I try to keep my upper back/shoulders down, and just try not to let your hips/back come off the ground too much. Focus more on the stretch that your body position and you should be fine!
Stay strong
MR
[quote]sam747 wrote:
Well, how much hip rotation should you have if any? I can’t bring my leg over very far. I really feel the strech though, can only hold it for a few seconds, hurts like a mofo.[/quote]
I’m out for the week. Think up some great questions as I’ll be back same days/times next week!
Stay strong
MR
Mike,
Did you receive my las email?
B
The Gun Show was such a rousing success I figured I’d open it up again this week!
I’ll be on from 8-10 EST, ready, willing and waiting for your questions!
Stay strong
MR
Online and ready to rock!
Hey Mike–
Just got home from Worlds – what a great meet it was. Numbers were not what I wanted, but good enough for a silver.
Malinda
How do you start someone off who is totally new to training? How would your approach differ for someone who has been training but doing something like a Nautilus circuit?
When and how would you periodize the beginners training? If, for example, they wanted to improve their body composition, could you add things like supersets or circuits during the initial learning period, or would that be counter-productive?
Malinda -
Congrats; that’s awesome!
You can’t always expect PR’s or great numbers at a World meet; what’s more important is your placing. A silver is nothing to scoff at!
Enjoy a little down time then get back in the gym!
Stay strong
MR
[quote]firebug9 wrote:
Hey Mike–
Just got home from Worlds – what a great meet it was. Numbers were not what I wanted, but good enough for a silver.
Malinda[/quote]
I’ll teach them the basics; dynamic flex for a warm-up, basic movements (squat, bench, lunge, etc.) and static stretches. As well, I’ll typically assess their posture for issues and set them up with a prehab/rehab/posture program to work the kinks out.
As well, I’m not going to do anything fancy with beginners. If they want to lose weight/lean out, I might let them do some cardio, but only after I’ve taught them how to eat. Nothing fancy with the iron work, either; beginners need volume on the basic lifts, pure and simple.
Stay strong
MR
[quote]boonville410 wrote:
How do you start someone off who is totally new to training? How would your approach differ for someone who has been training but doing something like a Nautilus circuit?
When and how would you periodize the beginners training? If, for example, they wanted to improve their body composition, could you add things like supersets or circuits during the initial learning period, or would that be counter-productive?[/quote]
THanks Mike – yeah I know, but it sure would have been nice.
Back to the gym tomorrow for a light bench – it is only 16 weeks until nationals, not that I am counting or anything. 
Malinda
[quote]Mike Robertson wrote:
Malinda -
Congrats; that’s awesome!
You can’t always expect PR’s or great numbers at a World meet; what’s more important is your placing. A silver is nothing to scoff at!
Enjoy a little down time then get back in the gym!
Stay strong
MR
firebug9 wrote:
Hey Mike–
Just got home from Worlds – what a great meet it was. Numbers were not what I wanted, but good enough for a silver.
Malinda
[/quote]
M -
How did the bench shirt end up working out for you?
Stay strong
MR
[quote]firebug9 wrote:
THanks Mike – yeah I know, but it sure would have been nice.
Back to the gym tomorrow for a light bench – it is only 16 weeks until nationals, not that I am counting or anything.
Malinda
[/quote]
[quote]Mike Robertson wrote:
I’ll teach them the basics; dynamic flex for a warm-up, basic movements (squat, bench, lunge, etc.) and static stretches. As well, I’ll typically assess their posture for issues and set them up with a prehab/rehab/posture program to work the kinks out.
[/quote]
I think I remember awhile back something about a dynamic flexibility article. What are some examples or where can I go to find some?
I take it you prefer multiple sets over single sets for beginners. Despite similar gains in strength, what are some of the advantages of multiple sets? Do you include much single arm/leg work or just the basics?
Hi Mike,
Is RDL = romainian deadlift?
Can you briefly explain the difference between stiffed legged and romanian dead lifts? What are the common mistakes people make in the two?
And how does moving the bar away from the shins a few inches help with strengthening the deadlifts?
During powerlifting competitions, which one do most use?
Thank you.
W/regards to the dynamic flex piece, we’ve got something bigger coming. Stay tuned.
Yes, I make beginners do multiple sets, and the reason is the motor control benefits. They might make the EXACT SAME strength gains initially as someone doing one set, but I guarantee the one that’s more familiar with the movement will make better long-term progress. It might not show up in the first month or two, but keep it up over months or years and I guarantee you’ll see a difference.
