In The Trenches Knowledge

Training
41

You dont need a modern, ulta-equipped gym to build strength. I have heard many people say: “I dont have any place to work out” , " my gym doesnt have a squat rack, heavy bag, ect.)"

Those are just excuses. As someone who has made there living for the past 8 years in third world countries, you can build strength with minimal equipment. Example: Yesterday after training, we loaded a large wheel barrel with sandbags and pushed it up and down the 50 yard line, on the range. A expensive Prowler coudnt have been any more punishing.

I know this is al ittle off topic, and I apologize, but, I have maxed out on listening to people bitch and whine about not having a 5 star gym to train in. You think your enemies always train at Planet Fitness?

42

[quote]csulli wrote:

[quote]infinite_shore wrote:
today I missed a PR weight on sumo deadlifts twice at lockout. Then I backed down down, made a VERY minor correction in my setup (nothing you read in articles really), went up again and boom got the PR rather easily. Now, I’m not a beginner and you don’t really want to know how much fucking thought and analysis went into my deadlift form before this.[/quote]

I think I do. What exactly did you change in your setup, and how much did you pull? How much more was this than your previous PR?[/quote]

A combo of setting the upper back (can’t really describe well - kind of rolling rib cage up), head position, and where to look.

Was a shitty sumo PR, but a PR nonetheless. Hit 250kg (previous SUMO best was 240kg I believe). Felt easy, so went to 270kg but missed mainly due to a weird offset grip issue. Best conv. DL is now 270kg from a couple weeks ago, barely missed 285kg that day. Will get 300kg soon, some way or another. Will pull heavy again today to see if the form tweak sticks.

43

[quote]infinite_shore wrote:

[quote]csulli wrote:

[quote]infinite_shore wrote:
today I missed a PR weight on sumo deadlifts twice at lockout. Then I backed down down, made a VERY minor correction in my setup (nothing you read in articles really), went up again and boom got the PR rather easily. Now, I’m not a beginner and you don’t really want to know how much fucking thought and analysis went into my deadlift form before this.[/quote]

I think I do. What exactly did you change in your setup, and how much did you pull? How much more was this than your previous PR?[/quote]

A combo of setting the upper back (can’t really describe well - kind of rolling rib cage up), head position, and where to look.

Was a shitty sumo PR, but a PR nonetheless. Hit 250kg (previous SUMO best was 240kg I believe). Felt easy, so went to 270kg but missed mainly due to a weird offset grip issue. Best conv. DL is now 270kg from a couple weeks ago, barely missed 285kg that day. Will get 300kg soon, some way or another. Will pull heavy again today to see if the form tweak sticks.[/quote]

What are your thoughts on missing lifts in training?

The current consensus seems to be to avoid at all costs. Curious what you think.

44

[quote]usmccds423 wrote:

[quote]infinite_shore wrote:

[quote]csulli wrote:

[quote]infinite_shore wrote:
today I missed a PR weight on sumo deadlifts twice at lockout. Then I backed down down, made a VERY minor correction in my setup (nothing you read in articles really), went up again and boom got the PR rather easily. Now, I’m not a beginner and you don’t really want to know how much fucking thought and analysis went into my deadlift form before this.[/quote]

I think I do. What exactly did you change in your setup, and how much did you pull? How much more was this than your previous PR?[/quote]

A combo of setting the upper back (can’t really describe well - kind of rolling rib cage up), head position, and where to look.

Was a shitty sumo PR, but a PR nonetheless. Hit 250kg (previous SUMO best was 240kg I believe). Felt easy, so went to 270kg but missed mainly due to a weird offset grip issue. Best conv. DL is now 270kg from a couple weeks ago, barely missed 285kg that day. Will get 300kg soon, some way or another. Will pull heavy again today to see if the form tweak sticks.[/quote]

What are your thoughts on missing lifts in training?

The current consensus seems to be to avoid at all costs. Curious what you think. [/quote]

Missing lifts is not a big deal at all. I like going to 1RM regularly and if you don’t miss weights, it just means you are not pushing it hard enough. I’m not seeking misses but it happens.

Some say that missing lifts is inherently more stressful and “mentally defeating” than not missing lifts. I call bullshit. Killing the CNS is function of going balls-to-wall, not failure or not. Similarly, sets/reps can feel incredibly shitty and kill your confidence despite not missing them, while misses can feel very uplifting because they felt great “technically” (like my miss at 270kg yesterday).

45

[quote]infinite_shore wrote:

[quote]usmccds423 wrote:

[quote]infinite_shore wrote:

[quote]csulli wrote:

[quote]infinite_shore wrote:
today I missed a PR weight on sumo deadlifts twice at lockout. Then I backed down down, made a VERY minor correction in my setup (nothing you read in articles really), went up again and boom got the PR rather easily. Now, I’m not a beginner and you don’t really want to know how much fucking thought and analysis went into my deadlift form before this.[/quote]

I think I do. What exactly did you change in your setup, and how much did you pull? How much more was this than your previous PR?[/quote]

A combo of setting the upper back (can’t really describe well - kind of rolling rib cage up), head position, and where to look.

Was a shitty sumo PR, but a PR nonetheless. Hit 250kg (previous SUMO best was 240kg I believe). Felt easy, so went to 270kg but missed mainly due to a weird offset grip issue. Best conv. DL is now 270kg from a couple weeks ago, barely missed 285kg that day. Will get 300kg soon, some way or another. Will pull heavy again today to see if the form tweak sticks.[/quote]

What are your thoughts on missing lifts in training?

The current consensus seems to be to avoid at all costs. Curious what you think. [/quote]

Missing lifts is not a big deal at all. I like going to 1RM regularly and if you don’t miss weights, it just means you are not pushing it hard enough. I’m not seeking misses but it happens.

Some say that missing lifts is inherently more stressful and “mentally defeating” than not missing lifts. I call bullshit. Killing the CNS is function of going balls-to-wall, not failure or not. Similarly, sets/reps can feel incredibly shitty and kill your confidence despite not missing them, while misses can feel very uplifting because they felt great “technically” (like my miss at 270kg yesterday).[/quote]

That makes sense and I tend to agree. I figure there’s really no way to know if you can hit a weight unless you try and sometimes the answer is, you can’t.

46

(1) In almost all cases people lifting pussy weights because they want to “feel the muscle” are afraid to go balls-to-wall. Lifting heavy as shit does not require having shitty form. You can train with the same intensity as Branch Warren but with better form.

(2) Beginners think in terms of “programs” and simplistic b/w dogmas, while intermediates/advanced ones think in terms of principles. The sooner you identify the latter the more progress you will make.

(3) The majority of bodybuilders don’t know shit about performing free-weight compound exercises. No wonder the majority of them will complain about not feeling the right muscles (+ move to machines) and eventually complain about fucked up shoulders, knees and lower back.

(4) While the whole “beliefs limit results” sentiment has been applied in retarded contexts on this forum in the past, ime it applies to TRAINING FREQUENCY and VOLUME. They all lied to you - you can squat/pull/whatever 7x/week and do perfectly fine. Doesn’t mean you have to of course, but please stop believing you will contract AIDS when you do it.

47

Higher frequency combined with high volume has given the best progress

Not focusing on weight had given me the best progress.

Eating above maintence for an extended period of time with no dips is the best way to gain mass no yo yo

Cutting is easy when you actually measure what you eat Same with gaining size

48

The difference between a beginner and an advanced BBer is not better MMC per se, but rather the attention to detail in manipulating the execution of an exercise to optimally hit the target muscle groups. In other words, if you fuck up the biomechanic part of an exercise, no amount of mental gymnastics will help you hit the target muscle groups optimally.

