What approach do you take to deal with elbow tendinitis? Currently battling with golfer's elbow and I'm taking cissus, ibuprofen and avoiding painful exercises. Any other advice seeing as I recall you have had problems with your elbows?
Matt,Tons and tons of curls, with lots of supination. Extra forearm work. Forearm stretching. Wearing my elbow sleeves all the time when training. Get some, they will make a world of difference in how your elbows feel. It will take a little time but keep the preventative work up and eventually they will stop hurting.
I do have some single ply elbow sleeves so I'll start wearing them more often. Elbows have been improving but the other day while doing Klokov press, the bar slipped off my sweaty traps (tired and wasn't keeping everything tight enough) and that absolutely kaned my elbows, not to mention nearly breaking my arms haha... Cheers for the response!
Matthew maybe try this not sure how good it works but I guess it's worth a try. http://glennpendlay.wordpress.com/2012/02/17/got-tendonitis/p.s. got it from herehttp://www.reddit.com/r/weightroom/comments/tuzdh/some_black_magic_voodoo_from_glenn_pendlay_to/
Matthew. DO THIS. It works AMAZING in the rehab process and will temporarily (sometimes permanently) get rid of elbow, knee, ankle tendonitis like issues.http://glennpendlay.wordpress.com/2012/02/17/got-tendonitis/
Haha I meant to mention this. It worked absolute wonders for me to begin with and I was completely pain free but then the pain came back and now this does nothing anymore except leave red marks on my arms that look like I've been self-harming. It was amazing at first though, I couldn't believe how well it worked. Not sure why it doesn't anymore... It'd be interesting to know *why* it works but it's really hard to find a definitive answer to that.
My wife had that same issue. It worked for a while, then stopped. It works by soft of doing a deep tissue massage on the muscles as you bend the elbow. However if it's tendon related, once the tissue is in good shape, it stops working.Do light curls 3x a week with lot of supination, wear the sleeves, avoid presses that causes pain.
Matt is it tendinitis or tendinosis? Big difference when talking golfers elbow. If it's the latter I can give you some advice (had the shit for almost a year and thought it would never go away)- Dan
I am by no means "pimping my shit", but there's a few things that I've tried that have made a big impact on the situation and has helped several others as well. You may find a few things worth trying.http://articles.elitefts.com/training-articles/elbow-pain-and-strength-building-ergonomics/
Great article Ron. Thanks.
What do you think of the PLP-program of Chad Waterbury? (in terms of great for progression or absolutely stupid or somethin in between)(http://www.t-nation.com/free_online_article/most_recent/plp_the_60day_challenge)I'm on it on day 27 and my goals are being able to do more pullups and to build some muscle and to lose some fat (the whole chain...).Best regards,ThomasPS: It's a question for you. Maybe it's worth one or two sentences in your podcast. Never mind my english, i'm german :-).
I did similar stuff with my wife when she needed to improve her chins and legs. It works. Just start off with low volume since it's an everyday thing.
Q for you Paul:I have a leg length discrepancy and you advised me to do DL's and 1-leg work. I'm still pretty week, and somewhat of a beginner, having trained only seriously on a program for 6 months, where the rest was bullshit on and off. I'm thinking of doing something along these lines after summer, where i'll focus on gaining mass and getting stronger. What's your opinion on the template and any tweaks?Training 3x week, adding weight when i hit the upper target rep:Day 1:Bench 2x5-8Kroc Row 1x20-301-Leg press: 2x10-20Day 2:Press 2x5-8Chins 30-40 total repsDeadlift 2x3-5Day 3:Incline 2x5-8T-Bar Row 2x5-8Lunges w/ weight 2x8-12
Looks solid. Get after it.
Question for you:What do you think of using Westside for a raw lifter? Of course changing ME movements to accommodate weaknesses a raw lifter has (not focusing highly on top-end movements) but keeping the basic principles there. Any changes you think should be made from it if a raw lifter used it?
I'm not a fan of the principles or philosophy. All of the strongest raw guys I know personally, none use it. There's a reason they don't.
I have a C+B questionI'm 22 and don't plan on having kids for a long time yetWhen I eventually have kids I would like them to be fit, healthy and lift as it teaches discipline in life and would keep them "off the streets". I don't want to force them into it just so it becomes something they hate and stop doing so how should I tackle this?
Low back tigtness = weak hams, weak abs, tight hip flexors right?I do ab work, but do I need to concentrate on the obliques, or is barbell lifting enough work for them?Simple yes/no questions for you, don't need to include on the podcast.
Check the piriformis first. STretch that guy out.
What would a yoke focused small workout look like? I could do with more yoke and I figured the small workouts will help out.
Neck Plate Raises x 100-1x150 total reps
Alright Paul from EnglandJust want to know what you think about Dr ken leistner and his training views. I find some of your articles on basic trainnig simular to his. I am a big fan of 15-20 rep squats that he always advacates. I know you said once that you could not see the point of high rep squats until you could do at least 20 with 225 or more. But ive been busting my ass off doing squats 1-2 times a week, up to squating 250 for 20. I know thats nothing really. But compared to when I used to do squats for 5 or less the results are amazing. So just wondered what you thought about dr ken and high rep squats. lee
I love Ken's principles and philosophies. A decade or so ago when I discovered Ken, a lot of what he said was the backbone of how I trained. My training has evolved a bit since then, but his views still weigh heavily on how I think. And 20 reppers just suck to do. But they are definitely worth it. When I talk about not doing them until some weight can be on the bar, wait till you see what they do when you can go 315, 365, and 405x20.
