Tuesday, June 26, 2012
My First Powerlifting Meet
On my first attempt for squats I just wore a T-shirt but my back wasn't chalked up so the bar slid up my back when I was coming out of the hole. This threw me off slightly but I was still able to finish the lift. Whacked on a singlet on top of my shirt and chalked it up, no more issues.
For the bench, the pause diminished my bench strength by quite a bit. Decided not to go for a third because I knew I'd fail anyway.
For the deadlift, I just went for gold. Took massive jumps between attempts but I knew I could handle it.
The meet was run by UNSW Barbell Club. If you live in Sydney and enjoy lifting heavy weights, look it up on Facebook.
Friday, June 15, 2012
Recent Lifting 15/6/12
Squat 180kg x 3
Had to deload, stalled at 192.5kg. Been working on my hip mobility too
Bench today did 100kg x 1, 105kg x 1, 105kg x 1 all with a pause
Deadlift 205kg 2 x 4 -> PR Felt a tightness in my hamstring so I didn't do backoff sets today
Had to deload, stalled at 192.5kg. Been working on my hip mobility too
Bench today did 100kg x 1, 105kg x 1, 105kg x 1 all with a pause
Deadlift 205kg 2 x 4 -> PR Felt a tightness in my hamstring so I didn't do backoff sets today
Sunday, June 10, 2012
Training to Build Muscle
Check out this bodybuilding routine.
If you look at that routine, you'll notice the reps lie in the higher rep range, 8-12 reps. This must mean if you train like that you'll get massive right? Wrong. You need to understand that steroids plays a significant role in the training of professional bodybuilders. If you did a routine similar to the one I linked above, provided you are not using steroids I guarantee that you are wasting your time.
On an elite level, bodybuilders and powerlifters train specifically for their goals (size for bodybuilding, strength for powerlifting). This may give you the impression that this also influences the way they look because of the way they train, but the truth is the steroids that they take are also specific (different steroids affect your body in different ways). If you didn't get that, professional bodybuilders take steroids which promote muscle growth, whilst powerlifters take steroids which promote muscle strength without as much increase in muscle size compared to bodybuilders.
If you look carefully at the image above, there are a lot of grey areas in terms of how your body responds to different rep ranges. This is because when you train in the 5-12 rep range, you will gain a combination of the different types of hypertrophy (myofibrillar and sacroplasmic). In myofibrillar hypertrophy, the muscle's ability to contract forcefully will be improved, and the myofibrils in a muscle also increase in size. In sarcoplasmic hypertrophy, the increase in muscle size is primarily due to the increase in sarcoplasm in the muscle, which means the cells in the muscle become better at retaining fluid.
This means getting bigger and getting stronger aren't as mutually exclusive as people think. If you don't plan to take steroids but want to gain muscle guess what? You have to get stronger, and you have to eat enough to promote muscle growth. Don't expect to get bigger just by following routines of professional bodybuilders and taking magical supplements that claim to promote muscle growth. It actually takes time, hard work and some level of sacrifice. If you look at natural bodybuilders in the past like Reg Park and Marvin Eder, they were strong as hell. Reg Park could bench press 500lbs (~230kg)! There are even modern natural bodybuilders today who also compete in powerlifting. Do you really think your body will produce big muscles naturally that aren't strong? How the hell is that useful? Of course your body isn't going to do that. When your body realises that it is being subjected to stress (in the form of training), it will respond accordingly.
So how should you train then? For beginners 5 reps is a good range. It gives them enough reps for them to practise correct technique, but doesn't take them so close to the point of failure that their technique breaks down significantly. Volume is achieved though more sets, 5 sets of 5 reps works well for beginners (my previous posts cover suitable routines for beginners). This isn't the only way beginners can get stronger, but this method definitely works, provided you put in the effort through training hard and recovering sufficiently (eating and sleeping enough). As a lifter becomes more experienced, they may wish to train in different rep ranges (e.g triples for the main lifts to focus on lifting heavier weights, and higher reps on assistance exercises such as curls and tricep extensions) but that won't be covered in this post.
