Back doms are my favourite 
1 Like
Oh yeah
But lord forgive if you have to train with them, it’s horrible
1 Like
11/6/17
-Upper body work-
Dumbbell row 20x69kg/152lbs
So, @MarkKO it’s on.
Feels kind of funny to say that after a not-so-good workout, but whatever (and remembering that there is no real beef between us, it doesn’t matter)
So, let’s analyze why my workout wasn’t as good as usually:
I tried eating a big, carb rich meal ~2 hours before the session.
That’s the sole reason my workout suffered. And you know what? Now that I know I shouldn’t eat a lot of carbs before training, I won’t do it anymore, simple as that. (Kind of weird, earlier the huge carb meals before training made sure I would progress, that’s why I tried it again today)
Point being: try some new things in your diet and/or your training, if they don’t work, drop them. Sometimes things that worked before don’t work anymore, like the big carb meal for me. If that happens, don’t get discouraged (and don’t get emotional just because it worked before), instead try another thing and see if it works.
If you put enough time to trying things out you’ll eventually end up doing pretty much only the things that work for you, and thus you’ll make faster progress and know your body better than someone who only did what he/she was told to do. (Of course if you are a beginner you should probably listen more to the experienced guys because that way you’ll get a good start. You should be somewhat experienced to do this analyzing thing)
That’s it for “informative” content today (or more like this month it seems)
Yeah, I know it’s nothing astonishing but sometimes people don’t realize the simplest things.
On other news, I’ve recently realized that I’m quite barrel chested - now don’t get me wrong, I don’t see it as a negative thing if we discuss aesthetics. (I’ve even done some work -pullovers- to expand the ribcage) While my ribcage has probably expanded due to the pullovers I’ve come to the realization that it has always been quite big (even when I was 52kg/114lbs it was around a meter/39 inches in diameter, and none of that was muscle)
Why am I telling this? Honestly, I don’t even know. It was just a funny thing to notice.
But now I got to eat (and I got to eat a lot, I’ll have to row that 200 pound dumbbell for 15 before the end of this month.)
4 Likes
Why I do only one set per exercise most of the times (and why I use a high frequency)
This is going to be a plain and simple post regarding the topic itself, but let’s go over a couple of things first:
- I count rest-paused sets as one set
- There are some exercises that I do for several sets, but in those cases the rep ranges are different so the same logic applies there
- From time to time I have phases where I build “storage strength” with more sets, using fewer amount of sets is a way to tap into that storage in addition to building more strength
Now, to the topic:
Why just one set? How can that be enough?
Doing just one set has both good and bad sides to it, as do most of the things in your life. The main negative things are the fact that you only get one chance to improve on the lift (really, if you fail by two reps and try again you won’t be able to get it if you were truly going hard the first time). In addition to this most of the guys have this fear of losing all their gains because the volume is so low.
Let’s address these things first:
If you fail your set by, say two reps, think about what went wrong (how did you eat, sleep and hydrate etc.) and don’t make the same mistake again next time. It’s not a big deal. If you are, however, constantly failing your sets and becoming weaker something is off. Most likely your frequency is off, you are not eating enough or you are not giving it your all. The last one of those is really important when using just one set per exercise. There is no RPE scale, there is no leaving reps in the tank. It’s all about beating the logbook, with “do or die” mentality.
Now, regarding the low volume and losing muscle mass. If you are going all in with your sets you shouldn’t be worrying about this. Really, if you even think about doing another set of the exercise after you finish your first one, you didn’t dig deep enough. After I finish my training sessions I look horrible, like, my appearance literally alters. I pop so many blood vessels under my eyes every damn time that I look like I haven’t slept in a century. I’m trembling on the locker room bench trying to down the whey shake. And I have zero thoughts about doing another set.
But now, for the positives.
- It’s really easy to track progress.