Cheers for reply Paul, made my day getting response. Yeah gonna stick with 20 reps for now until I can get 300 for 20. I still do lows reps sometimes but 20 reps squats just seem to give me everything I need. I dont mean like you said in your squats and milk article, where people think squats and milk cure cancer. Just the aproaching my whole workouts with a goal of busting my ass off with best form I can do for my 20 squats. like dr ken says, and then doing low reps for me presses and pulls. Your up there with leistner and kubik now for me with your articles. cheers, lee hayward
Thanks Lee. And no, they don't cure cancer, but they can cure skinny. Stick with it.
Started going to the gym in January; in the process I found your program and successfully bulked from 120 to 150 in June. I got a little bit of belly fat though - I'm pretty sure I'm around 15% bf. Should I cut now and lose what little mass I have? Or just add in fasted conditioning on small workout days?
Just clean up the diet. Conditioning isn't for fat loss really, though it's used that way. Your abs come from your diet.
Question for you. Klokov presses. Tried them today. They felt great. I didn't go very heavy. But I'm unsure of how wide to put my hands. I have super short arms 32-33 sleeve length on a dress shirt. I was maybe 4-6" from the ends. Does that sound about right?Thanks,Sam
How wide would you hold them on a snatch grip deadlift? Go there.
Saw some crazy deadlifting from some 21 y/o the other day on youtube, I guess some people are born to pull.Check it out, if you ain't already seen it. Form police might moan a bit but 835lbs is 835lbs i.e. heavy as hell!765lbs x 6http://www.youtube.com/watch?v=PQUIpryMVyE&list=UUdb48UjmZr5uCaWgyE64rUA&index=8&feature=plcp835lbs x 3http://www.youtube.com/watch?v=2KjEop2ljjQ&list=UUdb48UjmZr5uCaWgyE64rUA&index=9&feature=plcp
Yup. Strong kid. I just can't figure out why he won't compete.
Agreed, thought the same myself, considering his bench and squats ate pretty good too. Same question I have with Eric Spiro for a bench only comp. If I was putting up crazy numbers, the first thing I would do is compete and test myself against the best. Still very impressive none the less.
Hey Paul. If ';m not mistaken, on one of the podcasts you were talking about injuries and how they were pretty much inevitable in the iron game. I think you mentioned something about straining your piriformis at one point.About a month ago, I strained mine doing heavy squats, and also ended up pinching my sciatic nerve as a result. Hurted like a bitch, and what really sucks it that whenever I do squats now, even with 135 lbs, it's seems to flare up sciatic pain in my left leg.My question to you is what did you do to get over it or train around it? I know you're not a doctor or PT.I saw my doctor and gave me the "rest and ibuprofen" prescription. I've been doing that for about a week and a half now, and I still train upper body. Thanks,Mike
Dos is probably pretty much dead on with this one. Just give it a few more weeks and see how it feels. It's one of those suck injuries that just needs some rest.
Question for the podcastWhat do you guys think is the greatest feat of strength ever done in human history?
If you've been listening to the last few you'd obviously know this was the klokov press done by klokov
LOL actually I think it's something different.....
Podcast.Being the big dude that you are, and working in I.T. what kind of reactions do you get from your co wokers?I'm in a similar position (but not as big) you would think I was Arnold or something.
Hi Paul,I wrote you a while back regarding the darkside article and how I was hesitant to go on HRT but you encouraged me to just man up and do it. Well I've been on now for about 6 weeks and the major difference is that I feel AWAKE now. I can actually get myself to do the stuff I've been meaning to do. And if I sit on the couch for a few hours or just hang doing nothing,it's because I want to, not because I can't muster the motivation or the focus to do so. I am not a walking boner and I can't suddenly deadlift 800lbs, but I can function and that's way more important, so thanks. Anyway, I've been fiddling with a low carb diet now for about 3 weeks ala Carb Nite and I have been lifting 5 days a week with a small amount of cardio after each session (about 15 minutes of incline walking)My Progress so far:Starting 5/29/2012 (308.6) 232lbm, 76Now 6/22/2012 (300) 229lbm, 71 (morning after carb up) Would this be considered good progress? I have seemed to lose a good deal of muscle with the fat, and my sex drive is being hammered so I may be over doing it. My fear is that I'll get down to the 250-260 range and my BF% will still be in the 20's or high teens and my efforts would have been for nothing because I would just end up a smaller fat guy. I know I have a long road ahead of me, I just want to make sure I am on the right one.
I'm not really that big on low carbing it to be honest. EVeryone does it, and everyone thinks that eating fat is the way to go. Fuck that and fuck them. Drop your fats to some bare essentials, up your carbs slowly. Cut carbs off at dinner but otherwise keep em in. Sweet potatoes, brown rice, and oatmeal. Go look at my LRB diet. Glad you got on the HRT, and glad to hear you are feeling better.
Bodybuilders in the 80's and early 90's used low fat higher carb diets to get shredded. I have no idea why we've turned into such a group of pussies about carbs. Carbs are fine if you choose the right kind.
