I haven’t seen a split like this, it looks interesting.
How do you have it set up to maximize strenth gains as far as high, medium, very high, is this intensity/volume or work load (heavy setrep weeks versus low setrep)?
Eric (Legolas) and I have discussed at length this via email in the past. As he pointed out, there is more than one way to skin a cat. I’ve made progress with my pull with training it once a week, ignoring it altogether, and I’m now experimenting with pulling variations twice a week.
My biggest concern with performing exclusively deadlifts is pattern overload. Provided that volume and intensity are manipulated appropriately, there’s no reason that you can’t pull three times per week from a recovery standpoint. My concern is the complete lack of assistance work in these classic adapted “European” programs. Simply squatting, benching, and deadlifting might be fine in the short-term, but I’d be interested in seeing more long-term results with respect to injuries in such lifters.
I respect Eric a lot and he’s got a great pull to his credit, but this is one area in which we respectfully disagree. Different strokes for different folks; try a few approaches and see what works best for you.
[quote]Legolas wrote:
Just a little quick something to think about and something I discovered the hard way. You can train the deadlift like you suggest, but it is the typical “American” way of looking at things.
The only way your body is going to become neurologically efficient at deadlifting is to deadlift. Having strong glues, lower back, etc. will only go so far. The trick is to teach your body to fire the proper muscles at the proper times.
In addition, a good morning will do nothing for the static strength that is required in the mid and upper back to be a good deadlifter, not to mention grip and a myriad of other things. Ultimately, you must find out what works for you. Just my .02
[/quote]
[quote]basementD wrote:
Eric,
- Do you think it is okay to train deads more frequently than every 7 days, i.e Pavel style which can be up to 5 days a week. [/quote]
See above. I think these approaches have some value - moreso in the novice lifter who really needs to practice the movement.
I’ve trained the sumo without touching my conventional and not lost anything on my conventional. It really depends on your programming approach, but there’s no reason that you’ll see marked reductions in performance from just omitting one for a month. It’ll just take a session or two to regroove that movement pattern.
Theoretically, yes. Unfortunately, if you do that much pure maximal strength work, you burn out quickly. Plus, these movements serve other purposes: connective tissue health and, when desired, hypertrophy. Remember that muscles can get stronger through increases in cross sectional area, too (even if that CSA increase is related to sarcoplasmic hypertrophy).
No problem; I’m always game.
[quote]Sammy Jankis wrote:
I haven’t seen a split like this, it looks interesting. [/quote]
Truthfully, I just pulled it our my a** when Nate threw some ideas out there. I really hadn’t given it a ton of thought. If you understand acute programming variables and the physiological response to exercise, you can make any “split” work.
This is an adjusted volume-intensity score. Keep in mind that I’m using a conjugate set-up, so I don’t deal wtih typical accumulation and intensification schemes. They’re pretty intermingled, so I came up with a way of accounting for overall training stress that incorporates those two factors along with several others.
Dear Eric,
I’ve read your article on the bench press. Tonight’s my bench day.
Questions:
-
Louie Simmons talks about the hand grips on the barbells where a person wraps the thumbs around the bar and the other position leaves the thumb on top of the bar. Can you elaborate on how both hand grips might work differenty? Interesting to note that on my pullups I try to vary this subtle hand postion and found that the shoulders are placed in slightly varied positions.
-
As the barbell is coming down to the chest, I’ve noticed two ways. The first is stopping the bar as the arms are forming a 90degree angle and the other is past 90 degree where the bar hits the chest (places more stress on the front deltoids.) Which one is proper from?
I’ve noticed your philosophy is that every movement has its proper place. Does this apply to both questions as well? I’m not well versed in anatomy terminology so please use simple examples. Thanks for your help.
Eric -
From your atricles and through a post on prime time, you helped me greatly in correcting many “imbalances” I suffered due to years of unblanaced training. At 5’10" 250, after just a month, I have gone from 0 pull ups/chins to be able to due a couple pull ups and 5 chins. Your advice really has helped me learn to manipulate volume to see great gains.
Now, my vertical pulling is going well, but my horizontal pulling is not. Bent-over rows hurt my low back; is there a technique secret to preventing this?
Also, I see Chuck V on his XXX video doing a lot of back work (pull downs and chest supported rows) with considerable body momentum. I know Chuck V is a superhero mutant, but I was wondering if there is any merit to “power” rowing movements?
Westside talks a lot about static or isometric strength in the lats for benching… what do you feel is the best way to work this? Holding the top portion of a chest supported row or pull up? I am at a loss for exercises.
Also, after watching Vogelpohl XXX and seeing him just be absolutely shredded, and then reading your relative strength article, I decided I want to get down to around 225. I have diet covered so far (using Anabolic Diet), lost about five lbs… but cardio is an issue for me. I have high blood pressure (genetic, I am on meds), and I need daily cardio, Doc’s orders. Well, damn near every coach in the strength community says cardio is bad. What do you use for fat loss with your athletes? I am using sled dragging, heavy bag, throwing shot put, sprints, sledge hammer. Is that good stuff?
