Prime Time With EC

Training Bodybuilding
141

Eric,

I Waterbury to get advice on which of his programs I should use for my condition and in what order. He advised that I work through his “Waterbury Method” and then his “Strength Focused Mesocylce.” I’ll start the WM program in two weeks, after completing the NNM program.

You were right, even though I’m focusing on my posterior chain and back, my bench has increased. I’ve been alternating decline with flat bench because flat bench doesn’t irritate my neck. Anyway, I easily pressed 245 on my last set of 3,2,1,3,2,1. I know that’s not much, but up until recently I’ve only used light weights with moderate reps because I thought it was better for my neck.

I was definitly wrong! Now I’m bigger and stronger AND my neck isn’t bothering me as much.

Thanks again for your help!! By the way, if my ass keeps growing I’m going to have to buy new pants.

142

Awesome stuff, Craig! Congratulations on your progress; this is the kind of stuff that Mike and I love to hear! :slight_smile:

Keep up the good work!

[quote]cpatzel wrote:
Eric,

I Waterbury to get advice on which of his programs I should use for my condition and in what order. He advised that I work through his “Waterbury Method” and then his “Strength Focused Mesocylce.” I’ll start the WM program in two weeks, after completing the NNM program.

You were right, even though I’m focusing on my posterior chain and back, my bench has increased. I’ve been alternating decline with flat bench because flat bench doesn’t irritate my neck. Anyway, I easily pressed 245 on my last set of 3,2,1,3,2,1. I know that’s not much, but up until recently I’ve only used light weights with moderate reps because I thought it was better for my neck.

I was definitly wrong! Now I’m bigger and stronger AND my neck isn’t bothering me as much.

Thanks again for your help!! By the way, if my ass keeps growing I’m going to have to buy new pants.

[/quote]

143

Have you ever thought about writing an article about some of the different types of periodization out there - undulating, conjugate, linear, etc. etc.?
Or is there just too many factors to be covered in an article (or article series)? i.e. athlete, non-athlete, advance, beginner, time of season etc.

Thanks again,

Danny

144

I hadn’t really considered it, but it’s something that I’d consider down the road. I think it’s fair to say that any performance enhancement coach that knows much of anything is using a conjugate approach nowadays. Undulating has some value for bodybuilders, though. Linear is just garbage, although there are a lot of coaches that still don’t understand that in spite of anecdotal evidence and good research from Rhea et al.

[quote]Dboy wrote:
Have you ever thought about writing an article about some of the different types of periodization out there - undulating, conjugate, linear, etc. etc.?
Or is there just too many factors to be covered in an article (or article series)? i.e. athlete, non-athlete, advance, beginner, time of season etc.

Thanks again,

Danny[/quote]

145

EC

Where are some places on the internet that one could read on the shortcomings on linear periodization/benifits of conjugate periodization? (besides here and elite)

Also what are some other ways to use conjugate periodization besides a typcial Westside template?

Thanks

146

You’ve got a PM.

Really, the Westside template is just the tip of the iceberg in terms of how a conjugated approach can be utilized. Select the motor qualities that you need to train, figure out which ones you need to prioritize, and arrange them accordingly.

[quote]buckeye75 wrote:
EC

Where are some places on the internet that one could read on the shortcomings on linear periodization/benifits of conjugate periodization? (besides here and elite)

Also what are some other ways to use conjugate periodization besides a typcial Westside template?

Thanks[/quote]

147

Bumping this up for tonight’s marathon stint. Okay, so it’s only three hours, but you get the picture.

148

[quote]Eric Cressey wrote:
I hadn’t really considered it, but it’s something that I’d consider down the road. I think it’s fair to say that any performance enhancement coach that knows much of anything is using a conjugate approach nowadays.
[/quote]

Any links or info you can give us on reading/learning more about the conjugated approach?

149

Any of Verkoshanky’s stuff is good, but you’d need to buy the books. Obviously, check out Dave Tate’s articles here.

Basically, you guys are REALLY overthinking this, so I’m going to give you a very watered-down analogy. Let’s say you’re making an omelet (athlete). You’ve got a bunch of different ingredients (fitness qualities). You’re most likely going to be putting all the ingredients in the omelet, but some might be included in different amounts because you want to make the omelet better in some way.

