Thursday, September 20, 2012

Weekly Q&A

Non-Podcast Q&A.  Please read again because I put that up a lot and still get questions for the podcast.  We already have the podcast lined out for this weekend.  So this is NOT the podcast Q&A......

GO!

111 comments:

  1. Training 6+ years, age 23, weigh 180 now (cut from 205) natty got to 370 bench, 495 squat, 545 deadlift all competition lifts, I have acquired a good bit of knowledge along the way, though I could know more, I am set of starting. Have it all planned out, 12 week of test, pct, etc. Starting when I loose 10 more lbs which will put me around 10% bf my abs are already showing now somewhat.. Anyway, the question is:
    (I also purchased your new book)

    On your first cycle, would you do the big-15 and gain as much mass as possible? I also seen LRB template which looked appealing. The big 3 workouts and 3 small workouts also looks fun. I have been doing bill starrs 5x5 intermediate for the last few weeks starting out very conservative, would that be a bad choice for a routine on cycle? My main goal is probably to get bigger and put of muscle, and keep it after, my diet is being looked at a lot, but I also want to get stronger to compete next year. So should my first cyc. should I use the big-15 or strong-15 stuff?

    thanks paul!

    ReplyDelete
    Replies
    1. I'd go big-15 and try to build as much muscle as possible. Really push the reps and 50% sets hard as fuck. This will carryover into your strength peaking cycles once you switch gears.

      Delete
    2. Okay great, are you referring to the new big-15 cycle? And in the 3 big 3 small new big-15, when you say:
      Incline Press - cycle + 50%
      V-Bar Chins - cycle + 50%

      Is that "cycle" the old big-15 spreadsheet I would look at?
      If so, would I do the AMAP and then 50% set? Bit confused between the old/new/cycle stuff.

      Delete
  2. Can you remember how strong you were when you started lifting? For instance, do you remember 135 being crushingly heavy, anything like that? Just out of curiousity.

    ReplyDelete
    Replies
    1. Oh yeah.

      when I started at 14, I couldn't bench press the bar. I think it took me another year before I hit 135. That wasn't even clean. I remember my brother in law spotting me on it, and him giving me the "all you" treatment.

      The first time I really squatted I was around, 15 or maybe 16 and it was 155 for a set of 8 or something and I remember it about killing me. I didn't squat again for many years after that. Even after I joined a gym I lived on the leg press for a while. I mean, who wants to load up 225 and struggle with it when you can load up 900 plates on the leg press and do some 4" reps and feel like a boss?

      Delete
    2. Paul,

      This is exactly what I was going to ask you: would you be willing to do a chronology of your gainz?

      Something simple, like:
      14yrs: benched 35lbs. Weighed 125.
      15yrs: Benched 135, weighed 135.
      ...
      32yrs: Squatted 425, benched 385. Etc.

      It seems like a lot of detail, and might be better suited to a post, but a chronology like that would be interesting for younger lifters (in training years) to look at and get a sense of how long it takes to make gains. It would be more informative than simply saying "when I was 15, I benched 135. When I was 35, I benched 435. Therefore 300lbs in 20 years gained."

      I dunno, I just thought it might be interesting.

      Also, high rep=gold. It's just the dose my elbows need. Thanks brother.
      -Bryce

      Delete
    3. I think I did this before actually. But it might make for an interesting article in the future.

      Delete
    4. Yeah, you've talked about your training history, but I'd be interested if you choose to write about your progress in detail.

      Delete
  3. I've recently taken up martial arts again after a very long layoff and haven't lifted since I started. What type of program would you recommend that would compliment my martial training? I want to increase my stamina, speed and of course strength. I'm in class at least three times a week.

    ReplyDelete
    Replies
    1. Not yet...I'm guessing you've covered this topic in your book.

      Delete
    2. Yup. In fact generally, most questions I answer each week are covered pretty thoroughly in it. I have a split in there just for MMA guys.

      Delete
    3. Cool, just got it and started reading. Thanks.

      Delete
  4. hey paul, regarding leg specialization, what are your takes on leg extensions? do you believe they really destroy the knees? what if used for high rep sets, say 10-20? just to get alot of blood in the thighs?

    ReplyDelete
    Replies
    1. I like em. Bodybuilders have done em for fucking decades and last time I checked, they weren't walking around with wrecked knees.

