I started some DC training about 6 weeks ago, I like it a lot.
I am not a strong guy so it's a good way to increase the poundage on basic exercises for me
I'm looking for peoples training philosophies, what do YOU believe not someone elses workout or what THEY believe.
Someone started one about kymou, I was just curious about others (this thread could get quite controversial).
Train with intensity
When gains stop, change routine
Eat
Sleep
8)
Train for specific goals
Train intensely
Listen to your body (nutrition, rest, changes in training)
Train with intensity
When gains stop, change routine
Eat
Sleep
8)
Component #1 – Rationalegreat post.
Rationale is the basis for your program design. Quite simply, how bulletproof do you believe your programming to be?
Think about it like this; let’s say you’ve written a program for yourself, and I sit down right next to you to look things over. Could you tell me exactly why you chose:
- A specific exercise?
- A specific set/rep scheme?
- A specific time under tension?
- A specific rest period?
To take it a step further, in what instances would you choose a front squat over a back squat? In what cases would 5x5 be superior to 3x8 or 3x10? For which athletes would a 5-10 minute rest between sets be necessary? The point I’m getting at is we need to understand all the variables associated with creating a program, and then understand how manipulating any (or all of) those variables can either improve upon or detract from the quality of the program.
In the case of a powerlifter, a 5x5 program may be ideal to help them build their squat. But if you put them on a 60 or 90 second rest period, you’re going to kill them.
3x8 or 3x10 set/rep schemes may work perfectly in a fat loss setting, but if you allow them 3-5 minutes rest between sets you lose a lot of the training effect.
As you can see from the above examples, you have to think big picture – how all the variables involved influence each other.
As well, far too often we put unnecessary or unneeded “filler” exercises into our programming. Nothing that we do should be arbitrary. If you can’t explain why you do something, why are you doing it?
Component #2 – Progression
Good programming is imperative to long-term success. Progression is one component of good programming.
When starting with a new client or athlete, the first thing we do is assess them. Whether it’s taking their body fat, doing a 1-RM squat, or just watching them play their sport, we have to know where they are starting from first and foremost. As they saying goes, “If you’re not assessing, you’re guessing.”
The assessment is absolutely critical with regards to progression – if you don’t assess them, how do you know where to start? If everyone starts on the same program, it will be just right for some. However, for the vast majority that same programming could be either too easy or too damn hard.
But more importantly, once we know where to start from, the real key is knowing how to get them from where they’re at to where they want to go. Again, whether their goal is to get from 20% body fat to 15% body fat, or to take them from a 275# bench press to 300#, the key is in progression. We all know that what helps you lose the first 20 lbs. won’t help you lose the last 20. Thus, progression is critical.
With that being said, however, I don’t want to imply that the only way to incorporate progression into a training program is to add weight to the bar. Even though I haven’t competed in a while I still have a powerlifters mentality; in more cases than not, more weight on the bar is a good thing. However, they are tons of different variables that we can “progress” upon throughout a training program. Here are a few examples:
- Stability Demands
Beginners generally have poor stability in single-leg stance. We can give them more stability up front (via a split squat) and then progress them into exercises with greater stability demands (reverse lunges, forward lunges, and even walking lunges).
- Exercise Difficulty/Complexity
With the Olympic lifts, it’s much easier to teach the lifts in small chunks or phases versus having someone clean from the floor on their first session. Start with basics like the hang pull or power clean, and then progress in difficulty from there. If even the basic Olympic moves are too difficult, you can regress back to a med ball throw or KB swing to begin the progression.Another example would be to start clients out using a box to learn how to squat; once they’re comfortable with the torso position and “sitting back,” you can progress them to a traditional back squat from there.
- Decreased rest periods
If someone is doing metabolic based resistance training, a “progression” would be to decrease the rest periods between sets.
- Increased repetitions per set
Again, using a metabolic based resistance training program you may keep the weight on the bar the same, but add repetitions to the set.
- Increasing the time under tension (TUT)
A set of squats performed at a 2-0-1 tempo is much different than that same set of squats performed at a 4-0-1 tempo.
- Increasing the density/pressure of a soft-tissue implement
By moving from a white foam roller to a black one, or from a tennis ball to a lacrosse ball, you increase the intensity of the soft-tissue work.
As you can see, there are various methods of progressing or increasing the intensity of a training program without manipulating the weight on the bar. Adding load isn’t a bad thing whatsoever, but I want you start thinking about how you can apply the concept of progression throughout all the components of your workouts.
