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S.J.WPretty stoked on finally being able to squat without holding the bar.
saskskierWhy would you want to squat without holding the bar?
-benedettoAsking everyone: One thing about the 5/3/1 is I think I've been doing too many accessory exercises. I would do bench, then incline and/or decline (2 sets a piece or 4 total on one) then I'd do dumbbell bench, dumbbell incline, and then flys. I think I was overdoing it so I cut it down today to bench which is 3 sets (following the 5/3/1 cycle) then I did 5x10 (2 sets decline on 60% and then 3 sets incline also on 60%) then 2 flat bench dumbbell sets where I could do 10 and got the hell out of there. (I also supersetted the last few sets with chin ups then ez bar curls).
I'm afraid to find a new workout plan. I just like the set up of the 5/3/1 so much. Whenever I read about other plans, they don't seem like they are my style. I like what people call bro splits I guess. I don't want to bench and then squat on the same day. Any advice as far as this goes? I've been meaning to ask on here because you guys get straight to the point whereas on reddit, I'll get 35 different responses.
-benedettoNope. I think its more of an muscle imbalance. Before working out, I didn't do shit so my right side is dominant. Only thing I can say is my the right side of my collar bone sticks out more than my left but I doubt that matters much.
S.J.WPretty stoked on finally being able to squat without holding the bar.
S.J.Wbecause it shows me that my form is finally at the peak. Obviously I'm going to hold the bar 99.9% of the time.
californiagrownit doesnt though. If you arent pulling down on the bar to create tension in your lats, you are not squating correctly.
It's a stupid gym trick. cool to show your buddies, especially if you can easily do it with more weight than they normal squat haha, but thats it. It is NOT correct form... at all.
A front squat with your arms stright out ahead of you on the other hand actually does replicate a front squat pretty darn well... its just not safe haha.
juicedrummer11the summer took a toll on me. i got lazy and was out of the gym for about two months and just went occasionally the third month. finally got back on track this morning and did some legs... i had lost 8 pounds since last winter and could barely get my warm up weight. time to get back in shape for ski season!
-benedettoWorkout A:
Squat 5x5
OHP 5x5
Deadlift work up to 1x5
Workout B:
Squat 5x5
Bench 5x5
Deadlift work up to 1x5 and eventually workout B will be Clean press after a few months
Workout every other day. Progress everyday. This way, I'm hitting everything twice a week instead of one.
I have the normal beginner fears. I'm not doing enough. I'll just get fat. You know, the normal fears. However, with 531, I was adding a lot of accessories and though I see muscle growth and maintained a skinny stomach and grew muscle, I really want to take it to the next level and actually build strength. Should I treat myself like a true beginner or is there other basic programs you guys might suggest? I'll repeat my current stats so you guys get the whole picture. 5'11 175lbs. Squat 240 1rm, DL 180 1rm, Bench 160 1rm (not confident in this) and OHP is 95. I know I'm asking a whole lot here but I value your opinions. Thanks in advance
_Fluffy_Focus on adding weight with each new set. If you are doing 3x5, warm up with a set of 10-12 and then pick a weight that is low enough that you can keep adding weight until you hit your last set.
As as an example I can currently do 185 for 5 on flat bench so I want to work up to that by starting at 155 and then adding 10lbs each set. Not just 1rm but at every rep range. you have to force your body to continue to adapt and you can do that by just adding 5 lbs each set.
it can make a huge difference if you have a spotter too Because They can help you with the last couple reps if you are too taxed.
In short. Break records by adding weight and mix it up.
Week 1 3x3
Week 2 3x5
Week 3 5x5
Week 4 10/8/6
Week 5 5/3/1
Repeat
Don't do this with accessory exercises. You should always be in the higher rep range if you are doing open chain exercises
Ive seen HS kids bench 305+ by using that Schedule.
californiagrownIf I was OP, I'd run Madcow 5x5, or SS.
californiagrownForced reps are typically viewed as an advanced training technique, and should be used sparingly... especially on compound movements.
I think you may be confused as to what open chain, and closed chain exercises are.
If I was OP, I'd run Madcow 5x5, or SS.
_Fluffy_You can pretty much only do it with bench, which is why I suggested it. A client I'm currently training has never touched a weight in his life and I've made him lift past failure quite often, with great results. He's gone from a 95lb Max on bench to 155 pounds in a little less than a month. It's not just for people who are "advanced" whatever the fuck that means...