I hear you Paul, I am not one for fads myself, never have been, but eating this way has seemed to eliminate my acid reflux/heart burn issues, and seems to be favorable with my asthma, so I don't want to give up on it just. However, maybe I can add some more carbs in and bring my daily limit up to 60g, rather than living on 30. I will reassess and let you know how it goes.
Hi Paul, Curious to know what you and Jamie think about how meat is produced especially with regards to meat laced with antibiotics, estrogen, hormones, aids, and all that pink slime shit in the media recently. As a big meat eater, when people give me shit about it all I can say is 'yea that sounds fucked up. Those guys are evil, oh well, I hope it's not really that bad'I feel the meat industry as it stands is goddam terrible, I've seen all the documentaries and read the books on that stuff but it's not like most people can just buy a farm or go around sourcing meat all day.Despite the bullshit marked up price, I always buy chicken 'hormone free' and 'free-range' too because...well, all those chicken cages and conditions are just sad. I figure all other meat is fair game though, and just hope for the best when I eat it.Most lifters usually just go for whatever's cheapest in bulk, what do you guys think?
I've been reading a lot about grass-fed beef lately and how it's supposedly much better for us. I've picked up some grass-fed butter but haven't brought myself to pay the ridiculous price for the meat yet. Even trying to go direct from the farms, it's still way over-priced. And I think you're right that we tend to buy whatever is cheapest in bulk. Yet, we'll drop hundreds on supps and not even think about it.That's something I'm trying to change in my own diet. Higher quality food, less money on the extras like vitamins, fat-burners, etc. If you've got the money to buy an entire cow at once, then you can get some good deals on grass-fed beef... I don't have nearly four grand laying around to fill my freezer though.
Hey Paul,Have you ever had a league of sessions stringed together where you feel amazing and are constantly smashing PR's, but then next session comes and you feel like complete shit and can barely do anything in the gym?
All the time man. That's the pendulum swing I always talk about. Once those sessions hit, THOSE are the ones you have been working for. After that, expect to fall off the cliff a bit. Yup yup.
Paul,Some weirdness going on with strong-15. Over the last couple weeks, my backoff sets have been absolute crap. Still doing fine with the 5,4,3,2,1,1,1 but when I hit backoffs it feels a lot heavier than previous cycles. I guess a more general question is what to check when 1RM strength is moving up, but anything for mroe than 1-5 reps goes all to hell. Thx
Maybe because you're stronger? ;-) Just sayin, that your back offs could be higher %'s than you used to use, thus, you don't rep as well now that you are stronger.
C&B question:You are in the middle of Yankee stadium and a group of 10,000 zombies are swarming into the stadium from all sides. You have to fight your way out of this, and you get a choice of One weapon, One Person to fight by your side , and One song playing as your anthem. What would your choices be? -Nick
Paul, reposting a question I posted a couple of podcasts ago:Question for the next podcast:When it comes to recovery, do you guys think that what matters is the weight moved or the % of the max that weight is for the lifter?Explaining: lifter A has a 315 max squat and lifter B has a 405 max squat. Both lifters do a session of, say, 10x3 @ 85% of their 1RMs. Do you believe that lifter B is gonna have a harder time recovering because he moved more weight, or is it all relative, meaning both lifters worked just as hard and should recover equally. Of course we´re not talking extremes here, such as a 135lbs squat vs a 700lbs squat. Also, let's assume diet, sleep, etc are all in check, so we´re focusing solely on the weights.Thanks for all the effort you put on the blog and the podcast, Paul.
Ahhhh this was the question I wanted to go over on the podcast. Consider it in there for Sunday.
Awesome Paul, thanks a lot.
Are we allowed to ask what personally motivated you (and what exempts you from the 'darksidin' mindset) to take it to the next level ("supplements")? -Dan
I was natural for 20 years. I started HRT and have just continued down that path. I knew one day I'd at least try some stuff out, but not until I had eeked every bit of natural ability out of myself. And because I did, that's why I feel I learned so many lessons about training, and how to train properly.
Thanks for the reply Paul. I think that gives others motivations to keep it natural for a long time as well. I know it does for me.
Would you consider someone on HRT a natural? And for someone who is 23 and already on HRT, is it really that big of a deal to 'blast' a bit extra at some point? Seems like you're pretty much on the needle for life at that stage anyway and might as well...unless it's a personal moral thing.
How or why would anyone be on HRT at 23? I don't really have morals about the sauce. That comes back to being a lifer. I don't care what the next guy is taking either.
I've been on HRT (23) for about a year now. Low test with an unknown cause after a bunch of tests. Treating the symptom pretty much. Feel a lot better on HRT though. Before HRT I never really considered the sauce because of the threat of shutting down natural production and possibly needing HRT later on...but now since I'm already there...makes me think 'why not?' in a way.
Because a replacement dose is not the same as really saucing. You're still just getting what your body should be giving you naturally. It's your body, but I'd stick with the replacement dose, not exceed it, and go as far as you can with that. No different than if you were natty.
I value your experience/advice over my own ideas at my age..so will do. Thanks
I appreciate that JR, and I personally think you'll be glad in the long run that you approached it that way. When you get older and more seasoned, if you wanna sauce to the gills, do it.
Paul, I have a weird deadlift problem. I can deadlift more with my feet elevated on a block than I can pull from the floor, I can floor deadlift more than I can rack dead. With my feet elevated I have no lower back strain at all, the higher the starting position of the bar the more back strain is introduced. I have long legs and a short torso, so I can't seem to set up with my hips low enough with a floor dead. Should I just stick to the elevated deads?