Component #3 – Efficiency
Efficiency isn’t a word that we use a lot in this industry, and I hope it will change in the future. Quite simply, if we can complete the same athletic task using, A) more energy, or B) less energy, which sounds better to you?
When it comes to efficiency with regards to training/competing, I phrase it like this:
- The right muscle(s)
- Working at the right time
- With an appropriate level of strength
When we have all these things working together, we not only improve our performance but decrease the likelihood of injury. As Bill Hartman has noted numerous time, we shouldn’t look at these as separate and individual outcomes – rather, they should be looked at as one and the same.
Efficiency, however, is one elusive property to get your hands on. In our “Building the Efficient Athlete” DVD Series, Eric often talks about the difference between inefficiencies and pathologies. Inefficiencies are those minor “hiccups” when it comes to our performance. However, enough of these “hiccups” eventually lead to injury, or at the very least sub-maximal performance.
This is where people need to understand the roles of both activation/motor control work and strength work. Intelligent program design will incorporate activation/motor control to get those little muscle groups firing (i.e. low traps, serratus, gluteals, psoas, etc.). However, once you’ve learned how to utilize them, the key is to get them stronger and working within normal movement patterns.
One thing that pisses me off is when people try and say I do “too much” activation work. Look, you can call it activation, motor control, facilitation, whatever. The bottom line is this: If someone can’t recruit a muscle group in isolation, then how in the hell are they going to recruit it in a multi-joint movement pattern?
Answer: It doesn’t happen.
So if your glutes don’t fire in a bridge, you can do pause squats in the hole until your fucking blue in the face and they aren’t going to turn on, either. Sorry.
This is the whole premise behind isolation to integration. Teach them to use the glutes in an isolated setting. Once they’re working, then take them to a “bridge the gap” type exercise like a mini-band resisted squat or RNT based lunge. I discussed these previously in my Hardcore Lunge article. Once you’ve learned to activate the muscle group within an exercise like this, it’s time to re-learn the exercise in its original fashion.
The bottom line is this: I’m all for optimizing training. It may take three sets or none when it comes to activation drills, and the truth it I don’t care. The only thing I’m focused on is the end-result or outcome. Efficiency is a moving target, just like the goals of your clients and athletes. The sooner you release yourself from training dogma and black and white thinking, the better off you’ll be.
Component #4 – Symmetry
The final component of my training philosophy is striving to achieve symmetry. The more symmetrical we are, in my opinion, the less likely we are to get injured.
But “symmetry” is very vague; what exactly are we looking for symmetry in? And no, I’m not talking about balancing your inner thigh “sweep” to your outer thigh bulk, or developing your inner vs. outer pecs.
Instead, I’m looking for symmetry in three regards:
- Mobility/Movement Capacity
- Motor Control
- Strength
Let’s look at each individual factor a little bit more in depth.
We know that mobility is important, but what about symmetry of movement between sides? Doesn’t it make sense that we should have the same amount of ankle mobility from side-to-side if we want a symmetrical squat? What about hip mobility? Or thoracic spine mobility? The things we do in the weight room are generally symmetrical in nature – so why wouldn’t we want symmetry with regards to our mobility and movement capacity?
Next, we have motor control. Quite often, we’ll see asymmetries with regards to someone’s ability to recruit their serratus, low traps, gluteals, etc. Again, knowing that what we do in the gym is inherently bilateral in nature, it only makes sense to have those “right” muscles working for us.
Finally, we come to strength. Guys like Eric Cressey, Michael Boyle and myself have been talking about the need for single-leg work for years. But it goes beyond just single leg work – what about single arm upper extremity work as well? Or core development? Just some things to start thinking about.
One thing I’d like to mention here is this: Sports are inherently asymmetrical. What makes a pitcher really good at throwing, or what makes a basketball player really good at jumping off one leg leads them to built-in asymmetries. If you’re a strength coach or personal trainer, your goal in the weight room (or on the field) is to keep them healthy and at the top of their sport. Rather than subscribing to the dogma that “every athlete must squat” or “every athlete will bench 300 pounds,” do your best to keep their asymmetries under control, while not taking away the natural skills or traits that make them a great athlete. This article is geared more towards the weight-room enthusiast, however, so I’ll step off my soap box now.