If you take a look in your logbook and see you did 6 reps with, say 250 pounds on the close grip bench last week you should aim for 7-8 reps at the same weight or 5-7 reps with 255-260 pounds (just pick the same weight or a bigger one and go to failure)
If you get more reps or move more load, congratulations, you have progressed.
It’s also a lot easier mentally to have to beat just one set - it’s over so quickly compared to 4-5 sets. Just think; would you rather do 5x5 at 225 pounds or a single set of 7-9 at 225 pounds?
Yeah (I’ll curse the guy who comes in here and says 5x5)
If you want to use more than one set, use two sets with different rep ranges (such as one set with 6-10 and another with 8-12). This way you can go to failure without having to care too much about the second set.
- To get more reps or move more weight you must do one of three things:
You must either get stronger, improve your technique, or get more intense. All of these are good things, and one of them (the intensity factor) is something you really can’t use to your advantage when using a lot of volume. If you are a hype-up guy like me intensity is probably something you really need in order to lift and feel better.
- It’s the simplest possible way to program things
I’m a simple man, and I like simple things. Most of the times I’ll just over analyze my own training and have this mental barrier for several days while I get nothing done. (It’s quite hard to be objective with this stuff). So I’ve found that it’s easier to just write down my exercises, select the rep ranges and then look at what exercises may need two sets, rest pauses or other things.
- Low volume allows for more frequency
This is a topic I should probably go over in a separate post, but I’ll try to keep it short.
Volume, intensity and frequency are all related. If you increase one, others must decrease (if you go a lot over your ability to recover, that is).
Now, for me this is easy. My intensity is always up as high as possible, because that’s the way I like to do things. So I only have two variables to play with; frequency and volume. What I’ve noticed with myself and a lot of my trainees is that most of the times, frequency trumps volume. So what I do is I take the volume down to one set per exercise, but we may be training the exercise or a variation of it up to 3-5 times a week. (In very rare cases even 7 times a week is possible)
Let’s think - briefly - what happens when we train a movement 3-5 times a week as opposed to once a week.
First off, you get the opportunity to home your technique a lot more often. If you master your technique, you’ll become efficient and efficient people are stronger than others.
Secondly, you’ll build more muscle. If you are a natural guy (or a girl) you muscle protein synthesis won’t last the whole week. Depending on you level of experience, it may last from a couple of days to as little as 12 hours. With high-frequency training we can make progress even when you are highly advanced.
Thirdly, you have more opportunities to get stronger AND you don’t have to do as much per session as you usually do.
So if you did, say bench, close grip bench and dumbbell bench once a week you could just split that up and do bench in Monday, close grip bench in Wednesday and dumbbell bench on Friday. Don’t get stuck with the mindset that close grips and dumbbells are for assistance exercises only and they must be performed after a big lift. That’s exactly why you are weak with them (and that’s why your bench won’t go up)
Fourth thing would be that your joints will probably feel better and your aches and pains may go away or at least the level of pain will decrease. This is very prominent with Bulgarian training (training every day)
And as the last things for now, you’ll look better between sessions. (That’s a plus, right?)
I don’t know if you’ve noticed but for a few days (usually 1-2) after you train a bodypart, it actually looks better. After those few days the muscle becomes flat again and you get all depressed because you feel like you look like shit. BUT with high frequency training you can counter that by working the muscle again before it has the chance to go flat and thus you’ll look pumped all year round!
Jesus, I should go into marketing.
Now I’ve got to say that I didn’t intend to write even rant much about frequency, but I find it hard to believe that anyone would get mad at me for doing that.
As usual, feel free to ask questions and give your own views on things, I’d love to discuss this.
5 Likes
I like the fact that with T-Nation every point is point number one.
See?
- My point
Me explaining my point in depth
- My second point
Or is it the first one?
- My third point
I can’t count.
Is there a way around this?
I know that you can just remove the dot but man, I like the fact that it gets centered a bit (how do you expect to look good if you read posts that are not aesthetic?)