That's because you're getting your quads and legs more involved to initiate the lift, to break the inertia. A guy like you might want to play with bar positioning to start. Move the bar a little closer to your toes, so you can drop the hips down more, and then think about getting your chest up and out more, while driving with your hips off the bottom.
Hi Paul,I was wondering if you and/or Jamie would be interested in commenting further on the recent revelations that several brands of protein powder possibly have significantly less protein than advertised. Storm in a teacup, or legit concern??The original thread on reddit: http://www.reddit.com/r/Fitness/comments/uva9t/big_reddit_protein_powder_measurement_results/Cheers,Aidan
I saw this. We will be commenting on it.
Will you be my boyfriend?-J
I'm taken, but I'm sure you're hot with big muscles.
Paul, I have had trouble with my deadlift for years. Early on, mabie 2-3 years ago, I pulled 530 and that is where progress stopped. When I pulled 530, it FLEW up til 3 inches from lockout and took forever to get up. I realized I was pulling the wrong way and not engaging my glutes at all. Since then, mabye a year ago I started training heavy volume with the deadlift. I did this russian peaking program and was doing 6x6 with 445 at one point. The next session after that 6x6, I felt so strong I pulled 495x5 and after that did 525x3. And also this was after doing tons of glute activation exercises and focusing on locking out with a strong glute contraction. After I pulled this new PR for me, I got injured because of all the volume. A small muscle between my shoulder blades. After I came back, I have been struggling with the deadlift, I know volume is for me and it helps so much, but everyone says volume is bad on deadlift. Reciently I have started training the deadlift for volume and have went from struggling with 405x1 with no belt to doing 405x5 beltless and it was simple. Sorry for the long post but do you think volume is for me? I have bought your strong-15 e-book and read it all and have been doing your program with success on squat and bench but the deadlift singes did nothing for me and I quickly stalled out even with putting in 90% of an easy max. After that I did volume with deadlift for 6-8 heavy triples and started seeing results. If volume is for me how would you reccomend I change the strong-15 routine to add in deadlift volume? Oh and I love your blog and your words are very inspiring!! lolThanks Paul!!-Brian Sinacori
Are you not doing the back off sets in the deadlift?
I was doing those, but after going with the routine as written for 8 weeks, the singles still felt very weak.
Brian it kind of sounds like your upperback is the issue. Are you doing some heavy rows?
Heavy Krocs (one set, today up to 90x20), heavy weighted pullups up to a double (today did 75lbsX3 full extension) (if one week i feel overworked I will just do bodyweight), light lat pulldowns (few sets of 20), Heavy dumbell shrugs for ~4 sets of 20. That has been my back workout for a few months. Well, I just recently threw the shrugs in and they feel amazing. In the past month I have really worked back hard in hope it will help my deadlift.Should I be doing barbell bent over rows? Also, I have this idea of most of the month I front squat and deadlift, then mabye once a month I back squat one week and do not deadlift. I really want to focus on deadlift and I feel the back squat just gets in the way. Front squats feel like they really help my core and don't hinder my recovery for deadlifting more. Sorry if It sounds like I have it all figured out, i don't lol. I'm just seeing what you think of my theories I guess lol. Thanks a lot by the way for your responses.
Q for podcastWhat kind of access to porn did you guys have back in high school or even earlier? For me was my dads stash which was well hidden until I found it. Kids these days probably just get it from the internet obviously.-Andy
Q for podcast.what kind of strength training program or scheme would you guys recommend for a boxer as myself?
Q for you. But u can answer it here or on the podcast if you like.Paul you're strong, in shape, and not taking projectile weapons to the chest any time soon. Having said that, do you ever consider strongman?-KT
Yes. I totally want to do strongman, but I want to get this raw 1800+ out of the way first.
For Paul:I compete in kettlebell sport, clean and jerk. Seeing as it is an endurance sport, gaining mass is not a huge byproduct of the training. What movements would you include in the training if your goal was to pul on some mass without sacrificing performance?
Generally putting on mass without sacrificing performance is more like putting on quality mass. Lean muscle tissue will always carry over to high performance. It's the fat that causes issues.
That was pretty much my point. Anyone can get fat, haha. I've been doing weighted dips & chins, and squats. Anything you would add to that outside of a decent diet?
Incline, curls, and rows. Some face pulls wouldn't be bad either.
Okay, for the podcast. This is completely unrelated to weightlifting but it might be an interesting topic for you to discuss. What are your thoughts on using psychedlics(mushrooms, dmt, ayahausca, LSD etc.) whether it be for fun or gaining perspective on things? Would or have you gets ever experimented with them?
LOL good topic.
Don't know if this has been asked before but would you and Jamie consider filming some workouts together?I would suggest a nuclear bunker as that would be the only building to withstand the force.
I second this idea. A chaos and bang video series like that would be pretty sick. Kinda like the Johnnie Jackson/Matt Kroc videos
That would require Jamie and I to be in the same gym somehow. I suppose we could work that out in some fashion.
Wont happen, because you two are actually the same dude.
What would you recommend for someone who can't squat anymore (but wants to) because he suffers from patella tendonitis in both knees?
Box squats. Really gentle on the patella. Also get you a cho-pat brace.