Being as “symmetrical” as possible may not take us very far with regards to immediate gratification and adding weight to the bar. It will, however, keep us healthy over the long haul. After all, you can’t push the limits if you’re always injured. By working on asymmetries you allow yourself the possibility of getting stronger, over a longer period of time, than you ever dreamed.
And that, my friends, is pretty darn cool.
Summary
Developing your own philosophy is one of the most important things you can do as a trainer, therapist and coach. Do your best to define not just what you believe in, but why as well. And finally, realize that this is an ongoing process.
Component #1 – Rationale
Rationale is the basis for your program design. Quite simply, how bulletproof do you believe your programming to be?
Think about it like this; let’s say you’ve written a program for yourself, and I sit down right next to you to look things over. Could you tell me exactly why you chose:
- A specific exercise?
- A specific set/rep scheme?
- A specific time under tension?
- A specific rest period?
To take it a step further, in what instances would you choose a front squat over a back squat? In what cases would 5x5 be superior to 3x8 or 3x10? For which athletes would a 5-10 minute rest between sets be necessary? The point I’m getting at is we need to understand all the variables associated with creating a program, and then understand how manipulating any (or all of) those variables can either improve upon or detract from the quality of the program.
In the case of a powerlifter, a 5x5 program may be ideal to help them build their squat. But if you put them on a 60 or 90 second rest period, you’re going to kill them.
3x8 or 3x10 set/rep schemes may work perfectly in a fat loss setting, but if you allow them 3-5 minutes rest between sets you lose a lot of the training effect.
As you can see from the above examples, you have to think big picture – how all the variables involved influence each other.
As well, far too often we put unnecessary or unneeded “filler” exercises into our programming. Nothing that we do should be arbitrary. If you can’t explain why you do something, why are you doing it?
Component #2 – Progression
Good programming is imperative to long-term success. Progression is one component of good programming.
When starting with a new client or athlete, the first thing we do is assess them. Whether it’s taking their body fat, doing a 1-RM squat, or just watching them play their sport, we have to know where they are starting from first and foremost. As they saying goes, “If you’re not assessing, you’re guessing.”
The assessment is absolutely critical with regards to progression – if you don’t assess them, how do you know where to start? If everyone starts on the same program, it will be just right for some. However, for the vast majority that same programming could be either too easy or too damn hard.
But more importantly, once we know where to start from, the real key is knowing how to get them from where they’re at to where they want to go. Again, whether their goal is to get from 20% body fat to 15% body fat, or to take them from a 275# bench press to 300#, the key is in progression. We all know that what helps you lose the first 20 lbs. won’t help you lose the last 20. Thus, progression is critical.
With that being said, however, I don’t want to imply that the only way to incorporate progression into a training program is to add weight to the bar. Even though I haven’t competed in a while I still have a powerlifters mentality; in more cases than not, more weight on the bar is a good thing. However, they are tons of different variables that we can “progress” upon throughout a training program. Here are a few examples:
- Stability Demands
Beginners generally have poor stability in single-leg stance. We can give them more stability up front (via a split squat) and then progress them into exercises with greater stability demands (reverse lunges, forward lunges, and even walking lunges).
- Exercise Difficulty/Complexity
With the Olympic lifts, it’s much easier to teach the lifts in small chunks or phases versus having someone clean from the floor on their first session. Start with basics like the hang pull or power clean, and then progress in difficulty from there. If even the basic Olympic moves are too difficult, you can regress back to a med ball throw or KB swing to begin the progression.Another example would be to start clients out using a box to learn how to squat; once they’re comfortable with the torso position and “sitting back,” you can progress them to a traditional back squat from there.
- Decreased rest periods
If someone is doing metabolic based resistance training, a “progression” would be to decrease the rest periods between sets.
- Increased repetitions per set
Again, using a metabolic based resistance training program you may keep the weight on the bar the same, but add repetitions to the set.
- Increasing the time under tension (TUT)
A set of squats performed at a 2-0-1 tempo is much different than that same set of squats performed at a 4-0-1 tempo.
- Increasing the density/pressure of a soft-tissue implement
By moving from a white foam roller to a black one, or from a tennis ball to a lacrosse ball, you increase the intensity of the soft-tissue work.
As you can see, there are various methods of progressing or increasing the intensity of a training program without manipulating the weight on the bar. Adding load isn’t a bad thing whatsoever, but I want you start thinking about how you can apply the concept of progression throughout all the components of your workouts.
