot more time at my computer than I’d like, but that’s just the nature of the beast.

One of the things that attracted me to T-Nation in the first place was the close interaction between writers and readers, so I make sure to answer every email I receive. Plus, I was a regular ol’ forum guy back in the day; I just got educated and put all the lessons my mother (a teacher of English) gave me to good work in submitting my first article to JB and, later, TC and Chris. They’ve all been very encouraging ever since, so I guess the rest is history.

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The coursework for my master’s is complete, but I’m still taking courses simply because I love to learn. The more pressing issue is my thesis, entitled “The effect of 10 weeks of lower body unstable surface training on markers of athletic performance.” We’re looking at how it will affect CMJ, BDJ, 40-yard, and T-test in elite college athletes. Preliminary data is VERY promising; I’m really excited. Post-testing is the last week in April, then I write it up and defend.

Beyond that, I’m anxious to get to the private sector for performance enhancement coaching; I’m pretty excited about one potential opportunity on this front. In terms of personal goals, I’m looking forward to spending more time with my family and girlfriend and, of course, keep improving as a powerlifter and eventually total elite. I still need to watch every Red Sox game for the rest of my life, too.

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What powerlifting split do you gentlemen currently utilize?

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What type of 3-day split would you guys recommend. 3 full body, 1 full and 2 split, or some type of rotating idea.

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Um, I’ll answer for myself on this, but I’m sure Eric would agree as well: We use our own!

I use bits and pieces of more traditional stuff, Westside stuff, Metal Militia stuff, I use it all. I think there are pros and cons to every system, the key is to use what works best for you and then ditching the rest.

Stay strong
MR

[quote]Shadowruler wrote:
What powerlifting split do you gentlemen currently utilize?[/quote]

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What are the goals of the athlete?
Chronological age?
Training age?
Injury history?
Sport played?
Training goals?

As you can see, without some specifics this is impossible to answer. If just a general trainee, however, with general fitness goals, I would mix it up. A meso of full body training, then some upper/lower splits, and then perhaps more of a traditional bodypart split.

Stay strong
MR

[quote]buckeye75 wrote:
What type of 3-day split would you guys recommend. 3 full body, 1 full and 2 split, or some type of rotating idea.
[/quote]

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Hi Erick and Mike,

I?m having a problem with my infraspinatous or possibly teres minor and I was wondering if you had any suggestions.

A few months ago I was laying supine and someone gently took my arm through a passive range of motion a few times. I don?t remember if it was over my head or across my body. Anyway my shoulder bothered me after that and when it didn?t go away in a few weeks I went to my chiropractor for ART. I had two sessions and he did ART and some other techique I wasn?t familiar with, but the discomfort went away.

Several months down the line and I?m just getting back to being active (for other reasons) and I realize that the shoulder is still not right. It bothers me if I try vertical pressing movements. Also if I take my arm straight up in the air and then lower it to my side it bothers me when it gets to about 90 degrees i.e. parallel to the floor with the discomfort being on the posteromedial side of the proximal humerous.

Any thoughts?

Thanks in advance for your time.

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[quote]buckeye75 wrote:
What type of 3-day split would you guys recommend. 3 full body, 1 full and 2 split, or some type of rotating idea.
[/quote]

Mike hit the nail on the head. Additionally, you might consider picking up a copy of “The Coach’s Strength Training Playbook” by Joe Kenn; he does a great job of outlining some different approaches in this regard.

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[quote]Shadowruler wrote:
What powerlifting split do you gentlemen currently utilize?[/quote]

From December through this past meet, I’ve been using a pseudo-Metal Militia set-up. Basically, I hit my lockout bench stuff on Thursday along with some supplemental triceps work and upper back/scapular stability/rotator cuff stuff. On Sunday, I do my full ROM bench session, but don’t do any upper back work on this day; instead, I do a bit more triceps work (another lockout movement), some rotator cuff work, and some rotational core work and rotator cuff stuff. I get into my shirt on these days. Monday is purely a back/scapular stability/elbow flexors day; I’ve do some O-lift variations and sometimes box jumps on these days, too. This session only takes about 30 minutes. I do DES/D on Wednesdays and MES/D on Saturdays; both of these sessions incorporate some core training. I also have at least one low intensity recovery session per week as per the recommendations in my “Cardio Confusion” article.

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In terms of physique and symmetry, can you add significant size to arms while keeping other body parts relatively the same size. I’ve heard you have to gain 10lbs for your arms to increase an inch. I noticed the Larry Scott pic on the physique forum and his arms look like their as big as his legs. On a side note Charles Poliquin mentioned in an audio that he recommends 12 sets for arms to grow. Whats your take on that. I’m interested in reading your comments.
Thanx for your time.
Andrew Jones

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Thanks for the responses.
Do you guys squat and deadlift twice a week or once.

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[quote]pkradgreek wrote:
What do you guys think about depth landings or jump off box, using added load. supposedly it will really help your stretch reflex and strenth because of the fast deceleration on the ankle and knee muscles. are there any negatives to incorporating these into your routine. laters pk[/quote]

They definitely have their merit, although many athletes won’t ever be ready for them. Once a great base of strength and deceleration capabilities with body weight only are in place, one can experiment with slightly increasing the loading on plyos. Obviously, though, this isn’t going to be practical for those with excess body weight and/or musculoskeletal pathologies. Nice to hear that there are people out there who recognize the importance of deceleration training. :slight_smile:

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I’ve been stuck at my present weight (185-195-depending on body fat percentage 9-13% for a few years I diet every summer for about 11-13 weeks for a fitness model shoot. AND I’m not any stronger really what would you suggest?I count my calories EVERY day & protein. If I eat junk they rise as high as 4000-4200 but normally in the off season-when I’m not dieting I eat between 3000-3200 much more than 3400 I tend to put on too much bodyfat. I’m one of those might what you call “fat hardgainers”. I take in 190-215gm./Protein-that’s complete protein-not counting whole grain bread, rice, peanut butter etc. 1-2T. Flax oil per day. I would love any suggestions that you might have. I tend to feel tired a lot-I’m pretty high strung and energetic I guess you could say hyperactive for a 33 year old.-ha!
I would love to get stronger -bench 285-305 (used to be as high as 345-23 yrs. old and 320 three years ago, squat and deadlift at 425 & 405 respectively (no suit, no belt, no wraps obviously).
I’ve been training 17+ years and I’m happy with my body, I just want to make some progress-I’m lifetime natural-not even prohormones although I have taken a lot of supplements-creatine, protein powder is a staple, TRIBEX/Red Kat, post w/o-Surge, M with no real significant results. I take a high quality multi-vitamin/mineral supplement 1-2x/day. I spend between $400-$600/mth. on supplements. I get pretty good rest-and if I’m behind-I’ll either skip my workout and nap or take caffeine and nap later-3-4x/week 1-2hrs. to keep up.
No cardio-except a 5-10min. warmup on the bike and and the same cool down-not hard.
Don’t worry if you don’t have any real suggestions I’m just searching to see what I can find. But there’s obviously something I’m missing.
I’ve worked out 2x/week for awhile and when I was young- and as high as 15x/week-I was unemployed I trained 6 days/week 2x/day T/Th/S and 3x/day M/W/F and believe it or not I made gains… for about 2 1/2 weeks (I was 21). But my usual is 3-4x/week now-I just get too burned out at anymore than 4 now. 3 is actually better.
So I guess my questions are

  1. Do you believe in “bulking up” vs. Staying in reasonable condition year round?
  2. Obviously I need to get stronger to get bigger-how?
  3. Are you guys a fan of low volume training or do you think you should increase your work capacity/tolerance-I’m seem to be able to tolerate less and less every year (even less than just a few short months ago)-am I becoming lazy or should I try to increase my tolerance slowly OR “give in” so to speak and allow my body to dictate so to speak? I did CW’s ABBH- didn’t get stronger, CT’s Pendulum BB-too much volume, same with the old GVT-too much volume. (I’ve done MANY more but that gives you an idea).
    I would like to gain another 10-15 pounds of muscle(more if possible)-obviously I’m patient-maybe a little too so! Even if it’s re-stating the obvious or reinterating it. It’s always good to have an outsiders perspective. You guys aren’t “blinded” like I am. Thanks VERY much for your time :slight_smile: Whatever your guys thoughts would be appreciated,
    Gratefully,
    Ted
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Whoops! 6ft. tall & 6 3/4" wrists if that makes any difference?

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[quote]Eric Cressey wrote:
jeep69 wrote:
Mike and Eric- I have a question I forgot to put in my last post
It is about benching.
I have always heard- TUCK YOUR ELBOWS WHEN YOU BENCH.
I never understood this until someone explained it to me real simple-he said"you see that notch on the opposite side of your elbow where your biceps seperate and your forearm starts, in a elbows out bench they will be facing each other at setup under the bar, simply rotate them towards the sky and that will roll your tris under the bar and your elbows will be tucked"
I tried this and it works, but I am curious how far I should roll the notch towards the sky? Do I go as far as I can, or do I rotate it just a little?

You should tuck the elbows for a bunch of reasons, the foremost of which are a) to stay tight and b) to pre-stretch the agonists. Reason “A” is pretty self-explanatory; the more compact you are, the tighter you’ll feel. Reason “B” just takes a little thinking from a functional anatomy perspective. When you tuck the elbows (or “roll,” as you put it), you’re going to be externally rotating the humerus and retracting the scapulae. Effectively, by doing so, you’re facilitating subsequent contraction of the internal rotators (most notably the pec major, anterior delts, and subscapularis in this case) and scapular protractors (pec minor and serratus anterior). Obviously, you’re flexing the elbows, too, so the triceps pre-stretch takes care of itself.

Now, the tricky part about the pronounced “flare” is that it doesn’t lend itself particularly well to multiple reps. Sure, it accomplishes a lot on singles, so it’s great for competition benching. However, if you’re doing five reps and try to implement the tactic, you wind up smoking the first rep and then wobbling all over the place and looking like a newbie for the last four (if you even get them). As such, if you’re going to use it on multiple-rep sets, you need to minimize how much you flare (if you really flare at all).

Saying how much is too much over the internet is pretty much impossible without seeing you bench. Guys like Jim Wendler, Dave Tate, and the Metal Militia crew devote hours at seminars to correcting these subtle things, so the best recommendation I can give you is to find an experienced powerlifter and pick his brain.

Also- after I tried this I noticed this forces me to bring the bar low on my chest.
the day after my front delts are sore so does this mean I simply brought the bar too low??

Think about bringing your chest up to the bar and make sure that your arch is at least halfway decent. Get plenty of air in you, too; you don’t want to “sink” as you lower the bar.

With that said, where did you expect to be sore? You’re not benching like a bodybuilder, so it’s not going to be as pronounced in the pecs.[/quote]

Ok- Thanks for the answers

I have a few more questions though.
when you say "flare " I assume you mean flaring the elbows out at lockout.
IF so do you think its better when doing multiple rep sets to
A- not tuck the elbows-
B- tuck the elbows a little and dont flare at top?

Also another one on bench- Does the tucking of the elbows automatically recruit the lats in the press or do I need to focus on some special feeling or something like that to help recruit the lats in my press?

Thanks again for your answers- they have been very helpful!!

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Myofibrillar and Saroplasmic Hypertropfy is different thing?
To occur different Methods and Perioditation?Why?