      I think you can throw in 4-5 sets of 20-30 at the beginning or end of a leg day and get some bennies.

      Delete
  5. i think i remember you saying before that push pressing and jerking are only really good for getting better at push pressing and jerking. as far as log pressing goes, do you think it makes more sense to train it as a strict press instead of a push press if you need to get stronger at it? i mean, the stronger your strict press, the easier it'd be to push press in a competition, right?

    ReplyDelete
    Replies
    1. I don't know, I such at push presses, but I think push presses are severely overrated because I know lots of guys that can push press 300 that can't strict press shit. I would think that getting good at strict pressing would carry over to push pressing, but not the other way around. Just my thought.

      Delete
  6. Best way to rehab a low back strain in your opinion? This is realizing you are not a doctor or medical professional, just seeking advice from a much more experienced lifter than myself. -- Complete rest, work around it, or actively recover it?

    ReplyDelete
    Replies
    1. rest it until the pain subsides a bit. Then start with some "press ups" or hypers for just a few reps each day, working up from there.

      Delete
    2. Press ups as in push ups? I got the same problem.

      Delete
    3. It's like a push up, but hard to explain. I will make a vid.

      Delete
  7. Paul,

    I am currently training with the goal of bringing up my conditioning. I am programming my conditioning using your conditioning info from your book. I'd like to incorporate 100 rep assistance work into my training days. I am training twice a week. How would you set that up?

    ReplyDelete
    Replies
    1. on upperbody day

      curls x 100
      front raises x 100
      triceps x 100

      on lower body day

      1 legged squats x 50 per leg
      leg curls x 100
      sit ups x 100

      these are the ones that J-Dub and I settled on the most.

      Delete
  8. Hey Paul,

    After reading your article the other day about the 100-rep sets, it got me thinking about bodyweight training (pushups, dips, chins, pistols, handstand pushups, etc). Obviously, doing all bodyweight training can't be a replacement for powerlifting if you want to get your lifts up, but do you think it would be feasible/effective for hypertrophy? I know an argument is that you can't load bodyweight movements as well, but I feel like if you were able to do 10 x 10 one arm pushups, or 10 x 10 handstand pushups, or high rep chins, or something to that effect that you would theoretically blow up (size-wise).

    ReplyDelete
    Replies
    1. I'd still stick with the sets of 100......100 push ups, 100 sit ups, 100 1 legged squats, etc

      Delete
  9. Paul,

    Have you detailed your training for the upcoming meet? Interested in how you're going about that, strong-15?

    Thanks,
    Paul

    ReplyDelete
    Replies
    1. Yeah, and how you plan to peak for it.

      Delete
    2. the strong-15 short cycle.

      sat - squat pull

      tues - upperback, hams, abs

      thurs - bench and assistance

      The only thing I haven't decided on, is whether I will do block pulls with my deadlifting. I am leaning towards it. But not sure yet.

      Delete
    3. Ah ok, getting ready to start a strong-15 short cycle myself. How do you go about your assistance after the strong-15 work? I'm thinking to base it off of the "usual squat/bench/deadlift setup" in the book...

      Delete
    4. I always pick assistance based on 2 things....

      1. will it help build the main lift

      2. will it keep me injury free

      Generally I try to find something that fits both factors, but most times the assistance tends to lean one way or the other a little bit.

      bench assistance - inclines, cuff work, curls - build, prehab, prehab

      squat - 1 legged squats and lunges - prehab (squat builds itself mostly)

      deadlift - stiff legs, block pulls, rows, leg curls - build, build, build/prehab, prehab

      Delete
    5. Got it...what are your thoughts on something like...

      squat + pause squat - leg press 2x15-20, hamstring/glute 2-3x10-15

      bench + amap bench - incline 2-3x8-15, dips bwxalot, seated row 2-3x8-10, curls

      deadlift + 3's backoff sets - rdl 1-2x8-12, row (kroc row if db or 2-3x10-15)

      if I am a sumo puller, would you do the rdl's sumo as well?

      thanks for everything Paul

      Delete
    6. Most sumo guys get a lot out of front squats. I'd replace the RDL's with sumo's. Outside of that you look good.

      Delete
    7. Perfect, I'll front squat instead of leg press and I will hit sumo RDL's. Thanks Paul.

      Delete
    8. Paul, thinking about it I can't do sumo RDLs out the rack. Thinking of just doing the elevated RDL's instead...

