Since I did come of a bit rude in the other thread (we all know which one im talking about) here is a very simple easy workout to get you strong from head to foot (even including the clean and press!) using nothing more than a bar and some weights Load a bar with a light weight you can easily clean and then strict press for 5 reps, rest for a minute or 2 then add weight (5 or 10 pounds depending on your strength levels)and do another set. Repeat this process, resting and adding weight until you cant clean and strict press the weight for 5 solid reps, then clean and push press the weight. Keep adding weight until you cant clean and push press the weight for 5 good reps. At this point drop the presses and continue to clean the weight for 5 reps, when the weight gets too heavy for you to clean, move onto high pulls for 5 reps. When the weight gets too heavy to explosively lift and high pull, start deadlifting the weight for 5 reps. Keep adding weight until you cant get the 5 reps in, now move the rep range down to heavy doubles and keep doing this until you cant lift the bar anymore.
I just saw this workout posted on another forum.The feedback was too much volume and you will spend alot of money going to the doctor/orthopedic specialist. Besides that good to go!
Yuck, a full body workout. I hate those unless it's conditioning related. That pyramid scheme is great for any compound lift though on its own as well. So if you did "chest, shoulders, tris" you could do the bench press first using that scheme one day before the rest of the workout, then shoulder press first the next time you do the same workout. I don't even know why we discuss different ways to get strong anymore, there are so many methods and ways to adjust those methods . . . . it all seems pointless. Lift heavy things and put them down, then try to lift heavier things. That's how you get stronger. Or steroids . . . . just sayin'.
Most definitely sir. I still don't like a full body lifting day in the weight room . Just personal preference. I used an offshoot of that method to get my deadlift up around 600lbs when I was 17-18 years old. People used to get mad at me in the school weight room because I was taking up all the 45lb plates . The jumps were by 20-30 lbs though, not 5. If I did the 5 lb increment scheme at my best and my final set of 5 was at 575 lbs, I would have done 60 sets of 5 for 300 reps of deadlifts! :ukedeathsmiley::
I still think fullbody workouts are the way to go in my opinion if you are an athlete. Leave the bodybuilding splits for the wannabe skinny BBers that still look the same after 2 years lifting. Still the OP's program is too much volume like the feedback given on T-Nation. Obviously someone likes it though, as they posted it there.
+1 imo the real beauty in this (and something i love incorporating into my own workouts) is that you can continually switch to "easier" lifts that use mostly the same musculature and motor patterns, and continually go heavier while doing almost the same thing, which is very difficult to do with any other type of lift other than with pulls and overheads.
I don't know man. If you want to push serious poundage you need to do some seriously intense volume more often than not. A lot of times that's what breaks you through a plateau. It's not like you would be doing OP's workout more than twice, maybe three times a week. That method isn't an every day occurrence.
also what ero said. gone are the days when the 20-rep squat was king it seems given a recent article by stan efferding and two by paul carter, i wonder how much of the low volume brigade consists of people who follow extremely strong guys who use low volume training because of the sheer poundages they move. i've often read direct statements by said strong people that they can't train with the same high volume and/or frequency anymore because you simply don't recover as fast from a 700lb deadlift as from a 400lb deadlift, for example. if you don't deadlift 700lbs, then hitting a crapton of submax volume, like with this (which will fatigue you fast enough that you'll pretty much NEVER do a true max on it, simply on account of you not being fresh when you get to the heavy deads) is not going to do anything worse than make you uncomfortable and hurt the next morning (and maybe the following two if you jump into it without any preparation), and if you do deadlift 700lbs, you already have enough of a clue to know what works for you, so it's a moot point. this being maintained in the long term is quite another thing, but then again, unless you're a beginner, few things can be. that's why people periodize and try new routines, so again a moot point; do it until you can't do it anymore, then rest, then repeat or try something else.
I like that. That's a big thing I've always done with myself after I've tried a few different routines. You get a feel for what is doing good for you, what's helping you progress. I think in any kind of physical training that's the most important thing. Not so much the knowledge of what different routines can do, what you should and shouldn't be doing, how many reps of this or that, etc., but how your body feels and reacts. It takes time to know that and you'll always have something to learn. Regardless there are always general rules, and the biggest one involving getting stronger leads back to "I pick heavy things up, and put them down again."
Have you seen the latest Strength Camp vids, one guy is using ALL OF THE PLATES or at least it looks that way, 8 per side, so 16 x 45lbs + 45lb bar = 855lbs he had to tape them so the lot didn't slip off. I agree that maxing on a powerlift, you get to know how much you can jump during warmup sets for a max effort
lol i just saw this and had to check it out, its over at t-nation isnt it ok first the title was tongue in cheek, and i never claimed to be an advanced lifter, just a powerlifter who has competed a few times and who is lucky enough to train with several national and world record holders and to be clear none of them train in this fashion BUT having said that John McCallum did a similar thing he is right, these routines and variations of them can be found all over the old lifting books, brooks kudick in the dino files also came up with these programmes and ive seen dan john on the old strongman board talk about similar programmes. The old york courses were similar, you started with light weight and isolation lifts (curls, overhead press) and as you added weight to the bar you changed the exercise to something more compound (straddle lifts, front squat) and it was an illustration of how easy lifting can be no need to over complicate things As for the whole full body programmes it comes down to preference and work capacity, theres no right or wrong just what works for you, i believed firmly in upper and lower splits like the westside guys, until i ended up training at my current gym where some of the top guys do the big three in every session three times a week
If nothing else it sounds REALLY fun. It's pretty similar to what thibdeau has been recommending for years, 'ramping' Guess I've figured what this weeks 'play' workout will look like...
