How should a PERFECT REP be performed for pulling movements? (and isolation exercises where the “beginning” of the movement is with the muscle in the stretched position)
What are the physiological adaptive-response differences between training in the max-force range and the max-power range?
Can training correctly increase the action potential frequency summation to generate more force, or can we only increase the speed of our motor unit summation? (I’m new to this depth of physiology, so forgive any blatant ignorance)
Thib, soon I’ll be getting a barbell and some weights at home and I want to experiment with practicing one movement 6-7 times a week similar to weightlifters.
I’m thinking of simply alternating a ramp to max force set of 2-4 reps and speed work 10x2 @ 60-70% each day.
At the same session, or 6 hours later if it’s possible, only 1 more exercise for another muscle group will be performed.
Is this a good idea or you have something else in mind ?
[quote]Stutzman wrote:
Thib,
im not sure if you have already adressed this. but for abs and arms would you follow the whole concept of the perfect rep?
doing reps of 3? or would i increase the reps at all?
thanks.[/quote]
Christian has discussed this in the Perfect Rep discussion thread.
[quote]octagon wrote:
In your training journal you are using weight releasers, where could I buy these , i dont think elitefts sell them anymore. [/quote]
Actually, nobody seemed to be making them. I searched for some for 2 years (my old ones broke). But I just recently found a guy in Quebec who makes and sells them. They are actually much better than the old ones, very sturdy and well made.
I hate using wrist straps for any lift. Lately i have been experimenting with them on hang cleans and i get an unbelievable pump and soreness in my traps rather than when i just use chalk. I’m not trying to be a olympic lifter so i don’t see anything wrong with using them.
Do you see any major disadvantages in using them if i’m going for size?
I hate using wrist straps for any lift. Lately i have been experimenting with them on hang cleans and i get an unbelievable pump and soreness in my traps rather than when i just use chalk. I’m not trying to be a olympic lifter so i don’t see anything wrong with using them.
Do you see any major disadvantages in using them if i’m going for size?[/quote]
No. In fact many elite olympic lifters use them on lifts from the hang (even on lifts from the floor from time to time to reduce hands wear and tear… after all they do perform the lifts 6 days a week).
I personally don’t want to use straps because, as I mentioned, my grip strength is a weak point and I DO intend to get back to OL competition.
When I used to compete I got ‘lazy’ and used straps extensively… they gave me the illusion of strength which never translated onto the platform because my weak grip prevented me from applying max force to the bar.
So…
If you are training ONLY for size and have no intention on ever competing, feel free to use straps on all your lifts from the hang
If you are a competitive lifter with a very strong grip you can use straps from time to time to reduce wear and tear on your hands
If you are a competitive lifter with a weaker grip, it is better to do as much strap-less work as possible to get stronger hands
I have a problem with the catching phase of the clean by maybe lack of flexibility in my upper body. As an old olympic lifters, do you have some streching or just tips to help me with the catching phase? Sorry for my english, my first language it french.
I have a problem with the catching phase of the clean by maybe lack of flexibility in my upper body. As an old olympic lifters, do you have some streching or just tips to help me with the catching phase? Sorry for my english, my first language it french.
The first step in the clean catch stretch is to put two sets of safety pins in the power rack, with a bar resting on the first pair. The height of the second set of pins should about 2â??â?? below your collarbone when standing up.
Then you grab the bar and press it against the second set of pins, trying to force it to rest on your shoulders by pushing against the pins.
Finally your partner pushes your elbows up as high as possible (while you are still using the pins to keep the bar on your shoulders). It is very important to keep a good posture, so not cheat by arching your back or leaning backwards. Hold the stretch for 10 seconds, push down with your elbows for 5 seconds, relax and have your partner stretch you even more and hold for 10 seconds.
I hate using wrist straps for any lift. Lately i have been experimenting with them on hang cleans and i get an unbelievable pump and soreness in my traps rather than when i just use chalk. I’m not trying to be a olympic lifter so i don’t see anything wrong with using them.
Do you see any major disadvantages in using them if i’m going for size?[/quote]
No. In fact many elite olympic lifters use them on lifts from the hang (even on lifts from the floor from time to time to reduce hands wear and tear… after all they do perform the lifts 6 days a week).
I personally don’t want to use straps because, as I mentioned, my grip strength is a weak point and I DO intend to get back to OL competition.
When I used to compete I got ‘lazy’ and used straps extensively… they gave me the illusion of strength which never translated onto the platform because my weak grip prevented me from applying max force to the bar.
