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Found 11 results

  1. Viable For General Explosive Strength?

    Hi! Would SS be a viable program for someone seeking general explosive strength, or does it lack for example push presses and pendlay rows (or rows in general) and such for that purpose? Would another program/template suit my needs better or will SS do the job just fine?
  2. Hi everyone, I'm new to this forum so first, hello. Second, I'm looking for some advice on what workout program to pick - strength or split. I've been going to the gym since I was 16 years old (I'm currently 31). My current goal is to build a bigger, more muscular (defined) physique and to shed a few stubborn pounds off my belly. For years I followed a back/shoulders, chest/arms, and legs/abs split routine. I made some gains - mostly on my traps, chest and arms. I've recently been concentrating more on my shoulders and back to try and open myself up a little. The bottom line is I've plateaued, and truth be told I probably plateaued a long time ago. Compounding matters is that I'm prone to muscular imbalance, here's a summary: - right pec covers a larger area with less 'peak' than the left - right lat is thicker and longer and more fanned out than the left (this is has been an issue for at least ten years - I simply can't seem to engage the left lat with bilateral exercises (which I use to try and broaden my back)) and is VERY irritating when wearing fitted tops - right leg slightly bigger than the left (despite my attempts at perfect form my right leg always comes away sorer on squats/deadlifts) - right oblique larger and thicker around the back (I seem to activate this when squatting) - left shoulder a little more 'bowling ball' than the right, but this is evening out Naturally I expect some imbalance (I'm right-handed), however the lat, leg and oblique is worrying me the most, and here's why. I've been trying to find a good training plan that will increase my strength and muscle mass. I stumbled across Mehdi's 5x5 website and thought his arguments were fairly convincing. I downloaded the plan and had my first workout yesterday. Now, I've not really been doing much in the way of squats or deadlifts. In fact, anything I do has normally been with free weights in attempts to right asymmetry. Here is what I did: Squat 40kg (88lb) Bench 35kg (77lb) - I cheated here and used dumbells. Row 25kg (55lb) Everything felt easy. I barely sweated. I've a sort of light 'pump'/soreness in my right leg, a bit of right knee pain and some pain in the middle of my spine. I tried so so hard to get the technique right - I followed Mehdi's instructions to the letter, but there were so many tips I perhaps got a bit overwhelmed. I'm not overly familiar with the squat (despite my legs being strong) and I found it very hard to get the row technique right. My question is this: if you're prone to muscle imbalance would it be better to just do a split routine - albeit a much more intense one than I've been doing? I want to build muscle, I'm not overly concerned with winning arm wrestling contests like Mehdi seems to be. But I do think I'm a little week and could probably do with building my strength before moving to more isolation work. Or, do I persevere with 5x5, focus even harder on form, and hope that with correct form and compound movements my body might actually rebalance all by itself? My last question would be: is 5x5 a reasonable program for someone who wants to see results, fast? My apologies for the rambling post - it's been a tough few days researching and I'm still none the wiser. Thank you in advance. Chris
  3. Hi everyone I need to lose weight , working on jason blaha ICF( cutting version) My weight is 103 I need to be 85 kgs. My diet will not be less than 160 gm protein and not less than 80 gm carbs about 1600 calories Iam still beginner and my training weights are increasing Please give me your opinion and advice for below diet Break Fast: 1 scoop of whey protein + 25gm oat + 1 yogurt low fat + 1 banana ( My workout will be before break fast so I will take black coffee and banana before workout and 1 scoop of whey protein + 25gm oat + 1 yogurt low fat after workout ) Snack : 200 ml skimmed milk + 20 pcs of nuts Lunch : 300 gm of chicken breasts + 100gm spanish + 1 brown toast Snack: 100 gm of cottage cheese Dinner : Big Salad plate + 140 gm tuna + 1 tablespoon of olive oil Before Bed: 1 apple Some times i wake at night and feel hungry I will eat low fat yogurt or cottage cheese