      Delete
  10. Hi Paul. I can't thank you enough for all you do- in my short time here I have learned a lot which I shall try to implement. I believe I read in the back issues that you have a 13 YO daughter and were intending to start her training? If so, we have at least one thing in common! How did you start her out, and what is she currently doing? If I can pry mine from her phone and ipad, I may spring for adding her to my gym membership. Thanks again.

    ReplyDelete
    Replies
    1. LOL did you buy strength, life, legacy? I have a whole chapter detailing everything we did. :)

      Delete
  11. Paul-

    REAL stupid question, but I can't find the answer in the archives OR the book...WHY are the programs called Strong/Big-15? I can't see that there are 15 weeks/sets/reps or any other pattern involved, so what gives? It's driving me nuts!

    ReplyDelete
    Replies
    1. 5+4+3+2+1 = 15

      Feel even dumber now? ;-)

      Delete
    2. Shit, I was adding ALL of the singles in!

      Just got done with the book and starting with the LRB template. Haven't done leg presses since I was a "bodybuilding" 22 year old (10 years ago). It felt good to go heavy, but I know I'll pay for it tomorrow. Thanks again for putting good, legitimate lifting information out there on the internet.

      Delete
  12. Paul-

    How often do you do the high rep curls? Also, what else do you do in this fashion? I used to do the same thing with my forearms and they blew up, so I may do both throughout the week in the mornings with bodyweight stuff or something light.

    ReplyDelete
    Replies
    1. Generally just once a week, but now and again twice. LOL once tends to be enough if I push it.

      Delete
  13. Substitute for good girl/bad girl machines for the basement warrior?

    BTW did 100 unweighted lunges yesterday after heavy squatting, and my knees feel better than they have in weeks.

    ReplyDelete
    Replies
    1. The big lunges, so that you really get the adductors stretched out and into the movement. The 1 legged squats will bring the glute med into play big times, so those 2 things I have found to be acceptable substitutes.

      Delete
  14. Speaking of Bodyweight Exercises... ;-) This guy is ripped to the bone.

    http://www.youtube.com/watch?v=Wt2yxFOrwxA&feature=youtube_gdata_player

    ReplyDelete
  15. I've gotten into the habit of ending my lower body sessions with back extensions. I do them on a 45-degree machine (all my gym has), for 10-20 reps with varying amounts of additional weight (including), and let my back round at the bottom, as I figured that gives me the greatest ROM and is a low-stress way to train my low back from round to arched. The extra glute and ham work is good, too.

    I've read a couple things recently that say that letting the back round on back extensions is a bad idea, and though I like doing 'em this way, I don't want to set myself up for future back issues. What do you think about letting the back round on back extensions (and other similar exercises).

    ReplyDelete
    Replies
    1. That's the only way to actually work your erectors with a strech and contraction. I teach them that way. The erectors only work in a static position if you don't round at the bottom of the hyper.

      Delete
  16. I'd like to train at work, but all they have is this "Jones Machine" aka 2D Smith Machine.. It feels almost the same as barbell. Would you think this machine is safe? Any experience or advice if I do decide to use it?

    Thanks for your blog sir.

    ReplyDelete
  17. Hey Paul,

    I recently had an injury to the part of the high part of the quad that is responsible for holding the leg in place when your leg is externally rotated and lifted up.(I can still run without any pain it just hurts when I squat) Right now it is severed and on the ground what should I do? jk But seriously though, I think it is similar to the injury you suffered because mine occurred in the same manner, during the squat I think my left external rotator kinda went weak and my right leg took the brunt of the weight. So, my question is, did you find those exercises that your PT gave helped your situation? If so, How many reps and times per week did you those hip raise things? Or did you just hold them for time?

    Thanks,
    J

    ReplyDelete
    Replies
    1. Honestly, just taking some time off is what helped me the most. I did light squats, never pushed it. And then sometimes didn't squat for a few weeks at a time. This sucked, and I didn't like it, but it slowly got better.

      Delete
    2. Ahh I was afraid you'd say that. So, looks like I got some body weight squats and time off ahead of me. Thanks for responding and posting all the great info. Take care.

      John

      Delete
    3. Don't fret the time off.

      Don't do what I did. I honestly should have said fuck squatting for 6 months, and gone like mad after getting my deadlift to 750. Use this time to pull until you can't pull anymore.

      Always turn a negative in a positive.