Component #3 – Efficiency
Efficiency isn’t a word that we use a lot in this industry, and I hope it will change in the future. Quite simply, if we can complete the same athletic task using, A) more energy, or B) less energy, which sounds better to you?
When it comes to efficiency with regards to training/competing, I phrase it like this:
- The right muscle(s)
- Working at the right time
- With an appropriate level of strength
When we have all these things working together, we not only improve our performance but decrease the likelihood of injury. As Bill Hartman has noted numerous time, we shouldn’t look at these as separate and individual outcomes – rather, they should be looked at as one and the same.
Efficiency, however, is one elusive property to get your hands on. In our “Building the Efficient Athlete” DVD Series, Eric often talks about the difference between inefficiencies and pathologies. Inefficiencies are those minor “hiccups” when it comes to our performance. However, enough of these “hiccups” eventually lead to injury, or at the very least sub-maximal performance.
This is where people need to understand the roles of both activation/motor control work and strength work. Intelligent program design will incorporate activation/motor control to get those little muscle groups firing (i.e. low traps, serratus, gluteals, psoas, etc.). However, once you’ve learned how to utilize them, the key is to get them stronger and working within normal movement patterns.
One thing that pisses me off is when people try and say I do “too much” activation work. Look, you can call it activation, motor control, facilitation, whatever. The bottom line is this: If someone can’t recruit a muscle group in isolation, then how in the hell are they going to recruit it in a multi-joint movement pattern?
Answer: It doesn’t happen.
So if your glutes don’t fire in a bridge, you can do pause squats in the hole until your fucking blue in the face and they aren’t going to turn on, either. Sorry.
This is the whole premise behind isolation to integration. Teach them to use the glutes in an isolated setting. Once they’re working, then take them to a “bridge the gap” type exercise like a mini-band resisted squat or RNT based lunge. I discussed these previously in my Hardcore Lunge article. Once you’ve learned to activate the muscle group within an exercise like this, it’s time to re-learn the exercise in its original fashion.
The bottom line is this: I’m all for optimizing training. It may take three sets or none when it comes to activation drills, and the truth it I don’t care. The only thing I’m focused on is the end-result or outcome. Efficiency is a moving target, just like the goals of your clients and athletes. The sooner you release yourself from training dogma and black and white thinking, the better off you’ll be.
Component #4 – Symmetry
The final component of my training philosophy is striving to achieve symmetry. The more symmetrical we are, in my opinion, the less likely we are to get injured.
But “symmetry” is very vague; what exactly are we looking for symmetry in? And no, I’m not talking about balancing your inner thigh “sweep” to your outer thigh bulk, or developing your inner vs. outer pecs.
Instead, I’m looking for symmetry in three regards:
- Mobility/Movement Capacity
- Motor Control
- Strength
Let’s look at each individual factor a little bit more in depth.
We know that mobility is important, but what about symmetry of movement between sides? Doesn’t it make sense that we should have the same amount of ankle mobility from side-to-side if we want a symmetrical squat? What about hip mobility? Or thoracic spine mobility? The things we do in the weight room are generally symmetrical in nature – so why wouldn’t we want symmetry with regards to our mobility and movement capacity?
Next, we have motor control. Quite often, we’ll see asymmetries with regards to someone’s ability to recruit their serratus, low traps, gluteals, etc. Again, knowing that what we do in the gym is inherently bilateral in nature, it only makes sense to have those “right” muscles working for us.
Finally, we come to strength. Guys like Eric Cressey, Michael Boyle and myself have been talking about the need for single-leg work for years. But it goes beyond just single leg work – what about single arm upper extremity work as well? Or core development? Just some things to start thinking about.
One thing I’d like to mention here is this: Sports are inherently asymmetrical. What makes a pitcher really good at throwing, or what makes a basketball player really good at jumping off one leg leads them to built-in asymmetries. If you’re a strength coach or personal trainer, your goal in the weight room (or on the field) is to keep them healthy and at the top of their sport. Rather than subscribing to the dogma that “every athlete must squat” or “every athlete will bench 300 pounds,” do your best to keep their asymmetries under control, while not taking away the natural skills or traits that make them a great athlete. This article is geared more towards the weight-room enthusiast, however, so I’ll step off my soap box now.
Being as “symmetrical” as possible may not take us very far with regards to immediate gratification and adding weight to the bar. It will, however, keep us healthy over the long haul. After all, you can’t push the limits if you’re always injured. By working on asymmetries you allow yourself the possibility of getting stronger, over a longer period of time, than you ever dreamed.