Finally, yes, I’ll put single arm/leg work in from the start; the sooner they get used to it, the better.
Stay strong
MR
[quote]boonville410 wrote:
I think I remember awhile back something about a dynamic flexibility article. What are some examples or where can I go to find some?
I take it you prefer multiple sets over single sets for beginners. Despite similar gains in strength, what are some of the advantages of multiple sets? Do you include much single arm/leg work or just the basics?[/quote]
Yes, an RDL is a romanian deadlift.
Now, the biggest problem people have with stiff-legs is ever incorporating them in their program. To be honest, I would never prescribe this exercise to someone. Loaded, end-range lumbar flexion is the #1 way to injure a disc. I wouldn’t touch these with a ten foot pole.
With RDL’s, I think they are one of, if not the hardest, exercise to teach. Most people are very poor at maintaining a neutral/slightly lordotic alignment while pushing the hips back. Coaching cues include soft knees, chest up, butt back. I, personally, think these are harder to teach than squats; at least squatting is somewhat natural.
I don’t know why you’d purposely move the load away from your shins while deadlifting; this is only going to put the low back in a precarious position.
Finally, for competition, nobody is going to use either of these methods; you either use a sumo or conventional style, but I’d have no idea what the % of each is.
Stay strong
MR
[quote]gold’s wrote:
Hi Mike,
Is RDL = romainian deadlift?
Can you briefly explain the difference between stiffed legged and romanian dead lifts? What are the common mistakes people make in the two?
And how does moving the bar away from the shins a few inches help with strengthening the deadlifts?
During powerlifting competitions, which one do most use?
Thank you. [/quote]
[quote]Mike Robertson wrote:
Yes, I make beginners do multiple sets, and the reason is the motor control benefits. They might make the EXACT SAME strength gains initially as someone doing one set, but I guarantee the one that’s more familiar with the movement will make better long-term progress. It might not show up in the first month or two, but keep it up over months or years and I guarantee you’ll see a difference.
Stay strong
MR
[/quote]
What kind of rep range do you start them with, or does that vary on the results of your analysis, their goals, etc.? Well, generally, what’s a good rep range?
Mike,
Can you answer this also?
What is the history of powerlifting and is there a book I can buy to read?
Among all the exercises, why were the bench, squat, and deadlift chosen for powerlifting? Is it because these three movements have the capability to carry the biggest loads?
Thanks again but am still confused about deadlifts so will search for more info.
Bench shirt was great – 225 came up with ease - just a minor technical uneven extension cost me the lift. But other wise easy lift.
Malinda
[quote]Mike Robertson wrote:
M -
How did the bench shirt end up working out for you?
Stay strong
MR
firebug9 wrote:
THanks Mike – yeah I know, but it sure would have been nice.
Back to the gym tomorrow for a light bench – it is only 16 weeks until nationals, not that I am counting or anything.
Malinda
[/quote]
It’s not a great example, but anywhere from 5-15 reps (and no, those 5 rep sets ARE NOT heavy).
Stay strong
MR
[quote]boonville410 wrote:
Mike Robertson wrote:
Yes, I make beginners do multiple sets, and the reason is the motor control benefits. They might make the EXACT SAME strength gains initially as someone doing one set, but I guarantee the one that’s more familiar with the movement will make better long-term progress. It might not show up in the first month or two, but keep it up over months or years and I guarantee you’ll see a difference.
Stay strong
MR
What kind of rep range do you start them with, or does that vary on the results of your analysis, their goals, etc.? Well, generally, what’s a good rep range?[/quote]
I have no idea if there’s a book out there, but I’d probably buy it if there was. Also, no real idea on why they choose those specific lifts. Guess I’m not a great historian, huh?
There are a ton of great deadlift articles on T-Nation; here are just a few that come to mind when you search:
The Dead Zone - Dave Tate
Deadlift Diagnosis - Eric Cressey
Precision Pulling - Mike Robertson
Hope this helps!
Stay strong
MR
[quote]gold’s wrote:
Mike,
Can you answer this also?
What is the history of powerlifting and is there a book I can buy to read?
Among all the exercises, why were the bench, squat, and deadlift chosen for powerlifting? Is it because these three movements have the capability to carry the biggest loads?
Thanks again but am still confused about deadlifts so will search for more info. [/quote]