Here's a podcast request: can you keep all discussion related to training and diet? Nobody gives a shit about weapons or zombies and frankly, the poopdicks in here asking questions about how to raise kids on a lifting blog ought to be dragged out into the street and shot. I'm all for macho immaturity as the next guy but the fuckfaces seeking life advice and asking stupid hypotheticals that merely enable Jamie to partake in his eye-rolling hyperbole makes for boring listening. Talk training please. Leave the zombie bullshit in third grade. P.S. I have no problem with beetus discussion.
Well we're never going to keep the podcast to training only. Just isn't going to happen. The podcast isn't just SUPPOSED to be about training. It's just a time to bullshit about training and/or life/news/porn whatever. Some podcasts have been 90% training and some 90% bullshit. And obviously SOMEONE gives a shit about zombies, porn, women, kids, and the such because we get a butt load of questions asking about it. However with that said, Jamie himself said he wanted to do a training only talk podcast this weekend. So that's what most of it will be.
Actually, I find the other "bullshit" talk very interesting and entertaining. It would be boring as hell to listen 60~100 minutes of training talk. You guys have some nice discussions about non-training-related subjects, and some of them are really funny. Maybe that's just me, but I like it...
Maybe you need a seperate section on the site for anonymous posters to tell you how to improve your blog.
I will do that. Oh wait, I won't. We try to get in a mix of training and bullshit. Training talk can get very dry and boring, and who wants to talk or listen to that for 2 hours? We do need to be a little more balanced, but I'm never not going to talk about the zombie Apocalypse or the beetus.
Nealdouche you're not allowed to post here unless you can deadlift more than 225. Go have yourself a lift, document it, and then post it so you and nobody else can read it. Paul--talk about the biggest confrontation you ever had at the gym.
Q for both of you, favorite zombie movies. Mine (although it's not just about zombies) is definitely cabin in the woods. Nice balance of comedy and horror scenes
I like the mix of training and non-training stuff, too. Even the "bullshit" stuff is sort of lifting-related:Zombies: How strength helps in emergencies & worst-case scenariosWomen & Porn: Lots of guys lift at least in part to impress womenKids: The only kid-related thing I've seen was a question on how to get kids interested in training--definitely on-topicAlso, I think my fellow Anons should lay off Nealstar.......
I don't think Jamie and I could just talk training. One of us eventually says something that sets the whole podcast off..........
What's the best way to protect your kids and porn stash during a zombie apocalypse? (Also, the zombies are all hot chicks with big tittays.)
My question is for you and Jamie. What do you guys think about mobility training? There is this site http://mobilitywod.com/, in which the guy (Kelly Starrett) teaches exercises to improve mobility, positioning and recovery. Some people think it`s bullshit, but I say it's really good. Some time ago I was having postural problems (due to sitting all day long) and lots of back pain. After I started doing mobility work, my posture got much better and I don't have back pain anymore.
Q for you ! I need to add something to strengthen my upper back erectors/mid back erectors i often during lost my straigth back when i deadlift cos of that.. any tips ?
That's not uncommon when you start pulling heavier. Just back down and get more sets in. Also make sure you are doing enough rows and face pulls.
hey paul I remember you saying you were in the air force, just wondering what your job was. I am in big blue and got stationed few hours north of ya up in omaha.
AT the time the air force code was a 3c031, which is a computer operator. I was stationed in Goodfellow doing support for the Intel group out there. Good times.
ah i got ya, kick ass. I actually went to Goodfellow for the intel tech school there, small world haha. love the blog man, and can't wait for my shirt to come in tomorrow!!!
Very cool. And thanks for the support man.
Hi Paul,How would you rate Madcow 5x5 as a program for someone with lifts (1RM) of deadlift 400 squat 310 and bench 250? We all know linear progression schemes bite the dust at some stage but I'd imagine that the above figures would be too low to worry about such issues. It may be possible to at the very least turn the 1RM's into 5RMs or is that unrealistic on this sort of program?I'm concentrating on 3 sessions a week so I figured I'd give this a shot.Patrick
Yeah Ed Coan and Capt Kirk only used linear progression to like 100000 world titles. Stop reading Westside shit and stuff from bodybuilding.com from guys that can't squat a broomstick. I did well with MadCow coming off two injuries. After my full strength returned, it was too much for me and I had to go back to my usual style splits.
Ah fair enough, cheers Paul. I haven't read stuff from BB.com for quite some time though, there is a lot of shite spouted there! Patrick
Linear periodization will work just fine if you implement it right. Most guys say it stops working because it can be rather boring. But too many greats used it to set records that still stand today. If it didn't work, that would have never happened.
BTN press (Klokov style or regular) or regular Presses for shoulder mass?
oh PBN easily........
Figured that, what's your reasoning though?
Because the delts do more direct work, where in a front press the upper chest and triceps really get involved. In the PBN the grip is wider and directly over the deltoids, so the triceps are taken out of the movement a little more, pretty much no pec involvement. The delts end up doing the majority of the work. This is why most people can't PBN very much in comparison to military pressing.