I assumed bench press was closed chain. It doesn't make sense to me that a push-up is closed chain but bench press is open. dumbbell chest press yes but barbell no.
Why are you so condescending? you come off as a stuckup douche like 80% of the time without even trying...
californiagrownYou don't know the difference between open and closed chain movements, rely on DOMS inducing techniques to train clients, and don't give noobie gains credit when a client benefits from... Noobie gains.
You're the trainer that gives trainers a bad image. Unfortunately there are a lot of "yous" posing as trainers in gyms all over.
Bad trainers are a pet peeve of mine.
californiagrownForced reps are typically viewed as an advanced training technique
californiagrownForced reps are typically viewed as an advanced training technique, and should be used sparingly... especially on compound movements.
I think you may be confused as to what open chain, and closed chain exercises are.
If I was OP, I'd run Madcow 5x5, or SS.
-benedettoI just read about Madcow. I think I'll do SS for a bit then get into that
-benedettoMannnnn I said I was reverting back to SS. Then I'll reconsider. I tend to overthink things so I'm back to the basics. I have been working out for 2 years but yeah, still a beginner.
_Fluffy_Just don't quit!
here is pretty much every strength training split ever used, take your pick
https://www.t-nation.com/training/22-proven-rep-schemes
Cheers mate!
_Fluffy_This is really bad advice.
Madcow is for people who bench at least 205/225 and have hit a plateau. Your Max is 160, you are a beginner.
You really should be doing 3 set of 8-12 until your form is perfect although it seems you don't want to stray to far away from what you are already doing, So I gave you something similar.
You are going to develop really bad habits and imbalances if you start something like madcow without being able to do 135 for 12 easily.
http://stronglifts.com/madcow-5x5-training-programs/
can you squat 300lbs?
_Fluffy_you are sitting behind a computer screen making ridiculous claims about a person you don't even know, congrats!
My buddy hasnt complained about delayed muscle soreness at all. serious DOMS, comes from pushing someone past their limits. I simply use minimal rest between sets. getting help with the last two reps because you are tired isn't going to cause any tissue damage. Actual DOMS can last up to a week so if I did take my clients to far it would only hurt my business because they wouldnt be able to train very often. Throw your ego in the garbage, make light weights heavy and you can reach muscle failur 4 times a week without any discomfort or DOMS.
5 reps at 60% of your max isn't going to cause any problema for anyone that's healthy. You are the type of person to make a skilled trainer bang their head against a wall.
Anytime you CANT move your hands or feet freely, you are performing a closed kinetic chain exercise. The bench press is an open kinetic chain exercise. Squat is a closed kinetic chain exercise. I should have just said single joint. I apologize for the confusion.
Your wild assumption about the quality of trainer I am is exactly what i am referring to when I say you are a condesending douche.
The actual training protocol for beginners and intermediate lifters is to lift in the 8-12 rep range.
Dont even attempt to argue that, its straight from the ACSM textbook.
now go fuck yourself.
_Fluffy_"Forced reps are a great way to take a set past muscle failure. Growth hormones increase 200% compared to a workout without using forced reps. Take a set to failure, then with the assistance of a spotter, have the sponsor provide just enough help to keep the set going"
californiagrownOne quick, laughable example: your theory of how DOMS comes about, and how you dont push people past their limits... and then you go on to describe below how you push people past muscle failure.
Austin69Haaha bro u don't know shit about lifting AND acl surgery?? Bad news for PT my man
_Fluffy_I've been lifting for 10 years
but @ my peak
335lb deadlift
90053impressive...
_Fluffy_who are you?
What was the point of this post?
why are you trying to attack me personally?
Since I'm now the subject,
I've been lifting for 10 years and I'm ACSM certified.
Ive wrestled and played baseball since the age of 5.
My fastball was 83mph but I only ever pitched twice
My record in wrestling was 116-12 from 8th grade to 12th grade
I have had a lot of injuries so I havnt been able to lift very much in the past 2 years
but @ my peak
245lb power clean
315lb squat (505lb box squat)
235lb bench
335lb deadlift
I weighed 168 pounds.
To explain the low bench and why I don't clean and jerk, I have broken my collarbone 3x and have separated my A/C joint twice.
Ive never been injured in the weight room.