And that, my friends, is pretty darn cool.
Summary
Developing your own philosophy is one of the most important things you can do as a trainer, therapist and coach. Do your best to define not just what you believe in, but why as well. And finally, realize that this is an ongoing process.
Excellent post. This is why I include mine on the home page of my site............
one set to failure followed by a post workout large Pizza Hut deep dish.LOL. I've taken a large Pizza Hut deep dish to failure many times. :)
3 words................... post workout Oreo's.Don't miss that 20 minute anabolic window, bro. :o
3 words................... post workout Oreo's.
hahahaha
yeah baby!
my philosophy
eat train sleep and fuck my girl... ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D
Gradual though definate rep or weight progression.
Not to failure
Big basic exercises
Always recycle weights
heavy weights 4-8 reps. but strict and nice form.
at the end of the workout a coupple of light exercises to really 'kill' the muscle.
around 20 sets totally each bodypart.
a little less for arms and calves. probalby 15 or so.
thats how i like to train and how i get the best results anyway...
Goudy - that's pretty much what I've ended up doing over the years. If you don't beat yourself up too much working out, you can make pretty consistent gains over a period of years, with few, if any, injuries or sickness. Lee Haney always said "stimulate, don't annihilate"
Change things up. Try high volume, HIT, DC, Xreps and other training styles in 10 or 12 week cycles to force your muscles to adapt to change.Exactly, I change things up all the time. I never repeat the same routine twice and that has been working for me. One week I'll do sets of 25 or even 50 if I'm feeling good. And other weeks I'll do sets of 8-12 and go heavier.
Ok.....so what would be your philosophy behind doing that?
Coach,
It is very evident from reading the responses on this thread that 99% of the people on GB dont have much of any idea on what they are doing in the gym let alone have any sort of strategy.
To ask them what methodology they follow is like asking a 5 year old his take on the election. They dont understand the question and even then they dont have one.
The methodology I use :
The Russian Conjugate Method with some undulating periodization.
My training philosophy..............
1. Wear an ipod
2. Mean mug everyone in the gym, so they all know you're baddest motherfucka.
3. Grunt very loudly
4. Use the phrase "not now bro, I'm in the fuckin zone" if anyone tries to talk to you. (this wont be necessary if #2 has been done right)
5. Walk around with my arms flared out so everyone knows I'm freakin swole.
Oh and once a week take 10 minutes to listen to Coach/random old guy tell me how big and strong he used to be. :P
Don't do the same thing forever.
Remember the battle is not won on the field in war its won by your preperation leading up to the battle, so in gym words what you do before you step up to gym is where your cashing in.
ONETIMEHARD 8)
This approach can't work with everyone but prepare hours in advance for your mental zone regardless of a set time, this would be different times on different days that way you go when you will do the most damage not when its 7 o'clock because thats your scheduled time.
Don't let the novalty of your standards ware down, if the workout ain't 100% don't bother that way you make sure you bring your A game for next time.
Remember the battle is not won on the field in war its won by your preperation leading up to the battle, so in gym words what you do before you step up to gym is where your cashing in.
ONETIMEHARD 8)
I think alot of you are missing the premis of the thread. I see alot of what you guys do (and I'm not saying it's bad or good) I just want to know WHY it's being done that way.Oh nonsense. We know the premise of the thread...we also know you, and that you are soliciting our training philosophy with the same enthusiasm as you would our political orientation. Hence the sarcasm. :-X
If you cant answer the question just say so. And no, very few and that includes you, knows what I'm referring to. The only one that came close was "Bluedevil" (or whatever) and Devon 97. Again, I'm seeing a trend on this board reguarding training philosophies.
Lift heavy shit, eat lots of food.
R u suggesting this shiz isnt rocket science?It can be if you make it..........but why?
It can be if you make it..........but why?
5. No shame in having an exaggerated body part..
That's what she said.
serious question here...
is it good to train different each time around???
i mean
never do the same exercises, just do the ones you feel like during a work out...
serious question here...i mostly stick to the same exercises as it gives me an idea of how i am doing relative to last time, last month, last year.... but it really depends on your goals. i train for strength and speed, if you train for mass you probably want to change your routine more frequently, let's say every three months or so.
is it good to train different each time around???
i mean
never do the same exercises, just do the ones you feel like during a work out...
i mostly stick to the same exercises as it gives me an idea of how i am doing relative to last time, last month, last year.... but it really depends on your goals. i train for strength and speed, if you train for mass you probably want to change your routine more frequently, let's say every three months or so.
