Whole heartedly disagree here. In taking a novice who hasn’t mastered the skill and developed the motor patterns how can we expect them to make reps 8, 9, & 10 quality reps when they’re getting winded? If we can break the sets down to where they can make every rep a quality rep then their motor pattern will develop more quickly, avoid compensation mistakes later in the set when they get winded, and will still get the same overall work in. If 6x5 = 30 quality reps and 3x10 = 21 quality reps because 3 reps in each set were poor movement then the personal hasn’t gotten better even if they lifted the same amount of weight for the same amount of total reps. As to the “not getting much out of 5 rep sets” the data shows that hypertrophy occurs in multiple rep ranges so if the trainee is able to produce quality movement and increase load from week to week then how would they not be getting anything out of it?
If you can't get 10 quality reps at a weight, then you need to reduce the weight. Start at a weight you can sufficiently handle. It's my belief that higher reps are better for beginners and it aligns with the practices of many S&C coaches. It worked for me and many others when I started out. I have heard of some high school coaches even doing 20-rep sets for their young athletes. The "not getting much" comment is misrepresenting my comments. You are simply not getting as much time under tension doing 5 reps as when you do 10 reps. This should be fairly self-evident. Of course it assumes you're doing the reps the same. You can always do a slower 5 reps to meet the same time requirement, but I doubt you would recommend this to beginners.
Meh. It’s not just about time...the magnitude of the tension also matters. Before I say I fully disagree with your statement, I’ll ask “What’s the goal?”...general fitness, hypertrophy, or increasing strength? There would be different programs for those different goals.
My goal is mostly increasing strength. That’s why I thought 5x5 was probably the best. Everything I’ve read has leaned towards heavier weight/lower rep. Stronglifts and Starting Strength both seem to have a lot of support, and one is 5x5 and the other is 3x5. That’s why I’ve gone that route so far. I seem to be progressing and feel good so I’m gonna stick with it for now.
You’re going about it correctly. Not sure what specific program you’re doing, but when I first started lifting I did the Ice Cream Fitness program because I liked the accessory work he laid with it. If you stick to the program and put in the time you can add strength very quickly
Then I think it’s safer to say that lower reps at higher weight will build strength more efficiently. Higher reps can still have their place, mostly with accessory work.
Watched the youtube on Eddie Hall's old strongman diet. Mayo on pasta, not sure I can ever think of him the same.
About fucking time I couldn't care less what hos do and I appreciate their devotion to them cheeks but it's about time this was done
Lyle is a goober. I assume it’s about the study that came out with a n=12 though (I refuse to watch his videos).
I’ll never push my body to these kind of levels, but damn if it isn’t inspiring to see what he’s been able to do:
Also, who do I call at YouTube to get less content from Coop in my damn feed. hensleya more vids plz.
Coop doesn’t like the Sanddune cause it’s a “block of foam.” But he likes the terracore, which is a “bag of air.” Says it’s legit because Donnie Thompson uses it. Fails to mention that DT is a huge Sanddune guy. Lol.
Got new sanddune, not sure if he changed the foam but feels more firm than old 1 ever did. Somehow my old 1 that looked like it was gangbanged still works for the most part. Think I'm gonna use that for the heavy shit and try to keep the new 1 fresh.
Did 100#DB presses x10 today feeling like death when previous high was 8, that was cool. Should finally have the strength to get my 125s up a few times.
Told my buddy how his program was going. Told him I pulled 4 plates for 4x10. He was like "Nice but what have you been doing for conditioning work" I told him "that was my conditioning."
My gym just got a bunch of new stuff. Safety squat bar, buffalo bar, two football bars, and whatever this thing is. It’s nice going to a gym where the owner is invested.
The goal is immaterial because he is a beginner. I would recommend starting with 3x10 for any of those goals you listed. After you build a solid muscular base along with the endurance and technique to go with it, things like SS and all those other programs are great options. I don't even argue that. I know all of the people posting in here are not stupid and have plenty of experience. There is no arguing that lower reps at higher weight builds strength better. I'm just passing along the same stuff I did as a beginner that also worked for a ton of other beginners as well. I know the Nebraska football team was doing plenty of 3x10 as well when they were steamrolling people to National Championships in the 90's. I really don't think it matters what he does as long as he keeps showing up in the gym four times a week. Just giving him some options.