  4. Hi everyone I am 28 years old about 102 kg and 178 cm and lifts (strength/hypertrophy candito routine ) about 4 times a week with no cardio. I need to ask the following 1 - I need to lose about 1 kg per week to reach my ideal weight in 5~6 months to lose 20 kg and weight 80 ~82 kg I calculated my calorie intake must be about 1700 calorie through this webpage http://caloriecount.about.com/ are they accurate ? 2- do I have to take 200 gram protein (according to my weight) as minimum?? OR I can work with 100 gram protein 200 gram protein is high , I think I will have to use whey protein . Although I feel that 200 gram protein is many to eat through day i care about strength more than muscle gain , but in both cases protein is important 3- is it is better to eat clean and track my calories ? or there is certain diet plans I can follow it need ur advices
  5. Hi everyone............ I do not have any squat rack in my gym . so OHP and squat is difficult to do and also i am not perfect in cleaning barbell I made this modifications on 5x5 and need your advice and help . is below routine workable ?? Workout A 1- V Squat 5x5 ( V squat machine 2- Barbell bench 5x5 3- Barbell bent over row 5x5 Workout B 1- V Squat 5x5 2- DL 5x5 ( not 1 x5 as V squat not effective as barbell squat) 3- barbell Over head press (not available) I do Smith machine seated press or Dumbell over head seated or Dumbell over head standing press ?? I will do this workout till I move from this commercial gym next year Waiting for ur advices friends
  6. Hello everyone!!! I am 28 y male from Egypt . I want to start any strength program ( 5x5 , 5/3/1....etc) but gyms in our city does not have power cages or squat rack or squat stands.... Only smith machines available. So barbell squat or barbell over head press is not available Solutions like steinborn squat is difficult , also home gym is diffcult as i can do not have enough space. Any solutionsssssssssssssss ??
  7. John Christy Real Strength Real Muscle

    Just wondered if anyone had any experience of John Christys methods and of training system. I am lucky to have his book Real Strength Real Muscle (dont think you can get it now) Has some really great stuff and very motivational. Basically he recommended 2 full body days a week training. He advises 2 pounds a week to be added to the Squat and Deadlifts, and 1 pound a week for bench and press. Everything else Curls, Rows etc 1 pound as well. Training as long as possible using these weekly increases I am def considering trying it in the future
  8. I was wondering how high intensity training relates to strength training. More precisely what would be the effect of doing less reps, even singles, for more sets compared to doing the same number of volume in less sets and possibly with less weight. For example I might be able to a certain weight for 3x5 or I could do a heavier weight for shorter sets for example 1x3, 1x2 and 10x1 with short rests of about one minute. This would be higher in intensity and volume than the the lower weight with 3x5. When I was trying to figure this out, I Googled few articles and here are the summaries: Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men Source: http://www.tiphe.com...._2005_JSCR.pdf This study was done on advanced strength trainers and bodybuilders. It involved two groups that utilized different routines that shared everything else than rep & set scheme and rest times. The templates were like this: SR (Short rests) loading - 5 sets of leg presses - 4 sets of squats (in the smith machine) - 10RM sets - Lower load per set than in LR loading - 2 minutes recovery between sets LR (Long rests) loading - 4 sets of leg presses - 3 sets of squats (in the smith machine) - 10RM sets - Higher load per set than in SR loading - 5 minutes recovery between sets Total volume (load * sets * reps) similar in both loadings So the SR group had lighter weights, more sets and shorter breaks than the LR group while total volume was the same. The result was, that both groups had similar muscle and strength gains after the test period. Test subjects also had their blood work done and different hormone levels were measured. These too were the same between the two groups. LR group was always using their 10 RM for the sets, the weight was adjusted as needed for this and forced reps were used if necessary for completing a set of 10. SR used weight that was 15 % less than their 10 RM, but I'm not actually sure which rep scheme they used. Article implies that it might be 8-10 reps. Effects of different weight training exercise/rest intervals on strength, power, and high intensity exercise endurance Source: http://edulife.com.b...