Page 1 of 6 123 ... LastLast
Results 1 to 10 of 59

Thread: Evolution of training

Hybrid View

  1. #1
    Join Date
    Aug 2009
    Posts
    604

    Evolution of training

    Hey Neckhammer... I've started this thread so we don't hijack the other thread.

    One of the problems I have with the concept of training to fatigue is I still having enough gas in the tank to have the strength to perform when required. I referee minor and high school football. During the season I quit lifting... saving myself for the field.

    I do agree with your, method of resistance training and working to improve the VO2 max

  2. #2
    Join Date
    Nov 2011
    Posts
    9,432
    Yeah, I was actually thinking that after a couple posts. Good idea.

    I was sticking to BBS big five for almost a year before I decided, "Hey I'd like to learn to deadlift real heavy"... plus I figured it would take care of that extra metabolic work I'd been missing. So added that in. Then I decided hey I wanna do overhead barbell presses...added that. Next thing you know I was up to 2 whole very intense HIT style workouts a week. It works for bit, but I kinda have stalled for a few weeks now and I'm pretty sure taking some time off and spreading my splits out will do the trick.

    So yeah, at 1x/week I made steady progress. At 2x/week still made progress, but I haven't kept good enough record to determine if its close to the 1x/week.... plus being that 2x came after 1x you could argue that my gains were going to decrease regardless.

    So now I'm gonna try 1x/5 days, but I'm going to do the Mike Mentzer type split. Chest/Back, Legs/Abs, Shoulders/Bi/Tri, Legs/Abs.... This is a bit funny to call it a body part split cause each one of these is more like whole body. The Chest/Back days has deadlift for instance. So yeah, should be interesting.

  3. #3
    Join Date
    Aug 2009
    Posts
    604
    I quit lifting for about 6 months. I tried sprints rowing etc, but I just didn't get into it.

    I got back into lifting early June. (Ok... here it comes.) I've taken a modified approach combining the concepts of Barry Ross and Gray Cook.

    You only have to look at the last winter olympics and the perfromance of the Chinese women's speed skating team to really appreciate Ross' method.

    Gray Cook... well his results also speak for themself, while we know there are those who dispute his methods.

    So now I do 1 set of 1 rep each side of a Turkish get up using a dumbell. I lower the weight 5 lbs and I do 1 set of 1 rep each side. I do 5 sessions then I up the weight 5 lbs to the next dumbell. The TGU requires focus and confidence before you take it up the next notch. I've come to the conclusion it wouldn't be healthy dropping a 40 lb dumbell and having one's head in the trajectory path.


    After the TGU's I then follow Ross' method of a deadlift. 3 reps at 95% 1RM followed by 5 reps at 85% 1RM. The reps only go up to the knee, keeping the weight in the lower range of leverage. The key is not to go to failure, but keeping some in the tank.

    After that, I do 3 sets of 2 reps each set of Torture twists. The goal is to get myself up to 3 sets of 5 reps.

    I do this routine 1 to 3 times a week depending upon my schedule.

  4. #4
    Join Date
    Nov 2011
    Posts
    9,432
    Wow, so you have really increased the volume comparatively. Seems we both got interested in the dead lift, which is kind of funny. I've seen the TGU with kettlebells and with dumbbells on video.... seems that a keetlebell sort is a bit more biomechanically strong/safe. Do you prefer the DB? I know quite a bit about Gray Cook, but haven't read much on Ross. I'll check him out. I'm a stickler for my form on the dead lift though, so may not muck around with it too much.

    With the program I'm going to I will only be deadlifting 1x/20 days..... should be interesting. The full body routine from BBS was great, but I think the split will help to keep me from feeling utterly drained for 2 whole days after the lift. Like you I've got stuff to do outside the gym, and hitting every major compound lift in one session was becoming a bit too much I believe. I still go to failure plus a 5 second static.... but my cadence has dropped to more of a 4/4 or 5/5.... I move the TUL around with heavier or lighter weights once in a while too, but tend to keep it in the 45-90 second range.
    Last edited by Neckhammer; 08-07-2013 at 05:27 AM.