Linear periodization has you eating all the ingredients separately (completely different phases). Undulating periodization has you eating the ingredients in the same phase, but not on the same day. Conjugated (or concurrent) periodization lets you eat all the ingredients on the same day. You just need to understand how much of each ingredient you need to include.

Make sense?

[quote]bigpump23 wrote:
Any links or info you can give us on reading/learning more about the conjugated approach?

[/quote]

150

EC,
This is a most basic question but i will go with it anyway. I never use a belt while lifting and the other night while i was doing dead lifts i used one that happened to be lying around the gym for my last heavy set. needless to say, i tried for 5 lbs over my PR and got it quite easily. my question is how exactly does a belt help assist a pull? i never would have thought it would have helped at all but low and behold, new PR!!!

151

Eric,

What do you think of yhe old WSSB deadlift routine?

Week 1 15 singles with 65%
Week 2 15 singles with 70%
Week 3 12 singles with 75%
Weeek 4 10 singles with 80%
Week 5 8 singles with 85%
Week 6 Retest max

Are there any guidelines for working up to a max for deads?
Should you start out with 135 times 5 or something like that and make 50 lb jumps?

Thanks for time.

152

The only stupid question is the one not asked! :slight_smile:

From my “Debunking Exercise Myths: Part II:”

One of the most common misconceptions regarding belt use in a resistance training context is that simply because the belt assists in increasing intra-abdominal pressure (IAP), it must automatically reduce the compressive load on the spine. This is completely false; the belt certainly doesn’t have a favorable impact on compressive forces, and may even increase the compressive load! (5)

It’s readily apparent that wearing a belt has helped many lifters to move heavier weights than they would under “raw” conditions, but the question remains: do they decrease the risk of injury? Well, in consideration of the fact that they restrict the end of the range of motion in lumbar spine flexion, one would have to agree that they do, especially in those who cannot maintain a neutral spine.

Interestingly, this is one of the reasons belts can add pounds to your total; they facilitate the elastic response to torso flexion; the more neutral the spine is (as it should be), the less profound this effect is. Oddly enough, as McGill puts it, “to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury.”(5)

An additional mechanism by which belts increase one’s ability to move big weights are via expansion of the base of support to increase torso stiffness when placed under heavy loads. This stiffness helps to prevent the spine from buckling. (As someone with a pretty sound knowledge of biomechanics, I can assure you that buckling is a bad thing.) Belt use and “natural” methods to increase IAP are both effective in enhancing stability, both individually and in tandem.(8)

So what’s the problem with belt use? It alters firing patterns such that the belt becomes a crutch, and important core musculature is not called upon to stabilize the spine. Considerable evidence exists to suggest that wearing a belt causes individuals to unknowingly alter their motor patterns.

Cholewicki et al. (1999) compared belt use and increasing intra-abdominal pressure “naturally” under situations where lumbar spine stability was challenged via a sudden load release (in either trunk flexion, extension, or lateral flexion). The investigators found that belt use caused activity to decrease for the thoracic erector spinae in extension and the lumbar erector spinae in flexion (8).

[quote]trailer36 wrote:
EC,
This is a most basic question but i will go with it anyway. I never use a belt while lifting and the other night while i was doing dead lifts i used one that happened to be lying around the gym for my last heavy set. needless to say, i tried for 5 lbs over my PR and got it quite easily. my question is how exactly does a belt help assist a pull? i never would have thought it would have helped at all but low and behold, new PR!!![/quote]

153

Depends on your weakness. Where are you typically missing? What you have there is basically linear periodization. I’d be more interested in knowing what kind of contrast you’re using and whether you’re pulling from a deficit.

Warm-up is very individual. I usually go wtih triples up to 315 and then do singles from there on out.

[quote]basementD wrote:
Eric,

What do you think of yhe old WSSB deadlift routine?

Week 1 15 singles with 65%
Week 2 15 singles with 70%
Week 3 12 singles with 75%
Weeek 4 10 singles with 80%
Week 5 8 singles with 85%
Week 6 Retest max

Are there any guidelines for working up to a max for deads?
Should you start out with 135 times 5 or something like that and make 50 lb jumps?

Thanks for time.[/quote]

154

Eric,

What do you think of those new Nike “free trainer” shoes - the kind that are supposed to replicate being barefoot? When I ask what you think of them, I’m referring specifically to what you think about squatting and deadlifting with them and if they would be similar to something like Chucks. I never really thought much about the sneakers I was wearing when lifting, but you mentioned how you think Shox are a really poor choice for squatting, so I’m thinking I should pay attention to this a bit more espcecially given some of the injury issues I’m having.