%20exercise.pdf This study lasted 5 weeks and was done with moderately trained men. The idea was to have three groups, which all used relatively short rests from 0.5 to 3 minutes. These groups also had different training intensity and volume. All the groups used the same exercises that were free weight exercises, machines weren't used. The subjects were under surveillance during workouts to make sure they complied with the given rest periods. Groups were: Group 1 - 3 minutes rest Group 2 - 1.5 minutes rest Group 3 - 0.5 minutes rest All the groups increased their squat 1RMs during the study. Group 1 from 124 to 133 kg, group 2 from 120 to 127 kg, group 3 from 125 to 128 kg. The difference in increase of 1RM squat of groups 1 and 2 wasn't huge, only 2 kg. Squat training intensity, relative intensity and volume load were also published. It's interesting that the group 2 had the largest increases in all of these. Increases were: Group 1 - intensity 7 (80-73) - relative intensity 6 (64-58) - volume load 312 (3974-3662) Group 2 - intensity 10 (72-62) - relative intensity 9 (61-52) - volume load 531 (3620-3089) Group 3 - intensity 7 (66-59) - relative intensity 6 (53-47) - volume load 438 (3313-2875) Body weight and skinfold tests were also made, and the changes were: Group 1 - body weight +0.5 kg - skinfold -2.7mm Group 2 - body weight +0.2 kg - skinfold -6.0mm Group 3 - body weight -0.6 kg - skinfold -4.7mm Group two seemed to have the biggest decrease in bodyfat and kept overall bodyweight almost the same. Group 1 increased bodyweight more, but had worse skinfold result. Group 3 lost bodyweight and got comparably good results in the skinfold test. Overall I think that the group 2 did really well compared to group 1. Their rest periods were only 1.5 minutes which half of the group 3 rests period. Group 2 also increased their training intensity on load the most during the study. Based on these you can enstablish that short rests of 1.5 minutes are all good for continuosly increasing work load on the squat and getting more volume improvements than with 3 minutes rest. Another thing is that you can use more sets with lower weights to get the same benefits as with higher weights with less sets, if the total volume stays the same. This could mean that if you use the maximum weight you can and are able to get more reps with short rests and more sets, you could have the same gains as with heavier weights for bigger reps and less sets for the same volume. These studies didn't utilize lower reps that I've using, but up to 10 reps. It might be that these don't correlate to lower reps. Too bad I didn't find studies that used lower reps. Of course getting as good gains with lighter weights as with heavier, if the volume stays the same, sounds great. At least I myself am able to get more volume with short rests and singles than just trying to get big sets, at least when I have time constraints. I usually need long rests for heavy fives, but can do with shorter ones for singles so that I can get more volume with the singles. So if I have for example 30 minutes to train, I can get volume of a 3x5 with a weight I might not be able to do for a set of five doing the scheme of triple, double and singles I described earlier. I'm also interested in generally using short rests with less reps in the gym. Like timing your reps as with HIT. Have your tried this, has it worked out for you and have you been able to progress similar to using more reps per set? I'd like to cut my training sessions to be shorter, as I hear a lot of talk about the benefits of shorter workouts. I'd still like to get in lots of volume. Primarily my focus was to find out if you can do a fast workout, lots of sets with few reps and still get the same benefits of doing larger weights with longer rests. I'm also interested in finding out how speeding up workouts has worked for everyone else and generally how long do you workout in one session.