      Delete
    4. That sounds like a plan. I'll focus on the dead for sure.thanks

      Delete
  18. Paul,

    Currently training 2x per week(M,TH) with the below set-up for in the gym days:

    Mon:
    Incline Press
    BB Rows
    Curls
    Squat(heavy)
    DL (heavy)

    TH:
    Press Behind Neck
    Pulldowns
    Dips
    Pause Squats (light)
    SLDL (light)

    Wondering if this is to much squatting and deadlifting? Also what do you think of my set up and any advice you could give me would be great and appreciated. Also would adding in conditioning and 100 rep band work as small sessions hinder my recovery?

    ReplyDelete
    Replies
    1. It's only too much if you're not making progress.

      Personally, I'd just do all the squats and deadlifts on one day, then all the upperbody stuff on the other, but if your strength is going up and feel good, that's all that matters.

      Delete
    2. Paul,

      Thanks that what I thought you might say to be honest just kinda been on a full body kinda kick recently so we will see. I was making progress before getting sick this week.

      Delete
  19. I'm a beginner and progressing decently on the lifts except for the deadlift, where i have been stuck at a 330lbs max for some time. The problem seems to be that as soon as i get heavy around the 85%+ mark i have a huge problem locking them out. Last workout i did 5 singles with about 85%, which shouldn't be too hard, but it was fucking killing me and my form went totally to shit.

    I pull once a week and have thought about pulling with a bit more volume at lower percentages and making sure to hit my upperback every time i train. Does this sound like a decent idea?

    ReplyDelete
    Replies
    1. 1. Train your upperback every workout

      2. run my block deadlift program

      3. ???

      4. profit

      Delete
    2. Thanks Paul. I didn't think you were supposed to run your cycles as a beginner, but i obviously misunderstood that. I'll get at it!

      Delete
  20. LOL. I figured. I just bought some weight shoes, and the little woman frowns on too many fitness expenditures. So, I will put it off for just a bit. Should I get it first or your workout download here?

    ReplyDelete
  21. In the UK and winter is approaching fast, I already picked up my first cold. Ever since I became a father to 3 kids (4yrs, 2yrs & 6 months) I seem to be getting sick more often. Pretty certain it's because they are forever coming down with some nasty shit during the winter months which I invariably pick up too due them coughing and sneezing over me.

    Is there anything you recommend to help stop getting sick so often? I already eat pretty good 4 to 5 portions of fruit & veg a day + I take a decent multi-vit, ZMA, fish oils, garlic capsules etc

    ReplyDelete
    Replies
    1. Animal Pak. They work for that I swear on it. Jamie does too.

      Delete
  22. Hey Paul I'm reading through SLL and enjoying it. Lots of info in there. Anyway I'm interested in doing more of a strongman type program and I like the one in your book. I have been following along at home with the really high rep stuff and I like it too. Do you think it would be beneficial to add some of that into your strongman program between training days to make more of a 3 heavy/3 light split? Or stick with the program and just have off days?

    Thanks again

    ReplyDelete
    Replies
    1. Yes absolutely. As I noted, one of the guys that helped me really solidify high rep training was pro strongman Vince Urbank.

      Delete
  23. Hey Paul,

    I've been trying to bring up my OHP but every time I get to a similar range it just begins to massively stall. I've tried doing it twice a week - once heavy/low reps and the other light/high reps. I've tried doing things like 3x5 and slowly working up. It just seems whatever I do it always gets stuck at same point.

    Any thoughts? My bench is doing okay and it's always been a lot higher than my press - I know quite a few people doing similar OHP weight as me but have a much lower bench.

    ReplyDelete
  24. Paul, what do you think about natural rock lifting? I've just started incorporating it into my workouts and I'm really pleased and already starting to look for my next rock to start trying to work up to pressing. Seems to me there are a lot more muscles working to stabilize the rock because of its uneven weight.

    ReplyDelete
    Replies
    1. I haven't done it. Seems like it could be fun if I could find such shit in my area. Stones seem more appealing though.

      Delete
    2. I hear that underpasses sometimes have some good sized rocks laying around. Might be able to liberate one from there.

      Delete
  25. Two questions:

    1) What exercise(s) would you suggest to hit the hamstrings with the "100 rep" method if you DON'T have access to a leg curl machine?

    2) Did you ever hear back from Jason Statham's "people"? I remember you said you reached out to him (wasn't it him??) several weeks/months ago.