Hypertrophy does not always = strength. The 10 exercises (or even 20-40 as Milos does) is a rediculous assumption, but like I have said, anything will work when a person is on gear.
But it is THEIR philosophy and they are entitled too it. But I have seen and read these "scientific" studies by people like Poliquin and other so called gurus who claim this and that, but the real test is can you get someone to perform in the same way without gear....again, anything will work when on gear.
Hypertrophy does not always = strength. The 10 exercises (or even 20-40 as Milos does) is a rediculous assumption, but like I have said, anything will work when a person is on gear.
heres fatpandas philosophy:a 165 pound yates fan!
frequency: train each bodypart every 72 hours (due to studies that show equal hypertrophy but greater strength gains over working bodypart every 48 hour - optimising protein synthesis and cns regeneration)
sets/reps: 3 sets total for each bodypart - 1 set 20 rm(as fast as possible, to stimulate fast twitch fibres and also acts as warmup), 1 set 10 rm, 1 set 5 rm
split:
mon: chest/tri/front delts/side delts
tue: legs/back/bi's/rear delts
wed: off
thur: repeat mon with different excercise.
fri: repeat tue with different excericise.
sat: off,
sun: chest/ etc etc
excercises: all taken from the book target bodybuilding, that show what excercises stimulate most muscle fibres, i.e.decline/flat/incline bench or db for chest. bb rows/db rows for lats etc.
i only do 1 excercise per bodypart per workout.
nutrition: pre/post : chocolate milk (low fat) although i am thinking of trying the full fat kind after the recent studies that show full fat milk stimulates more muscle than fat free milk.
after trying the low carb for 6 months or so my strength went to shit, and fat loss stalled on as little as 2000 cals, but when i added 50-70g carbs my strength improved immediately ,so i'm thinking of going back to a low fat, moderate carbs, high protein.
8)
try 258lbs as of monday morning big stuff :-*Dorian is that you? Welcome to getbig
heres fatpandas philosophy:
frequency: train each bodypart every 72 hours (due to studies that show equal hypertrophy but greater strength gains over working bodypart every 48 hour - optimising protein synthesis and cns regeneration)
sets/reps: 3 sets total for each bodypart - 1 set 20 rm(as fast as possible, to stimulate fast twitch fibres and also acts as warmup), 1 set 10 rm, 1 set 5 rm (increasing the weight on each set)
split:
mon: chest/tri/front delts/side delts
tue: legs/back/bi's/rear delts
wed: off
thur: repeat mon with different excercise.
fri: repeat tue with different excericise.
sat: off,
sun: chest/ etc etc
excercises: all taken from the book target bodybuilding, that show what excercises stimulate most muscle fibres, i.e.decline/flat/incline bench or db for chest. bb rows/db rows for lats etc.
i only do 1 excercise per bodypart per workout.
nutrition: pre/post : chocolate milk (low fat) although i am thinking of trying the full fat kind after the recent studies that show full fat milk stimulates more muscle than fat free milk.
after trying the low carb for 6 months or so my strength went to shit, and fat loss stalled on as little as 2000 cals, but when i added 50-70g carbs my strength improved immediately ,so i'm thinking of going back to a low fat, moderate carbs, high protein.
8)
Dorian is that you? Welcome to getbig
try 258lbs as of monday morning big stuff :-*
i also tried the 4-6 max-ot for a while after reading the studies that show that rep range better for strength but equal for muscle gains than higher rep ranges, and to be honest i liked the strength and muscle gains it gave me, so i might go back to that at some point. i only stopped because i partially tore both rotators :'( (didn't warm up correctly)Same here. Max-OT with a lighter "pump" workout to a lagging bodypart later in the week. Love it and each time I go away from it it's been to my detriment (so far).
jrods progress with it is impressive
also the condition of jrod, alex a, skip la cour, jef willet with the low fat diet has also influenced my decision to change from high fat to low fat.
Go with your bodily flow.
Be who you can be.
I have never, ever read one magazine training article.
NOTHING is more boring.
I will not listen to pateint's training routines.
I may have done lee labrada's ab routine.
My own diets.
Even as a little kid, I smelled bs in the mags.