Hey Paul,I just started reading yours and Jamie's blogs not that long ago, and ya'll write up entertaining material thats for damn certain. Just for shits n giggles, it'd be cool for you to elaborate on the comment you made earlier re: "Bodybuilders in the 80's and early 90's used low fat higher carb diets to get shredded. I have no idea why we've turned into such a group of pussies about carbs. Carbs are fine if you choose the right kind." You think you'd could name a few folks and their eating habits in that regard? Because it'd be killer to see you delve into this while we all know Jamie is a big advocate of high protein, high fat diets with cheat windows. He has done research and posted several articles with prime examples of the eating style. You'd think you could do the same? This mainly caught my attention, because I managed to lose 120lbs of fkin' fat (good riddance) via high protein/high fat. But now I am at a sticking point. So, Im curious about the "other side" of dieting. Actually that could be a good debate for the podcast as well.
I need to find the video but there was a BB'r in the 70's that trained with Arnold and all the guys, that said they all used low carb back then. However in the 80's, he switched over to low fat, and it was the leanest and hardest he ever got in his life. I know higher fat has become all the rage, but low and no carb diets are fucking balls. You can't have protein muscle synthesis without insulin and you don't get fucking insulin response on keto diets. I think those diet suck personally, and by the end of summer will have some pic to go with my opinion of them sucking.
So, the video with Ric Draison? Well, that's an interesting perspective. I will check it out, but i doubt it will do me much good. I'm deaf and cant hear jack-shit. And those fkin' subtitle buttons on youtube make everyone sound like a rambling idiots due to the fact it's based on what the audio translator THINKS it heard you the person say. Almost like the new iphone gadget. That's why I asked if you could write something in that nature.Well, clearly it has become all the rage and perhaps for a valid reason, it does work for certain folks. For me, I was able to lose a shitload of fat, but however--I was never able to "blow-up" and put an ridiculous amount of muscle on. Even during these days, (I am not as strict as I was before), but when I'm nixing the carbs, eating a shitload of high protein, fat, and green veggies. I get lean(er) as fuck. Carbs always made me feel extremely bloated n soft, then again...those were mainly for my cheat days...not for the purpose of leaning out. I'd be interested in trying the other side of things to experiment. Although, I will state...even tho the insulin issue is a bitch, it doesn't mean you cant get strong as fuck without it. I was able to build myself to a max of 640 2 years ago at a BW of 210 (with singles n doubles, i might add).
Basically he said he did what everyone in the 80's did. Went to low carb, moderate carb, high protein. And he got the leanest he'd ever been. All the bodybuilders in the 80's and 90's did low fat and the truth is, the conditioning of the BBers in the 90's is far better than what guys are today. I'm not sure if it's the diet and/or drugs but guys are in fact softer on stage now. The bad thing about low carb diets, is that no one is going to get big on one. No one. Muscle protein synthesis needs insulin to happen. That can't happen on keto and super low carb diets. So while they are good for getting lean, they are shit for building muscle. I will argue to the hills with anyone on this because no one EVER got massive doing a god damn keto. And you can get lean on low fat. Fact is, whether the scientific nerds like it or not, a calorie is a calorie. And all you need to do to shed bodyfat is get into a deficit. Low fat, low carb, whatever. You just gotta find what you like. And I HATE low carbs diets. Fuck that.
You or Jamie ever take any nootropics?
Podcast question: What are your recovery strategies like, ice/foam rolling/prehab work?
I got one for the podcast Paul:How the fuck do I deal with stretchmarks. This shit is completely unattractive, and it's on one of the bodyparts(front delt/bicep area). Any tips?
Dude, stretch marks are your war scars as far as lifting goes. Enjoy them.
When the Hell did Behind the neck press been dubbed evil by the so called experts. Ive got copies of Iron Man mag when they had articles about the value of them. Hell bench legend Ted Arcidi was know for them in the 80's. Now of days if you do them people think your God Damn Rotator cuff will explode. Thanks to all the experts.
i love PBN. A fucking staple move if there ever was one.
Question for the podcast or otherwise...What do you think about the ECA stack???
it works, that's for certain. i get the shakes and crash with that shit tho. jamie does just fine on it.
Cool... Thanks for the response. I just started it today. Only time will tell. Trying to lose that 10% BF that my ass and pseudo beer-gut keep holding onto. That should put me at roughly 240 at 10%... I'm thinking that I'll be pretty jacked. But we'll let the chips fall where they may. Great blog.What size shirt are you wearing in the pics? I'm thinking we'll take about the same size. I don't want to swim in an XL if the large runs big.Thanks again, Steve
Just an XL.
50% sets or AMRAP, which technique due you prefer for mass?
50% sets generally require AMAP. So....50% sets
I remember somewhere in one of Jim Wendler's articles he talks about how having big legs is cool, but no one notices. My legs are so fucking big that EVERYBODY notices. My squat and deadlift are very decent, but my bench and mil. press blow. My lower body strength and mass is totally unproportional to my upperbody, so would you have any recommendations to try and get bigger and stronger up top while really just maintaining down low?
I've honestly never seen anyone outide of Tom Platz, in my entire life with that problem. So you may be overstating it a bit. Either way, my normal split of chest/shoulder/tri, legs, back/biceps is basically two upperbody sessions in 1 week with 1 leg session.
paul i think the vids on youtube you were talking about are by ric drasin have watched his channel he talks about training with arnold, diet and interviews old school guys like robbie robinson bill grant -frankie
Podcast Q:What is the craziest thing you've seen at a strip club?
i hate strip clubs. I think Jamie does too.
Craziest thing i've seen, is chicks uninterested in fucking, charging you for the pleasure of seeing their naked unfuckable bodies whilst you could go next door and fuck a slightly less hotter chick for the price of a vodka.
ma nigga, PREACH!