Haha another great post. I liked all of your points, especially number 1 
Squats are the only real exercises I have used just a single set on. They are gross but effective and I can only assume it would be the case for most other movements.
1 Like
I liked number 1 as well (goddamn) 
Gross but effective is a really good way to put it
The effectiveness really depends more on the individual than the exercise, I’d say. Of course there are exceptions, some exercises just don’t work with a single set to failure. (These are the exercises that you wouldn’t want to go heavy on, think face pulls or rotator cuff work)
I ran a 10k yesterday a couple of hours after doing legs, man did it feel great.
Most people would probably feel like shit if they trained as frequently as I have trained lately (one weight session and 1-2 cardio sessions/day with no rest days) but I’m feeling just great. I feel like I’m alive. Can’t wait for the army to start, hopefully it ramps up the amount of activity even more.
Sidenote: I’m using such high training frequency to get used to it before going to army (and it seems to be working).
15/6/17
-upper body work-
After that I did
Dumbbell row: 22x76.5kg/168.6lbs
That’s 7.5kgs and 2 reps more than last time, so not too shabby. If I keep this pace up I’ll get to that 15x90kg row next week or so (but I’m going abroad for a few days so I can’t guarantee it)
One thing I’ve noticed is that I’m having just a bit of trouble getting to the same amount of reps with my right side as I do on my left. It could be due to a small strength imbalance between sides, but I’m just going to say that it’s because I’m really fatigued after going to failure with my left side, so my right side suffers from that. (But I’m getting all the reps with both sides so it doesn’t matter)
3 Likes
Couple of observations from training with a very high frequency
This won’t be very in-depth view of anything as I haven’t really been using this high frequency for too long of a time, but I’ll try to give you something.
Context: I’ve been training every day with upper/lower split for a while now, and I’ve been doing cardio every day.
(Oh yeah, and every point will probably be point number one once again)
- Your back can handle a hell of a lot of work.
My training has me hitting back practically every day at the moment, and I’m having no problems with doing so. My weights are going up every workout and I’m recovering very well. I’ll have to say that every session hits the back in a different way, so that’s probably one of the reasons why I’m able to do it.
(If someone is interested in what I’m doing I can open it up a bit on a separate post, it’s too long for this one)
So the point is: you could work your back every single day and see progress, but you should probably alter the way it’s hit to avoid over-stressing a certain movement pattern while neglecting the others.
- Doing harder variations of the lifts makes high frequency training work even when you are facing a lot of other stress.
At the moment I’m deadlifting or rowing every single day, and that’s only possible because I don’t use the conventional deadlift at the moment. If I did, I would burn out really quickly. (Because strength training for deadlift and rows is not the only thing I do)
Another good thing about hard variations of lifts is that they usually carry over quite well (either in terms of improved technique or improved strength)
I’m doing front squats every other day at the moment, and I’m alternating between doing them traditionally and doing them with a pause. Using the paused front squat strengthens my quads and glutes AND it improves my form on the regular front squat. All of this is accomplished with smaller load than that which I use for front squats themselves.
- When used conservatively, overloads can be very useful.
I’m going to use the front squat as an example again.
On the day that I perform paused front squats I also do front rack holds with very high weight (think around 180% of my front squat 1RM) this makes the actual front squat feel a lot lighter because you get used to holding a lot of weight in the front rack position.
Just for example: if we have two people of the same strength level, but one of them is used to overloading the front rack position, which one do you think will be more confident when trying a new 1RM?
The guy who is holding 225 in the front rack for the first time, or the guy who routinely goes up to 405 for 8-12 second holds?
For the latter, 225 will feel like feathers, because he is used to handling a lot bigger weights. (Even if their actual squatting strength was the same)
And when a weight feels light, you get more confident, and you don’t shut down halfway down because you are being crushed by a weight you’ve never held before.
With high frequency training you’ll have to be careful not to overdo the holds, I wouldn’t do them for every lift, preferably not even on every day, at least when starting out.