So…
If you are training ONLY for size and have no intention on ever competing, feel free to use straps on all your lifts from the hang
If you are a competitive lifter with a very strong grip you can use straps from time to time to reduce wear and tear on your hands
If you are a competitive lifter with a weaker grip, it is better to do as much strap-less work as possible to get stronger hands[/quote]
Thanks for the clarification,
I definitely fall under number 1.
Without straps, 265lbs for 3 was my best which i pulled 3 weeks ago.
With straps it was 305lbs (yesterday), so they really are huge benefit for me.
I hate using wrist straps for any lift. Lately i have been experimenting with them on hang cleans and i get an unbelievable pump and soreness in my traps rather than when i just use chalk. I’m not trying to be a olympic lifter so i don’t see anything wrong with using them.
Do you see any major disadvantages in using them if i’m going for size?[/quote]
No. In fact many elite olympic lifters use them on lifts from the hang (even on lifts from the floor from time to time to reduce hands wear and tear… after all they do perform the lifts 6 days a week).
I personally don’t want to use straps because, as I mentioned, my grip strength is a weak point and I DO intend to get back to OL competition.
When I used to compete I got ‘lazy’ and used straps extensively… they gave me the illusion of strength which never translated onto the platform because my weak grip prevented me from applying max force to the bar.
So…
If you are training ONLY for size and have no intention on ever competing, feel free to use straps on all your lifts from the hang
If you are a competitive lifter with a very strong grip you can use straps from time to time to reduce wear and tear on your hands
If you are a competitive lifter with a weaker grip, it is better to do as much strap-less work as possible to get stronger hands[/quote]
Thanks for the clarification,
I definitely fall under number 1.
Without straps, 265lbs for 3 was my best which i pulled 3 weeks ago.
With straps it was 305lbs (yesterday), so they really are huge benefit for me.[/quote]
No question! I’d still try to hold off using straps for as many sets as you can… maybe ramp up gradually to 260 then add straps and keep ramping up.
I plan on starting your Beast Building program in 2 weeks and had some questions regarding Phase I.
The motor skill acquisition days call for ~8-12 sets of 1-3 reps at 80-90% of 1RM. Your latest work with the Perfect Rep suggests, however, that we should stop the exercise once we get to our Max Force Set (which is around 80-90%) and only go beyond if we are feeling particularly good for that training session.
My question is whether I should stick with the current Beast Building loading parameters and make sure each rep is the ‘perfect rep’, or is there an adjustment you would recommend to bring it more in line with the principles of force ramping and the like?
[quote]RawMinded wrote:
One more question Thib, what would be the best complimentary exercise to cleans: snatch grip cleans, block cleans, or explosive high pulls?[/quote]
Snatch-grip cleans are a dumb idea… great way to hurt your elbows or shoulders.
High pulls tend to actually have a negative transfer in most lifters. They either use too much weight, or a lifting technique that is different than the clean which makes perfecting the clean motor pattern more difficult (this is why many top olympic lifting countries have dropped the pulls).
Power clean from blocks, Romanian deadlifts and clean-grip power snatches would be good assistance exercises.
I plan on starting your Beast Building program in 2 weeks and had some questions regarding Phase I.
The motor skill acquisition days call for ~8-12 sets of 1-3 reps at 80-90% of 1RM. Your latest work with the Perfect Rep suggests, however, that we should stop the exercise once we get to our Max Force Set (which is around 80-90%) and only go beyond if we are feeling particularly good for that training session.
My question is whether I should stick with the current Beast Building loading parameters and make sure each rep is the ‘perfect rep’, or is there an adjustment you would recommend to bring it more in line with the principles of force ramping and the like?[/quote]
Do the 8-12 sets in double ramp fashion…
Start at around 50-60%
Add weight every TWO sets
Perform 3 reps per set
Stop when you reach your max force set
So a progression could look like…
160lbs x 3
160lbs x 3
180lbs x 3
180lbs x 3
200lbs x 3
200lbs x 3
220lbs x 3
220lbs x 3
240lbs x 3
240lbs x 3
260lbs x 3
260lbs x 3
is the peri workout thread still open? my posts aren’t going through i don’t think
for leucine i’ve read a lot of times to have it…if i train 90 - 150mins after breakfast when should i have it? at breaky, during training and then 80mins post is the plan
also i’m aiming to use creatine, bcaa’s, l-leucine and whey for max muscle gain…i know creatine will store water/glycogen i read that bcaa’s are best used when cal’s are low? should i ditch them and just keep creatine? get rid of creatine too?
and should i pulse before bed or have a solid meal…i usually eat right before bed
When free squatting I’m having a much harder time getting out of the hole compared to box squatting, what are some possible resolutions to this issue? I’m also leaning to forward in my free squat causing me to do more of a good morning, I think it may because of hip mobility/flexibility but is there another concern I should I look at? Thanks for the help