I'm on the road to 225 for 10 right now and I should have it by my birthday in february, although once my knee is healed I'll be training Muay Thai and won't give a shit how much I can bench.
i was able to dl 245 for 5 the other day. i can't wait to try with 2 legs...
As as far as my ACL is concerned, only time will tell, although according to what my PT said yesterday i am recovering at a phenomenal rate. I've experienced absolutely no swelling minus the initial bout after surgery. I'll be running in 2 weeks and kicking in December
/flex
californiagrownYou just called for a dick measuring contest... And then measured in at 4.5" haha.
_Fluffy_It's considered intermediate so I'm sensing a bit of sarcasm.
Im not a powelifter or a bodybuilder. Everything I do is for the sport that I participate in, which is Thai Boxing and No-Gi grappling. Those numbers are from when I was 17.
90053i know right? posterior chain strength is so irrelevant to thai boxing. its a simple lift and to be honest i would say that you scored below intermediate. I have pulled my hamstring three times this year (sob), i'm pulling 310 for five and i'm not in the least bit happy with that. I train for rugby as a winger (read wide receiver) so i'm no powerlifter either.
californiagrownYou just called for a dick measuring contest... And then measured in at 4.5" haha.
BenWhitOne skill crossfit outrigh neglects, for the most part, is sprinting. We did 6x100 with :45 rest on Monday, and my hamstrings feel like they might snap today. I'm pretty pumped, actually. I ran mine on a pretty aggressive incline and I felt faster than I had in years of football and baseball (I ran my fastest with the ball in my hand, QBs hate getting hit).
S.J.Wcrossfit neglects everything
BenWhitOne skill crossfit outrigh neglects, for the most part, is sprinting. We did 6x100 with :45 rest on Monday, and my hamstrings feel like they might snap today. I'm pretty pumped, actually. I ran mine on a pretty aggressive incline and I felt faster than I had in years of football and baseball (I ran my fastest with the ball in my hand, QBs hate getting hit).
BenWhit...care to elaborate?
cobra_commanderWhat was the purpose of limited rest 100m incline repeats? anaerobic work capacity? Doesn't make sense if you don't have developed runners. Just asking for injuries.
What crossfit really neglects is running period
S.J.WWell depending on your goal, if you want to build a physique, you shouldn't be doing crossfit. If you want to build muscle endurance then crossfit is better. However, I still would never recommend crossfit. For a few reasons.
1. Form: Form is important, it's allow you to target specific areas and build those areas up. In crossfit (depending on who your trainer is) doesn't give two shits about form. You're going to do more harm than good to your body by not giving a fuck about form.
2.Olympic lifts. Olympic lifts aren't designed to be done over and over again. Combine that with bad form and you're giving yourself scoliosis for time.
3. Coaches. I can become a crossfit coach in a weekend. Nuff said.
4. It doesn't work. I'm going to assume you're a skier and because of that you want functional strength. However, no real athlete does crossfit.
Instead I'm going to recommend you join a gym, hit the weight and gain some muscle. Then once you've built a solid base of muscle, then go into a high rep, low weight training schedule where you build up muscle endurance. Combine this with doing yoga every second night and cardio every other day and you'll see much greater results than doing crossfit. You can take what I've said with a grain of salt as I don't know you personally and you may be getting great results from crossfit but from what I've seen crossfit is a fad that will die out soon.
S.J.WWell depending on your goal, if you want to build a physique, you shouldn't be doing crossfit. If you want to build muscle endurance then crossfit is better. However, I still would never recommend crossfit. For a few reasons.
1. Form: Form is important, it's allow you to target specific areas and build those areas up. In crossfit (depending on who your trainer is) doesn't give two shits about form. You're going to do more harm than good to your body by not giving a fuck about form.
2.Olympic lifts. Olympic lifts aren't designed to be done over and over again. Combine that with bad form and you're giving yourself scoliosis for time.
3. Coaches. I can become a crossfit coach in a weekend. Nuff said.
4. It doesn't work. I'm going to assume you're a skier and because of that you want functional strength. However, no real athlete does crossfit.
Instead I'm going to recommend you join a gym, hit the weight and gain some muscle. Then once you've built a solid base of muscle, then go into a high rep, low weight training schedule where you build up muscle endurance. Combine this with doing yoga every second night and cardio every other day and you'll see much greater results than doing crossfit. You can take what I've said with a grain of salt as I don't know you personally and you may be getting great results from crossfit but from what I've seen crossfit is a fad that will die out soon.
cornholiowhere should we add the no-grip squats? before or after building a solid base of muscle?