- Proper peri-workout nutrition is an absolute must.
If you don’t have your diet and supplementation locked in, don’t try to train multiple times every day, you’ll burn out and get sick in a matter of weeks.
With very high frequency there is no question of wether or not you should use a intra- and post-workout shake, they are simply a must. You can try to train twice a day with only water if you doubt it, but you won’t last for too long.
Why is that?
It’s simply due to the amount of stress you are putting on your body. During training, your cortisol levels rise and after a certain point, that’s no good. We can mitigate that by using intra-workout carbs and amino acids and a proper post-workout drink. (By using those you are also minimizing the amount of catabolism and kickstarting the recovery process.
That’s pretty much what comes off of the top of my head at the moment, I can continue on with this if I remember something else later on.
4 Likes
I find this topic interesting so I’d be very interested in reading about it in more depth if you feel writing more.
1 Like
I’ll write more as soon as I get enough stuff gathered for another post, in the meantime I could explain how this whole thing is laid out
1 Like
Some great last few posts man! Just catching up.
I’ve started skimming through the Renegade Diet and was wondering if you were familiar with it or have tried it?
Intermittent fasting is one nutrition strategy I have never tried and my curiosity is setting in. I’d be interested in your opinion if you felt like giving me a rant 
1 Like
Yeah I’d be interested in how you’re doing things, just as much as you have time/want to write.
1 Like
Thanks man, that means a lot!
I haven’t tried it but I looked briefly into it.
If I understood correctly it was basically intermittent fasting with carb-backloading and abstaining from legumes, wheat and glutein (+ some other stuff)
Honestly speaking, I haven’t ever tried it (and I haven’t really looked into it) but on the surface level it seems quite similar to what I do personally when I’m dieting. I like to have 2-3 hours between my last meal and going to bed so I’m practically fasting for 11-12 hours there and I don’t consume too much gluten or wheat. (That’s just because I like to eat sweet potatoes and whatnot instead)
I do eat legumes though, they are a great source of fiber.
In addition to that kind-of-fasting I do use “carb-backloading”.In a sense. I do not eat carbs in the meals before my training session. BUT I do use intra-workout carbs and small amounts just before training
To make it clearer let me give you an example of a typical day of mine (meal-wise):
Meal one:
Eggs and vegetables (so protein, fat and trace carbs)
Meal two:
Red meat, olive oil and vegetables (again, protein, fat and trace carbs)
Just before training I have around 10 grams of fast-acting carbs and during training I have 40-60 grams more.
In my post workout shake I have some carbs (not a lot because I’m going to eat soon after training and that stuff ain’t free)
After training I just have protein, vegetables and carbs in my meals with trace fats.
One thing I dint agree with is the abstaining from wheat, legumes and gluten. If you’re not intolerant to them, there’s no need to avoid them. In fact, if you avoid them without a reason to do so, you may lose the ability to process them (that’s why I eat something with wheat and gluten when I’m refeeding on a diet)
So, in conclusion, for dieting, you could use the fasting and you should absolutely use carb-backloadimg
To gain weight I’d still do the carb-backloading
Regarding actual intermittent fasting, I don’t like it. Yeah it may be good if you’re really busy and you don’t really care that much about gaining muscle but if you’re a serious lifter, 16-hour fasts just aren’t a good idea.
That’s because muscle protein synthesis works in pulses, if you consume protein too often it doesn’t work optimally, the same thing happens when you eat too infrequently.
With IF you could maybe squeeze in three meals with an 8-hour eating window, so that’s three pulses, three activations for the MPS. If you ate normally, getting 5-6 pulses would be no problem, and that means more muscle.
CT has this one article called “The pulse feast” or something similar, it offered a way to use IF while still getting 5-6 MPS activations per day.