I think alot of you are missing the premis of the thread. I see alot of what you guys do (and I'm not saying it's bad or good) I just want to know WHY it's being done that way.
Same here. Max-OT with a lighter "pump" workout to a lagging bodypart later in the week. Love it and each time I go away from it it's been to my detriment (so far).
Don't understand the excessive amount of protein most of those guys all intake though.
This approach can't work with everyone but prepare hours in advance for your mental zone regardless of a set time, this would be different times on different days that way you go when you will do the most damage not when its 7 o'clock because thats your scheduled time.
Don't let the novalty of your standards ware down, if the workout ain't 100% don't bother that way you make sure you bring your A game for next time.
Remember the battle is not won on the field in war its won by your preperation leading up to the battle, so in gym words what you do before you step up to gym is where your cashing in.
ONETIMEHARD 8)
coach, lets hear yours.
But it is THEIR philosophy and they are entitled too it. But I have seen and read these "scientific" studies by people like Poliquin and other so called gurus who claim this and that, but the real test is can you get someone to perform in the same way without gear....again, anything will work when on gear.
If anything will work on gear why don't you look half as good as Milos?
.......but look a 1000x better than you? I'm not talking about looks, I'm talking about strength retard.
Hey saggy you're always bashing his training sytem. And I'm sure he's much stronger than you dirty wetback. :-*
You sound like one of the leaches who's lips are attached to Milos' bean bag that trains at his gym.
This is a repost, but here it is again.
This is why I include mine on the home page of my site............
Our “Raise Your Game” philosophy is more than just the latest research and training principles. We dedicate ourselves to motivating your athletes to not only excel as athletes, but to realize their personal potential and develop the skills they'll need to succeed in life; skills such as discipline, confidence, preparation, self-motivation and leadership.
The Role of a Strength and Conditioning Coach
The Strength and Conditioning Coach is responsible for improving an athlete's performance and preventing common sports related injuries. By determining the strengths and weaknesses of an athlete, a training program is devised to enhance performance and correct imbalances and deficiencies which may lead to injury.
Technical Skill v/s Athletic Skill
Participation in sports requires a blend of technical skills and athletic skills. The exact amount of each is dependent on the sport and level of competition. Technical skills, such as throwing for the baseball player or shooting for the lacrosse player, are required explicitly by each sport. Between tournaments, leagues, games and practices, technical skills are, at times, practiced 5-6 days per week for the greater part of the calendar year. Athletic skills such as power, strength, flexibility, balance, speed and agility are required by all sports but their role and level of importance in each sport will vary. Athletic skills training will enhance the execution of technical skills, increase performance and prevent injury.
Athletic Skills Development
MPF Training Systems focus on the long-term development of each athlete through an emphasis on stability training before power and strength training. Athletes must demonstrate the ability to execute movements that require body weight control, balance and core stability before strength and power training exercises are progressed. Traditional training models used for high school athletes require maximum or near maximum strength and power movements in the early stages of training putting athletes at risk for the development of permanent muscular imbalances, decrease sport performance and potential injury.
Performance Enhancement Programs – The Athlete
MPF provides performance enhancement programs to athletes of all sports, skill levels and age groups. integrated training model focuses on the long term development of each athlete emphasizing:
---- • Speed Development
---- • Multi-Directional Agility
---- • Injury Prevention
---- • Nutritional Planning
---- • Flexibility
---- • Balance
---- • Core Strength
---- • Power
---- • Muscular Strength
---- • Cardiovascular Endurance
yes, thats nice and all, but what about your bodybuilding philosophy? how would you go about putting on the most amount of mass as quickly as possible?
Eat at McDonald's every meal? Oh, you mean lean mass. ;D
Sounds like Coach is more interested in strength than mass. His is a powerlifting/strength philosophy, not a bodybuilding philosophy. Quote from Coach: "I'm not talking about looks, I'm talking about strength retard."
Eat at McDonald's every meal? Oh, you mean lean mass. ;D
Sounds like Coach is more interested in strength than mass. His is a powerlifting/strength philosophy, not a bodybuilding philosophy. Quote from Coach: "I'm not talking about looks, I'm talking about strength retard."
yes, it seems so, but why?
why isn't he on a powerlifting board for strength ? or a golf site ? is it perhaps because he would be ripped a new asshole by real athletes that know exactly how to build real strength, and play golf. ???
www.powerliftinggolfers. com perhaps??? for birdies on the plate and on the green !
coach why are you on getbig?
