This is probably too exhaustive for the forum medium, but is there a good resource you know of which aids a lifter in selecting lifts for their body type?
Thibs just put one out, it was informative but it was only for two body types, long limbs/short torso and short limbs long torso respectively. I’m 6’ with short femurs, long shins, a torso for miles and average arms lol. Again not asking for a custom bit here, just a good resource.
I honestly don’t. That’s a fairly in depth kind of thing and something a good trainer or coach sees when they are working with you in person. Because it’s not just limb length, but also joint mobility in conjunction with that. So you take a guy with long femurs and a short torso, but he has great ankle mobility and can get into deep knee flexion without having to compensate with more hip flexion, then the squat might be ideal for him in some regard. But the next guy who looks like he could be built for squatting might have shit ankle mobility that hinders his knee flexion and the regular squat might be a poor choice for him for quads.
There’s a lot of factors.
As you can see above, if you tie all of that in with what I was talking about (movement selection) a guy could be choosing shit moves for his structure and then wonders why he isn’t getting the growth response he wants.
So he ends up doing more and more and more work, and gets SOME response and goes “AH HA! Volume IS the key”.
When all along he’s just been picking shit movements for his structure.
Is this starting to make sense guys???
So how does someone figure out the right exercises for their body without hiring a professional coach for lots of money?
Some things are just going to cost money.
If training is that important and you want to shore up all of these things then you hire someone.
It’s like asking how are you ever going to learn how to fly a plane without hiring a flying instructor. Generally, you don’t.
For example, I’ll be going over a lot of this stuff in Denver next month. Anyone here sign up to learn?
As far as I know, nope. And that’s a huge part of the problem IMO.
paul yall need to come down south, arkansas/texas area lol
More and more and more evidence mounting that more than twice a week isn’t producing more growth or gains.
Which matches what I’ve seen anecdotally as well.
Thats 4 days split vs 3 full body. So really the split routine is more work.
Up to individual as to preference as no real difference.
Volume was equated for. So the same amount of work was done during the training week.
This isn’t the first one showing this. As I noted, there’s mounting evidence showing over and over again that the point of diminishing returns starts at 3X a week. Anything more than hitting a muscle twice in a week doesn’t appear to offer up any advantages.
i think part of DC training that worked so good was that you obliterated the muscle every 5th day or so. 7 days too long to wait, but 2x week you really have to get smart with volume/recovery/intensity
Correct. And since then that’s how I’ve worked frequency. So a muscle gets hit once a week one week, and twice a week the next.
All of the evidence, both through research and anecdotal, shows that there’s not some massive benefit to once a week vs twice, but it’s fairly significant for most. To me, the frequency of DC met in the middle.
Three times a week for a muscle is really a waste of energy IMO.
Say that I’m 100% satisfied with my aesthetics and physique and I don’t care about building more muscle. For real, I don’t. I’ve geared up, got much bigger than I’d have ever thought I’d be, shrank back down to where I am now (my profile picture) and I’m happy with it.
That said, I want to get stronger at my current weight. I feel like powerbuilding / bodybuilding / whatever label which is discussed here isn’t suited to my goals.
Do you recommend something like Sheiko’s approach to improve neural output? That’s pretty much all I know that resembles what’s described earlier on ITT (low reps @70-85% going heavier every blue moon). No problem sticking to the Bench-Squat-Bench and Deadlift-Bench-Deadlift templates, mostly curious; if you’ve got another coach whom you recommend I’m all ears! Much appreciated.
I’ve always been a low rep , heavy weight type guy. Took thibs neurotype test and results were Type 1A. I’m 49 years old but feel as good as i did in my early thirties. I’m 5’10 just 180lbs though. I’d estimate around 16% bodyfat. Love to be 190lbs and maybe 10% bodyfat or less. So obviously, i’d like a lil hypertrophy in addition to my strength training. Tried Paul’s 350 method and there is just no way i can do that many reps. I’m just not wired for it. Just decided to try my own thing taking various programs and methods I’ve read about from the great coaches here at T-nation. Its basically 5x2 with heavy weight . Approximately 90% to 95% of my two rep max. With one either max rep set or rest pause set at end. Yesterday i did the following:
AM
A1 Weighted Dips 95lbs 5x2 , 55lbsx6-4-3. Rest pause so 6 reps then 4 then 3
A2 weighted chins 50lbs 5x2, 25lbs 6-4-2 R/P
PM
Trap bar dead lift 400lbs 5x2 300lbs x6-2
So my question is would this be appropriate for a low rep guy to add some muscle. I want to increase the reps on my final set as i progress and somedays maybe just do a max rep set rather than rest pause all the time. Finally, i’ve been a lifetime natty. May one day consider trt but right now i feel pretty good so hopefully no time soon.
I will never recommend Sheiko. Sheiko is a technical training for olympic lifting a rip off of Abadzhiev’s training method. Abadzhiev is massively mis understood. His training method was 1 to 3 1RM lifts with technique lifting afterwards. The technique lifting part is what Sheiko is. So why do you want to lift at 60-80 % for neural adaptation while using powerlifting lifts for a program designed for olympic lifts, which lacks the 1RM maxes?
If your goal is practicing the technique of bench, squat and DL … go for it. But you said you want something else.
I guess Reddit/powerlifting circlejerk meme’d me in
3 days training is less than 4 though.
So for those with limited time 3 days is better.
Arguing for the sake of it?
The point was, even if you can train three days a week maximum, you don’t need to do whole body splits for those three days to get equal results as potentially doing twice one week, once the week per muscle group.
What you’re doing is largely neural based, so you’re not going to see maximum hypertrophy gains from that. Especially if you’ve been doing that a while and have a lot of adaptation to it.
And you CAN do higher reps, there’s no such thing as not being wired for it. Throw the neuro typing stuff out. You may enjoy low reps but eventually if you want to grow there has to be a new and novel stimulus to adapt to.
Pointing out an obvious fact. Some people might not be able to train 4 days.
If results r the same and you have 3 free days then full body is the go.
If someone has 4 free days then could split or do 3 fb and 1 cardio or perhaps a carry day.
That’s what I was thinking. Like…no way!!!