I am doing my no-deload deload. I need some time off for a few days as I feel beat up in my joints, and my mental wanting to be in the gym has waned. This is my usual tell-tale sign that I need to pull back.
If you have a question and have not bought Strength Life Legacy PLEASE PLEASE buy it. Everyone who is a regular here knows I am not a salesman, so I do not write this to take your money. I write this because LITERALLY, every training that has been asked of me since the books release, can be found in the book. 90%+ of the questions I get each week have an answer in there. It took me this long to write that book for a reason. I wanted you to be able to open it when you had almost any question, and find an answer.
Someone asked me about how they should set up doing a cycle of stiff legs......it's in the book (My Deadlift Sucks chapter)
Someone asked me about rehabbing their piriformis........in the Rehab Chapter.
Someone asked me about what to do if they were short on time in prep for a meet.......the Strong-15 short cycle.
As far as the paperback goes....the answer as to when you will get it is this -- I will stop taking pre-orders Monday. That night I will let my guy know how many to print. When he is done, I will ship them. So expect a couple of weeks from now.
I had a great question this week about guys who have been stuck on lifts for quite some time. Of course, I answer that in the book however let me go back over this so you can get an idea........
The majority of your year should be spent working on your BASE. This means your muscular base. NOT 1 rep max strength training.
Building your base requires reps, reps, reps, reps and reps. I don't give 2 shits what some 170 pound asshole from reddit or bodybuilding.com tells you. You need to eat carbs, and train heavy as fuck in the medium to high rep range. That's 8-12 for most upperbody movements, and 15-20+ for lower body. If you don't believe this, ask Stan Efferding or any other guy that has put in his work over the years. Reps and food = mass. Lower reps = strength. There is some carryover from one to the other, but one works better for one thing than the other.
You need to be spending all of your time training to build a bigger foundation so that your strength ceiling become as high as possible. This is done with food and "bodybuilding", i.e. reps and more reps. If you're fat, get in shape (in the book), if you're skinny, eat and train your nuts off (in the book? no way?!!?).
"Paul, I'm only a beginner......what should I..."
....it's in the book.
If you have read SLL, and still are confused, that's what I'm here for. But take advantage of the knowledge I put into that thing. It's basically my entire journey of lifting and learning. I was not an genetic mutant like a lot of guys. Everything that I have, I earned like the average joe. So the book is full of stuff for guys who struggle as I did. So if you think I'm some genetic outlier because of where I am now, you are wrong. That's over 2 decades of blood, callouses, and pain I've endured. Let it help you.
I also want to say for you guys that keep writing in to me, to tell me about your PR's and mass gains, or how you have lost weight and got into the best shape ever -- that's such a blessing to me. I write and put in all this time to help you bastards. So when you guys write in and tell me about your progress, fuck, I live for that. I know what it's like to be on that end, frustrated as hell about training and feeling like dogshit about it. Nothing makes you feel more alive than seeing progress something you feel so passionate about. So I know where you are coming from, and I feel like a god damn champion for being able to help you out.
Thanks to all you mother fuckers for making each day for me an awesome one. My only wish is that I had a million dollars so I could retire and do this as my only job.
To add, in the coming weeks I want to talk about all the ways you can use each of the cycles for different lifts, all at the same time. Sorry to sound confusing, but some of you are doing it already and that's fucking awesome. That's using your coconut to be your own lifting "Doc Brown". In other words, you can use the strong-15 for your bench in the same cycle you are using the big-15 for your squat or incline or whatever. Especially if you are a guy like me, limited to doing certain things anymore on certain movements (I can't do reps on bench except for maybe once a month).
So I want to go over some ways to setup some cycles to fix lagging areas and weak lifts. I'm stoked about it. Consider it like some extra chapters that weren't in SLL.