If you want to know what intensity is watch guys like Platz or just about anyone during that era who took their training seriously. I swear when I go into the gym and see some of these pro’s train and do their 6-8 sets per body part and 2 exercises at 4-6 reps I just think to myself if these guy’s had to do any type of volume training they would die!
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Fatpanda, I do post on strength and conditioning with REAL athletes, if you would like to pay the subscription to see my postings go to www.strengthcoach.com and www.undergroundstrengthc oach.com and quite a few others. I'm on getbig mostly for entertainment value because when I post something that isn't bodybuilding related like a protocol for training athletes, hardly anyone but Devon97 and few others know the f**k I'm talking about because bodybuilding protocol's haven't changed in almost 50 + years. But with training athletes there are new protocols and proven methods that have been actually published, With bodybuilding there is little of that because the protocol is mostly hit and miss. I also come on this board (and VanBilderass said it perfectly) because I will always be a bodybuilder no matter what. No matter how hard I try and diss myself from it, it will always be apart of me, I grew up with it.
That being said here's is my philosophy on BODYBUILDING......I wrote this for a bodybuilding site Rob and I created for me a few years ago.
My philosophy is quite simple. Train heavy, train smart with volume, have a plan and train with common sense. When you walk into the gym you’re there to train and nothing else. No bulls**t, no distractions, no nothing. Put your head down put your earphones in and train hard and most of all train with intensity and by intensity I mean no longer than 1-3 mins between sets, just long enough to recover for the next set and the next and the next. Get in train and get the hell out, it doesn’t matter how long it takes as long as you get it done!
If you want to know what intensity is watch guys like Platz or just about anyone during that era who took their training seriously. I swear when I go into the gym and see some of these pro’s train and do their 6-8 sets per body part and 2 exercises at 4-6 reps I just think to myself if these guy’s had to do any type of volume training they would die!
After 30+ years of training I’ve had only one serious injury and that happened after 29 years of training. The “HIT” training system is a crock of shit unless you’re a powerlifter or just flat out lazy and like to rest 5 minutes between sets. You’re bodybuilders not powerlifters so train like a bodybuilder. I believe that each individual bodypart should be trained and getting fat in order to obtain size is just stupidity, why gain 40-50lbs in the off season to only gain a few pounds of muscle?
i think you would be surprised how many getbiggers would know exactly what you are talking about when you talk about your strength and conditioning protocols. however as for your heavy weight/ high volume approach, can you be more specific?
No, I don't think alot do when it comes to athlete protocol, putting together periodizations for the year and into a season, designing programs for some position players, various strength programs (energy system, conjugate, etc,etc,etc) then plyo programs, agility, speed and conditioning, combine programs, etc.
how about set rep protocols? excercises used? nutritional strategies? split? frequency? you asked for these earlier, so it would only be fair to state the same things yourself.
I don't remember asking anyone for these, just wanted peoples philosophies on there training and why they do it that way. Do you realize the length of the answer your asking?
also have you ever trained bodybuilders ? if so what results did you get with them?
Yes, lots. Some for Nationals and state level, local levels, womens bodybuilding (national and pro) none that have placed out the top 5. Stopped training bodybuilders in about 92-93, that s when I started training athletes. I swore I would never train another bodybuilder until the last LA Championships, I trained a kid for his first show in the novice class and he won.
how about yourself? what was your best ever condition?
My best condition was when I was younger, in my early to late 20's, stopped competing at 29, did my first show coming back since last December. If
do you have pics if you competed? and can you also post what steroids you were on throughout this time as clearly this can have a major effect on results.
Yes, I have a ton of pics as many on here will attest to ;D
Also high volume heavy weights have been known to burn out and overtrain many bodybuilders, perhaps one of the reasons as mazrim states most successful natural guys lift in the 4-8 rep range with moderate/low volume. how can you explain this? or is your philosophy exclusive to steroid users? if so what would be your natural training philosophy?
My philosophy remains the same, volume training builds muscle, low volume/heavier weights builds strength. Just a fact thats all.
i disagree, there improving and theres optimally improving. 8)for example, nutrient timing has shown that despite intake of similar calories, the person that imploys proper timing will get stronger and build more muscle than a person who doesn't.
in fact theres an effect called the nadir effect which states that any increase in protein sysnthesis through the day will be negated by an equal amount of protein breakdown during the night. proper training and diet can alter/negate this effect.
My training theory is not to have one.
hows that?