S.J.Wyou should add it to show off to your bros
cornholiowhat am i showing off? my perfection of form?
S.J.WWell depending on your goal, if you want to build a physique, you shouldn't be doing crossfit. If you want to build muscle endurance then crossfit is better. However, I still would never recommend crossfit. For a few reasons.
1. Form: Form is important, it's allow you to target specific areas and build those areas up. In crossfit (depending on who your trainer is) doesn't give two shits about form. You're going to do more harm than good to your body by not giving a fuck about form.
2.Olympic lifts. Olympic lifts aren't designed to be done over and over again. Combine that with bad form and you're giving yourself scoliosis for time.
3. Coaches. I can become a crossfit coach in a weekend. Nuff said.
4. It doesn't work. I'm going to assume you're a skier and because of that you want functional strength. However, no real athlete does crossfit.
Instead I'm going to recommend you join a gym, hit the weight and gain some muscle. Then once you've built a solid base of muscle, then go into a high rep, low weight training schedule where you build up muscle endurance. Combine this with doing yoga every second night and cardio every other day and you'll see much greater results than doing crossfit. You can take what I've said with a grain of salt as I don't know you personally and you may be getting great results from crossfit but from what I've seen crossfit is a fad that will die out soon.
_Fluffy_i was 17 when I hit those numbers...
How much could you lift at 17?
Like I said, I'm not a bodybuilder/powerlifter.
I can, however,do the splits and spinning hook kick someone who is 6'4" in the face quite easily.
BenWhit3. I can become a personal trainer in a few hours and an online quiz. It is the duty of the affiliates to adequately train CFL1 certificate holder's to be excellent coaches. This involves advanced theory courses, interning, shadowing, assisting larger classes, and ultimately coaching on your own. just because you have the cert, doesn't mean you're a coach. don't get it twisted.
4. i'm 6'2", 210lbs. I'm probably bigger than you are. I'm probably stronger than you are. I follow a crossfit competitor template and compete a half dozen times each year, as well as in the CrossFit Open. I compete in olympic weightlifting, and recently placed 4th in my weightclass with a 239kg total. Not bad for a first meet, right? I do yoga every day. I run 2-3 times per week. I promise you that I'm a better functional athlete than you are, with better motor patterns, and a higher level of skill.
californiagrownthe stereotype
BenWhitYawn... tell me something I haven't heard before.
1. Garbage form is practiced everyday in commercial/bodybuilding gyms by exercisers and trainers alike. It is the duty of the coach to be well trained and the athlete to be cognizant of their limits. Get off YouTube and go to a reputable crossfit gym one time, and you will see the inverse. skill & technique before intensity is the foundation of crossfit. Don't make a few bad apples alter your perception, the same way i don't let a few meatheads alter my perception of the effectiveness of bodybuilding.
2. Wrong, to an extent. high-rep, low weight olympic weightlifting movements are excellent for the development of anaerobic capacity. Take a look at an elite weightlifter's program one time for me... you'll see a lot more volume & intensity than you think you've seen. If you think 75lb power snatches are going to give you scoliosis, maybe you shouldn't be lifting. If your technique & positioning are solid, you will be safe. end of story.
3. I can become a personal trainer in a few hours and an online quiz. It is the duty of the affiliates to adequately train CFL1 certificate holder's to be excellent coaches. This involves advanced theory courses, interning, shadowing, assisting larger classes, and ultimately coaching on your own. just because you have the cert, doesn't mean you're a coach. don't get it twisted.
4. i'm 6'2", 210lbs. I'm probably bigger than you are. I'm probably stronger than you are. I follow a crossfit competitor template and compete a half dozen times each year, as well as in the CrossFit Open. I compete in olympic weightlifting, and recently placed 4th in my weightclass with a 239kg total. Not bad for a first meet, right? I do yoga every day. I run 2-3 times per week. I promise you that I'm a better functional athlete than you are, with better motor patterns, and a higher level of skill.
S.J.WLike I said take what I said with a grain of salt and if cross fit is working for you then stick to it. Which it obviously is. But care to actually post your results, anyone can bullshit on the internet about their results but takes another type of person to back it up with pictures of said results.
californiagrownLol. Man you are just nailing the stereotype haha.
