In regards to accessory work after heavy lifting, would it be more effective ( in regards to hypertrophy ) to do those exercises ramping the weight up each set, or stay at the same weight for all sets and when you reach the reps for all sets then add more weight and start over again ( example 120x10 - 120x10 - 120x8 then when you reach 10 reps for all 3 sets move up to 125 or 130 etc… ).
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It depends on the exercise and on the amount of work you’ve done in the workout. For example, I don’t really ramp up the weight in an exercise where I don’t use at least 100lbs. Well, I might do two progressively heavier sets, but not full out ramping.[/quote]
Coach,
I don’t understand why you wouldn’t ramp with loads less than 100 lbs for some lifts and was wondering if you could shed some ligt please as to why? Lots of my DB movements and even with a BB I am not that close to 100 on some movements, yet. I didn’t know it wasn’t worthwhile to ramp as much as possible. Im not doubting what you said but just really curious as to why.
Your answers about the myotatic reflex in regards to dead stop and fast turn around training was really fascinating to me.
There isn’t a huge difference between the various grips when it comes to back stimulation. It has more to do with the degree of involvement of the various arm flexors (biceps, brachialis, brachioradialis).
But some data do indicate that a medium supinated (palms toward you) will hit the lats a bit more while a wider pronated grip could hit the teres major and rear delt more. I rarely recommend doing lat pulldown behind the neck as they can be problematic on the shoulders.
From my experience, the torso angle is more important than the grip when it comes to muscle recruitment. The more you lean back, the more the ‘‘mid back’’ (rear delts, rhomboids, trap 2) muscles come into play.[/quote]
Are you saying leaning forward more would work more of the upper/lower back compared to the mid back or that it would work more of ther “outer” back compared to the mid back? It seems like rear delts are more outer and rhomboids/traps are more upper so I can’t really tell[/quote]
No, leaning more backward on the lat pulldown works the mid-portion of the back more.
[quote]3r1cJH wrote:
On a semi-related note regarding pulsing with MAG-10, I’ve been using one scoop (21.6g). However I recently recall reading that a minimum on 12g of CH is required, but the label indicated that one serving only contains 10g protein, leading me to think that using a ~30g serving is more on the mark. Can anybody weigh in on this?[/quote]
That portion would also have a lot of leucine which would take care of the insulin spike, so it would still work. But I personally use 1.5 to 2 scoops (as I’m writting this, I just woke up and I’m having 2 scoops of MAG-10).
from an athletic standpoint, am I losing anything if instead of deadlifts (conv or sumo) I only do Romanian DL’s?
I’m asking this because I have T-Rex arms and long torso, so I always end up rounding my lower back when doing conventional deads. My max is 405lbs x3 but even when lifting 315lbs my low back rounds.
As for sumo deads… I can’t lift shit if I try to keep my back arched. Whenever I lift respectable weights (compared to my conv dead), I start the lift with my back instead of the legs, so I end up rounding my low back again, as in the conv dead.
I’m already doing wide stance low bar squats (315lbs x1), power cleans (200lbs x1), and power snatches (145lbs x1). The oly lifts are performed from the floor. And I can RDL 315lbs x3 without rounding the back. I’m posting the weights just in case you find some type of imbalance or something.
On Tuesdays I do the snatches, then the squats, then hill sprints, and on Fridays I do the cleans, then whatever deadlift variation you recommend me, then hill sprints once again.
So, is it ok if I stick to RDL’s, or should I adopt a different aproach?
Thank you so much for your time once again, coach.