I am in the planning stages of doing some seminars with my buddy Phil Stevens. If you are a gym owner, or think your gym owner might be interested in having us out, give me or Phil a shout out. You can contact me at firstname.lastname@example.org or Phil at email@example.com. We will be doing 2 day seminars where we go over squat, bench, dead, assistance work and Olympic lifts (Phil will do that, not me, you know better). Serious inquiries only, and I will not do any gay for pay. I had to throw that in there.........
I hope everyone is having an awesome fucking week.
"Paul, I'm only a beginner......what should I..."ReplyDelete
....it's in the book.
You're sense of humor = I love.
I try. :)Delete
I love the SLL. I did have some questions though. I would consider myself an intermediate (Bench 315/Squat 425/Deadlift 600). I realize though that I really should be focusing on mass. I don't look as muscular as I want to be...so my question is should I just be doing the older LRB? Like heavy legs/heavy push with the following week doing light legs/light push/heavy pull? I know you said in the book that the Big-15 is for advanced trainers only. I just didn't see any PIT like 50% sets or RP sets in the older LRB template and was wondering if I really just want to get bigger should I be doing the older one? I'm guessing the answer is yes but just wanted to confirm
The intermediate routine is in the book. No joke. ;-)Delete
Yep, towards the end. I know this may sound ridiculous but would it be terrible if I added some curls/extensions at the end of the upper body days to fill in the gaps so to speak. My arms seriously lag behind everything elseDelete
What's your close grip bench for? And dips? and overheads? When is the last time you added significant poundage on those lifts?Delete
I could curl more when I was 17 and was 210 or so. But my arms are 2" bigger now than then. What do you think the difference is?
You had arms at 17 that were only 2 inches smaller than they are now? Christ.Delete
The problem is I really can't feel my triceps that much when I CG Bench. I feel it in my chest but not my triceps. For Dips its my shoulders/chest and overheads have not increased my triceps size as much. When I started training I neglected triceps completely so I feel as though I don't have a good muscle mind connection with them. I have added 25lbs on my overhead over the past 6 months. I don't know if that;s a lot or not. That's not to say my triceps have not gained any size but everything else seems to respond to compound exercises for me.Delete
I don't do close grips to "feel" my triceps. They will grow due to moving more weight. Again, do you think that benching 405 for reps or doing pushdowns will build bigger triceps?Delete
Ya, Benching 405 for reps will def lead to bigger triceps. I guess sometimes I just doubt that I will be able to do that. I started at 140lbs and could barely press 95lbs when I started training but you are def right as usual lol.Delete
i was there too once. do you really think you're going to have 19" arms because of pushdowns and shit?Delete
Ya, you are completely right. I sometimes lose sight of the bigger picture. I'm still young (21) and like many other guys want to get big fast. I'll come back and let you know how my arms are in a few years when I can bench 405 for rep :)Delete
This thread is inspiring. If Jeremy really takes this advice then he is wise. Good on ya PaulDelete
Paul, in the book you talk about how some guys just do better on short cycles altogether. If I were to continue to run short cycles, how should I progress after the five weeks is up and the lifts are still going well? Just pick a weight that's reasonable and keep trying to increase the max by 5-10 lb every run through?ReplyDelete
I'm thinking I already know the answer to this (not only "in the book", but in the LRB template section), but figure I'll ask just in case. In your intermediate routine, the 1-legged squat: Should these be unweighted? Similarly, is it just tossing my back leg on a bench and squatting like that? The last one I ask because I don't trust my balance nearly enough to try and do a pistol squat in a public place, hah.ReplyDelete
Thanks in advance!
I've done em both ways, but I like 1 legged squats unweighted for a shit load of reps and sets personally.Delete
Out of curiosity, can you do a pistol squat, or do you do them split style? (If you can do a pistol, can you upload a video of that? It'd be awesome to see!)Delete
No idea, I've never tried it.Delete
Paul, I've got SLL but still have a question (sigh, I know).ReplyDelete
What would you recommend for an intermediate that is progressing on a upper/lower/upper, lower/upper/lower split with the old big-15 cycle (cycle on the incline press only right now ) that simply feels like they can train more and wants to train more?
