Add, “It’s a Weider principle” and just nod your head knowingly.
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MMC!
Pure bro science - that works.
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Lol… my oldest is coming by this week for Bro advice.
If someone has the misfortune to work out at a Planet Fitness where all deadlifting is banned (even the RDLs or Stiff-legged version) simply re-label it as a “hang grip good morning”
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I have no clue how he can keep his elbows in like that - both from a [physical ability] and [pain] perspective. I can barely keep my elbows at shoulder-width and even then they’re still fighting to go wide.
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There was an article that explained protein synthesis in relation to hormonal fluctuations, and the variances between natties vs enhanced in this regard. I looked for it but cannot find it - it had some helpful pictures with details.
The short of it was that enhanced individuals have elevated protein synthesis rates 24/7 due to exogenous hormones. Natural individuals have more fluctuations over that time (obviously), which leads to lesser protein synthesis rates and a more ebb-flow style.
The application of this was that enhanced would do better on more meals (5 or 6) and naturals would do better on less meals (3 or 4) due to these fluctuations.
Of course, then that study came out saying that the whole “anything more than 50g protein per meal is wasted” argument was garbage… which by default also invalidates the article I was speaking to instead.
TL;DR: it’s possible that more meals per day is more effective, it’s also possible that it isn’t. The guy who used to coach me preferred more meals per day, but never articulated why.
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Pareto Principle (80/20)
I’m a serial program bastardizer. I’ve done it with 531, doggcrapp, fortitude, TBJP, etc.
I think the important part of any program is to understand and apply the progression model and founding principles of it. I also think that people should run at least one mesocycle of a program before fucking with it any.
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Partial reps are better than full-range for bodybuilding purposes.
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Nothing beats “21s” for building bicep pumps.
21s are best done with a training partner (does anyone have those anymore?) and involve barbell curls with 7 bottom half reps, 7 top half reps, and 7 full reps. Immediately trade with your partner. Repeat until your arms feel like they will fall off.
An Austrian Oak classic.
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Wow… your the first person to mention 21s in a looooong time.
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Standing OHP is a better overall upper body strength indicator than the Bench press .( maybe just a person opinion)
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I may be fairly young, but know you can’t beat the classics:
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So the more I think about this, the more I’m intrigued. My bias has been more in the “let training drive strength, nutrition drive body comp.” camp, but I’m open to learning something new.
In your example, and virtually every one I see about changing training to focus on fat loss, I see jumps/ throws/ etc. Do you think there’s something special about those movements for body composition, or is it more just getting more movement into the circuit?
Which part of the lifts?
This is how I trained:
I changed very little whether I was “bulking” or “cutting.” I believe that I can safely say that all of my body composition change to get on the stage was nutritionally driven. About the only thing I added was walking lunges at the end of my one day a week leg workout about 6 weeks out of a show. In the 1990’s I also did cardio, but before that I was never trying to burn calories by exercise for a contest. All was diet driven.
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I really like this discussion, and don’t want to derail it, but reading some other threads made me want to put this down before I start work.
Everyone should really, honestly get into ketosis once.
Just once. I love my carbs.
Fuck gains, fuck your feelings for a couple weeks - break through the barrier then you can really know how it feels and how your body reacts.
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Pressing for chest should imo be restricted to bottom range, stopping just before the triceps take over. Shoulder presses too. On the other hand, I like upper range pressing when working triceps (rack press, board press, etc).
Squats, for example… I had almost given up on squats due to some back issues, but then started doing them piston style, not locking out, and stopping just before breaking parallel (heresy to most gym instructors). Game changer. Not only I felt them more in my quads like it was supposed to, my back could tolerate them just fine due to the lower weight.
Pullups is another movement that I find way more efective with partial reps, say, instead of clearing the bar with my chin, I stop at forehead level, which I find helps me keep constant tension in my lats.
This is for bodybuilding purposes, of course. For other types of athletic endeavours, I reckon full-range will be more benefitial.
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do you dead hang at the bottom before the next rep or keep tension?
Yeah i find allot of guys if they have long torso and a short femur this is a good option. ( not sure of your leverages)DON’T tell Mark R.
It really depends on the kind of pullup. Chins and ring pullups I usually dead hang at the bottom, bar pullups I mostly do them Matt Krok style.
Like this:
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