  9. This should be the first post, some merging madness occurred: And my actual reply... For me, my goals when I started were a 200 pound overhead press, 300 pound bench, 400 pound squat and 500 pound deadlift. I've done all of those except the deadlift, but only because I'm saving it for the meet in December Now I want to overhead press 300 pounds, bench 365 and squat 500. Me personally, I will never be "strong enough". As soon as I reach a goal, that weight no longer impresses me and I need to take it further. I keep saying "after this meet I'm going to tweak my training, maybe work harder on my conditioning, sort my diet out" but it never happens. I'm very close to a 500 pound squat right now. How could I possibly say I'm satisfied when I'm that close? And as soon as I get that, I bet I'll be 10 pounds away from a 365 bench. And once I hit that, I'll probably be close to a 600 pound deadlift. It never ends
  10. Applying The Strength Standards To You

    There are several places that share the same set of strength standards, such as exrx.net's chart. In order to make sense of these charts, you have to understand what they represent. Essentially there are different levels of adaptation that lifters go through as they get stronger. It's important to understand that your body is going to gradually change as you progress and get stronger. It will take you longer to recover from that heavy set of five you just did, so you won't progress as fast. If the program you are following has you progressing faster than your body can keep up, you will hit stalls and potentially even get into overtraining. So let's start by understanding the definitions of the levels: Untrained - minimum desirable amount of strength for a good quality of life for a sedentary person. Typically an untrained person can recover from the heaviest thing they can lift within 24 hours, so they could potentially train every day. Novice - a person training for 3-9 months. Typically a novice can fully recover from heavy lifting within 48-72 hours, so this person can progress every session if they train 3 days a week with at least a full day of rest in between. Intermediate - a person training for up to 2 years. Typically an intermediate lifter takes up to a full week to fully recover from heavy lifting. Intermediate programs provide a "heavy day", a light or medium day, and a max effort day, training 3 days per week. The heavy day gives the lifter the volume needed to get stronger, while the light day provides some active recovery. The max effort day is a higher intensity, but lower volume day than the heavy day. Advanced - a person training for multiple years, and has definite goals. Typically an advanced lifter takes up to a month to recover from heavy lifting. Advanced programs are designed using a concept called "periodization", where much of the month is spent in active recovery (lifting lighter than max effort weights). Elite - refers specifically to people who train in strength sports like power lifting. Elite lifters will require more than a month to recover from heavy lifting, and their programming has to be designed around competition dates. Now, I want to make something perfectly clear about a couple of things. First, the time frames listed are rough estimates based on a young adult population. More important than the time frames is the recovery requirements of these "levels" of strength. Older people, or people with special considerations such as asthma, handicap, etc. may need to bump their programming up to the next level because of recovery issues. Second, the weights associated with the levels in the standards are not hard facts for everyone. You may blow by a certain threshold but your recovery is still as good as it ever was. There's no need to change programs just because you hit the magic number. OK, a third thing: those numbers represent a 1RM (one rep max). More than likely you may pass that number with your 5RM before you need to switch. Another important thing to consider is that the more you progress, the easier it is to overtrain. Overtraining is where you pushed yourself harder than your body can recover and keep up. In mild overtraining you will see a loss of performance, strength, and energy. In worse cases of overtraining you can develop symptoms that appear like clinical depression. According to the "Programming for Strength Training" book, it takes you twice as long on a deload to get out of the overtraining state than it took to get into it. For a beginner, that's not a big impact because they only have to go back a couple sessions--it's also a lot less likely that you can push yourself that hard. For an advanced trainee, that's a couple months being derailed. This is why logs are so important, and your mood before and after training is equally important. What Are the Standards Good For? The most important use for those standards are for setting and evaluating goals. Let's say you are just starting out, and you have a hard time just lifting the Olympic bar. It's perfectly normal in the beginning be and feel weak. However, you want to shoot for some reasonable goals. If you pick one of the beginner programs that gives you linear progression like Starting Strength or StrongLifts, you can set yourself the goals of reaching the "Novice" standards by such and such date. Since the programs have a schedule to keep increasing, you can predict when you will reach those goals pretty easily. Things come up, and you