Now you may think the way I diet is wrong because there is that 11-12 hour fast. The thing is that it’s really just 2 hours longer than the minimum (if you sleep 8-9 hours, which you should), so it’s one lost pulse, not a big deal. And because I diet on very high protein (and for short durations), it’s highly unlikely that I’d lose muscle anyways, but by not eating for the 2-3 hours before bed I’m burning fat for a longer duration.
Got a little sidetracked there, whoops
Bottom line:
-Don’t avoid gluten, wheat, lactose etc. If your body can utilize it, you’ll just end up worse
-there’s nothing wrong with legumes (if it doesn’t contradict the first point)
-Personally, I don’t like 16 - hour fasts, but shorter ones can be useful
-avoiding carbs I’m the meals before training is a great idea, but I’d have them just before and during the session
3 Likes
I’ll write something on how to set it up and how I’m doing things at the moment as soon as I can, it’s gonna be a long one
1 Like
Opening up the high frequency program (a bit)
Thanks to @caesium32 for suggesting writing about this
This is one of those “from the top of my head”-type of posts because I’m going abroad and I wanted to get this out before that. (I did read it through a couple of times before posting so there shouldn’t be any big mistakes, but it’s not really an in-depth view of things)
So basically the program is an upper/lower split with A/B workouts (so a total of 4 different workouts) I do cardio 1-2 times a day and I do conditioning/metcon work after every session. So it’s a whole lot of work, and thus I can eat A LOT of food. (And if you want to try this you should too)
Let’s go over the training in detail, starting with the lower body sessions. The template look like this:
Leg session A
1 Calves
2 A deadlift variation
3a Hamstring curl movement
3b Squat assistance movement
4 Squat overload
5a Back extension
5b Hanging leg raise
6 Weighted ab exercise
-Conditioning/Metcon-
Leg session B
1 Calves
2a Hamstring curl movement
2b Squat variation
3 Deadlift assistance movement
4 Deadlift overload
5a Back extension
5b Hanging leg raise
6 Weighted ab exercise
-Conditioning/Metcon-
Now note that you must choose two different movement for calves, hamstrings and such. Doing bilateral seated leg curls (for example) every other day is not really a good idea. At least if I try it, my hamstrings start to get stiff.
I’m not mentioning anything about the sets or reps in this template because it is hard on your recovery, so you should find out what you can do for yourself. Start with a low amount of sets for moderate reps to avoid burning out, and then you can experiment with going heavy/doing widowmaker style sets and/or adding sets.
Another thing to notice would be that it says “deadlift variation” and “squat variation” so you can do something else than conventional deadlift and back squat. (That being said, conventional deadlift wouldn’t really even fit into this).
Both the assistance movement for deadlift/squat and the overload exercise must be specific to the main movement. So if your squat variation (the one in workout B) is front squat, you should be doing, for example, paused front squats and front rack holds.
Now you may wonder why I don’t do the assistance exercise and the overload on the same day that I do the main movement. There are a couple of reasons for that.
- I have more gas in the tank, as I haven’t exhausted myself in that movement pattern
- I get to go through the whole range of motion every other day instead of once every four days
- I can remind my body that it must be capable of holding heavy weight by doing the overload separate from the main movement. If I did them on the same day it would occur, once again, only once every four days.
Next thing you might notice is that I’m zigzagging between squats and leg curls. This is done for two main reasons:
- To save time
- It makes my knees feel a lot better
What I do is I do a couple of sets of leg curl/whatever exercise I’ve chosen there to get the hamstrings all warmed up and pumped before I even start to warm up for squats, then I alternate between doing a set of squats and a set of leg curls until I have completed all of my sets for leg curls. (That’s usually 2 working sets after a lot of warm-ups). After that I just do a set of squat, rest, and do another set until I’m finished with that exercise. So sometimes I may be finished with leg curls before I even get to the working sets of squats, and sometimes I may need to do leg curls after I’m finished with squatting. It really only depends on how many warm-up sets I needed in order to be ready to do the working set(s).
