Hi, CT. Hope all is well with you these days. If it’s not too much trouble, I wanted to get your quick take on two things related to training aids and one small technical aspect as it relates tot hings like deadlifts, Olympic lifts, and squats.
Belts: it’s generally advised to get as strong as possible without one, but is there/are there any specific times where you’d consider them a necessity or say that not wearing one was making a mistake?
Straps with deadlifts for a powerlifter: Generally the thought is to, again, get as strong as possible without them. But is there any benefit to strategically using them from time to time to help lift greater weights in training than you otherwise would and overload the posterior chain?
Neck Position: Whether it is deadlifts, squats, or Olympic lifts and their variants, you often see people lifting with the neck hyperextended. In your view, is this “correct,” or is it best to execute all of these with the neck in neutral alignment? e.g. you’d end up looking toward the floor a few feet in front of you (although the eyes could be fixed straight ahead if looking “up” without altering neck position) as opposed to straight ahead or somewhat above straight ahead.
In your opinon, which is the better way to work lagging bodyparts?. in my case the are:
*Arms
*The “upper” obliques (not sure about this one, the main thing is that i’m made like an “8” or a guitar; big hip, tiny waist, it’s not fat, i’m about 10%)
*The “lower” lats (in order to fix the problem of above)
Since I’m not a bodybuilder (i’m a judoka) i do ws4sb + 5/3/1, therefore i think some kind of specialization program is not for me.
If you need more information about my problem (pics, diet, explaning of my training, etc.) Please tell me.
Belts: it’s generally advised to get as strong as possible without one, but is there/are there any specific times where you’d consider them a necessity or say that not wearing one was making a mistake? [/quote]
I do not consider belts to ever be a necessity, at least not for 99% of the population. A good powerlifting belt is almost mendatory for high level powerlifters who have strength levels so high that it can threatent the structure of the body. But I’m talking 700+ deadlifts and squats here.
I’m not against individual using them for heavy lifts compared to their capacity (e.g. working up toward your own max, even though it’s not world class)… putting the belt own for lifts above 90%; but I don’t see it as a necessity in this case.
As for the olympic lifts, from my experience, a belt will do more harm than good. Very few olympic lifters use a belt when doing the competition lifts.
[quote]q99q wrote:
2) Straps with deadlifts for a powerlifter: Generally the thought is to, again, get as strong as possible without them. But is there any benefit to strategically using them from time to time to help lift greater weights in training than you otherwise would and overload the posterior chain? [/quote]
From time to time I don’t see a problem. But I would advise against using them on the actual deadlift when done competition style. But still, very few powerlifters use straps and I suggest avoiding them as much as possible.
Now, for a bodybuilder I don’t have a problem with straps since they are not required to perform strapless maxes in competition.
[quote]q99q wrote:
3) Neck Position: Whether it is deadlifts, squats, or Olympic lifts and their variants, you often see people lifting with the neck hyperextended. In your view, is this “correct,” or is it best to execute all of these with the neck in neutral alignment? e.g. you’d end up looking toward the floor a few feet in front of you (although the eyes could be fixed straight ahead if looking “up” without altering neck position) as opposed to straight ahead or somewhat above straight ahead. [/quote]
This question is not meant to start a war or bash any particular exercise, but in your own training and the clients you work with do you find yourself making much use of box squats? I know that many very strong individuals and coaches with proven track records swear by them, and other top lifters and coaches who don’t sing their praises. While the strengthening effects on the hip musculature are undeniable, the abbreviated range of motion always seemed to me like it would be a less-than-desirable feature for anyone outside of the competitive powerlifting realm. Any thoughts you might be able to offer on this would be appreciated.
[/quote]
I do use the box squat from time to time; just like I use the powerlifting-type squat from time to time.
I do not believe it to be a magical exercise BUT I recently ‘discovered’ that lifts starting from a static position where the muscles are stretched are very powerful to build strength (another example is the bench press performed in a power rack, with the bar starting on safety pins 2-4’’ from the chest on every rep).
The reason is that the body has learned to make use of the stretch reflex when the muscle has to produce force from a stretched position. For that reason it almost gets ‘lazy’ and does recruit as much motor units right off the bat, prefering to rely on the stretch reflex (the body will always look for the most efficient way to do things).
When you start from a static position in that stretch position you inhibit the stretch reflex (a 1 second pause can inhibit as much as 60% of the SR, a 2 seconds pause up to 90%) so the muscle has to do all the work. This way you ‘reprogram’ the CNS to recruit a lot more motor units right off the bat, which will obviously make you stronger over time.