My lifts right now are 315/465/540 and I have a lot of time on my hands being out of school right now. I can eat/sleep all I want, and I would like to train up to 6 days a week (ala the new big-15) while I can, but would still like to heed to your advice of that routine being for the "advanced trainees only". My goal right now is to bring up my chest/shoulders/tris for BB purposes and I respond well to high volume. Ideas?
I think that 315/465/540 should be strong enough to proceed into the new big15.Delete
Paul, your and Jamie's lifting philosophies are very different. Your a rep guy, while he rarely goes over 3 on all lifts. Comments?ReplyDelete
I think that Jamie doesn't have much of a choice because you can't really rep on keto diets. Not possible.
This is true! Also, Jamie is working on beating the 181 squat record and adding too much more size would make it too hard to cut to 181 to compete. I also compete in the 181's although my walking around weight is only 178 or so. My best lifts have been 550, 340, 625 which I'm hoping to surpass in this next year. I've dealt with a few injuries over the last few years and I'll be 45 next month so it's a slow road back.Delete
Alright cool thanks PaulReplyDelete
What makes you an authority on anything?ReplyDelete
I dunno I guess 23 years of lifting, training people, competing, and shit like that? What makes you anything more than a troll?Delete
OooOooO good come back! Notice how such comments are left anonymously, as if leaving a name will lead you to identify them in a public place and commence ass kicking, lol.Delete
Seriously though, have you thought about opening your own gym? I am sure it would be more than a success.
I did have some other training questions but will wait until I have bought and the read the ebook, I expect to learn nothing from it since you're not an authority on anything.
I have thought about a gym, however it's one of the riskiest investments you can make from a business owning perspective.Delete
The book sucks. You won't learn shit. I have nothing to offer.
Great book. For some reason the overwarmup up works for me on the squat and bench but not deads. No biggie, just strange...ReplyDelete
This is not uncommon.Delete
srs post ask Jamie is he can get his boyfriend Dean Coxx on the podcast, dude is pretty solid and he's probably got some good training ideas and fucked up storiesReplyDelete
1 gay porn guy is enough for me on the show.Delete
Jamie never said he was gay by his definition. That woiuld require "dating".Delete
I said gay porn.....Delete
Q about the mass-building routines/over warm-up system. you now recommend keeping the working weight the same but inc reps each week. do you also keep the over warm-up weights the same (i.e work up to no more than 85%) or slowly increase that each week?ReplyDelete
85% the whole time. You're not trying to max out here, you're just trying to prime the body for that back off set.Delete
Because you've opened the flood-gates on "I read the book, but..." questions, I just want to say that I thought one of those questions, scanned back through the book a couple of times, drafted the question here, scanned the book a 3RD time, and found the answer. You really did a great job with this thing.ReplyDelete
I still expect to answer questions, but I wrote that book because I wanted someone to have an answer to almost everything in regards to how to program.Delete
I'd love to attend a seminar Paul. Come to New JerseyReplyDelete
Get your gym guys to contact me.Delete
Hey man - I was reading some old stuff I had saved on my computer, and came across an article that you had posted on EliteFTS back in 2010 - http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/. Do you still like that program you wrote, or do you think the programs you have listed in your book are better?ReplyDelete
Hey Paul, great job with the book man, me and my wife loved it!ReplyDelete
I noticed a problem with my OHP a few weeks ago and i'd like to ask you about it in case you have any idea what to do.
When i OHP relatively moderate weights (60-70% rm) everything seems fine but the moment i try something heavier than this my weaker side is "left behind".... imagine the barbel being in a diagonial position sort of... my stronger shoulder pretty much takes over.
I hadn't really payed much attention to it but i've been noticing that my strong shoulder is bothering me after OHP days (propably because it gets overloaded).