BTW, the advice you gave me a few weeks ago regarding the pain I was having in my vastus lateralis was great…I did all the stuff you told me to and the problem cleared up right away.

My heels are still coming up a bit off the floor when I squat, but there has been a lot of improvement. The only thing I’m still having trouble with is that left foot externally rotating during my oly squats. I’ve been doing the mini-band sidesteps and the dorsiflexion exercise you recommended. Is there anything else I should be doing (along with stretching, obviously) or is this just something I’m going to have to be very patient with?

Thanks man.

155

Hey EC! I had this post for all the coaches on Prime Time right now, starting with Chad, and was wondering if you would give your input on periodization as well. Thanks!

Original Post:
Hey M.r Staley, I posted this Q for Chad, but also would love your input on it at well. Thanks

“Chad! I am currently hung up on the topic of periodzation. Would you mind giving me (and all the rest of T-Nationers) your input on the different types of periodization? How many types are there out there? Whats the difference between Non Linear Periodization, the Conjugate Periodization, and Undulated? These are just the ones I have heard of. What type of periodization do you incorporate with your training, and which ones do you find most effective?”

Thanks!

156

[quote]3xKrazy wrote:
Eric,

What do you think of those new Nike “free trainer” shoes - the kind that are supposed to replicate being barefoot? When I ask what you think of them, I’m referring specifically to what you think about squatting and deadlifting with them and if they would be similar to something like Chucks. I never really thought much about the sneakers I was wearing when lifting, but you mentioned how you think Shox are a really poor choice for squatting, so I’m thinking I should pay attention to this a bit more espcecially given some of the injury issues I’m having.[/quote]

Admittedly, I haven’t looked into them much at all. I can’t see them replacing Chucks for PL squatting and DLing, as you want something that keeps you as flat as possible. For Olympic squatting, they might be better. Sorry I couldn’t be more definitive.

Great; glad to hear it! :slight_smile:

[quote]My heels are still coming up a bit off the floor when I squat, but there has been a lot of improvement. The only thing I’m still having trouble with is that left foot externally rotating during my oly squats. I’ve been doing the mini-band sidesteps and the dorsiflexion exercise you recommended. Is there anything else I should be doing (along with stretching, obviously) or is this just something I’m going to have to be very patient with?

Thanks man. [/quote]

Try some loaded passive stretching on the leg press for your calves. If you can get someone to PNF you, too, that would help. Are you foam rolling, too?

157

EC,
I have always had issues with extending my arms straight overhead. I cannot touch arms to ears. I am forced to do shoulder presses either forward a bit or press half way up. What would cause this? What exercises/stretches could i do to improve?

thanks

158

I just commented on this a bit a few posts ago on this very thread, so check that out.

With that said, I’m a big advocate of the conjugated style of periodization. I feel that the undulated approach has merit in bodybuilding, but when you’re training athletes, it’s important to expose them to a variety of stimuli in the same session, as they’ll be exposed to a wide variety of scenarios on the athletic field/court. The body adapts better than many of the linear periodization folks seem to think.

In my own training, I’ve definitely gotten the best results from a conjugated approach where the volume-intensity score is adjusted on a weekly basis.

[quote]Xfactor88 wrote:
Would you mind giving me (and all the rest of T-Nationers) your input on the different types of periodization? How many types are there out there? Whats the difference between Non Linear Periodization, the Conjugate Periodization, and Undulated? These are just the ones I have heard of. What type of periodization do you incorporate with your training, and which ones do you find most effective?"

Thanks! [/quote]

159

Tight lats. You can do self-PNF by holding onto the top of a doorway and alternating periods of contraction and relaxation. Do a lot of scapular depression work as well; face pulls are good. You should also consider picking up a foam roller and working on the lats with that.

[quote]jmn21 wrote:
EC,
I have always had issues with extending my arms straight overhead. I cannot touch arms to ears. I am forced to do shoulder presses either forward a bit or press half way up. What would cause this? What exercises/stretches could i do to improve?

thanks[/quote]

160

Hey Coach thanks! Would you mind directing me to those posts? Thanks!
One question though, Is the dual factory theory, a type of periodization? If so, what are your thoughts on that?