I have some problems gaining muscle mass/strength so i’d thought your wide knowledge would give me some advice on this matter.
You see i am not a huge guy 62kg 175cm but quite muscular and a little above average strength i tend to think so. Last summer i used to train on this program Strength Training, Bodybuilding & Online Supplement Store - T NATION and succeeded upping myself from 65kgs to close to 70 in a month and a half and my strength, athleticism and muscularity looked very satisfying. The progress was even better having in mind that i was on “shitty” diet in terms of calories consuming only a little oever 2000 and training without any supplements, but after almost every workout i went near a lake and just sunbathed, swimmed and relaxed.
Then after this i had a really difficult year with worrying a lot and my body weight dropped down to 62, i lost a lot of strength and become so small nobody would tell i even lifted before. I tried to get on to the rhythm multiple times with Bill Starr’s 5x5, tried higher reps, tried self designed programs but failed to progress because of becoming exhausted 2-3 weeks into training. Now i really got a grip on myself, bought creatine, BCAAS, WHEY, Vitamins, started eating at least 2500kcals a day, selected a good program of yours Strength Training, Bodybuilding & Online Supplement Store - T NATION .
Don’t know how much am i fast-twitch dominant but lower reps higher weight responded quite good before so i thought i would give it a shot. I did a couple of weeks with basic movements to warm me up and started your program. The first week was very very exhausting, the second one was OK with having my weight upping a bit, but still i sometimes feel so exhausted and can’t even sleep normally. I really trying to push myself very hard, but sometimes it feels that the gains i see aren’t worth the efforts. My mouth feels dehydrated a lot although i try to consume water regularly. After training 3 weeks my muscle tone came back but still i haven’t managed to gain any muscle size.
I don’t know if you have any clue what am i doing wrong, but i have not. Maybe i am overtaxing my nervous system because i somehow i get easily stressed. Should i push myself a little back or should i keep pushing myself forward and expect most of the gains come in a spur in the second stage of the periodized program? Are there any particular supplements that would really help me recover faster and reduce the exhustion (i rarely feel muscle soreness, mostly in my hamstrings because i think they are lagging because of my habit to sit at the computer). Thank you for your time
For the deadlift program you once posted, why is eccentric deadlifts with the heaviest load you can handle prescribed? I just wanted to know the theory behind it, is it to get comfortable with heavier weights?
I just did a few reps of regular deadlifts from the floor, but surprisingly the weight went off the floor slow as hell and the lockout was way easier. Should I modify the top-end/bottom-end routine to perhaps 2 bottom end sessions with a few sets of rack deadlifts for the next 3-4 weeks?
This question is not meant to start a war or bash any particular exercise, but in your own training and the clients you work with do you find yourself making much use of box squats? I know that many very strong individuals and coaches with proven track records swear by them, and other top lifters and coaches who don’t sing their praises. While the strengthening effects on the hip musculature are undeniable, the abbreviated range of motion always seemed to me like it would be a less-than-desirable feature for anyone outside of the competitive powerlifting realm. Any thoughts you might be able to offer on this would be appreciated.
I do use the box squat from time to time; just like I use the powerlifting-type squat from time to time.
I do not believe it to be a magical exercise BUT I recently ‘discovered’ that lifts starting from a static position where the muscles are stretched are very powerful to build strength (another example is the bench press performed in a power rack, with the bar starting on safety pins 2-4’’ from the chest on every rep).
The reason is that the body has learned to make use of the stretch reflex when the muscle has to produce force from a stretched position. For that reason it almost gets ‘lazy’ and does recruit as much motor units right off the bat, prefering to rely on the stretch reflex (the body will always look for the most efficient way to do things).
When you start from a static position in that stretch position you inhibit the stretch reflex (a 1 second pause can inhibit as much as 60% of the SR, a 2 seconds pause up to 90%) so the muscle has to do all the work. This way you ‘reprogram’ the CNS to recruit a lot more motor units right off the bat, which will obviously make you stronger over time.[/quote]
Would the effects of sumo deadlifts be similar to those seen with box squats? I typically use a close stance for my squatting but I do have phases where I will swap out conventional deadlifting for sumo deadlifting. And I also like to do back and front squats off of pins in the rack, but for some reason I’ve just never gotten into working in box squats.
Would the effects of sumo deadlifts be similar to those seen with box squats? I typically use a close stance for my squatting but I do have phases where I will swap out conventional deadlifting for sumo deadlifting. And I also like to do back and front squats off of pins in the rack, but for some reason I’ve just never gotten into working in box squats. [/quote]
Yes it would (re sumo).