I tryed focusing on driving both sides at the same time but it doesn't seem to work with heavier weights and i fail the rep usually.
What should i do? Note that i have scoliosis so it could be the root of the problem.
Ahhhhh yes, if your structure is not as sound (like mine in the bench because of my left shoulder) you're not going to come up even.Delete
Just db press.
pretty sure this isn't in the book, and it's not really a training question either. I know you're an Arcidi fan, do you have any idea what his form on PBN was like? I read that he always started with bar on his traps, but does that mean he did Klokov style presses? If so, that'd be pretty fucking amazing considering he did 'em with 400lbs. My guess is though, he probably did the first rep from a dead start and then went to ear level on subsequent reps.
If you happen to have any inside I'd appreciate it.
Ted used a closer grip for his PBN work. Not sure about how he repped it.Delete
Judging from the few pictures that exist of him doing the PBN he did use a more traditional grip width. Not a clue how he repped it though. Thanks for answering, guess we'll never know..unless someone happens to come across him or something.Delete
Speaking of PBN, do Jim and you ever get into arguments about it? He seems to hate the lift.
Ted started with the bar in his traps but only repped to the back of his head. I think it was Yates who told me this (Ted had a gym for a while in London and Yates consulted with him some times.)Delete
Paul you should try to get these guys into the podcast. It would be AWESOME to hear how the legends like Archidi or Kazmaier trained from their own mouth. I know you're working on it I'm just giving a suggestion, gotta do it before these guys die cuz they aren't getting any younger. Haha just joking.
That would make sense.Delete
I try to get anyone on. I've contacted Jason Statham and Henry Rollins so contacting someone like Yates is no big deal to me.
Much obliged, Josh, that seems to be in line with what I was thinking judging from the pictures I've seen.Delete
As for getting legends on, shit, that would make Chaos & Bang even more awesome.
Well, I typed out about 2000000000000 words giving you my whole training history, decided to shorten it alot so you get the idea;ReplyDelete
You like hearing about how you've helped dudes, so here goes.
Started training September 2010, did BB style stuff, went from 127 to 185. But come 2011, I realised I was weak as fuck, I was show and no go (although I wasn't much that show either..)
Started strength training September 2011
Hated bench. Stopped doing that in like a month
Retard strength got me a 315 Squat, 418 Deadlfit, 135 for 5
Overhead Press PB's in January 2012
Shit form on everything, got me seriously fucked up, sciatica, both itbands messed up and in pain, huge inflamation in both elbows.
Stayed stalled and shitty for 3-4months, then found these blogs, yours and Jamies. I've started benching, I've stopped overeatting huge amounts, down to 171, I actually look like I lift weights now, it;s fucking awesome. Still chubby but a lot leaner than I was.
Anyway, lifts; Bench 182lbs for 3, all paused on the chest for 2-3seconds. I've done 1x3 with 315(I Squat highbar olympic style very deep), no more Squat morning, actually using my legs, my back, my whole body to Squat. My legs are looking awesome. And Deadlift, I'm still playing around with my form, stances, and so on.
So In summary, after reading ChAoS and PAIN, & LIFT-RUN-BANG, I've gotten considerably stronger, bigger and leaner.
What the fuck else is there to want from your training?
Thankyou Paul, thankyou Jamie.
Paul, you said people shouldn't have heroes, because everybody has done something that others wouldn't approve. I can't agree more and I remembered you also mentioned you were reading Game of Thrones, I wonder if you noticed that GRRM has this same line of thought and employed it on all his characters, for example Renly and Loras were gay despite being kick ass knights, Robert was an asshole, the Kingslayer fucked his sister, Dany watched her brother die and did shit, even Ned, the "white knight" of the series, fathered a bastard despiste all his talk about honor and shit.ReplyDelete
All great points. Generally people see their heroes as infallible entities. Something they marvel at, but feel they could never be. Then they base their paradigm around said person, and their world gets shattered when that hero changes in some way, or something about them comes out, taking some shine off of them.Delete
The best thing to do, IMO, is admire someone for their achievements, but don't place anyone on a pedestal because 99 out of 100 times they will eventually end up disappointing you.
