[quote]Spidey22 wrote:
If for beginners programs, the speed of the rep was emphasized more as opposed to just telling them to ‘add weight to the bar’, it would help a lot of people.
The concept of being explosive and really CONTROLLING a weight as opposed to just grinding out another rep is something I wish I had picked up on earlier. [/quote]
I have been consciously trying to accelerate the bar out of the bottom as fast as possiblewith all my warm up sets even and it seems to actually be helping my strength gains along faster than they were even at first.
Its a good idea. Only add weight once you can OWN the weight you are currently at for the prescribed number of reps. Could look like this if one was doing a 5x5 or something similar:
Week 1 - Grinded out rep number 5, 10/10 effort, absolutely roasted after
Week 2 - Rep number 5 was very hard, 9/10 effort, no reps left in the tank
Week 3 - Rep number 5 was tough but no chance of missing it, probably 1 or 2 left in the tank
Week 4 - Rep number 5 moved with great speed, probably have 2-4 reps left in the tank
Week 5 - Increase weight
Sometimes we as lifters are so eager to go up in weight, since its the “ultimate” form of progress, that we forget we have to EARN THAT RIGHT. If you look like you are having a seizure and the rep takes 10 seconds… You probably havent earned that right yet. I’ve been guilty of this for 10 years, and still do it more than I should probably… We are all idiots at times I suppose.
[quote]Lonnie123 wrote:
Its a good idea. Only add weight once you can OWN the weight you are currently at for the prescribed number of reps. Could look like this if one was doing a 5x5 or something similar:
Week 1 - Grinded out rep number 5, 10/10 effort, absolutely roasted after
Week 2 - Rep number 5 was very hard, 9/10 effort, no reps left in the tank
Week 3 - Rep number 5 was tough but no chance of missing it, probably 1 or 2 left in the tank
Week 4 - Rep number 5 moved with great speed, probably have 2-4 reps left in the tank
Week 5 - Increase weight
Sometimes we as lifters are so eager to go up in weight, since its the “ultimate” form of progress, that we forget we have to EARN THAT RIGHT. If you look like you are having a seizure and the rep takes 10 seconds… You probably havent earned that right yet. I’ve been guilty of this for 10 years, and still do it more than I should probably… We are all idiots at times I suppose.[/quote]
I agree with this. Although based off of your model I would increase in weight after week 3
You could, although we all have those days where the weights just seem to be light, and then you come back in the next week and suddenly its “what the hell, I hit this easily last week and today its heavy as hell”
Giving yourself an extra session to really make sure you are dominating the weight makes sure you arent basing your training on a one-off really good day. If you go from it being hard to easy, you still made progress even though its the same weight.
[quote]Lonnie123 wrote:
If you go from it being hard to easy, you still made progress even though its the same weight.[/quote]
^Great point. Too many gym goers think the only way to measure progress is by lifting heavier and heavier poundages over time. Yes, it is one way to assess improvement if your goal is simply to move heavier weights, but more often than not, it’s not the real goal (which is usually being a heavily muscle mofo).
[quote]bulkNcut wrote:
I dont think I could ever do a bodybuilding show even if I were to obtain a physique that was stage worthy. I have no disrespect for bodybuilders, I have so much respect for what they do. I just honestly don’t think I could get up on a stage in front of people while wearing a thong and take myself seriously. I don’t mean this as an insult, and def respect keeping this thread flame free, just my own honest confession. [/quote]
Don’t take life too seriously or you will never get out alive.
[quote]Spidey22 wrote:
If for beginners programs, the speed of the rep was emphasized more as opposed to just telling them to ‘add weight to the bar’, it would help a lot of people.
The concept of being explosive and really CONTROLLING a weight as opposed to just grinding out another rep is something I wish I had picked up on earlier. [/quote]
Me too brother. I think most wish they picked up on this earlier after the results you see when finally putting it into practice.
[quote]Lonnie123 wrote:
If you go from it being hard to easy, you still made progress even though its the same weight.[/quote]
^Great point. Too many gym goers think the only way to measure progress is by lifting heavier and heavier poundages over time. Yes, it is one way to assess improvement if your goal is simply to move heavier weights, but more often than not, it’s not the real goal (which is usually being a heavily muscle mofo).
S[/quote]
I would argue too, for me at least, staying with a weight until it becomes relatively “easy” helps keep down injuries and tendonitis.
[quote]RATTLEHEAD wrote:
I think mens physique at pro level has way more quality physiques than people like to admit
[/quote]
I don’t follow MP, but I just came across a pic of one of the guys competing in the NY Pro (Sadik Hadzovik)…I this is what the typical MP Pro looks like, I have no idea how anyone could argue that there aren’t many quality physiques in that division.
The biggest problem with MP is the presentation: the posing is cheesy and the board shorts hide 1/3 of their physique.
[quote]Lonnie123 wrote:
If you go from it being hard to easy, you still made progress even though its the same weight.[/quote]
^Great point. Too many gym goers think the only way to measure progress is by lifting heavier and heavier poundages over time. Yes, it is one way to assess improvement if your goal is simply to move heavier weights, but more often than not, it’s not the real goal (which is usually being a heavily muscle mofo).
S[/quote]
Agreed there are so many other ways to make progress while getting bigger and stronger. More reps with the same weight, bar speed, being able to take shorter rest periods, being able to control the weight (pause squats, paused benches, holding rows at the top, etc), BETTER FORM, etc…
I’ll add in that looking at the scale as the only measure for getting bigger is also a related mistake, one that I made too.
[quote]ryanbCXG wrote:
Good lord what a fantastic physique. All homo[/quote]
x2
[quote]RATTLEHEAD wrote:
I think mens physique at pro level has way more quality physiques than people like to admit
[/quote]
I don’t follow MP, but I just came across a pic of one of the guys competing in the NY Pro (Sadik Hadzovik)…I this is what the typical MP Pro looks like, I have no idea how anyone could argue that there aren’t many quality physiques in that division.
The biggest problem with MP is the presentation: the posing is cheesy and the board shorts hide 1/3 of their physique.[/quote]
The picture is showing up as the big red T Box so I had to google sadik hadzovic.
Why shy why!!
Soooooo much pubes
The picture is showing up as the big red T Box so I had to google sadik hadzovic.
[/quote]
All the pics for me seem to be doing that today.
However, If I click on the red “T-N” box, the picture actually shows up.[/quote]
Good tip, thanks!
So I’m guessing you didn’t have to google him and see a ton of Montenegrin pubes?
The picture is showing up as the big red T Box so I had to google sadik hadzovic.
[/quote]
All the pics for me seem to be doing that today.
However, If I click on the red “T-N” box, the picture actually shows up.[/quote]
Good tip, thanks!
So I’m guessing you didn’t have to google him and see a ton of Montenegrin pubes? [/quote]
The picture is showing up as the big red T Box so I had to google sadik hadzovic.
[/quote]
All the pics for me seem to be doing that today.
However, If I click on the red “T-N” box, the picture actually shows up.[/quote]
Good tip, thanks!
So I’m guessing you didn’t have to google him and see a ton of Montenegrin pubes? [/quote]
[quote]some_dude wrote:
One of the mistakes I think advanced/experienced lifters make is taking what works for them currently and thinking that beginners should do the same…[/quote]
Good one, some if them forget what got them there jn the first place. Most are quite good about it though, advising the basics