The bottoms-up lifts are slightly different than the box squat because even though you are starting from a static start, the body is still under load while the movement is unloaded right before a rep during bottoms-up lifting (and deadlifts).
This is why I personally prefer bottoms-up lifting. IMHO this is the most powerful technique to build strength. However it is also the technique that puts the greatest strain on the nervous system, so don’t abuse it.
To me, a box squat is kinda like the middle ground between bottoms-up lifting and regular squatting. So it can be an useful transition from on to the other.
On a side note, I believe that the sumo deadlift is the best assistance exercise for the powerlifting squat.
If you were working with an athlete who needed anaerobic strength-endurance, would there be certain parameters used with exercises performed in a circuit fashion that would enable you to develop this quality in many muscle groups without having to resort to sets of 10-15 reps?
Would picking a heavier weight and a 1-3 rep range and repeating a circuit of several exercises (with brief rest between each exercise) a number of times lead to the desired result?
If possible, I was also hoping you would be able to clarify something for me. When using things like heavy supports, overcoming or functional isometrics, or anything designed to potentiate the CNS, what are the absolute minimum and maximum rest times to use between the potentiation movement and the main movement to allow for the desired effect?
Would the effects of sumo deadlifts be similar to those seen with box squats? I typically use a close stance for my squatting but I do have phases where I will swap out conventional deadlifting for sumo deadlifting. And I also like to do back and front squats off of pins in the rack, but for some reason I’ve just never gotten into working in box squats.
Yes it would (re sumo).
The bottoms-up lifts are slightly different than the box squat because even though you are starting from a static start, the body is still under load while the movement is unloaded right before a rep during bottoms-up lifting (and deadlifts).
This is why I personally prefer bottoms-up lifting. IMHO this is the most powerful technique to build strength. However it is also the technique that puts the greatest strain on the nervous system, so don’t abuse it.
To me, a box squat is kinda like the middle ground between bottoms-up lifting and regular squatting. So it can be an useful transition from on to the other.
On a side note, I believe that the sumo deadlift is the best assistance exercise for the powerlifting squat.[/quote]
Thib,
Thank you very much for all of your excellent feedback on this. It is greatly appreciated.
Does restoration increase your work capacity?[/quote]
Indirectly.
Restorative work increases the speed at which you recover therefor allowing you to perform a greater amount of work OR to increase training frequency, both of which can improve work capacity.
One last question. When can you do “crazy bells” bench press if you are doing westside? Do you subsitute it for dynamic day or use a repeated effort method which you would subsitude for max effort? Whats the reps recommended?
More of a thanks for your chest special programme it was a damn great and would recommend it to anyone who is in need of bring out there chest. I know its not a question just wanted to show my appreciation.
There are two main physiques people are aiming for. One is a bodybuilder type build and the other is like a mens health cover model type build. Would you train them the same or would it differ in their training approach.
There are two main physiques people are aiming for. One is a bodybuilder type build and the other is like a mens health cover model type build. Would you train them the same or would it differ in their training approach.[/quote]
I would train them the same. You see, both physiques are on the same continuum. The bodybuilder physique is simply further down the spectrum.
Both require building muscle and minimizing body fat. It’s just that the ‘model’ look doesn’t need to be pushed to extremes. HOWEVER it doesn’t make sense to use different approaches. If you want the men’s health look, train and eat like a bodybuilder and when you reach your ideal development level you can simply hit maintenance type of work.
It’s kinda like two bus stations on the same line, simply get off when you reach your desired destination.
Thib, I have a few questions about specialization approach:
Do you think one lift specialized blocks are superior to regular routines for powerlifters as well?
Can you not resort to medium weight and rep ranges for maintenance work, but instead do little volume with relatively heavy weight? (e.g. one wave of 5/4/3/2/1 or 3/2/1/3/2/1)
Can you put maintenance work into one of the main days, without doing a separate day for it?
How do you tell its time to switch to a different routine?
Do you have any tips on waking the cns? Usually I do 2-3 sets before my worksets, but after 2 worksets, I actually feel more primed and focused. Should I just do more warmup sets?
I am currently in the process of putting together an Upper/Lower split program with a goal of hypertrophy and little to no fat gain. I will be following a carb/calorie cycling approach. I would like to hit each muscle group twice a week. Do you see anything wrong with the program below? Do you recommend changing up the reps/sets between for example Monday’s upper and Thursday upper, or is it optimal to keep them the same? Thanks.