Bottom line, if you're not willing to train hard and get stronger, then you don't deserve that physique of your dreams. This is the truth. There are no shortcuts, no secrets.
If you look at that routine, you'll notice the reps lie in the higher rep range, 8-12 reps. This must mean if you train like that you'll get massive right? Wrong. You need to understand that steroids plays a significant role in the training of professional bodybuilders. If you did a routine similar to the one I linked above, provided you are not using steroids I guarantee that you are wasting your time.
On an elite level, bodybuilders and powerlifters train specifically for their goals (size for bodybuilding, strength for powerlifting). This may give you the impression that this also influences the way they look because of the way they train, but the truth is the steroids that they take are also specific (different steroids affect your body in different ways). If you didn't get that, professional bodybuilders take steroids which promote muscle growth, whilst powerlifters take steroids which promote muscle strength without as much increase in muscle size compared to bodybuilders.
If you look carefully at the image above, there are a lot of grey areas in terms of how your body responds to different rep ranges. This is because when you train in the 5-12 rep range, you will gain a combination of the different types of hypertrophy (myofibrillar and sacroplasmic). In myofibrillar hypertrophy, the muscle's ability to contract forcefully will be improved, and the myofibrils in a muscle also increase in size. In sarcoplasmic hypertrophy, the increase in muscle size is primarily due to the increase in sarcoplasm in the muscle, which means the cells in the muscle become better at retaining fluid.
This means getting bigger and getting stronger aren't as mutually exclusive as people think. If you don't plan to take steroids but want to gain muscle guess what? You have to get stronger, and you have to eat enough to promote muscle growth. Don't expect to get bigger just by following routines of professional bodybuilders and taking magical supplements that claim to promote muscle growth. It actually takes time, hard work and some level of sacrifice. If you look at natural bodybuilders in the past like Reg Park and Marvin Eder, they were strong as hell. Reg Park could bench press 500lbs (~230kg)! There are even modern natural bodybuilders today who also compete in powerlifting. Do you really think your body will produce big muscles naturally that aren't strong? How the hell is that useful? Of course your body isn't going to do that. When your body realises that it is being subjected to stress (in the form of training), it will respond accordingly.
So how should you train then? For beginners 5 reps is a good range. It gives them enough reps for them to practise correct technique, but doesn't take them so close to the point of failure that their technique breaks down significantly. Volume is achieved though more sets, 5 sets of 5 reps works well for beginners (my previous posts cover suitable routines for beginners). This isn't the only way beginners can get stronger, but this method definitely works, provided you put in the effort through training hard and recovering sufficiently (eating and sleeping enough). As a lifter becomes more experienced, they may wish to train in different rep ranges (e.g triples for the main lifts to focus on lifting heavier weights, and higher reps on assistance exercises such as curls and tricep extensions) but that won't be covered in this post.
Bottom line, if you're not willing to train hard and get stronger, then you don't deserve that physique of your dreams. This is the truth. There are no shortcuts, no secrets.
Friday, June 8, 2012
Recent Lifting 8/6/12
Squat 192.5kg x 1
Bitched out today was meant to do 3 but I wasn't feeling mentally up for it.
Bench 100kg x 1 (did 2 singles) (paused)
Practising new bench form, and it seems to be working for me. I can get just as big of an arch as with my old setup, but I can more effectively utilise my legs in the lift.
Deadlift 202.5kg 2 x 4 (only one set shown)
Next week I will be back where I stalled before. Can't wait to kill it!
Bitched out today was meant to do 3 but I wasn't feeling mentally up for it.
Bench 100kg x 1 (did 2 singles) (paused)
Practising new bench form, and it seems to be working for me. I can get just as big of an arch as with my old setup, but I can more effectively utilise my legs in the lift.