  5. #5
    Join Date
    Jan 2012
    Location
    NJ
    Posts
    9,982
    Quote Originally Posted by Neckhammer View Post
    Wow, so you have really increased the volume comparatively. Seems we both got interested in the dead lift, which is kind of funny. I've seen the TGU with kettlebells and with dumbbells on video.... seems that a keetlebell sort is a bit more biomechanically strong/safe. Do you prefer the DB?
    If you're up to it, try it with a barbell. The length works kind of like a balancing stick (does that thing have a name?) that tightrope walkers use.

  6. #6
    Join Date
    Aug 2009
    Posts
    604
    Quote Originally Posted by RichMahogany View Post
    If you're up to it, try it with a barbell. The length works kind of like a balancing stick (does that thing have a name?) that tightrope walkers use.
    The gym I use isn't the best equipped but they have have the rubber coated dumbells that go up to 90 lbs. Once I hit the 90 pounder, then my plan is to back off on the weight and switch to barbells.

    I actually started with a 2 lb dumbell just to get the mechanics down before I started to add on the weight.

  7. #7
    Join Date
    Nov 2011
    Posts
    9,432
    Quote Originally Posted by RichMahogany View Post
    If you're up to it, try it with a barbell. The length works kind of like a balancing stick (does that thing have a name?) that tightrope walkers use.
    haha.... now that would be some insane tension/ balance work. I've actually never even tried a turkish get up. Just watched the obligatory youtubes of it. Might give it a whirl sometime.

  8. #8
    Join Date
    Aug 2009
    Posts
    604
    Quote Originally Posted by Neckhammer View Post
    The full body routine from BBS was great, but I think the split will help to keep me from feeling utterly drained for 2 whole days after the lift. Like you I've got stuff to do outside the gym, and hitting every major compound lift in one session was becoming a bit too much I believe. I still go to failure plus a 5 second static.... but my cadence has dropped to more of a 4/4 or 5/5.... I move the TUL around with heavier or lighter weights once in a while too, but tend to keep it in the 45-90 second range.
    What intrigued me with Ross is not going to failure. One of his trainees is a 130 lb girl that dead lifts 405 lbs. She is a sprinter.
    I am really curious to see how this works out. I substitued the TGU for the bench press.

    My logic is as we age and lose mobility we lose the ability to pick ourselves up should we fall. That is why I started doing the TGU's.

    I don't feel too bad after a work out, but the torture twists have earned their name.

    Torture Twists - YouTube

  9. #9
    Join Date
    Nov 2011
    Posts
    9,432
    Quote Originally Posted by Vick View Post
    What intrigued me with Ross is not going to failure. One of his trainees is a 130 lb girl that dead lifts 405 lbs. She is a sprinter.
    I am really curious to see how this works out. I substitued the TGU for the bench press.

    My logic is as we age and lose mobility we lose the ability to pick ourselves up should we fall. That is why I started doing the TGU's.

    I don't feel too bad after a work out, but the torture twists have earned their name.

    Torture Twists - YouTube

    Makes sense to me.... and so I don't sound like a HIT zealot I do think its been shown that you don't necessarily have to train to failure to gain size or strength. I think training to failure simply ensures that you hit an intensity appropriate to stimulate the response should you not be interested in higher volume programming. Even when I was doing higher volume though I almost always pushed toward muscle failure though.....just part of my nature to push things to the enth degree. Thats what made HIT a better fit for me. As I get a few more years under my belt, something is probably gonna have to give.... volume or intensity..... I have no idea how to dial back intensity psychologically so its gonna have to be volume.

  10. #10
    Join Date
    Oct 2012
    Location
    Ecuador
    Posts
    5,557
    Quote Originally Posted by Neckhammer View Post
    As I get a few more years under my belt, something is probably gonna have to give.... volume or intensity..... I have no idea how to dial back intensity psychologically so its gonna have to be volume.
    It is possible to do BOTH with ramping up to a few all out sets beyond failure! And Mentzer and Art Jones was wrong about that you must progress from workout to workout; it is also fully possible to dig yourself down with accumulated fatigue for weeks or months on high volume and then reduce volume and upping the intensity and then get the "long term delayed training effect"(ltdte) – that’s what I am doing in my periodization, and this principle has been known for at least thirty years now, since it was common knowledge by athletes already around the beginning of the eighties...
    "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

    - Schopenhauer

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •