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  1. The age-old weak bench press discussion

    I would extend your first question: what does your (op) routine look like as a whole? Are you constantly training to failure? What does your volume look like? Do you have any sort of periodization in your training? And not to be picky, op, but weightlifting is a sport that involves the clean...

  2. split differences.

    I followed a similar program for a while. I would perform an upper horizontal day with lighter auxiliary vertical work on day one with day two emphasizing knee dominant exercises. I would take a day off then perform the inverse. I realize now I should have done a better job balancing fatigue...

  3. 4 day split

    Good point. Block can get pretty complicated when you go deeper down the rabbit hole, so it's probably best to have some knowledge before you use it. Most of our athletes potentiate pre competition via heavy quarter squats or midthigh pulls--movements that will get the nervous system going...

  4. 4 day split

    Of course. I suppose I should rephrase. For those not interested in bodybuilding competitions (just the regular Joe looking to better his body composition, get stronger, play intramurals, etc.) I would still follow a modified block approach. For someone looking to compete in bodybuilding...

  5. 4 day split

    Not sure if you're referring to long-term or short-term training, but I'll assume short term. In terms of block length, it's somewhat dependent on the athlete's training age as well as what's going on competition-wise. With our higher trained athletes, our "normal" block is about 4 weeks in...

  6. Article: Warmups, Strongmen And Deadlifts

    Both have their places. The mass you can lift is generally greater in HBDLs, so you could run them during a strength/power block and really load up the bar. Likewise, if you're recovering from a back injury, the decreased load on the spine during HBDLs is a definite plus. You'll still want to...

  7. 4 day split

    I tend to take the block approach most of the time when it comes to periodizing, but I see where you're coming from, from a general population standpoint. Most normal people (I don't mean that in a negative sense) aren't overly concerned with RFDs, power numbers, sprint times, etc. I will say...

  8. 4 day split

    I would put deadlifts at the beginning of your Monday session and nix the pulldowns and (maybe) DB rows in favor of pullups or chinups. If you have to, break for 20 or so minutes after deadlifts for some recovery before you hit the rest of your routine. Training them following several...

  9. need some help on my arms; anyone went through the same thing?

    Chest,delts,triceps: Bench (and variations), overhead presses, and dips are the meat and potatoes. Face pulls can be used for the long head of the triceps as well as some posterior delt work (which is neglected by a large majority of gym goers). Biceps and the extensors of the upper extremity...

  10. need some help on my arms; anyone went through the same thing?

    Several points: The name triceps dictates three heads: long, medial, and lateral. All three extend the elbow, but the long head also aids in shoulder extension. The biceps has two heads, but condenses to a single muscle belly. Thus, unless you have some stellar genetics and extremely low body...

  11. need some help on my arms; anyone went through the same thing?

    Pros who use insanely high volume and supplement their training with steroids? Better idea: Focus on compound movements, ie bench, bent rows, pull/chin ups, dips, etc. I say it often, but increased strength comes from two places: neuromuscular adaptation and increased CSA of your muscles (which...

  12. Attack of the bum back!

    An orthopedic doctor is going to provide you with much better direction. They can assess your situation and provide you with recommended treatment. I would also seek out a trainer with experience with your condition.

  13. Question, need advice.

    What are your planned exercises for back and legs? What is your rationale for your week structure? Why the 1:1 (work week to down week) training? What's your training age (experience)? What is your actual goal (more specific than mass gain; for instance, I want to compete as an LW strongman at a...

  14. Rest pause

    We use something similar with our athletes called clustering. Especially when the load is high or we want to limit intensity, straight reps can rack the nervous system on more complex movements, so we insert a 20-30 second rest between reps or sometimes a double (rarer). Basically, it allows...

  15. 4 day split

    With ~13 years of experience and likely some pretty high volume throughout those 13 years, you probably have a pretty high tolerance for volume. Regardless, a few points... High volume being performed constantly will inhibit optimal progress and can lead to overtraining (this is often thrown...

  16. 4 day split

    No, protein synthesis > protein degradation = growth. Lactate is important for providing a buffer by pyruvate accepting hydrogen during anaerobic situations, being used for energy through the Krebs cycle, and being converted to glucose in the liver. Back to the OT, what's your training age (ie...

  17. Powerlifting vs Body Building My plan

    No worries. Once you get a little training under your belt, you might find specialization to be something you want to do. There are novice classes as well as age/weight specific classes in everything from PLing and BBing to weight lifting and strong man, so you can find something you enjoy...

  18. Powerlifting vs Body Building My plan

    Train the major compound lifts to start. That means dead lifts, squats, overhead presses, bent rows, bench, pull ups, dips, RDLs, etc. You sound like your training age is extremely low, so activating as much muscle as possible is your goal right now. You can include isolation lifts if you want...

  19. Article: Foods To Help Muscle Soreness

    First of all, DOMS is an independent result of muscle damaging exercise (meaning it does its own thing and isn't readily affected by treatment that affects other indicators of muscle damaging exercise). The same volume/intensity will not affect everyone the same, including similarly matched...

  20. Article: Ankle Injuries From Energy Drinks

    Yay for confounding variables!
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