Deadlift 202.5kg 2 x 4 (only one set shown)
Next week I will be back where I stalled before. Can't wait to kill it!
Friday, June 1, 2012
Recent Lifting (This week) 1/6/12
Squat 192.5kg x 2
Press 70kg x 3,3,3,2,1
Deadlift 200kg 2 x 4
Bench: 95kg 3 x 5
Dips: B.W + 50kg x 3
Press 70kg x 3,3,3,2,1
Deadlift 200kg 2 x 4
Bench: 95kg 3 x 5
Dips: B.W + 50kg x 3
Thursday, May 17, 2012
My Current Routine
Monday
Squat
5 x 5
Bench
3 x 5
2 x 6 (90% of the weight I used for the 3 x 5 sets)
1 x 8 (80% of the weight I used for the 3 x 5 sets)
Assistance work:
Barbell Row
5 x 5
DB Curls
Adductor Machine
Tuesday
Assistance work:
Power Cleans
singles, still need to nail the technique, I'm getting there
Dips
Three week cycle;
in week 1: work up to 3 x 8
in week 2: work up to a top set of 5
in week 3: work up to a top set of 3
The cycle is good because it allows me to get strong in different rep ranges. If you're just starting out with weighted dips better to stick to 3x5 first until that stops working. I'll explain the cycle in more detail at the end of the post.
Wednesday
Light Front Squat (80% of the 5x5 squat weight on Monday)
3 x 3
Incline Bench Press
Might be with a barbell or dumbbells, depends how I feel, the point is to keep it light
Pull-ups
Three week cycle;
in week 1: work up to 3 x 8
in week 2: work up to a top set of 5
in week 3: work up to a top set of 3
The cycle is good because it allows me to get strong in different rep ranges. If you're just starting out with weighted pull-ups better to stick to 3x5 first until that stops working.
Friday
Squat
1 x 3
Press
6 x 3
Deadlift
2 x 4
2 x 5 (90% of the weight I used on the 2 x 4 sets)
2 x 6 (80% of the weight I used on the 2 x 4 sets)
Saturday
Conditioning (not too intense, but enough to maintain a good level of conditioning for general health)
There isn't really a right or wrong when making a routine, however its the principles behind the program which make it effective.
Why is Monday's squat 5x5, Wednesday's squat light and Friday's squat 1 x 3?
It's based on a template known as the Texas Method which is an intermediate program. Monday is your volume day (5x5), Wednesday is your light day and Friday is your Intensity day (you start out with 1 x 5 but I've exhausted that so I'm doing 1 x 3 now). The point is to handle a medium weight on Monday that is stressful enough (that you can still recover from it) and be able to handle heavy weights on Friday. For example last week I squatted 147.5kg for 5 x 5 on Monday and 185kg x 3 on Friday. The light day on Wednesday gives you a mental and physical break, and should leave you feeling refreshed and ready for Friday's Intensity day session. It's a good way of training if SL5x5 or Starting Strength doesn't work for you anymore, because you can no longer recover from squatting heavy every session (because the weights stress your body too much). You will need to experiment as to how much volume on Monday is enough however. A good way to treat Monday's session is to keep the weight the same for three weeks before increasing the weight. This ensures that volume day doesn't get too demanding too quickly.
Why do you only bench and press once a week?
If I followed the Texas method for the pressing movements also, it would go:
Week 1:
Monday
Bench 5 x 5
Wednesday
Light Press
Friday
Bench 1 x 5
Week 2:
Monday
Press 5 x 5
Wednesday
Light Bench
Friday Press 1 x 5
I don't like the idea of only benching or pressing heavy every 2 weeks since it alternates in the Texas Method. And I respond well to volume anyway so the way I've set it up should work well for me. Bare in mind I'm also doing dips and the light incline bench, so I'm really doing a press movement 4 times a week.
Why so many sets for the deadlift?
