The Hypertrophy Zone
The second point, that is actually relevant was that Wes Barnett (then one of the US’s top lifters and hopefuls) was there to demonstrate. He was a big dude and I asked the coaches what he did for muscle growth. They told me that he would just do a high volume of sets of 5. This, of course, blew my all-knowing mind, I knew that the hypertrophy repetition range was higher than that. How could sets of 5 get it done? Clearly there was more to the topic than I then understood but I’m getting ahead of myself.
Split Routine Sequencing Part 2
I want to emphasize, since some people seemed to miss this, that I can’t possibly cover every possible approach to splitting a routine (someone asked me about some specific split but my goal was never to cover every possibility) or frequency or days of the week. By the time you get to three-way splits the possibilities become increasingly endless and allowing for more days per week or whatever makes the number of possible variations insane. Rather, try to focus on the principles of what I’m talking about, issues you may not have considered in terms of the order that you work a given muscle group within a week’s time.
Split Routine Sequencing Part 1
But I’m not just going to write another generic article about split routines; there are plenty of those around. Rather, I want to talk about an issue regarding split routines that I think is often overlooked which has to do with the sequencing of the actual workouts within a week and some issues that can crop up if people don’t take certain things into account.
DOMS and Muscle Growth
This has been one of those ideas floating around for years and I still see posts about people feeling as if they didn’t have a good workout if they don’t get DOMS or actually chasing DOMS. That is, based on the belief that DOMS equals growth, DOMS becomes the end-goal. When growth and progress should be the end goal.
Bulgarian Powerlifting Training
Ever since coach Ivan Abadjaev (you will see this spelled about 12 different ways) reinvented training for Olympic lifting in the 70’s or thereabouts, it’s common for his ideas to propagate through other non Olympic lifting sports especially powerlifting.
Heavy Light Medium Training
Rather I want to talk about one of the earlier concepts/approaches/popularizations of the idea which was more commonly called the Heavy/Light/Medium system. While I’m sure someone did it back in the early days of training, I’d still chalk up the major popularization to Bill Starr of 5X5 fame.
To Strap or Not to Strap
Ok, feeling literary as I write this apparently. Just one of those mornings. Today I want to ramble about lifting straps. And no I’m not giving a how-to use them, there’s plenty of those out there already and I can’t honestly be bothered. This is one of my overly pedantic articles about the typical arguments you see over their use.
The Most Absurd Training I Have Ever Done
Because the fact of the matter is that you can get by on youth and stupidity for quite some time, and a truly insane amount of training can be handled for short periods. It’s when folks try to stretch out those insane amounts of training in the long-term that they tend to break. Sometimes they even learn from those experiences although that usually takes a few years.
Round Backed Deadlifts Another Look
When it comes to the deadlift technique, you basically have the camps of “Oh my god, you should never ever ever ever round your back during a deadlift or your spine might shoot out of your ass.” and the camps of “Hay guyz, the top deadlifters round their back and you flat backed extremists are not only wrong but ‘Bro, do you even lift? You can’t even move big weights so stfu, noob.'” More or less. Just do a search on “Round Backed Deadlift” and you’ll find articles to effectively that second point.
Two a Day Training in the Weight Room Part 4
Ok, it’s finally time to wrap up the discussion of two a day training. First a quick recap for both summary and SEO reasons. In Part 1 I talked about some of the potential benefits (and drawbacks) of training twice a day. Then in Part 2 I talked about some general concepts relating to training twice a day in the weight room. Then I took a break to spam you about my new Rapid Fat Loss Handbook/Guide to Flexible Dieting e-book bundle which you should totally go buy now. That was followed by my realization that my new little Extreme Rapid Fat Loss Handbook should be made for sale by itself, which it is. Then, delaying this even further, I made a few short announcements including the one that dogs…are…AWESOME!