On the A-day I like to do a couple of sets of bodyweight leg curls with an exercise ball before deadlifting (even though it’s not marked in the template). There is just something with having a hamstring pump that makes me feel very safe.
Let’s carry on with this. Next up: why am I doing such disproportionate amount of ab and lower back work?
On paper, it may seem that that’s the case, but really I’m just doing two sets of back extension and leg raises and one set of pulldown abs, if we compare that to the amount of work I’m doing for my legs and glutes, it’s not really all that much.
But why do I do that stuff?
I do it to avoid getting a back injury. I’m a tall guy, and with this style of training I’m putting a lot of stress on my lower back and spine. By strengthening the lower back and abs (and decompressing the spine) I’m minimizing the risk of getting a slipped disk etc.
In the end of the session I do conditioning work. For lower body sessions it may be a couple of quad blasts, a barbell complex, or hill sprints. I don’t have anything fixed here, but there is a sound decision progress behind what I do.
First I ask myself: how much time do I have? If it’s not a lot, hill sprints are out of the picture (as they take rather long to do, because my gym doesn’t have hills in it)
If I’m not doing hill sprints, the next question will be: how is my lower back feeling? Can I stress it hard at this particular moment without interfering with my upcoming training sessions?
If I decide not to stress the lower back, I’ll go with quad blasts, if I feel like I can stress it I’ll go with a complex.
I do calves in the beginning of the workout, so I don’t have a way to skip them because I’m “tired” or whatever in the end, there’s nothing more to that.
My upper body work is probably a bit more traditional, but I’ll go over it as well.
Session A
1a Vertical push
1b Vertical pull
2a Horizontal push
2b Horizontal pull
3a A bicep movement
3b A tricep movement
4 Rear delt movement
-Conditioning-
Session B
1a-1 Vertical push
1a-2 Horizontal push
1b Vertical pull
2 Single-arm row
3 Single arm tricep movement
4 Single arm bicep movement
5 Rear delt movement
-Conditioning-
Okay, now we could just use a similar structure in here as we did with the lower body work (and it would probably work greatly), but I’m experimenting with stuff. If this template doesn’t work I can just switch it over. But let’s review this thing. (Word of warning, this’ll be unorganized)
At the moment I’m using the same vertical movements for both sessions (overhead press and pull-up) but I’m alternating between the way I do them. In workout A I’m working up to a heavy set of 1-3 in both OHP and Pull-up (and the horizontal movements too). In workout B I’m going for more reps and sets.
So, in a sense workout A is a “max effort” day and workout B is more of a volume/work capacity/injury prevention day. (This is a very vague explanation, but it would take ages to explain this - it’ll be a separate post of someone is interested)
Regarding arm/delt training:
In workout A I do just one set of biceps, triceps and rear delts, mainly because I want to keep the stuff heavy on that day while still not spending too much time in the gym.
In workout B I’m using “extended muscle rounds” (I’m quite sure that’s not the correct term) with unilateral exercises for arms and I’m just using short rests with more sets for rear delts.
In short, extended muscle rounds are my interpretation of Scott Stevenson’s muscle rounds (6x4 with short rests). I start with a weight that I could do for 8 reps and I’ll do as many sets of 6 as possible with it. I’m not resting between the sets apart from whatever rest the non-working arm gets while the other one is working. (So 15-20 seconds). When I can get 10 sets of 6 done in this fashion, I’ll shoot for higher reps. As soon as I can do 10x10, I’ll increase the weight and start from 6x6 again.
I do this because it makes my joints feel good and it doesn’t require a lot of weight or warming up.
I do rear delts in every session to make sure I don’t get any shoulder issues from pressing with such high frequency.