may not hit that initial goal in the time frame you gave yourself, and that's OK. Just keep at it and you will hit the goal. When you do, set a new goal. Now, let's say you've just switched to intermediate, and the weights you are lifting are tracking pretty closely with what is listed in the charts. Your squats are a bit further out, but your bench is right on the money. So you set yourself the goal of increasing your squats by 140lb in the next six months. Since your program is weekly, you figure you should be able to do that in half the time if you never stall. Now, you look at what that would be on the standards charts and you are deep in "advanced" territory. In short, there's a good possibility you may have to switch to an advanced program before hitting that goal. That will change your schedule, but if you keep working at it, you'll still be able to hit the weight. They are also useful for understanding trends. Some exercises are harder than others, plain and simple. When you look at the charts and you see the standard weights go up by small numbers from one level to the next, you can bet yourself that lift is hard to do big weights with. A prime example is the overhead press. There really isn't a whole lot of difference between intermediate and advanced when you compare it to squats, or even the bench press. You can figure out what the rough proportions should be for where you are in your training. Even if you are off the charts with better lifts than what's listed under "elite" but your recovery is still pretty quick, the lifts will likely have a similar spread as they are presented in the charts. Essentially, it helps you to set your expectations reasonably. If you start stalling on the overhead press, and you know it's normal for that lift to lag behind the others, you don't get as upset. As much as I hate missing a lift, having unreasonable expectations sets you up to quit in exasperation. They also provide an idea if someone's golden ratio really applies to you. The classic one I heard in high school was that you should be able to bench your weight. Well, for the average 140-165lb teenage boy, that might be a reasonable goal (within the novice range). However, you get a 220lb football player, and they have to train harder and longer to do the same (intermediate levels). You get a kid weighing over 300lb and they have to work really hard to achieve the same goal. In short, you can use the charts as a rough bullox meter when someone tells you when you should be able to do something. It's a Tool, Not the Guide of Life You don't need to switch programs just because you lifted the new threshold. You need to change programs when your recovery is not keeping up with the progression you are doing. However, if you feel yourself feeling like you are barely getting your training done, you can check the charts to see where you are. If you are pretty close to the new threshold, it could be your body telling you that you'll have to change programs soon. The most common time it becomes a question is when a late beginner is just about ready to switch to an intermediate program. The body's recovery might be taking a full 72 hours (the weekend off), or just a little more than that. Either way, you just can't keep up with a new workout session every 48 hours. Switch to the intermediate program, and you will be able to keep going with weekly progression until your body starts taking 8 days to recover. And so on. Of course, it could be the beginner is stalling out because they are trying to diet and lift with linear progression at the same time. This person might be stalling out at half the normal threshold for intermediate standards. The standards don't rule your life, but there is a good indicator that you probably aren't giving your body what it needs to get stronger. In short, it's a tool to help you troubleshoot your progress.
  11. Hey, I'm a trainer and a CSCS, I just want to vent really quickly about my own training and see if anyone can offer any help. 1st off please understand where I'm coming from and realizing that I've asked multiple coaches/trainers stuff very similar to this and they have all said in their own way to basically stick with it and keep it simple. I really respect that opinion, but definitely feel like I'm missing something, whether it be pre/post work nutrition (or diet in general) intensity and "pushing myself hard enough" but not real sure. At the end of the day I'd like to learn a little more about some different 'styles' of training and if I can learn some new creative exercises that would be a huge bonus (thinking along the lines of exercises I forgot exist) Basically regardless of what style of training I would follow I can always get to a certain strength point, which I'll call "Base Strength" usually weeks 12 - 16 in any given cycle. But at that point I completely and 100% plateau and go nowhere after that til I get frustrated and start over (for the past 3 years its gone that way). Any advice would be a huge help. Really quickly to mention my goals at this very moment are to see my numbers - specifically squat, deadlift, pullup, and I guess DB bench go up. Other than that the majority of the training I do and the reason I want my numbers to go up in the end, is increased vert jump. So at this point I guess I'm just brainstorming of some "advanced" (if u call it that) training methods and ideas. Stuff like 90% singles with 10 seconds off, paused reps, heavy eccentrics.