WTF is AMRAP?
As Many Reps As Possible.
You mentioned picking movements that fit your goal. Let's say I want to balance out my chest and put some mass on it but I'd still like it to have some crossover to my overhead work. Would you say a DB bench is a good option (using a neutral grip)? Or would I be better off with an incline or CG bench?-Nick
Close Grip and Incline.
Paul,I hurt my shoulder somehow (not even sure if it's training-related) which means I cannot get tight under the bar when squatting. What's the best alternative in order to avoid stagnating, what should I focus on:Front squat - Safety bar squat - Trap bar - Leg press.Which one will give me the best bang for my buck?Thanks.
Go with high bar squats. You don't need to be tight in the back in order to do high bar squats. The bar just sits up on your traps.
hello, What do you think about high rep deadlifts that stuart mcrobert talks about. Like deadlifts for 10 reps or higher. Or is it better in the deadlift just to stick to 6 reps and under?. When they say high reps in deadlift do they mean with a trap and not a straight bar. thanks
Good in doses. And some guys do well with reps on deads. I'm just not one of them. Reps don't build my dead, however I do know guys that it does work well for. The dead is a tricky lift, you gotta really find what works for you.
Podcast,What are your opinions on the YouTube "fitness gurus"? They have a rather large following, but what they preach is really on the side of bad broscience: Deadlift and squats are dangerous, you need to eat every 2 to 3 hours to build muscles, you need to work each muscle group only once a week or else you'll overtrain, you shouldn't do heavy weights for low reps, etc.I think they're misleading a lot of people (especially younger viewers and beginners), and what's worse are the people who take it dogmatically in the comments and attack anyone who has a different opinion.
Well people have to learn how to develop a bullshit detector. So until that happens, people will listen to all sorts of advice. It's a free country, so everyone has a free voice. It's your choice to listen to it or not.
Hey Paul, if I'm going to take some time to get lean & then look at adding some size, do you still recommend using the LRB Template as you wrote about last year in your Proper Programming post, or will there be a template you prefer to use while dieting in the new book?
Generally when I am focusing on losing bodyfat, I put conditioning at the forefront and just lift heavy twice a week. That's the route I would go.
Paul,Do you think Berardi's 10 rules of of nutrition are good basic guidelines to follow alongside of your philosophy for "be strong, be in shape"?
Yes. i think they are very solid.
Thanks for your input Paul. I was thinking of carb backloading, but it seems like with Berardi's 10 rules would be a better fit for me. I'm nowhere near as lean as you are (likely in the mid 20's bodyfat percentage wise), and I feel like CBL might not be the ideal protocol for me.
Paul, I spent some time training under Josh Bryant and had great success. Money however became tight so the one on one training went out the window. From that experience I know now that I do better with low reps on the powerlifts. Josh had me working up to a triple or double sometimes then hitting some "speed" triples around 75-80% for a lot of sets of 3-4 reps. I've no idea how he picked my weights. It wasn't balls out from day one, it was triples I could nail but were still heavy as hell then as weeks advanced it was balls out until I finally stalled (with deload every 4th week).I'm trying to navigate without him picking my weights so I just decided to start with 90% of my top 3rm currently for each lift, working up to that for a top triple each week, and tack on 2.5-10lbs each week from there and keep plugging way with the limit strength template he wrote for me. Curious if you had any insight on this? Any thoughts you might have on this would be great, thanks.
Better to work backwards IMO. So figure out say, 6 weeks, then work backwards from there. Get a single or triple in mind, that realistically you would like to hit. Then just knock out 10-20 pounds each week going back 6 weeks.
http://www.scribd.com/mobile/doc/77623802?width=1280If you like to train heavy a lot of blokes here in Australia love this system for their big movements.
What's the best thing about being big and strong?
For me, my kids thinking it's cool. Having a big and strong dad to look to. They think that's pretty awesome. So I do too. Also just the confidence you get from reaching goals and conquering things you thought at one point, maybe you couldn't. Probably too many to list really, but just the admiration I get from my kids is worth it all.
So when they say "My dad can beat up your dad!", they really mean it! :-)
hi paul. what exercises do you think are best for the neck. Is Deadlifts and Shrugs enough to get a huge neck and traps. Or should I invest in a neck strap??.
Im this very Q&A....neck crunch with a plate on your forehead.
Paul,I have a pretty noticeable imbalance in that my erectors and traps are noticeably bigger on my dominant side. I've been trying to focus on activating the weaker side when doing barbell stuff; and doing extra sets for the weaker side when doing dumbbell stuff, and that's about it.Is this something that will even itself out over time, or should I be more worried about it?
Over time it should if you keep at it with the uni lateral work. Just continue to be self aware about it, and continue trying to correct it.
Unrelated to anything, but, the fist design on top of the page is the same as the hardcore logo in the iForce video:http://www.youtube.com/watch?v=XPTizb4vPrI&feature=youtube_gdata_playerThat'd be pretty lame if they ripped of your design I think.
Yeah I pulled 'em and looked, that's the exact same fist.
I'm thinking of attempting to set a new eating record in Swedens best rated cafe "Vegabaren". It currently stands at 2360g consisting of mostly burgers and milkshakes. If I manage to beat it all the food is on them. Any tips?
Eat as much as possible?