49

[quote]infinite_shore wrote:
The difference between a beginner and an advanced BBer is not better MMC per se, but rather the attention to detail in manipulating the execution of an exercise to optimally hit the target muscle groups. In other words, if you fuck up the biomechanic part of an exercise, no amount of mental gymnastics will help you hit the target muscle groups optimally.

[/quote]

This! I started training waaaay back when I was 20, but man, if I didn’t make some of my best gains during the last 5-8 years. I like to joke that at a certain point, a trainer can “see the Matrix”. What I mean by that is that it all makes sense in a way, you realize all the stuff that’s really unimportant (or just overemphasized so you can write a new article every week), and what is important, and how it all fits together to actually move forward as quickly as your genetics will allow.

Shawn Ray once wrote that it was always a big let down for fans when they would ask him what specific exercises he did for his arms (or any other body part), and he would reply ‘the same exercises as you’. It’s not always the what, sometimes it’s the how.

S

50

Really focusing on muscle contraction instead of just trying to move weight. When I started consciously doing this for all exercises my lifts exploded.

Stretching, STRETCHing, STRETCHING!!! The last few years this has become huge for me. I have a cousin who is a PT and had her assess me. My shoulders were so balled up and frozen and had terrible hip movement. Just all around a mess from a flexibility standpoint.

Chiropractic work and massage therapy also do wonders.

51

[quote]idaho wrote:
You dont need a modern, ulta-equipped gym to build strength. I have heard many people say: “I dont have any place to work out” , " my gym doesnt have a squat rack, heavy bag, ect.)"

Those are just excuses. As someone who has made there living for the past 8 years in third world countries, you can build strength with minimal equipment. Example: Yesterday after training, we loaded a large wheel barrel with sandbags and pushed it up and down the 50 yard line, on the range. A expensive Prowler coudnt have been any more punishing.

I know this is al ittle off topic, and I apologize, but, I have maxed out on listening to people bitch and whine about not having a 5 star gym to train in. You think your enemies always train at Planet Fitness? [/quote]
This x1000000!
Where there’s a will, there’s a way.

52

[quote]The Mighty Stu wrote:

[quote]infinite_shore wrote:
The difference between a beginner and an advanced BBer is not better MMC per se, but rather the attention to detail in manipulating the execution of an exercise to optimally hit the target muscle groups. In other words, if you fuck up the biomechanic part of an exercise, no amount of mental gymnastics will help you hit the target muscle groups optimally.

[/quote]

This! I started training waaaay back when I was 20, but man, if I didn’t make some of my best gains during the last 5-8 years. I like to joke that at a certain point, a trainer can “see the Matrix”. What I mean by that is that it all makes sense in a way, you realize all the stuff that’s really unimportant (or just overemphasized so you can write a new article every week), and what is important, and how it all fits together to actually move forward as quickly as your genetics will allow.

Shawn Ray once wrote that it was always a big let down for fans when they would ask him what specific exercises he did for his arms (or any other body part), and he would reply ‘the same exercises as you’. It’s not always the what, sometimes it’s the how.

S
[/quote]
Accept that shawn ray was shooting massive amounts of steroids to go along with doing the exercises

53

[quote]The Mighty Stu wrote:

[quote]infinite_shore wrote:
The difference between a beginner and an advanced BBer is not better MMC per se, but rather the attention to detail in manipulating the execution of an exercise to optimally hit the target muscle groups. In other words, if you fuck up the biomechanic part of an exercise, no amount of mental gymnastics will help you hit the target muscle groups optimally.
[/quote]

This! I started training waaaay back when I was 20, but man, if I didn’t make some of my best gains during the last 5-8 years. I like to joke that at a certain point, a trainer can “see the Matrix”. What I mean by that is that it all makes sense in a way, you realize all the stuff that’s really unimportant (or just overemphasized so you can write a new article every week), and what is important, and how it all fits together to actually move forward as quickly as your genetics will allow.