re:specialisation programs. obviuosly the rest of body is getting trained "maintainence" so what sort of set/rep scheme would you recommend when, for example in "shoulders (p111), it reads "Thurs - Squats"?ReplyDelete
Also, just a query regarding that particular program. Mon is PBN woring up to 3singles+back-off+50% then Tue is Press+Arms? i.e heavy press Mon then press again Tue?
It's maintenance. It doesn't matter what you do for squats, just don't tax yourself.Delete
Again, during a specialization phase, the only thing that is getting heavy and hard attention is what you are specializing on.
My guess would be, because of these two questions, you REALLY probably don't need to be specializing.
haha maybe not although the questions were merely asked for clarification, particularly regarding the shoulder program schedule; mon is PBN working up to 3singles+back-off+50% then following day is Press (again)+Arms? i.e heavy press Mon then press again Tue? thanks.ReplyDelete
"Again, during a specialization phase, the only thing that is getting heavy and hard attention is what you are specializing on."Delete
Feels like I answered it already.....
yeah ok, obviously stupid question. just looking over the other specialisation programs i didnt see any with a similar set-up of same/similar big compound exercise on day1 done again day2. guess i'm not ready for those specialisation programs . . . . oh yeah, you said that too! thanks.Delete
Reason being is just general overall training. Even when you specialize you should still be hitting the other "bodyparts" with something.....just at maintenance level.Delete
yeah i get that paul, it just seemed a bit strange looking at the other programs with those heavy presses with back-off+50% on mon then press again tues as it's not another bodypart (same bodypart, very similar exercise). as you said, that i don't "get it" probably means i should not be doing it!ReplyDelete
LOL possibly not. ;-)Delete
Hi. What does the 15 in your program names stand for?ReplyDelete
Also, what kind of hit should I expect to take switching from touch n go to paused benching? I don't bounce off my chest or anything, generally keep it nice and controlled.
Thanks in advance, and great blog and book.
5,4,3,2,1 = 15Delete
No idea on the hit you will take. That will vary from person to person.
Like I said in your other post, I bought your book and love it. I'm sort of wondering where guys that are sort of sandwiched in between your definition of intermediate and beginner. Your intermediate routine looks really nice, but you're saying that it's really for guys with 200/300/400. I'm running a 330lb deadlift, and a 250 squat. Bench sucks ass and is at 180 (none of these are maxes, I don't test 1RM). Would you tell a guy like me to guy ahead and hit the intermediate routine, or stick to the beginner stuff?ReplyDelete
Seems like overanalyzation maybe, but I obviously wanna make the most of my noob gains.
Beginner. You still aren't moving enough weight to even cause an in-road to your recovery so go with the beginner routine.Delete
I needed a wake up call about doing reps and eating carbs. I know you've been advocating bodybuilding training for as long as I've been reading this blog but mind wasn't really primed to internalize the message. Low rep training is addictive, and it's hard to stop doing something(even temporarily) that worked so well, even if it's not working so well any more. Fuck it, I've had too many lifts grind to a halt, and as much strength as I've gained over the past two years, I haven't gained a fraction of an inch on my arms. Time to start busting out reps and eating like a psychotic bodybuilder from the 1980s, at least for a little while.Delete
That sounds just like what I did these past 3 months. I ate till I felt slightly depressed while doing the old big 15. Man, a lot of pizzas and weightgainer with whole milk... Went from 176 lbs to 194 lbs in two and a half months without getting fat. A little chubby, yes, but surprisingly little. Got a LOT stronger, especially in squat and deads. Strength is holding up really good as I'm dieting down and hill sprinting now. Fuckin inspiring. Paul knows what's what.Delete