Paul,Just got my shirt, it's fuckin badass...and comfy. Q 4 U - I also have an imbalance question. My chest is strong compared to my back. This is due to many years of stupid training aimed at impressing the ladies. Now I have thoracic pain and posture issues (which may also be due to the body armor I have to wear). I've been trying to correct it with a lot more pulling and less pressing but my fuckin rhomboids hate me. Any suggestions?
Face pulls everyday on top of what you are doing. Lots.
I think I remember you mentioning that if you were to start over you'd focus on a single technical lift at a time, and mentioned doing squats, bench, press, chins and a shit-ton of rows, but no deadlifts (not at the beggining at least).Am I delusional? Would you say this is a good exercise selection for a newbie (someone squatting less than 1,5 BW and benching BW)?
No, no deadlifts. Funny thing is, Ed Coan isn't having that pupil of his deadlift right now either. The main reason is that the squat does enough for the noob in terms of strength, and it takes time to learn how to do the squat properly. No reason to throw in more guess work with it by adding another lift. Pick easy lifts to perform that allow for fast progression.
I just want Monday to be come already. Looking forward to the book.
MY graphics design person is telling me she may need another day or so. Either way, it will be this week.
Hey Paul,What would you recommend if you suspect that you’ve programmed too heavy? Stop and reset mid cycle (or) ride it out?Thanks man...Aaron
Ride it out for the cycle. When you stall, reset.
hi paul thanks for taking the time to answer this questions can u give me some tips on the setup for hack squat or any tips in general aboute the lift thanks again
Just search around on that one. I give it a an option but I haven't really done a lot of them.
ok i will .im trying to use the advise you gave me about incorporating them on my training(deadlifting routin)p.s. and thanks for the quick respons man thats realy cool of you
No problem.If you look up Brad Gillingham, he did a ton of em years ago. He may have written some stuff about how he did them.
BOOKS OUT TOMORROW, BOOKS OUT TOMORROW, BOOKS OUT TOMORROWBAHAHAHAHAHA.Not really a question; just expressing my excitement.
My graphics designer has to be done first. She's telling me she might not be. Don't worry, if there is a delay it won't be long.
What's your opinion on roadwork and conditioning? I want to incorporate some steady state running because that was always my weak point.
I personally hate it. If you like it, get after it. But I found that strength took the biggest hit when I did that stuff.
paused benching (i tend to get loose at the bottom of the bench despite tons of PC work) worth a go in the gym instead of just at meets?
I pause all my benches. I personally think pausing teaches you how to be explosive off the chest. And you probably get loose at the bottom because of your setup. Not because of back work.
cool.i just included that i do a lot of back work because lats also play a role in bench. thanks
The lats don't really play a role in the bench at all. This is a geared lifting methodology. Not a raw one. The upperback plays a bigger role in raw benching because it's what you use to create the support on the bench. However lats play pretty much no role in raw benching. In geared lifting they play a role to help pull down the weight. I really wish people would stop reading geared lifting articles and repeat things like this.
How would you approach a dead line to be in your "best" shape when your strength is there but your conditioning is a step or two behind? The time frame is a month to two months. Book will be sweet can't waitSteve
Paul, what do you think of Lyle McDonald's Ultimate Diet 2.0?
Don't know anything about it, but one of the things I like about Lyle is the fact that he knows, you're not going to get massive without carbs, and that keto diets work best for fat loss only.
Ah ok. It's basically:- Very low calorie/keto setup (talking 1500 calorie range) for the first 3.5 days along with 2 depletion workouts (high reps, low rest periods)- Massive carb refeed (1000+ carbs) over a 1.5 day period (Thursday P.M. and all of Friday)- Moderate carbs/calories on Saturday and Sunday with 1-2 heavy lifting sessions - Moderate paced cardio on refeed days.People tend to report it's very good at retaining mass while shedding the fat. Those first 3 days seem very intense though with calories and carbs that low. Not sure if I could survive..or if I'm just a giant vagina (probably the latter).
Hi Paul,Do you consider Jamie to be that elite 1% (that can build mass even on a low carb, high protein high and high fat diet -- Apex Predator Diet) because even though his weight didn't change much the last two years but it looks like he got a lot bigger?Thanks.
Well let's see, Jamie is the #2 ranked 181 raw guy....beltless. Trains 10-14 times a week on a keto and is 200 pounds or so at around 4 foot tall. You tell me....
I finally got down to 15% bodyfat (from 30%). I'll spend the next couple of months overshooting my goal bf%, then I look forward to getting thick/solid/tight off the new Big-15 program. Can't wait! (Even if it'll be a couple of days late.)
Big-15 is the absolute shit. My incline (the bane of my existence) has gone from 210 to 250ish after a few cycles.
That's retarded. I didn't mean for it to work that well! Seriously, awesome man. Wow.
Looking to help the girlfriend with her first chin-up, what was your plan of attack with your daughter?
Ladders 2-3X a week minimum. 1,2,3,1,2,3,1,2,3...etc
Here's a question -- let's say you have a skinny-fat friend being charged with a felony that he didn't commit, but that there was a pretty good chance he'd be sent to prison anyway. Thanks to the slow workings of the legal system, he has about a year to get in as good a shape as possible before he's sent off. How would you train him to minimize his chances of getting his ass kicked (or worse)? Let's say this guy's scared shitless and will 100% follow any instructions you have to the letter, so motivation's not an issue.