[quote]StormTheBeach wrote:
[quote]michael_xyz wrote:
A little, yes.
However, for a beginner (170kg, 102.5kg x 3, 185kg x 2 (sq, bp, dl)) at a gym that doesn’t have bands or chains and things like that, do you think this could work?
As in, a beginner would reinforce their form through DE days for squat let say. But do you think doing a GM for 3RM on ME day is really that helpful? I think for advanced lifters it is, but I somewhat find it hard to believe that if I did that it would really help my squat. I may well be wrong of course.
So what I’m asking is, what kind of ME work would you do if you are a beginner? DE days you do bench press and free squat, right? But what about ME days? I mean, I don’t have board presses or anything for bench press either. Is it pretty useless if you don’t have these kind of extra things? Because then all you can do is change your grip and stance on the main lifts, nothing else.[/quote]
Everyone on earth has a weak posterior chain. GMs will not only make your squat and deadlift better, they will make your bench press better. But, the purpose of training is not to get really good at training, it is to kick ass in meets (for the purpose of this thread anyway).
As far as ME days, you have tons of variaitons available to you. You just have to get creative. For example, take bench press. There is probably an incline bench there. Using a close, medium, and competition grip gives you three variations. Same with floor press. Same with a standing push press. Same with a seated push press. Take the initiative to make or buy a set of 2 and 3 boards, use three different grips on those, then you now have 6 more variations. We are already at 18 different exercises that work different leverages. Buy a pair of mini, monster mini, and or light bands, and you have now added reverse bands and accommoadted resistance to these exercises which now brings your variaiton total to almost 350 different exercises if my math is right… even if it isn’t its still a ton of variaitons.
Yes, DE bench days are always done on a flat bench, usually with a straight bar. Ideally, you want to squat to a box (or a bench) for your DE squats.
Really though, all that matters is that you are developing all of the skills needed to be as strong as possible. As long as you have a day where you move near max weights (ME) move submax weights fast (DE) and bring up your weaknesses with a ton of assistance work (RE) then you will get stronger.
To answer the overall question you are asking, the only difference between someone just starting out and an elite level strength athlete is going to be GPP. I would reccommend dragging or pushing a sled after every workout (or even before) or doing tons of jumps/explosive plyometrics, doing tons of sprints, doing circuits (like tabata’s) with barbell movements, lots of bodybuilding style training for RE work, and just getting in really, really good shape. Also, doing tons of mobility work will greatly extend your lifting career.
Does that clear it up a little bit more?
Just keep in mind there is no x-factor, no real magic bullet for getting strong. Some people are genetic freaks and don’t have to do a lot of complicated, well-planned stuff to get really big and strong. For the remaining 99% of the human population, like myself, it takes DECADES of trial and error, injuries, and busting ass to gain even the smallest of improvements. Anyone who says any different is trying to steal your money.[/quote]
Also you’ve gotta remember that even if a GM isn’t a squat, it still uses the same muscle groups as a squat. So you gotta ask yourself, why WOULDN’T this help my squat? Keep in mind everyone has movements that work better than others towards improving their competition lifts and you’ll just have to figure yours out over time.