    ReplyDelete
    Replies
    1. 1. swiss ball leg curls maybe

      2. yes, I did. I talked to his publicist. he's on "vacation".

      Delete
  26. Hey man, first time posting but I've been a fan for a while. My question is when you deadlift, if you are using a mixed grip should you alternate which hand is back/forward? I've always just held it the way I would hold a bat, but now that I'm getting into some somewhat heavier weight (i.e. mid 400s)it feels like this is more taxing on my shoulder that's stabilizing the hand facing backwards then the one facing forward. Could I be creating a muscle imbalance always gripping it one way?

    P.S. I've been doing the poundstone curls once a week for a month now. Haven't seen a size increase yet, but my biceps and forearms are getting super vascular and I feel like more of a general badass.

    ReplyDelete
    Replies
    1. I don't change the grips. I've tried it before but it felt shitty. Just make sure to do enough back work to even it out all out.

      Delete
  27. I want to start off by first saying a training buddy of mine turned me towards you about a month ago, and all I can say is i have a serious hard-on for you already! Read your book, every blog, post, etc. You are a fantastic inspiration and I sole-heartedly believe in every word you have put on paper or online! Thank you!!

    I finally strengthened my knee after an ACL surgery from football in high school. It feels solid and am back up to squatting 315+ish after putting up 450 a while before i blew out everything in my knee. That being said I have a solid lower body but the strength just isn't there compared to my upper body and back. Any tips/suggestions you know to help me jump start my strength gains lower body wise while still being able to gain a moderate amount of upper body pressing strength as well? Im young and love volume!!

    ReplyDelete
    Replies
    1. I appreciate the erection.

      Spend the next couple of months married to lunges. This will do a lot to build stability back in the knee, hips, and quads. Continue squatting just work in as many walking lunges everyday that you can. 1 legged worked is invaluable.

      Delete
  28. use of pause squats and speed squats for squat advancement?

    ReplyDelete
    Replies
    1. I'd just squat as often as often with a very medium intensity (% of 1RM). Don't try to figure out squatting or get a big squat all in 1 day. Remember that it's a process. Squat 3 times a week with 1 day being squat only. Work in your heavy stuff and pause squats on that day.

      Delete
  29. Hey Paul,

    Is there a particular reason for doing assistance work that is different than the lift you are trying to assist? Like, if my squat is giving me hell, what is the benefit of adding 1-legged squats, or pistols, or lunges or whatever over simply adding lower weight/high rep squats?

    ReplyDelete
    Replies
    1. There are two things to ask yourself about picking assistance work.

      1. will it help build my lift?

      2. will it help keep me injury free?

      These are the only two things you need to ask yourself about it.

      So think about those questions when you pick your assistance.

      Delete
  30. Paul when you regularly did the snatch grip PBN did you see any significant impact on your regular press (for instance, it feeling much easier at weights you used to struggle with)? Or should I not ask you this seeing as you're a genetic marvel when it comes to overhead work.

    I've been focusing exclusively on it for my overhead work and I'm curious what pressing from the front will be like when I start incorporating it again.

    ReplyDelete
    Replies
    1. hahahaha no, I didn't see anything significant. In fact, honestly, I was able to do klokov presses with 225-230 right out of the gate. I never REALLY worked on em. I want to, but they beat the shit out of you so badly that I felt like it impacted other things. I will give them a REAL go after this meet however, as I switch gears back to the LRB template, or a strongman style template. I think I want to actually match Klokov with a 275 press.

      Delete
  31. Hey Paul,

    You've spoken very often about how to peak for meets and how you can't hold onto that "peak strength" for very long. How then, in your opinion, would one go about to training for strength that'll always be there? If I recall correctly, you and Jamie once discussed how somebody that could pull 500-600 regardless of the situation (or even warm up) was strong (something along those lines anyway).

    Is it more of a repping thing (not really touching singles other than for overwarmups for instance) or is it just an overall different method of training? If you can, could you touch on this a little.

    ReplyDelete
    Replies
    1. That's your foundation, your base.

      That's what you are constantly training to improve.

      I'm actually covering this in the LRB/365 manual a bit.

      Delete
  32. Hey Paul,

    So i've been talking with some guys at the gym about back exercises and stuff. One of the bigger guys told me that i should focus on rows because weighted chins aren't really effective at building back muscle.