So weird on a taper week with so little work. Trying to get sleep this week but work isn’t cooperating.
noticing a bit of gyno on the gram from dudes like john haack and jujimifu. need to test these bros for creatine.
Did an extremely slutty version of SBD today in zercher squats, Z presses(not a bench substitute but whatever), and Romanians. It was not fun but I am building so I will accept my fate.
i have now dabbled in the black art of high weight belt. i don't know what i am doing, but i am committed to it for at least another month.
i'm not sure if this is the intended purpose of wearing the belt this high, but when i hurt my back it's usually in the lower half of the thoracic, not in the lumbar. especially when finishing a deadlift or locking out an OHP. so anyway, i thought maybe the added bracing there would benefit me.
You don’t really lose stability if you’re bracing properly. If it’s too low and resting on your hips then you can’t actively press into the belt. When we say higher up it’s still below the ribs and your obliques, erectors, etc are still pressing into the belt
Meet was today. The quick summary goes as follows: Squat - Solid Bench - Fucknuts Deadlift - Meh Cap will probably be one of the only ones who gives a shit about the rest of this post, so figured I'd start with the tl:dr. Been a weird week. Lost my grandmother Thursday and spent yesterday dealing with family shit and making arrangement. Thought of pulling out the meet, but at this point, fuck it. This is the first year they have had this meet and it's also the Saturday before Mardi Gras. As a result, there were <25 lifters with most of them being on the LSU powerlifting club/team. This becomes important later. Squat felt good. Went 3 for 3 with 518 on my final. That was a 17 pound PR and I still had some left in the tank. Bench is where things went south. I just never felt good even in the warmup room. Opener was 358 which felt a little tougher than it should have. Jumped up to 374 for my second, which is what I hit at my last meet. One of the judges did not like how my wrist wrap was sitting because it was touching the bar. I've used it like that at my last couple of meets and the judges said it was cool, but hey, I'll respect the judges decision. So I kept having to fuck with it and rushed my lift, just never felt solid. Didn't hit it. I tried to wrap it differently for my 3rd attempt but it never felt right. Got it halfway, but couldn't lockout. So 1/3 on bench. Deadlift was cluster. They took no break between bench and deadlift, and the first flight was only 11 lifters which they FLEW through. I was still putting my socks on when that flight got started and was only halfway done my warmups when they were finishing up their 3rd flight. Anyone who was lifting anything remotely heavy got fucked. Couple guys who had hit their qualifying total just scratched going higher. 512 opener was fine. 535 second was kind of tough, but a 5 pound PR. I jumped up to 550 because that was my goal for this meet so fuck it. Got it halfway up, but just didn't have it in me to grind. 2/3 on deadlift. Because this meet was so small, ended up getting my first ever "Best Lifter"...which they commemorated with a WWE style belt. But still pretty meh about the day overall. PR's on squat and deadlift (barely), but only a 2.5 kg total PR because of the fucky bench. While some of the stuff with the meet was frustrating, I think I just didn't have it today. Also need to dial in my diet better leading up to a meet because I came in today at 222. That's 9 pounds lower than I needed to be. I keep giving myself too much of a buffer. That and my technique has gotten a little off. Lots of work to do.
First off, I’m sorry about your grandma. That’s super tough especially that close to the meet. Second, sorry things didn’t go your way. These meets will make us way better than the 9/9 meets do. You found some things to work on and next meet will be a massive PR no doubt in my mind. The wrap thing sounds technically right, but they should have told you after the lift as a heads up. That was a shit move. THIS is fucking egregious. It’s literally in the rule book to have a 10 min break between each lift. That’s complete and utter bullshit. There is no reason for that. Everyone knows that. I’m sorry that happened
Anyone have any loadable dumbell recs? Getting the son into some training and want something he can use a bunch going forward.
Ironmaster or powerblocks. Loadable dumbbells are annoying because of the length and time to adjust. Adjustables like Ironmaster or powerblocks are better, IMO