Sorry for all the questions… it is just that your relative strength article lit a fire under my ass. Thanks for everything.
[quote]gold’s wrote:
Dear Eric,
I’ve read your article on the bench press. Tonight’s my bench day.
Questions:
- Louie Simmons talks about the hand grips on the barbells where a person wraps the thumbs around the bar and the other position leaves the thumb on top of the bar. Can you elaborate on how both hand grips might work differenty? Interesting to note that on my pullups I try to vary this subtle hand postion and found that the shoulders are placed in slightly varied positions.[/quote]
The open-handed grip would have you in a slightly less pronated position, presumably. Since pronation at the wrist/foream is related to internal rotation, benching with a thumbless grip would seem to be better for those with shoulder problems. Then again, it’s also a lot more dangerous; I don’t typically recommend it.
To the chest. Otherwise, you’re just training through a partial range of motion. If you’re injured, partials may be acceptable. Or, if you’re training your lockout harder, board/pin presses are good in this regard. Otherwise, you’re just pansying out.
There are obviously some exceptions to every rule, as I noted in both cases. Still, one has to consider if there are better options available (especially for #1).
EC,
What is your approach to rehabbing hamstring injuries? Specifically reacurring ones? I understand this is a general q, so just some general guidelines would be great.
Thanks in advance,
Pat Battaglia
[quote]The Gazelle wrote:
Eric -
From your atricles and through a post on prime time, you helped me greatly in correcting many “imbalances” I suffered due to years of unblanaced training. At 5’10" 250, after just a month, I have gone from 0 pull ups/chins to be able to due a couple pull ups and 5 chins. Your advice really has helped me learn to manipulate volume to see great gains.[/quote]
Thanks for the kind words; I’m glad that things are going well for you. 
Unfortunately, I’d have to watch you do the movement. If you can get a video of the movement, I’d be happy to comment.
Definitely! Go to any powerlifting gym and you’ll see that. The human body never works in isolation, so there is definitely a time and a place for some momentum training. In fact, Charles Staley and I were agreeing on this on a recent coaching call I did with him a few weeks back. As long as you’re doing it in a safe manner, you’ll be okay.
I’m not a big pullup fan at all. A great way to teach this is to do horizontal rowing with the reverse band bench setup. You really have to focus on pulling the bar down to your chest. I also like elevated push-up iso holds, and CSR and seated row variations.
Check out my “Cardio Confusion” article; it’s definitely doable.
Good stuff! Best of luck.
EC medial knee pain but only when I walk up and walk down stairs. Alittle swelling
Well, from an acute standpoint, typical modalities apply (rest, ice, ART, short-term NSAID usage).
From there, it goes purely to movement screening. Hammies don’t just pop; they usually go in the presence of some sort of imbalance. I’d watch for dynamic flexibility and overall muscle tonus in the area. Strength imbalances and unilateral discrepancies are extremely common. The hamstring may have been too weak to decelerate hip flexion or knee extension, or it might have been overactive due to dormant glutes. This is where the rehab would bf focused.
In the short-term, I’d look to do plenty of unilateral work on the uninjured side to provide for CNS-related carryovers in strength and coordination in the injured limb.
So, basically, let it heal in the short-term, do what you can in the meantime, and in the process, assess what the problem is and determine a course of action to fix it. Don’t rush it, though; you don’t want to push it with a hamstring injury. It’ll bite you in the butt down the road.
[quote]Tags wrote:
EC,
What is your approach to rehabbing hamstring injuries? Specifically reacurring ones? I understand this is a general q, so just some general guidelines would be great.
Thanks in advance,
Pat Battaglia[/quote]
Thanks for the reply EC.
[quote]Eric Cressey wrote:
Well, from an acute standpoint, typical modalities apply (rest, ice, ART, short-term NSAID usage).
From there, it goes purely to movement screening. Hammies don’t just pop; they usually go in the presence of some sort of imbalance. I’d watch for dynamic flexibility and overall muscle tonus in the area. Strength imbalances and unilateral discrepancies are extremely common. The hamstring may have been too weak to decelerate hip flexion or knee extension, or it might have been overactive due to dormant glutes. This is where the rehab would bf focused.
In the short-term, I’d look to do plenty of unilateral work on the uninjured side to provide for CNS-related carryovers in strength and coordination in the injured limb.
So, basically, let it heal in the short-term, do what you can in the meantime, and in the process, assess what the problem is and determine a course of action to fix it. Don’t rush it, though; you don’t want to push it with a hamstring injury. It’ll bite you in the butt down the road.
Tags wrote:
EC,
What is your approach to rehabbing hamstring injuries? Specifically reacurring ones? I understand this is a general q, so just some general guidelines would be great.
Thanks in advance,
Pat Battaglia
[/quote]
MCL sprain?
Meniscal tear?
Condylar lesion?
I’d say that the MCL is the most likely candidate. Rest and ice; see how it feels in a few days.
[quote]bigpump23 wrote:
EC medial knee pain but only when I walk up and walk down stairs. Alittle swelling[/quote]