I've reached a stage where that's simply how much volume I need in order to make progress. 1 x 5 like in SL5x5 or Starting Strength just wasn't enough anymore. The higher volume is awesome, my back is dense as hell now and more muscular.
The three week cycle:
Week 1:
25% x 8
45% x 8
55% 3 x 8
Week 2:
25% x 5
50% x 5
60% x 5
70% x 5
80% x 5
Week 3:
25% x 5
50% x 5
75% x 3
90% x 3
100% x 3
Basically you pick a weight you want to hit for 3 reps in the third week, then back-calculate all the other weights. You might aim too high the first time but after doing 1 cycle you'll know how to pick a suitable number. You should only train this way if you can do pullups with 40kg or do dips with 40kg strapped on, its a good way to keep making progress as well as get strong in different rep ranges.
Squat
5 x 5
Bench
3 x 5
2 x 6 (90% of the weight I used for the 3 x 5 sets)
1 x 8 (80% of the weight I used for the 3 x 5 sets)
Assistance work:
Barbell Row
5 x 5
DB Curls
Adductor Machine
Tuesday
Assistance work:
Power Cleans
singles, still need to nail the technique, I'm getting there
Dips
Three week cycle;
in week 1: work up to 3 x 8
in week 2: work up to a top set of 5
in week 3: work up to a top set of 3
The cycle is good because it allows me to get strong in different rep ranges. If you're just starting out with weighted dips better to stick to 3x5 first until that stops working. I'll explain the cycle in more detail at the end of the post.
Wednesday
Light Front Squat (80% of the 5x5 squat weight on Monday)
3 x 3
Incline Bench Press
Might be with a barbell or dumbbells, depends how I feel, the point is to keep it light
Pull-ups
Three week cycle;
in week 1: work up to 3 x 8
in week 2: work up to a top set of 5
in week 3: work up to a top set of 3
The cycle is good because it allows me to get strong in different rep ranges. If you're just starting out with weighted pull-ups better to stick to 3x5 first until that stops working.
Friday
Squat
1 x 3
Press
6 x 3
Deadlift
2 x 4
2 x 5 (90% of the weight I used on the 2 x 4 sets)
2 x 6 (80% of the weight I used on the 2 x 4 sets)
Saturday
Conditioning (not too intense, but enough to maintain a good level of conditioning for general health)
There isn't really a right or wrong when making a routine, however its the principles behind the program which make it effective.
- Are the staple movements the main compound lifts (squat, bench, press, deadlift)?
- Does it aim to make you stronger?
- Is there enough volume?
- Is the workload stressful enough? Can you recover from it?
- Will it help you achieve your goals?
- Is it easy to modify if an aspect of it does not work well for you?
------
Why is Monday's squat 5x5, Wednesday's squat light and Friday's squat 1 x 3?
It's based on a template known as the Texas Method which is an intermediate program. Monday is your volume day (5x5), Wednesday is your light day and Friday is your Intensity day (you start out with 1 x 5 but I've exhausted that so I'm doing 1 x 3 now). The point is to handle a medium weight on Monday that is stressful enough (that you can still recover from it) and be able to handle heavy weights on Friday. For example last week I squatted 147.5kg for 5 x 5 on Monday and 185kg x 3 on Friday. The light day on Wednesday gives you a mental and physical break, and should leave you feeling refreshed and ready for Friday's Intensity day session. It's a good way of training if SL5x5 or Starting Strength doesn't work for you anymore, because you can no longer recover from squatting heavy every session (because the weights stress your body too much). You will need to experiment as to how much volume on Monday is enough however. A good way to treat Monday's session is to keep the weight the same for three weeks before increasing the weight. This ensures that volume day doesn't get too demanding too quickly.
Why do you only bench and press once a week?