Coming from another frenchmen like you Trudeau haha anyways I respext what you put out on here and I think your I bodybuilder is a hell of a workout. I have done quite a few but I enjoy this because it’s different. I only ask for suggestions in body-fat loss. I currently run hit intervals M-W-F and do eliptcal also at 30 min intervals. My diet consists of 2 days high protein 1 day with carbs (oatmeal) and I am 38 yrs old. My last contest picture is on my profile and I know I have made improvements. Just looking for suggestions or input you can give. Thanks to you and T-Nation I have gained a lot of knowledge by reading…
Coach, you’ve recently mentioned incorporating single arm lifts in your training. If I understand correctly, you feel they potentiate the nervous system for heavy, two armed lifts. Have you ever tried this with lower body exercises? If so, what have you noticed and do you think they could be similarly beneficial?
coach i have a lifter who takes antidepressant pills before bed.also he takes leucine creatine and glutamine supplements no the same times with the other pills but at the duration of day.this combination (the antidepressant pills with the supplements have side effects in sleep or do you know if has general side effects in my lifter health?please if you know something about it post your opinion.
[quote]BigJackedBro wrote:
Could I incorporate some plyometric training while doing I,BB?[/quote]
Yes, if you do, perform them at the beginning of the workout when the CNS is fresh. They might actually improve your lifting performance by activating the nervous system. Just don’t do them to a level (volume) that leaves you tired.
[quote]Josgood wrote:
Coach, you’ve recently mentioned incorporating single arm lifts in your training. If I understand correctly, you feel they potentiate the nervous system for heavy, two armed lifts. Have you ever tried this with lower body exercises? If so, what have you noticed and do you think they could be similarly beneficial? [/quote]
When I talk about one arm lifts, I’m talking about whole body two arms lifts: the 1-arm snatch, 1-arm clean and press, 1-arm swing, etc.
Single-limb ‘‘regular’’ exercises do not fall into that category. High speed, high coordination… that’s what I’m after.
I have read conflicting statements and was curious if you could help me out. I read that during a fatloss phase one should not try to gain strength. I then turn around and read that one should continue to lift heavy and attempt to gain strength to preserve muscle. Which is best by your account?
I have read conflicting statements and was curious if you could help me out. I read that during a fatloss phase one should not try to gain strength. I then turn around and read that one should continue to lift heavy and attempt to gain strength to preserve muscle. Which is best by your account?
Thanks
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Definitely the latter! Thibs has been recommending this for as long as I can remember.
I have read conflicting statements and was curious if you could help me out. I read that during a fatloss phase one should not try to gain strength. I then turn around and read that one should continue to lift heavy and attempt to gain strength to preserve muscle. Which is best by your account?
Thanks
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From experience, trying to maintain (or even gain) strength while on a fat loss phase is the best way to prevent muscle loss.
When you are on a diet, your body will tend to waste its muscle away. To avoid doing so it needs a darn good reason to keep it. If you ask the muscles to contract with less intensity when on a diet, your body will perceive that it doesn’t need as much muscle mass since it is not asked to move heavy loads anymore.
Keeping heavy lifting in is the best way to ‘‘convince’’ your body that the capacity to produce a lot of force is needed for survival and it will tend to keep more muscle.
Last year I had three competitive bodybuilders who maintained strength on most lifts and even gained strength in some up till the last week prior to their show. In fact, my partner Nick established a new bench press PR 10 days prior to his contest after dieting down for 12 weeks.
Now, not everybody can maintain strength as they lose weight. Those who are overly aggressive with their fat loss efforts (cut calories too much and do too much cardio in hope of achieving faster results) and those who tend to lose a lot of water weight will generally have a hard time maintaining strength. That doesn’t mean that they should not attempt to.
Again from experience, muscle endurance and work capacity drops faster than strength while on a diet. So lowering the volume while keeping the weights up is probably the best thing to do.
I would only be careful once the individual reaches very low body fat levels (less than 6%) as the body might be more prone to injury.
I’ve been thinking about the “perfect rep” technique for squats. I found this old quote from a 2005 Poliquin article:
Do you think we should keep some muscle tension at the bottom of the lowering phase, i.e., no “microdrop,” no “pulling our hams in” ?
Thanks,
Adam[/quote]
Yes, always keep the muscle tensed… but if you focus on a quick turnaround (rapid shift from eccentric to concentric) there is not relaxation time anyway.