Least effort before starting to move. If someone has left plates on the bar (may crows peck their eyes out), I won’t unload it to warm up. Similarly if I am working in. Assuming there isn’t a stupid number of plates on the bar.
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What’s everyone think of using concentric only training for daily workouts? Sleds would be great for this; not only pushes and pulls, but upper body rows of presses.
It would work really well. The Westside folks were big into that for their extra workouts. There’s some articles on a similar topic here as well
I do this with a lot of kids I work with that need extra work, but nothing too taxing. Sleds and prowler work are a mainstay on their “off” days along with some light clean complexes and body weight work. It works for adults too, but the problem with adults is that they think they are always better than the work itself.
You could, to their face say “I would start with 6-10 walks for 20-40 yards before you start working into higher intensity”. They’ll nod their heads in agreement and go and do 10 40 yard sprints with the heaviest weight possible and wonder why they’re under recovered and hurt. It’s always easier to start with the smallest, lightest thing you can and add to it when you need to than to start balls to the wall and try and figure out why you suck.
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Work today on my “off” day for conditioning:
Deadlifts at 135 and pullups, for a set of 1 each, then 2 each, and so on, up to 10 and back down to 1 for a total of 100 each. Feeling great, not sore, and recovered, just starting my second week on Krypteia, which is full body 4x/week and fairly intense.
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== Scott==
So I just started to try this double stimulation idea where you do light pumping exercises on the day after you’ve done your hard workout. The paragraph below concerns me. The ample supply of amino acids and carbohydrates – to volumize the muscle cells and increase protein uptake by the muscles – prior and during the feeder workout is of prime importance.
Plazma™ is the best supplement for this. Surge® Workout Fuel is a close second. This isn’t a sales pitch. Feeder workouts simply will not work if your blood isn’t loaded with the nutrients required to build new muscle.
== Scott==
I certainly don’t have access to a Plazma etc and am not in a position during the day to load my system with amino acids etc like stated above. Am I then wasting my time with the second pumping workout?
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Plazma is just a powder that you mix with water. Like protein powder. You can buy it off of Biotest’s website (if you want), and it’d be prety easy to drink at any point during the day.
But no, just because you don’t have or don’t want a certain supplement does not mean you cannot make progress by training. Supplements can help, but not having them does not necessarily equal making zero progress.
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I wanna just chime in that there’s a big difference in “training the same muscles” every day for conditioning, rehab, or sports performance, and doing so in hopes of maximum hypertrophy.
Yes, I’ve read all about the old school “feeder sets” and the like to follow one day’s workout with a little extra the next, and similar approaches, but no one is going to do so 7 days in a row IMO.
S
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Opinion:
If you don’t want to mess with “Precision Nutrient Timing” just make sure to eat after your Big, Day 1 workout. Replenish the carbs and protein (collected amino acids) you just used up in your workout.
Then eat sometime before your Small, Day 2 workout. Make sure there is “fuel” in your system and you’re not trying to train fasted or “empty.”
Eggs have all the good aminos, high bioavailability and digest quickly. Fruit (or even some juice) is fast carbs. If you want to go old school you could always drink some milk or a couple beers during your workout.
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My man!
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Stu, what are your thoughts on working the same muscle the next day but more of a pumping action to facilitate hypertrophy even if it’s not everyday . Is the principle sound or does it interfere to much with recovery ?
Scott
It depends to the degree you plan on working. Too much volume the day after you’ve had a sufficient workout can be bad. Too much intensity the day after you’ve had a sufficient workout can be bad.
There’s a reason why most intelligent trainers utilize different techniques within the same workout, higher reps, lower reps, etc… but no matter what you’re doing, muscles don’t grow in the gym, and no matter your approach, you must allow time for growth to actually occur.
S
So I guess the question is how does one know how much volume or intensity the 2nd day is too much? Just keep experimenting and see what works ? My whole life of lifting has been experimenting to see what works and most of the time it doesn’t .
Scott
Imo if you’re doing things correctly on any training day you don’t need to hit the same muscle again the next day if your primary goal is hypertrophy.
S
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Thank you.
Scott
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Same question for you Punisher, how can I tell if the volume or intensity on the easy reps second day is to much?
Thanks
Scott
If my recovery tanks and I stopped getting bigger and stronger, it is too much.
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