[quote]Bachovas wrote:
Coach, question about squat jumps:
How much air is one supposed to get? Keeping it on the 30-40% 1rm range. Should it be quite a bit or whatever one gets as long as there’s the intent to jump as high as possible?[/quote]
Well, not everybody has the same jumping capacity. But yeah, using:
20-30% of your BODYWEIGHT (if you are a beginner)
20-30% of your max squat (if you are intermediate)
30-40% of your max squat (if you are advanced)
Aim for the max height you can get and stop the set when you feel that the reps are becoming less explosive.
*NOTE that I like to use a power contrast with jump squat, this means alternating sets in the recommended intensity zone with much lighter sets.
For example:
Set 1 - 30% of your max x 6 reps
Set 2 - 20% of your max x 6 reps
Set 3 - 35% of your max x 6 reps
Set 4 - 15% of your max x 6 reps
Set 5 - 40% of your max x 6 reps
Set 6 - 10% of your max x 6 reps
From experience this is what gives the best gains in power.
Hey i’m thinking about starting a twice per day program. what do you think about lifting legs heavy and upper body light in the moring, and in the evening a light/medium upper body workout three days a week?
[quote]NickRageSkursky wrote:
hey i’m thinking about starting a twice per day program. what do you think about lifting legs heavy and upper body light in the moring, and in the evening a light/medium upper body workout three days a week?[/quote]
My belief is that when you train twice a day, you should train the same body part(s) during both sessions so that you do not decrease the number of days of rest that this bodypart will have.
Read my latest article, I talk about this exact subject.
Whats the main advantage of using the hookgrip as opposed to over under grip for deadlifts? Do you know any tips on improving the hookgrip? Thanks for your time.
[quote]Christian Thibaudeau wrote:
NickRageSkursky wrote:
hey i’m thinking about starting a twice per day program. what do you think about lifting legs heavy and upper body light in the moring, and in the evening a light/medium upper body workout three days a week?
My belief is that when you train twice a day, you should train the same body part(s) during both sessions so that you do not decrease the number of days of rest that this bodypart will have.
Read my latest article, I talk about this exact subject.[/quote]
Yeah i understand. the problem is i have to do the said morning routine 3 days a week at football. It basically consists of bench, squat, power cleans, and sprints/bleacher work. i feel like i need to do more to get the most out of my workouts, i’m just not sure when i should do it.
recently i’ve been going in the afternoon, just not following the program and doing only leg work and then go straight to my neighbors house to do upper body with him (he doesn’t lift legs because he has both knees blown out.) the problem is the whole thing tends to take 2 or 3 hours
this has been working ok for me… but i’d like to know if there’s a better plan.
so what do you think?
Hi Coach, I read ur last article it was great cant wait for part 3 and 4 to come,
what are your views on Daily Undulated Periodization(DUP).Plz excuse me if u have answered this question before as im new to this forum.
Hi coach. I know your opinion about quinoa and I think is one of the best choice for the food category of grains. Do you suggest the usage of other grains like buckwheat, millet, amaranth, kamut? Thanks.
[quote]ab1975 wrote:
Hi coach. I know your opinion about quinoa and I think is one of the best choice for the food category of grains. Do you suggest the usage of other grains like buckwheat, millet, amaranth, kamut? Thanks.[/quote]
I am not fond of grains in general. It is one of the last type of food that should be added to a diet, and only if the individual is carb sensitive and/or lean.
Quinoa is the ‘‘lesser of evils’’ when it comes to grains, so if you are at a point where you can add grains then it is the better choice.
The other choises you mentionned are decent choices too.
Given your huge experience on low-carb diets, would you recommend UD2.0 to someone who wants to lose last 10-12lbs of fat?
I know that you’ve tried this diet long time ago and i know that you have your own approach towards low-carbing. I also read all your training articles on fat-loss. Well, since you have somewhat mastered your own low-carb protocol, i understand, that this means it is optimal in your opinion. Maybe you can give a feedback on this diet/exercise combination?
