Lol idk some how deadlifts aren’t but flipping a tire is?! 
I guess if your job is being a pro tire flipper?
Yeah if you go back and look at some decade or more old articles you can find some gems.
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I met an old timer about 10 years ago who told me he saw me running around the neighborhood and asked if I still ran. I said yes but I do more sprinting now, and he said, “When I was in my 60’s I used to run; when I was in my 70’s I walked; when I turned 80…” I stopped him before he could finish and asked, “Whoa, wait a minute; how old are you?” Turns out he was in his mid-80’s, but I still remember his advice, “The important thing is, you have to keep moving.”
Thanks for posting this article. It gives more insight into sets, reps, and how to determine when enough is enough.
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I think it’s one of the best training articles ever published on this site.
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You might like this 1-10 10-10
"Another classic Sipes technique was the 1-10 10-1 technique, which combines drop-sets and pyramid styles with bodyweight exercises for a great finisher to a workout.
The idea was simple; choose something like pull-ups or dips and follow the following rep scheme:
- 1 Rep
- 2 Reps
- 3 Reps
- 4 Reps
- 5 Reps
- 6 Reps
- 7 Reps
- 8 Reps
- 9 Reps
- 10 Reps
- 9 Reps
- 8 Reps
- 7 Reps
- 6 Reps
- 5 Reps
- 4 Reps
- 3 Reps
- 2 Reps
- 1 Rep
If you failed to get all the way up to 10 reps, you’d stop there and start working back down. Rest times could also be adapted to your individual endurance level. Chuck used only a few seconds, but some may need more rest to get a decent amount of reps."
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What are your thoughts on “one-lift-day” systems and their “driver”, such as presented by Charles Poliquin and researched in 2012?
“In 2012, researchers from the Norwegian School of Sport Sciences presented a study that looked at the differences between training 3 days a week and extending that same workout to 6 days a week.”
This thread is reminding me of the series Tnation did My greatest gains. @Paul_Carter @Christian_Thibaudeau it would be cool to see your guys story.
For reference My Greatest Gains Ever: Joe DeFranco
Paul
Have been following this thread and the associated article with great interest. Basically how I used to train when I was younger. Unfortunately older is not always wiser and you are constantly searching for the next routine thats going to fundamentally change everything you know, kind of the holy grail, always just out of reach.
Anyway its good to be reminded now and again of the basic principles.
My question to you. I’ve cut my training back to push, pull, legs, approx 12 very hard sets per workout, training 3 days per week. On two or three off days I will do some light cardio (20-30minutes incline walk etc) purely for health and overall fitness. With regard to core work (direct abs/lower back), where would you fit this in? Would it be OK to add a couple of hard sets to cardio days? would you recommend the same principles ie once per week or would you say an odd set or two on each of the cardio days? Or something completely different?
Cheers
Gazz
I’m not Paul but as you see I’m involved in the thread and I’m training with the exact same template you are.
I do core on all training days. One day I do an anti-rotation exercise (eg, renegade rows or Pallof press), another day anti-extension (Bar rollouts) and a third day anti-lateral flexion (loaded carries).
I did a ton of ab stuff on my cardio-off says when I prepped for a bodybuilding show. It’s your call with abs.
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Thanks for the response. Wasn’t sure whether to keep the total sets lower on workout days (so that I could give my all to a handful of exercises) and just tag on core stuff to cardio stuff.
Roughly how many sets of direct core work do you do on workout days?
Gazz
Paul posted somewhere else a while back that he never programs and in gym days. He said you can do those at home so don’t waste time doing them in the gym.
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Correct. I don’t waste time in the gym with that stuff. you can do ab work at home.
Cheers paul
Gazz
For me as a 52 year old it’s all about consistency, effort and nutrition simple and very effective!
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I ran across a couple of Abel Csabai podcasts posted within the past 1-2 weeks that continue touting increasing volume as the main driver for muscle growth. One was with Dr. Mike and the other Menno Henselmans. The latter actually appears to agree with the now infamous 45 set volume study as valid when it comes to going that high in volume and getting more hypertrophy out of it.
I don’t have anything else to mention here other than to point out how difficult it can really be for beginning and even intermediate lifters (myself included) to determine where to put the major focus of their training if their goal is hypertrophy specific. There are conflicting views about absolutely anything and everything when it comes to this stuff but such is the industry as a whole.
Smart idea would be to try both methods. High volume with low intensity for 8 weeksand then get focused go in bust balls on 8-10 hard sets for 8 weeks. See what produces more growth and leaves you feeling less beat up. Experiment with you training. There has been multiple articles linked here on how to set up high intensity low volume training.
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I’m not sure why Mike or Menno (who I’m not a fan of at all) would say that study is legit…because it’s not.
Not the way it’s presented. The 45 sets per week group did not see more gains than the group that performed far less volume (which by the way, in the Ostrowski study he got the same amount of growth is half the number of sets than Brad did). They didn’t.
That’s why that study is a shit show, but those guys are in the inner circle so they aren’t going to go against Brad.
If you’re after muscle growth, 8-10 quality sets a week. That’s plenty.
I think this is exactly the concern that Coleman73 has with fitness information lol. How in the world can you have 3 people look at the same research data and all draw different conclusions? Did Menno and Mike just make up their stance?
They interpret the data in a manner that supports their predetermined conclusion.
That doesn’t seem ethical. Makes me question both of their characters.