I've come across some VERY popular training programs online and reviewed them to see if there were any BIG takeaways.
I am always on the look out for learning more, it's the constant pursuit of excellence, living the code....
When I saw a program was promoting a specific set - rep combo for beginners and intermediates and saw it was off base, I was inspired to create this video to set the tone straight.
[youtube width="640" height="360"]http://www.youtube.com/watch?v=Pvk_7rhogn0[/youtube]
After training athletes for over a decade and seeing how Coaches in high schools and even the collegiate settings are allowing athletes to train with higher reps AND shitty technique .... As they say, Houston, we have a problem....
Technique is # 1.
Do NOT perform your set with poor technique.
Stop your set before technique diminishes, this is called sub max effort (SME) and allows you to leave some energy in the tank. This still promotes gains in size AND strength, fear not. I used to think each and every set had to bury me into the ground to count and that is NOT the case.
Comments / Questions, drop em' below....
BIG thanks for your support!
Live The Code
--Z--
9 Responses
Z-man,
Great stuff. Congrats on the NEW USG! Cool!
I so agree… I learned the basics, the foundation lifts, with a powerlifting focus… so essential…
Great wisdom.
In Full Strength,
Shawn
Shawn!!! Thnx brutha man, new gym is sweet and now we gotta pack it in with serious athletes and hard chargers!!! FULL Strength or Nothing!!
Personally I don’t care for reps past 5. There are a few things I will go over 5 repetitions, but like you said it is all about form.
The ONLY time I will go over 5 with squat or deadlift is if I am doing the old school “Breathing Squat”, and I will use it for deadlifts. Then I will get up to 20, but that is when I feel like only doing one exercise. After that a few bodyweight movements and then rolling.
Hey Z! Ever do the “Breathing Squats”? Fun stuff!
DW!!! Breathing Squats!!! YES!!! Squat deep and take 3 HUGE breaths after each rep!! That was a LOOOONG set!!!! High reps for building muscle helps, you are at an advanced stage and know what your body needs.
Heck, some high rep bodyweight and dumbbell work for you I feel would be awesome!
I will over a course of a week toss in some higher repetition bodyweight/dumbbell work. Big three and oly lifts I keep to below 5. I do enjoy high rep kb clean/press bottoms up position with kb. Grip beware!
When I do the “Breathing Work” with the deadlift I focus on breathing so that I am almost shrugging. The squats are front squat. You go slightly lighter than back but your lungs feel stronger after a session.
Good Stuff!
I think Pavel said it best in Easy Srength when he said that the best way to gain strength and size simultaneously is to “get a pump with a heavy weight.” That can come in a variety of forms, but I’ve found the most gains with simple rep ladders. Helps keep your weight heavy (I usually go up to 5-7 as the top rung on bar movements) and helps you maintain your technique. Great post as usual, Big Z!
I’ve been subsrubed for a couple years now but only started really reading everything you sent a couplemonths ago. Man are the knowledge bombs exactly what I, and a whole lotta other folks, need. Keep it up! 😀
Hey Zach, awesome, awesome, awesome, video!!! i have to agree, i am pretty much in love with 12 sets of 3 and 6 sets of 6 … big pause at the bottom of the squat… good to know that i am not crazy lol…
Great stuff!
I’ve only had limited experience with training young athletes. But I get the impression that there is still the idea that because athletes are young you can flog the insides out of them and they’ll bounce back. I couldn’t agree with you more regarding technique.
Thanks
Thanks for the info. It’s so confusing how many sets to do and how many reps. There is so much conflicting information out there. I guess it’s best down to trial and error to see what works best for you. I’ve taken your points into consideration, so thanks!