I’m a T-Nation virgin but have started phase II of your beast complex program 2 weeks ago and am seeing huge results already. I own a gym in a small coastal village and have been able to get a few members to break their old habits and try something new with this program, and they are also seeing great gains.
My wife and i have a new baby boy and a 17mth old girl so as you can imagine sleep is at a premium at the moment. My workouts are great but i am getting very tired with about 30mins remaining. Would you recomend any supplements to combat this (apart from getting more quality sleep). I’ve tried a few stimulant based products before with mixed results.
[quote]Christian Thibaudeau wrote:
ab1975 wrote:
Hi coach. I know your opinion about quinoa and I think is one of the best choice for the food category of grains. Do you suggest the usage of other grains like buckwheat, millet, amaranth, kamut? Thanks.
I am not fond of grains in general. It is one of the last type of food that should be added to a diet, and only if the individual is carb sensitive and/or lean.
Quinoa is the ‘‘lesser of evils’’ when it comes to grains, so if you are at a point where you can add grains then it is the better choice.
The other choises you mentionned are decent choices too.[/quote]
for point 1 do you mean if the individual is insulin sensitive? i thought carb sensitive meant they dont handle carbs well, in which case i would think adding the quinoa would be bad
strangely enough i just added quinoa into my diet this week to replace some of the oatmeal
[quote]David1991 wrote:
for point 1 do you mean if the individual is insulin sensitive? i thought carb sensitive meant they dont handle carbs well, in which case i would think adding the quinoa would be bad[/quote]
Yeah, insulin sensitive, sorry.
[quote]David1991 wrote:
strangely enough i just added quinoa into my diet this week to replace some of the oatmeal
[/quote]
is there anything particularly wrong with oatmeal or grains in general?
i used to be fat and being “endomorphic” i try to keep fat down as best as possible so i’m considering only having grains around workouts (a TCD/TKD) but im doing the CCC right now and eating 300g of carbs so some days need to have a high amount of grains/starchy carbs
[quote]David1991 wrote:
is there anything particularly wrong with oatmeal or grains in general?
i used to be fat and being “endomorphic” i try to keep fat down as best as possible so i’m considering only having grains around workouts (a TCD/TKD) but im doing the CCC right now and eating 300g of carbs so some days need to have a high amount of grains/starchy carbs[/quote]
If a bench specifically for spider curls is not available, do you think that dumbbell curls while lying prone on a chest-supported row would roughly approximate that exercise/be a viable alternative? Or would the two exercises have markedly different resistance curves?
I train primarily for strength and have been considering doing a real cut. I don’t have a ton of muscle mass except in my legs but my lifts are pretty solid and it’s not like I’m skinny or anything. I’m 195 at 6"0 1/2 and around 14% BF. Do you think I should keep pursuing greater strength and worry about cutting in the future, or try to knock off the 4-6% BF I want to get rid of and build from a lean base?
I know this is a pretty common theme around here, but for me the main issues are, I really love building strength and feeling strong and don’t want to lose strength, but I’m also young (20) and want to get lean while I still can, and I understand doing it properly can take a while. I was also going to do a standard diet with only fruits and veggies as carbs except for PWO, and carb cycling. What do you think?
I am currently performing a routine that calls for kneeling leg curls, however my gym does not have such a machine. We only have a leg curl made by Strive Fitness with its “Smart Strength” technology. Would performing leg curls unilaterally and altering the resistance on the machine to stress the final 1/4 of the movement/the last portion of the curling ROM be similar to using kneeling leg curls?
When utilizing preacher/Scott Curls in your programs, do you prefer to have your clients use the seated or standing version of the bench?
In a previous post you placed a picture of a standing model that had a vertical side to its pad along with the typical angled side. The gym I use has always had a seated version with a similarly-styled dual-sided pad, so I’ve used it from both sides at certain times in my training. But we recently got a standing version as well so I was curious to know if you thought that the standing model bench and exercise version was a superior choice.
Most strength training programs are based on a yearly “season” to prepare the athlete. Please advise how to prepare a program for mixed martial arts which does not have a specific season. Thank you in advance for any suggeations.