Just to carry on a bit to my training ADD/program hopping fun I wanted to note down some thoughts on different training methods and my thoughts on them.
These are purely my opinions on these forms of training (or at least how I train them).
Powerlifting:
PROS:
Simple/minimalistic training methods
Can be effective only lifting 3x/week
Lower rep ranges
Feel strong
CONS:
Boring
1-dimensions lifter - aka only really getting good at the big lifts
Taxing on the CNS if not careful with intensity
These repetitive workouts have led to some injuries in the past and actually made me feel less athletic
Strongman:
PROS:
Feel superhuman after a few weeks
Increased cardio efficiency
Great all around strength/skill
Never boring
CONS:
Long workouts
Complex workouts (giant sets, circuits, pyramids, different implements) - lots of time spent setting up and moving between exercises
Mix of indoor and outdoor work during same workout; not efficient rest times
Bodybuilding:
PROS:
Great pumps
Easier on joints by staying in higher rep ranges @ lower %1RM
Increased hypertrophy
CONS:
Looooong workouts
So many damn movements, sets, reps per muscle group
5-6 workouts per week is tough for me to manage with a busy lifestyle
Calisthenics:
PROS:
Not high stress on joints or CNS
Increase athleticism/mobility
Can push cardio as there will be ample recovery
Fun to play around with bodyweight circuits
CONS:
No real physique improvements (comparatively)
Loss of max effort strength
This was more for me than anything, just trying to see if writing it all out would help point me in the direction of my future fitness endeavorsā¦it does not appear to have helpedā¦
I dont think you need a ton of movements. Just do more sets of the most important Squat, Dead, Lunge, Bench, OHP, Dips, Pullups, Barbell Rowsā¦then add what ever assistance you want for calves/abs/arms.
I actually knew exactly what you meant. For me this used to be springting/dunking etc now it just means being able to put my shoes on in the morning hahahaha
Fair point. My thought was to let the pursuing of movement allow you to move normally. But thatās because of confirmation bias, as itās how my training has shifted in the last while.
Iām lucky: I already can move normally (I think), so I donāt feel the need to achieve that. Wow, that took a while to post. Apparently I deleted it, and then I kept getting told it was similar to a previous post.
I miss my āathleticismā and have definitely lost a step in speed (hurt my hamstring trying to be fast) but ānormalā movement plus above average strength is what Iām going for as well, I can jog a couple miles without pain, walk, carry things up and down stairs (moved a flippin giant fridge yesterday). I look at it as adding to the most average aspects of my life I guess.
Those movements are by far my favourite which is what draws me to 5/3/1. I think in order for me to see much hypertrophy from these movements I need to focus less on the chase of strength and focus more on the TUT and MMC of the muscle(s) Iām trying to target.
For example, if Iām doing OHP I can make that a more delt/chest exercise or shifting my body angle and grip width can make it more triceps dominant movement. Dips can be almost purely a chest targeting movement or triceps.
I think it is more of getting my mindset in the type of training I want. Go hit my main movement for strength. Then backoff sets focus on the actual muscle contraction rather than just moving weight and going through the motions.
The other day I sat down and tried to crack the code on what the hell your spreadsheets in your log represent and I actually really like how you have set up your training. I did a PPL program in the past and really enjoyed it, and may pick one up again. @RampantBadger posted a link to THIS program in another thread that I thought would be a good one. I could even try 5/3/1 for the main movement and then follow the program after that.
They mention an optional āFreeā day which would be good for me to do my āEventsā day to keep my strongman versatility in there as well as @brady888 suggested.
All speculation at this point, Iām not looking for A perfect program, Iām looking for MY perfect program. Which is the one that makes me excited to workout and makes me feel/look athletic and strong.
All this thinking and ranting is making me feel like @MarkKO. I guess work is slow this week.
For what itās worth, this is what I do, I use the 5/3/1 progression for my main lift, and then use bodybuilding/isolation movements around it and I love it, Iām progressing to heavier weights consistently while still getting a pump and feeling like Iām building some size along with the increasing strength. It also allows me to auto-regulate instead of feeling like I have to hit certain accessories for certain reps. Just my two cents.
But it makes for a more stimulating log. I actually enjoy reading rants and the more journal-like entries more than seeing someoneās sets and weights.
In regards to your trainingā¦ thatās for you to figure out. And then change. And then figure out again and so on. Itās inevitable. We all do it. If youāre starting to feel drawn to more hypertrophy type training then I recommend running your 5/3/1 and then treating the FSL or backoff sets as your hypertrophy movements. Iām currently doing this. I switch to DBās for bench and OHP so I can get more range of motion. It also seems to be a bit more friendly on the joints.
If youāre struggling to figure out what to pursue down the road then revisit CTās article regarding strength ratios. If you want to be balanced (by the terms in that article) then it will guide you in the direction you need to go.
The problem I have is that my list of priorities is too long. Big, strong, athletic, etc. Being athletic requires a lotālifting, jumping, running, etc. Itās tough. Now add bodybuilding to the mixā¦ oh, and I also want to be in better shape so I need to improve my conditioning (I can be athletic and play pick-up basketball but still be in less than stellar shape). Itās easy to make a long list and then struggle to find the program that addresses all of it. I think thatās where āseasonalā training might come in handyā¦ in theory. It will still be a huge mental hurdle for me to do the bare minimum on something like lifting while I pursue conditioning and athleticism.
@Despade - Iāve definitely ventured into that territory as well (5/3/1 main lift then more BB style training after) and enjoyed it until a new shiny program crossed my radar and I switched. But I keep gravitating back to it, so thatās probably a good sign. As long as I can hit my strength movements once a week (5/3/1) I satisfy my training requirement of feeling strong. Then I need to hit my BB fluff work to feel big, then I need to hit some strongman stuff to feel like I can better apply my strength to anything.
Unfortunately I donāt really have great access to DBās. I have adjustable ones that go to 50, then a set of 70ās. I have the ones that you load up with Oly plates, but again the time it takes to change these are too long for me. I donāt mind setting them up once a workout, but beyond that I canāt be bothered.
Iām not concerned at all about strength ratios to be honest. I have no ambition to do olympic lifts, and as long as I continue doing a balanced strength program my ratios will fall to what my leverages lend an advantage to.
Story of my life. Iām trying to ride too many horses with only one ass. Jack of all, Master of none. Etc, etc.
I guess thatās part of what makes this fitness journey so damn addicting.
This is something I always found curious about that article as well. Ratios are as much a diagnostic to see where your favorable leverages are vs a call to action to correct weak areas
I guess work is slow this week.
since youāre already a stud itāll look good on my client history lol