DB Y raise aka incline superman?
No with cables. Fully shortens the middle delts, lower traps, and basically all the good stuff back there.
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Training today -
Hammer Strength Pulldowns - 2 sets
Smith Machine Rows - 1 set
Rear Delt Rows - 2 sets
Kettlebell Front Raises - 1 triple drop set
You said 100+ rep sets have been the best for your trap development. Isn’t that a lot of volume?
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I think he’s defining volume in terms of sets, since he mentioned before that sets at strength percentages as low as 30% can induce growth if taken to true failure. But he probably picks his exercises for 100 rep sets carefully, to make sure the wear and tear doesn’t outweigh the results. I may be totally misrepresenting him here, though.
It’s 1 set. 1 set of 100 reps.
Got it, I was confused by the way you wrote the comment. Sets of 100+ seemed like a fuckton of volume.
Here’s Paul’s article
On them. I’ve done these the pain you feel is pretty gnarly.
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Low stress and help with recovery
Correct.
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Ty appreciated
Idk if what I say matters. I’m rather late to the party, but is it okay if I say I completely agree it’s all a combination?
If I absolutely HAD to pick I’d say effort and frequency. I won’t even try to go into detail. Others have made excellent points that I agree on. Just adding my comment.
It’s most definitely a synergistic value of all variables. However some are more important than others. I don’t think that frequency is one at all. Due to the fact that both studies and anecdotes show that training a muscle once a week is really effective. And that the majority of really developed physiques often occur through that type of training. Again, another area where I think Thibs overstates things. There’s no magic in training a muscle two or three times a week over the course of years and years. You’re going to end up maxing out your natural genetic ability in about 5-7 years whether you’re training a muscle once a week, or twice a week.
The magic is in mechanical tension, which is from effort and progressive overload.
What is the expected release date for that natural vs enhanced podcast? Thanks.
It was live two days ago. You can watch it on Advices Radio on Facebook.
Long story short - basically me, Scott, and Alan all agree the whole “steroids get you bigger because you can recover faster!” is bullshit. And there’s no data to really support this either.
Scott went on to talk about the same thing I did. There’s natural guys that can train a lot, or a little, and make progress. And the same for juiced up guys.
But the while bullshit of “natty guys HAVE to train different than juiced guys” is just that. It’s complete bullshit. The way you learn how to diet and train as a natural, is going to be the best way to diet and train if you get on the sauce because it just enhances what that did for you.
Do you guys understand this???
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I know a few guys who were on the juice and didn’t really make much progress.
While I slept 4 hours a night, overstressed, ate 5 hours after lifting, but still continued to make good progress.
The juice probably helps at the HIGHEST levels of the sport, but for 95% people it probably won’t do much.
Taking androgens is going to help everyone grow muscle and get stronger. But the degree to which is does is an individualistic thing. I know guys onstage at the Olympic that are massive, and shredded, and taking very little stuff because…
- They respond so well to anything
- They get higher quality drugs than most (which plays a part in the above)
The fact is powerlifters these days that are pushing the biggest numbers take more drugs than anyone.
Natty guys, who literally have never done a cycle, are clueless about this particular topic.
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Paul -
Just out of curiosity, your first 5 years of training, what did it look like? How did you train? How did you eat? How much stronger did you get?
If you could go back, is there anything you would change?
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