10-31-2016, 07:06 PM
(This post was last modified: 10-31-2016, 07:07 PM by Kabhattacharya.)
Hey Dr S,
Last two weeks in the gym were great implemented your advice into a lot of my training and I really felt a difference the changes I've made are as follows:
1.Any and all pulling movements even upright rows for delts - brief pause in the contracted position before a controlled descent
2. Slow and controlled descent on delt and felt pushing movements - I have long arms so bringing the bar down all the way to my chest aggravates my right pec delt tie in - so I bring the bar down to where my forearms form a 90 degree position relative to my upper arm sometimes I'll bring them down a little lower but not by much
3. For pec movements I've adopted a slightly wider grip - my old grip width was more medium placed i.e. if I was to bring the bar down all the way to my body my thumb would almost be in my arm pits now in the same position my thumb is about 3 inches away from my pecs - again I have long arms so if I'm going to move serious poundages I need to find ways to work with my biomechanics - if you have any suggestions on this - I'm all ears!
4. Pre exhausting pecs with a set of cable flye presses - got this idea from both you and john meadows in his the brutality of mountain dog training where he mentions using a movement to really feel out the pecs first before going into the heavy heavy pressing - while I really feel my pecs on pressing movements now my weights have dropped by about 30% to 40% - pecs are pre exhausted and the tighter non ballistic form makes things a lot harder - I'm a little concerned about this just because for so many years I've had it beaten into my head that nothing builds muscle like heavy slag iron - if you're pushing and pulling heavy everything will inevitably grow - in going to stick with this but any words of wisdom would help
5. I have almost every pair of elite fts bench bands and was thinking of adding them into my pec pushing movements so that the resistance on top is as challenging as it is at the bottom of the movement - do you have any pros or cons of doing this?
6. On all rotational movements - I'm holding the contracted position for a count of 1-2 seconds or rather on all movements that have resistance in the completed position - is this ok to do?
7. I saw a couple of videos of Jordan peters doing muscle rounds and realized I was taking far too much rest between sets - so now it's a quick mental count to 10 and then back at it for the next cluster - again this has forced weights down but makes the MR feel like. 100 meter sprint a running away from brain eating zombies and as a former smoker believe me when I say I think my lungs are gonna come out of this thanking me for it - any thoughts on this?
8. Finally on pump sets I take a widowmaker approach and if I fail at let's say 19 or 20 reps I'll keep doing drop sets until I hit 35 or 40 total reps - I also like 5s in the hole and 1/3 reps etc but I find that I keep failing before hitting a respectable number of reps on those.
Anyway I'm off to Atlanta for two weeks of work so it'll be a nice break from training - further it'll allow me to digest your feedback and see how I want to go about my next last.
BTW I started implementing more auto regulation during my non loading days and it's a little uncomfortable going into the gym with a blank log book and trying to feel what would work best for MRs or Pump sets but it's gotten me doing movements I've never done before so it's keeping the whole program fresh.
All the best
Joshua
Last two weeks in the gym were great implemented your advice into a lot of my training and I really felt a difference the changes I've made are as follows:
1.Any and all pulling movements even upright rows for delts - brief pause in the contracted position before a controlled descent
2. Slow and controlled descent on delt and felt pushing movements - I have long arms so bringing the bar down all the way to my chest aggravates my right pec delt tie in - so I bring the bar down to where my forearms form a 90 degree position relative to my upper arm sometimes I'll bring them down a little lower but not by much
3. For pec movements I've adopted a slightly wider grip - my old grip width was more medium placed i.e. if I was to bring the bar down all the way to my body my thumb would almost be in my arm pits now in the same position my thumb is about 3 inches away from my pecs - again I have long arms so if I'm going to move serious poundages I need to find ways to work with my biomechanics - if you have any suggestions on this - I'm all ears!
4. Pre exhausting pecs with a set of cable flye presses - got this idea from both you and john meadows in his the brutality of mountain dog training where he mentions using a movement to really feel out the pecs first before going into the heavy heavy pressing - while I really feel my pecs on pressing movements now my weights have dropped by about 30% to 40% - pecs are pre exhausted and the tighter non ballistic form makes things a lot harder - I'm a little concerned about this just because for so many years I've had it beaten into my head that nothing builds muscle like heavy slag iron - if you're pushing and pulling heavy everything will inevitably grow - in going to stick with this but any words of wisdom would help
5. I have almost every pair of elite fts bench bands and was thinking of adding them into my pec pushing movements so that the resistance on top is as challenging as it is at the bottom of the movement - do you have any pros or cons of doing this?
6. On all rotational movements - I'm holding the contracted position for a count of 1-2 seconds or rather on all movements that have resistance in the completed position - is this ok to do?
7. I saw a couple of videos of Jordan peters doing muscle rounds and realized I was taking far too much rest between sets - so now it's a quick mental count to 10 and then back at it for the next cluster - again this has forced weights down but makes the MR feel like. 100 meter sprint a running away from brain eating zombies and as a former smoker believe me when I say I think my lungs are gonna come out of this thanking me for it - any thoughts on this?
8. Finally on pump sets I take a widowmaker approach and if I fail at let's say 19 or 20 reps I'll keep doing drop sets until I hit 35 or 40 total reps - I also like 5s in the hole and 1/3 reps etc but I find that I keep failing before hitting a respectable number of reps on those.
Anyway I'm off to Atlanta for two weeks of work so it'll be a nice break from training - further it'll allow me to digest your feedback and see how I want to go about my next last.
BTW I started implementing more auto regulation during my non loading days and it's a little uncomfortable going into the gym with a blank log book and trying to feel what would work best for MRs or Pump sets but it's gotten me doing movements I've never done before so it's keeping the whole program fresh.
All the best
Joshua