S
[/quote]

Yes, very nice way to describe that feeling. While reaching that state certainly takes plenty of experience, I would argue that some never attain it. Who hasn’t met that BBer/Pler monster who is blissfully ignorant about so many things, yet is bigger/stronger than you will ever be. And no, that hasn’t just to do with roids.

54

(1a) if you feel great when you take a couple extra days off from training, then you haven’t been training very hard before that.

(1b) Similarly, if popping NSAIDs to get through training hasn’t crossed your mind, then you are not training very hard (or you are a pansy pump-seeking BBer - ha).

55

[quote]infinite_shore wrote:
(1a) if you feel great when you take a couple extra days off from training, then you haven’t been training very hard before that.

(1b) Similarly, if popping NSAIDs to get through training hasn’t crossed your mind, then you are not training very hard (or you are a pansy pump-seeking BBer - ha).[/quote]

1a- Why? Aren’t you supposed to feel better if you’ve been pushing really hard and recover from it?

1b- Sure, but is it a good thing to push to the point that you need pain killers to continue working?

56

[quote]magick wrote:

[quote]infinite_shore wrote:
(1a) if you feel great when you take a couple extra days off from training, then you haven’t been training very hard before that.

(1b) Similarly, if popping NSAIDs to get through training hasn’t crossed your mind, then you are not training very hard (or you are a pansy pump-seeking BBer - ha).[/quote]

1a- Why? Aren’t you supposed to feel better if you’ve been pushing really hard and recover from it?

1b- Sure, but is it a good thing to push to the point that you need pain killers to continue working?[/quote]

(1) That is what you would expect, but experience (not only my own) shows that exactly the opposite happens, at least at first. You will typically discover all sorts of new pains. Don’t know why.

(2) Depends on your goals. If BBing is your primary goal then I would say no, but if strength sports (PLing, oly WL, strongman, etc.) are your thing then it might be acceptable at times.

57

[quote]infinite_shore wrote:
(1a) if you feel great when you take a couple extra days off from training, then you haven’t been training very hard before that.

(1b) Similarly, if popping NSAIDs to get through training hasn’t crossed your mind, then you are not training very hard (or you are a pansy pump-seeking BBer - ha).[/quote]

I don’t train as frequently as you, but I do hit legs 3x a week and upper body 3 times a week (hard, 85%-100% 1rm to failure). Do you find that when you take a week off you get nagging pains and “injuries” that you didn’t have while lifting?

58

[quote]infinite_shore wrote:
You will typically discover all sorts of new pains. Don’t know why.
[/quote]

Haha didn’t see this. Ignore above post.

59

The single biggest thing holding back most gym rats from real progress is ego. The inability to do the things necessary for progress are often rooted here.

60

[quote]myself1992 wrote:
Training- It doesn’t really matter how you train as long as you’re training consistently, and in a smart way. So volume or HIT? It doesn’t matter as long as what you’re doing is not completely retarded. I’ve gained equally from everything I’ve done.

Dieting- It doesn’t really matter what you eat as long as you’re consistent in hitting your macros and aren’t eating in a completely idiotic way. I’ll also never do a keto diet again and always have a MINIMUM of 100 grams of carbs when dieting. Doing keto just made me lose muscle.

Great post. Agreed on many points as I have been training for 20+ years and competed in several BB contests. Here are my “in the trenches” thoughts:
-Listening to your body. In my 20’s I could get away with rounded backs and back technique. Now, I need to train smarter and give myself planned layoffs
-Being consistent. You can go 5-3-1, 8x8, whole body, whatever. If you are not consistent, than you won’t see results
-Diet is critical. You eat like a pig, no training will compensate.
-Everything has it’s place, including carb loading, low carb, going heavy for singles and going time under tension for 40 secconds. Nothing is “bad” or “better” Just depends on how and when you use them. I look at different diets and training methodologies like a toolbox. Pull it out and use as needed.
-Getting soft tissue work is important, such as Active Release Techniques.

[/quote]