If I followed the Texas method for the pressing movements also, it would go:
Week 1:
Monday
Bench 5 x 5
Wednesday
Light Press
Friday
Bench 1 x 5
Week 2:
Monday
Press 5 x 5
Wednesday
Light Bench
Friday Press 1 x 5
I don't like the idea of only benching or pressing heavy every 2 weeks since it alternates in the Texas Method. And I respond well to volume anyway so the way I've set it up should work well for me. Bare in mind I'm also doing dips and the light incline bench, so I'm really doing a press movement 4 times a week.
Why so many sets for the deadlift?
I've reached a stage where that's simply how much volume I need in order to make progress. 1 x 5 like in SL5x5 or Starting Strength just wasn't enough anymore. The higher volume is awesome, my back is dense as hell now and more muscular.
-------
The three week cycle:
Week 1:
25% x 8
45% x 8
55% 3 x 8
Week 2:
25% x 5
50% x 5
60% x 5
70% x 5
80% x 5
Week 3:
25% x 5
50% x 5
75% x 3
90% x 3
100% x 3
Basically you pick a weight you want to hit for 3 reps in the third week, then back-calculate all the other weights. You might aim too high the first time but after doing 1 cycle you'll know how to pick a suitable number. You should only train this way if you can do pullups with 40kg or do dips with 40kg strapped on, its a good way to keep making progress as well as get strong in different rep ranges.
Friday, May 11, 2012
Recent Lifting 11/5/12 and Other Thoughts
Felt like crap going into the gym today, good thing I didn't listen to my body.
Squat 185kg x 3
Deadlift 210kg x 1
Deadlift 220kg x 1
No PRs on the bench press or overhead press at the moment since I'm coming out of a deload for both lifts.
If you think its possible to get huge naturally without getting stronger and eating more, you're living in a dream world I'm afraid, and no one can help you. Doesn't matter what supplements you take.
On an unrelated note, some people try to relate to how I train, talking to me about protein supplements and shit. I should clarify that I do not train for bodybuilding. Aesthetics is not the only goal, I simply train to be awesome and look awesome while doing it. I don't think I'll ever think I'm awesome though which is good because it means I'll always be pushing myself. Like Bruce Lee says, 'be happy, but never satisfied'.
Squat 185kg x 3
Deadlift 210kg x 1
Deadlift 220kg x 1
No PRs on the bench press or overhead press at the moment since I'm coming out of a deload for both lifts.
--------------
Its frustrating how misguided people are about training these days. To people getting stronger and getting bigger seem to be like two totally different things nowadays. Before steroids, bodybuilders were strong. To get bigger you had to get stronger, and to get stronger you had to get bigger. They come hand in hand, they're not as mutually exclusive as people these days seem to think. The legendary Reg Park (Arnold's mentor) was very strong, with a 500lb bench press; 600lb squat; 700lb deadlift and a 315-pound behind neck press.
Reg Park was strong and certainly looked strong too
He may not look as impressive as modern day bodybuilders and that's because of steroids. Steroids push the capabilities of man. These days that's what it takes to be the best. That being said, even the best modern bodybuilders like Ronnie Coleman were strong.
If like me you don't plan to take steroids, then if you want to build muscle you gotta get stronger. Even if you're training in a different rep range say 8-10 reps, you're still aiming to increase the weight you can handle for that many reps so in that sense you're still getting stronger. I think I've written about it enough times in my previous posts about why lower reps are better for newer lifters though so I won't talk about it here. As you get more experienced you can train in the higher rep range for your assistance exercises, but you should still focus on getting stronger on the main lifts.
If you think its possible to get huge naturally without getting stronger and eating more, you're living in a dream world I'm afraid, and no one can help you. Doesn't matter what supplements you take.
On an unrelated note, some people try to relate to how I train, talking to me about protein supplements and shit. I should clarify that I do not train for bodybuilding. Aesthetics is not the only goal, I simply train to be awesome and look awesome while doing it. I don't think I'll ever think I'm awesome though which is good because it means I'll always be pushing myself. Like Bruce Lee says, 'be happy, but never satisfied'.
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