    When i asked him why he thought of this he pointed me at some videos of guys chinning with 120 up tp 180 pounds and yet their backs were... um... nothing! i mean if you chin 120++ you should have something to show for back there right?

    Am i wasting my time with weighted chins?

    Thanks in advance.

    ReplyDelete
    Replies
    1. That's like pointing to a NBA basketball team and saying "if you don't play basketball you'll be short".

      What do these guys that do chins with 120 and 180 weigh? Generally not much. So it's a poor example. Lots of guys do weighted dips with a shit ton of weight that aren't big either. Are dips worthless now too?

      Mass comes from food + overload + time.

      Delete
  33. Paul,
    Having not lifted for a few months, how do you determine 1 rep max to work with your formula for the over warm-ups + 70-77% AMAP?

    ReplyDelete
    Replies
    1. You're not trying to run the big-15 after having not lifted for a few months are you? Please tell me you're not...

      Delete
    2. I'm not, honest. But I do like your warm-up protocol and wanted to use it as I work my way back into the swing of things. I'm just trying to figure what what weight I should be using on all the big lifts.

      Delete
    3. If that's the case, then don't worry about what your 1RM is currently, since you're going to have a lot of growing room in that regard. Just get in the gym, do some warm ups, 2-3 working sets in the 8-12 rep range and go from there.

      Delete
  34. Hopefully this reply works.. I take it you don't like the Jones Machine as an option?

    My only other options are 50 pound dumbbells or wait till I get home. Just hoping to make efficient use of my lunch.

    ReplyDelete
    Replies
    1. No I was just asking what the other options were.

      If you want to make the best time of your lunch do that. If you want to make the most efficient use of your training time, wait until you get home, or do it before work.

      Delete
  35. Paul, I know you mentioned that your CNS was fried. What are the tell-tale signs of this?

    ReplyDelete
    Replies
    1. there is no such thing as a "fried CNS" from lifting. period. It's broscience.

      Delete
  36. Paul,

    Hypothetical scenario for you. What would you do if you were in my shoes?

    I got 50 days until my wedding. I WANT to shed around 20lbs of bodyfat, Currently weighing in at 200lbs. However, I refuse to sacrifice the strength I made. I have made leaps and bounds in my repping strength (i normally did singles n doubles and still do on the big exercises). I got an old buddy flying in, a bodybuilding buddy from the ole' days thats strong to boot, and we used to go to war. I'm at a point where I can go toe to toe with him if not better. (yes, it's an alpha thing.) Then again, I want to look awesome for my girl on our honeymoon! Know what Im saying?

    You discussed that bodybuilders used to do the high protein n high carb diets to get shredded. Low carb has been effective for me when it comes to shedding bodyfat, but 2 weeks ago I learned a bigggg lesson....all my reps fkin' disappeared within several days! Carb up = reps up. But it is still very possible to get freakishly strong on low-carb, but you're pretty much limited to singles n doubles from my experience and apparently Jamie's as well.

    What would you do? Im going balls to the wall, 6 days a week. Im alternating lower body to upper body days. But diet is everything when it comes to strength and creating a physique, right? Plus some cardio I can imagine. But steady state walking does jack shit for me. I walk, step-up on shit for an average of 8 miles a day at work. What would be you mainstay diet for 50 days? in order to drop the fat and keep the strength? Whats your overall take on this?

    Of course, you don't need to respond and I'll WILL my way through to meet my goals and let you know. Just curious what you would do.

    ReplyDelete
    Replies
    1. Hypothetically, this is what I would do.

      I'd drop all carbs for 40 days. Do cardio like a mother fucker. Drop your lifting all singles and double so that you maintain as much of your foundation strength as possible. Drop your training to 2-3 times a week, JUST the big lifts. Squats, deads, shrugs, bench, military. The things that keep the most weight on the bar.

      You will get weaker. Shut the fuck up about it. You want to look good on wedding day AND be strong? Suck it up.

      For the last 10 days, carb load like a mother fucker. Drop your cardio, and take a few days off. DO NOT eat fats during this time. DO NOT. No butter, oils, anything. Go high protein, high carb. Carbs power reps. So I am assuming you're worried about high school antics with your fellow boys because you want to get a workout in. Right? Right.

      So train once or twice during that 10 day period, keep the reps low still.

      You won't look AS shredded on wedding day as you wanted, but you won't be sloppy either. And you'll have the energy to power through some workouts against your friends.

