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  1. What do you do when you're not 'feeling' your workout one day?

    Two points. You disregarded what I said at the end of my post. Overreaching is effective in the short term. Chronic overreaching is not. A metric crap-ton of scientific research has been posted on the subject. The US is one of the worst weightlifting countries in the world. We hold zero records...

  2. What do you do when you're not 'feeling' your workout one day?

    People call bad knees, but typically it's a form thing. Fix your form and you'll fix your knees. Now, for the people who have much more difficult issues, there are still quarter and third squats (or box squats, etc.). If you simply can't perform the squat, there's still the dead lift. It's all a...

  3. What do you do when you're not 'feeling' your workout one day?

    Trust me, I understand volume. Haha. My training year began with a 123,000+lb week (the last time I had seen over 60,000 was in October). I kept volume high for the rest of the block (85-95,000lbs/wk) before dropping to a strength-oriented recovery block (47-55,000lb/wk). Now I'm in what's...

  4. What do you do when you're not 'feeling' your workout one day?

    If you're able to rest properly and take in adequate nutrients (which a lot of people don't do), it's certainly possible, but the hit the nervous system takes is still pretty severe. I would rather give myself a day to recover between squats and pulls, but I suppose it's individual preference.

  5. 1st week of 5x5

    Gotcha. Well, my big beef with long to short is that mechanics of the long races aren't the same as the mechanics of the 1&2. You aren't moving at the same velocities, which in turn, affects your gait and stride. I feel it's more beneficial to move at higher velocities early to allow you to...

  6. What do you do when you're not 'feeling' your workout one day?

    If you think about it, what lifts do you move the most mass in? Which lifts activate the most motor units and require the most effort to perform? Yeah, squats and deadlifts (don't maximally train them on the same day >>) are hard, but you want to be fresh for them. If you put them halfway...

  7. 1st week of 5x5

    What races do you specialize in?

  8. 1st week of 5x5

    Overtraining is a chronic condition different than the acute fatigue experienced after a tough session/week. Overreaching is a more apt term and only leads to overtraining if you don't rest to allow for recovery and adaptation. Again, this is long term on the scale of months. There is a great...

  9. when do muscles start to get damage?

    Exercise-wise, cut the leg curls. RDLs and SLDLs are a much better stimulus. For your back, there's a ton of cable/machine work and very little compound free weight exercise involvement. Bent Over/Prone Rows and Pull/Chin-ups should be your priority movements with bench rows, face pulls, and the...

  10. What do you do when you're not 'feeling' your workout one day?

    Then you're blessed with an extremely resilient nervous system and stellar recovery ability. Not everyone can say the same. The nervous system has quasi-finite resources (neurotransmitters, etc) just like the rest of the body so central and peripheral fatigue are actual issues if training isn't...

  11. Stength training and body weight

    Great post on "cardio." I think people have a bad habit of confusing cardio for cardio if you know what I mean. Yes, LSD (long, slow distance) training will affect your gains, but training what amounts to intervals--whether sprinting, carrying, flipping, pushing, pulling, whatever--isn't going...

  12. Mixing up reps?

    I'll take an educated guess and say he's referring to varying the exercise. It's still going to be a squat, bench, press, and DL--just varied. So maybe front squats, incline bench, push press, and hex deads instead. Then either return to the previous or move to another variant (depends what...

  13. Leg workout tips

    Cool broscience, man. ;) Perhaps from a sarcoplasmic standpoint, but actual myofibrillar hypertrophy comes from applying an adequate stress to the muscles then undertaking proper recovery (it gets a lot more complicated, but that's training in a super general nutshell).

  14. Mixing up reps?

    Your prior training has a lot to do with it. If you're still pretty young (training age-wise) you'll require less variation in training so you might be able to train six+ weeks before even having a down week, and the same stimulus will stay effective for quite a while (i.e., you'll require less...

  15. The age-old weak bench press discussion

    That's what it's all about. And it's something that comes with training. The higher one's training level, the better their tolerance for work (generally). I suppose I'm a little spoiled working with people who often have 10 years or more of training. Regardless, I tend to view it as I'd rather...

  16. The age-old weak bench press discussion

    See, now, that is an important point to make. Warm-up sets are important for getting your neuromuscular system ready for the lift, so a final warm-up set at 85-90% of your working weight will help you have an understanding of the weight instead of just throwing it on the bar and saying, "Oh...

  17. The age-old weak bench press discussion

    They are included in the scheme. They aren't listed in the work sets, but they are accounted for in the recording process. I currently have an Excel sheet set up for up to 8 sets (5x10s), so all volume performed in a week is recorded. I feel (whether it's true or not I don't know; I just know my...

  18. Dumbbell or barbell bench press

    Physics dictates you can lift more with a barbell (load distribution, changes in muscle contributions, stability, etc. all play a role), so from a strength standpoint, you can't beat barbell bench. And I say it a lot, but once the neurological gains of a movement are pretty much tapped out, the...

  19. The age-old weak bench press discussion

    That only brings more questions. Haha. If you're typically training 5x5, how long have you been training that way? How often do you train? What does your training schedule look like (exercises, sets/reps, etc.)? What's your loading scheme as you go from week to week (just increase weight each...

  20. The age-old weak bench press discussion

    I do disagree with this to some extent. While sets upon sets of warm-up weights are counterproductive, you shouldn't disregard the benefits of warm-ups similar to the actual working sets either. Volume is an important factor in training, whether for sport performance or general training...
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