In workout B you’ll see the marking
1a-1
1a-2
1b
And you’ll probably wonder what that means
It basically means that First I alternate between exercises 1a-1 and 1b and after I’m done with exercise 1a-1 I’ll just move onto 1a-2 and alternate that with exercise 1b. That’s because exercise 1b happens to be pull-up for 10 sets (at the moment) so I’m able to do two pushing movements between the sets of pull-up. Later, when the amount of sets for pull-ups decreases (I’m using the old pull-up program), I’ll just alternate between exercises 1a-1 and 1b and do 1b-1 as a standalone exercise.
But why won’t I just pair it with the single arm row when the pull-up sets decrease?
Try to do a heavy set if 20 on dumbbell row in between sets of dumbbell bench and you’ll find out. It’s just too exhausting and the rotation movement just doesn’t feel good when done between sets of any presses really. In addition to that, doing just one HARD set of DB row per side (so two sets in a sense) takes you about 8 minutes and I’d rather improve my work capacity (and do better quality sets) on presses by keeping the rest time rather short instead of tiring myself out with the rows and lengthening the rests by stuffing that between the sets.
The conditioning work done here may be rowing ergometer sprints, loaded carries or bodyweight circuits, or a combination of carries and bodyweight exercises. (My personal favourite)
In addition to weight training I do 1-2 cardio session per day. One of those sessions is very light (just a brisk walk in the morning lasting about an hour) and one of those is a bit harder.
On upper body days the harder cardio session may be rowing or carrying my girlfriend for a long-ish distance (think a couple of kilometers).
On lower body days I usually just run. I’ve been doing 5Ks and 10Ks recently and I’ll try to do a 15K at some point.
So really, my cardio work is nothing too hard, and with this high frequency it really shouldn’t even be too strenuous.
I’m conclusion:
-Eat a lot
-Start with a lower volume
-For lower body I do a main movement + the assistance and overload movement for the other session’s main movement
-I do lower back and an work in every lower body session
-Conditioning is done every day
-For upper body I alter between doing a max effort day and a volume/work capacity day
-Rear delt work is a must
-I do cardio every day but adjust it to your liking
If you have any questions (I know you do) feel free to ask, I’ll be glad to clarify anything. I could also lay out the actual plan (exercise selection and such) that I’m using at the moment. I didn’t do that I. this post because it could confuse someone and this is a long one already.
And yeah, this program will evolve as time goes on (all of my stuff does). In a sense this is an unique thing here - I believe I have not shown you the starting point of a program before. I’ve only gone through them when they had evolved a bit.
So you may expect a few thing to change here and there as time passes, but this is what we are building on.
3 Likes
Oh man, I cocked it up a bit (I had to restart and forgot to erase the old beginning)
Imma fix that
EDIT.
Here is the bit I deleted (the part of theinformation I don’t discuss in the post itself)
So, why behind-the-back and snatch grip pulls?
Well, for starters, behind-the-back deadlift is probably my favourite movement ever.
Behind-the-back deadlift is great because you can lift a lot of weight with it and you can grind without the fear of snapping your back up, it’s a very safe movement. It doesn’t really put a lot of stress on the posterior chain and it’s easy to recover from AND it builds your conventional deadlift.
The snatch grips are in mainly because they are a great accessory movement for the behind-the-back deadlift, but are also great because the teach you how to brace and they allow you to use less weight than conventional DL (because they are a harder variation)
This is the 2nd time I have read about how good leg curls feel before squats. I can’t wait to give it a go!
- you are so going to miss all this when you go for mandatory service mate.
++ I don’t have any questions 
you answered all of them as you went! Haha good stuff. Imma have to try behind the back deads.
1 Like
Wtf it turned my 1st + into a dot point…
I actually do have a question. What weight are you doing on your behind the back deads compared to conventional? A ratio is fine.
1 Like
You really should give it a whirl, I’m gonna preach doing that until it becomes the norm here
Yeah, we’ll see how it goes
Nice to hear that, definitely give them a go!
My behind-the-back deadlift is about 115% of my conventional at the moment
Wonders of T-Nation…