      That's the best case scenario I can supply.

      Delete
    2. Paul,

      Fucking interesting. I gotta tell you, this is a different take than I would do.

      Well, first--why drop the the amount of training days? If I am aiming to maintain my strength, wouldn't it be better to at least go balls to the wall doing singles n doubles 6 days a week? A fuckload of cardio refers to what? At least running a hard mile with several sprints thrown in?

      And I gotta ask---how did you come up with the last 10 day scenario? Im sure you're speaking from experience, yes---but I gotta say I never done something like that. I'm not going to argue with experience, but i'm looking for your reasoning behind the last 10 days? Hell, if i were to flip the "diet switch", why wouldnt I kick it in high gear and pound out the reps while I have all the carbs in me? I sure as hell ain't worried about no fried CNS bullshit. So..? But its definitely a good insight in what you would do. Thanks for the input.

      (and you were pretty fkin' close. But it's an old college buddy of mine...just the one who I have a score to settle with.)

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    3. 1 - Because you're not going to be able to train a whole lot AND do cardio if you cut out carbs without your strength going into the shitter.

      2 - Hard cardio would be HIIT multiple times a week. Probably everyday. Not a hard mile. More like taking the time to get in awesome shape. Think about doing the kind of cardio you'd need to do if you were fighting a pro MMA fighter in the next 50 days. Stairs, hill sprints, etc.

      3 - Cutting the carbs will help shed the bodyfat. You want to look good for the wedding. Maximizing the carb load for the 10 days will give you a huge boost in ATP and the uptake of glycogen will be enormous. So you would end up really "full" looking, but leaner than now, and your strength for reps would return very quickly because of this. Since you had trained to maintain your base level strength, you should be close to where you are now, just a bit leaner.

      You asked what I'd do. That's it.

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    4. Paul,

      Thanks for the solid advice. Your reasoning sounds valid and clearly you're speaking from experience.

      I've never done a 50 day "shed" before. I've always thought of changing my own physique within a year's time. But I need it to happen. I've lost a total of 120lbs, put on another 20---now gotta take that last 20 off.

      To be honest, Im looking forward to those 10 days now. This is different. Again, thanks for the advice. I'll give you the heads up later on.

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    5. Awesome. Let me know if you do it, and how it works!

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  37. I hate back pain a lot, so I try to shy away from heavy deadlifts and whatnot maybe once a week.

    Do you think if I trained it the back more often, that the muscle pain I get from it wouldn't feel so bad?

    e.g. if one deadlifted as much as they squatted (say like Jamie, 6 times a week), do you think the DOMS you get would feel less like back ache and more like leg DOMS (much more satisfying and doesnt hurt even when sitting down)? Or is the ache just because its the back? and there is nothing you can really do about it

    Sorry for the bad wording...

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    Replies
    1. Sounds like you are probably not holding your arch. If you are deadlifting properly, you should not be getting super sore in your erectors, but more in your hams, glutes, and upperback. If you lose your arch, the erectors round, then have to contract to get you upright again. This can and will make them very sore. You need to be able to hold your arch and keep the lower back static through the motion. Sounds like a technique/form issue.

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    2. Ah okay, well I have never felt pain in the hamstrings. Maybe a little in the glutes but I suspect that is more from squats.

      I think I keep my arch though, but is there such thing as over arching for the deadlift then?

      I used to over arch in low bar squats and got back pain, so now I try to keep the back more neutral. Do you think I should do the same thing during deadlifts?

      Or maybe my deadlift form is just completely wrong

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    3. Yes, your arch should stay neutral in the dead as well. Seems like you're answering your own question.

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  38. hey paul im fairly an intermediate lifter, but my elbows have been killing me for a month now and cant even do dips or extensions anymore without pain, my right elbow will always crack if i put it over my head sometimes it gets so stuffed i cant even touch or curl my shoulder ( shorter range of motion) other times if i turn my elbow it cracks and hurts really deep, i think it was due to the weekly dips i started doing. if i cant do extensions and dips without pain how can i build some powerful and massive triceps?

    ReplyDelete
    Replies
    1. Do you have SLL?

      Did you read the rehab section of the book?

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  39. yes the solution witht the curls, wut should i do aoubt the triceps until then?

    ReplyDelete
    Replies
    1. rope pushdowns tend to be elbow friendly.

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