I am really enjoying the workouts. Tried my best to follow for the most part but life got in the way, work, the big Texas freeze without power for 3 days, etc.
Couple things I am considering.
I can only work out at my gym after work and it is pretty busy. What I have had to do is get to what I can without interruption.
Therefore I start with Leg ext 30-10-30, then leg curl 30-10-30. No real rest, only time that it takes to wipe down equipment as required. Easily under 30 but prob around 20
neutral grip pulldown 30-10-30 then hop to Shoulder press 30-10-30 . quick as I can.
Leg press 30-10-30ā¦This really wipes me out. Walking to the next station as quick as I can
Pull over machine 30-10-30 and rapidly to chest press 30-10-30
Curl 30-10-30 then Tri x 30-10-30ā¦
these are arbitrary. I get to what I can, weight differs on whatever machine is available. I just do a biceps machine and a triceps machine. despite this, my arms are responding very well. I never really did prioritize arms or hit them consistently
I finish with an ab crunch machine I like, one that allows me to position myself with a decent amount of lumbar extension to ab flexion. 30-10-30
What I have been doing at the end is recumbent bike sprints. 3 all out sprints of 15 seconds, resting between each until my heart rate gets down to 140.
I am happy with everything so far. I am a little worried that my chest pressing strength is down. I did a mess around few reps and was a little worried about my strength in these. Not too concerned though. For now.
here are some questions for anyone.
The 10 rep pace. I like a brisk but no momentum-build on the positive, and either a 3 second negative with a 1 second pause at the bottom without letting tension go. This because of the article here on T Nation regarding stretch-shortening cycle. does this mess with the program?
When to stop the approach and what to change to results on something canāt go on forever. As I took some time off from the gym before returning with this approach, I still feel I am getting a response. I will ride this for another 2 weeks and re-asses. The deep freeze here hurt. Then what? I am itching to go heavier again for a month or so. Really simple program. Maybe a workout of double progression with cluster sets of 3 reps per. EMOM of three reps, 5 cluster being the most. An upper body push, a upper body pull and a lower body compound.
Is my itch to go heavier justified? Will it be sufficiently different where a few weeks of this will allow the return to 30-10-30 be productive? bike sprints these are humbling. I have only included these for 2 sessions now. What I want to do is see if I can improve my heartrate recovery time while burning a few calories.
I think you need to read Dr. Dās performance notes again. The cadence is 1-Up & 2-Down ā itās supposed to be a piston-like pump with no pause at the bottom.
However, the rep performance you describe is a great template for standard HIT sets IMO!!
I was thinking about this too. Am I mixing apples and oranges. The piston reference is something Iāve considered. Is it that the 10 reps is a blood/nutrient pump to set up the benefits of the ending 30 sec neg.
== Scott==
If this is true I would think any action that squeezes the small blood vessels that impare blood flow to the right atrium would not be a good thing for the body? Could it be a good thing for building muscle but not such a good thing for the heart?
I know what youāre saying , sometimes I wonder if Iām causing more damage than good by lifting ? I get a kick out of these fellows who say I canāt do this or that because of damage sustained earlier in their career from squats, deadlifts , overhead presses or whatever and they still look for similar exercises to do.
Even if they are productive at building muscle It does seem that long negatives could put an unessesary strain on the system if you arenāt careful with your breathing etc when doing them or even if you are careful as you get older?
Scott
My cardiologist did a scan of the heart and saw no issues of thickness, told me to keep doing what I am doingā¦therefore, get checked out if you are concerned
Iāve been doing this grit and grind working out since I was 16 so Iāll most likely continue it until it kills me but since the pandemic has kept me at home I have slacked off on my cardio so I pulled out the erg yesterday. Generally I spend less than 30 seconds between exercises just out of habit but I find that does very little for my cardio condition compared to a good row on an erg.
Scott
So do long time runners, people who do calisthenics, and sedentary people.
How excessive are you talking? I donāt think any natural lifters will have this problem solely due to muscle mass. Even on the enhanced side, clumsiness or a lack of coordination isnāt so much a factor of muscle mass, but of not training a range a physical attributes. Just look at strongmen, football player, etc and youāll see people with a lot of muscle and who are far from awkward.
Thereās a difference between an acute rise in blood pressure, like during a lift, and chronic high blood pressure. Yes, some people in strongman or powerlifting competitions get nose bleeds, but theyāre lifting max weight in a competition and a lot more than Iāll ever lift. Itās not a direct comparison to sub max lifting in a training environment. Yes, cardiovascular exercise should be done as well.
Is there evidence this effect on the heart is seen from the valsalva being used during weightlifting?
I agree. Iām way less clumsy and more coordinated with my muscular frame than I ever was in my pre-lifting, pre-pubescent days and am way healthier in general. Ever since I stopped going to college and stopped wrestling, weight lifting has been my only exercise. The amount of health benefits that come from lifting weights far exceed the negative as long as good form is used. Having more muscle burns more fat and generally improves quality of life.
I never said I didnāt believe you and you may be totally correct. You made a statement and I just asked if there was evidence for it. Itās not my job to validate it for you.
I have seen this trainwreck before. I had high hopes for this coaching forum, but it has been turning into the same shit show as the previous forum. Atp gives his opinions, others disagree, rinse repeat. Never a new question for Dr Darden, Entire threads ruined by the constant back and forth of minutia that has nothing to do with Dr Darden. Pity.
I mean, all your posts seem argumentative. Just as an aside, when you make a claim, and other people question it, itās generally accepted that youād provide them with sources instead of an āitās everywhere, google it.ā Like @tougher said, Iām not actually refuting what youāve said, Iād be interested to know more, but youāre speaking with a good deal of confidence here, which would suggest that youāve seen some pretty damning studies done on pretty muscular guys.
Ronnie, Arnold, a lot of bodybuilders are extremely flexible, can do the splits, and have to be not-awkward to pose, again, not saying Iām right, but I have never heard of the supposedly ānotoriousā awkwardness of bodybuilders, nor have I seen it. ESPECIALLY not if weāre talking about drug-free bodybuilders.
== Scott==
I donāt know if the rotary nature of Nautilus machines has prevented juries but Iām sure the construction of the Machines have probably helped reduce injuries due tto sloppy handling of free weights. I do know certain Nautilus were found to lend them selves to juries if not handled just right like the super squat which put undue stress on the back and shoulders. Nautilus machines help restrict sloppy form and throwing around excessive weight which often leads to injury.
Donāt worry, atp will soon throw out another study that will have nothing to do with his prior arguements but he will write that it proves his points. It will, of course, fail miserably. It will only serve to further hijack this or other threads that started with the best of intentions but have devolved into this.
This has been very frustrating. Darden publishes an article and everyoneās discussing it and ATP comes in with something that is either unrelated or just trying to be a contrarian and annoy everyone else. Nobody cares about these Cherry picked studies. Trying methods on yourself is the only truly reliable method in my eyes.
