Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Articles

Notices

Articles Bodybuilding, Powerlifting, Nutrition, Supplement Articles.

Reply
 
Article Tools Search this Article Display Modes
  #1  
Old
Tug Gibson's Avatar
Tug Gibson Tug Gibson is offline
Member
Brawn
Points: 1,993, Level: 26 Points: 1,993, Level: 26 Points: 1,993, Level: 26
Activity: 0% Activity: 0% Activity: 0%
Join Date: Jul 2009
Tug Gibson is new to the forumTug Gibson is new to the forum
Default Keep It Simple Stupid pt. 1: Maximal Effort Work
by Tug Gibson 08-17-2011, 11:10 AM

Keep It Simple Stupid pt. 1: Maximal Effort Work

Keep It Simple Stupid pt. 1: Maximal Effort Work

I often get questions through e-mail, Facebook or the Q&A on elitefts.com™ that are something to the effect of, “Can I substitute closegrip reverse band presses with chains for military press?” or “Do you think close-stance low foam box safety squat bar squats are a good accessory movement for my deadlift?” My first response to questions like these are always the same thing, “How strong are you?” Nine times out of 10, these questions are coming from athletes with less than two years of training under their belt, or with miles of room for improvement in their lifts. Lifters like these, and even much more experienced/stronger lifters, would greatly benefit from reducing the pool of exercises that they are drawing from. In the first part of this series I will address the need for simplicity in selecting your exercises that will make up the foundation of your training for the squat, bench and deadlift.

There are many who argue that the internet has been a great detriment to the development of young lifters because it has exposed them to too much information, instead of forcing them to train, succeed, fail, trial, error, and think critically about why something worked or didn’t, and how they can improve their training during the next cycle. While I don’t agree that the internet is a detriment to the development of lifters, because it offers so much great information that if used correctly will be of a great benefit, I do agree that many people are using systems and exercises that are beyond what their current abilities demand to improve.

It is essential that the lifter exhausts a particular means to improve their strength, before moving to the next, more demanding means. This simple, yet often overlooked, concept can be summed up with the idea that if doing pushups can improve your upper body pressing power, you don’t need to bench press. In this scenario, once you begin to bench press you have effectively limited the ability of the pushup and its variations to improve your upper body strength anymore. When looking at the long term development of the lifter, which must be done if one is looking to achieve the highest results possible. Think of training as a marathon, not a sprint, and measure your goals in months/years/decades, not days and weeks. I have been training hard and consistently for 11 years, and even though my results are very elite, I haven’t even been alive for as long as some of my fellow elitefts™ sponsored lifters have been training. Once you adapt this mindset of training for the long haul, it will become much easier to begin thinking of the benefits you can derive from the most basic of exercises.

Let’s take a look at my last year of training. I began training for my first powerlifting meet in July 2010. This time encompasses the training cycles for three raw full power meets, as well as some inconsequential sessions for a few weeks at a time between meets. During these meet training cycles I have had 40 squat, 40 bench, 40 deadlift and 40 assistance upper body sessions. Of those 40 squat sessions, 37 of them began with the barbell squat, while three of them utilized the squat with chains. Of those 40 bench sessions, 40 of them began with the flat barbell bench press. Similarly, 40 of 40 deadlift sessions focused on the straight bar deadlift from the floor. Finally, out of 40 assistance upper body sessions, 32 of them were focused on either the standing or seated military press, while the other eight utilized the close grip bench press, four with bands and four without.

Take a look at this deadlift training session of mine and notice what it focused on…



While maybe not true to the same degree that is in my training, the exercise choices by other top raw elitefts™ sponsored lifters is also very simple. Six hundred pound raw bench presser, Vincent Dizenzo, utilizes the flat bench, floor press, and board press in his training. Top ranked 242 class lifter, Scott Yard, focuses his squat training around the squat and reverse band squat. Yard’s bench training utilizes the flat bench and bench with bands, and his deadlift is built by regular deadlifts, deficit pulls and deadlifts against bands. While their exercise pool is bigger than mine, there certainly isn’t anything extravagant or fancy about their choices.

It is also advisable for athletes to limit their exercise variety, as new stimulus to the body will induce more soreness and negatively impact the athlete’s abilities during technical/tactical practice.

Now maybe you are reading this and yelling at your computer screen, “What about the principal of accommodation?” I would respond to by saying tell your principal of accommodation to go and have a chat with my 2165 raw total. Now I’m not saying that accommodation isn’t an important factor in your training, of course it is, but it can be avoided in many different ways instead of rotating between dozens of different max effort exercises. There are just as many options in set/rep schemes and loading strategies, as there are in exercise selection. Focus your training on the competition lifts at varying intensities, master your technique, and avoid overuse injuries/muscular imbalances through proper warm-ups and well-planned supplementary work; follow these tips and watch your numbers skyrocket.

In the next installment of this series, I will discuss the need for simplicity in assistance exercises.
Reply With Quote
Views 388 Comments 1
Sponsored Links
Total Comments 1

Comments

Old 08-17-2011, 11:23 AM   #2
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 11,988
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

I like this. Even though I'm running Westside, I'm finding it works better with a smaller pool of max effort exercises.

LtL
__________________
Proudly sponsored by Muscle and Brawn and Lifestyle Focus.
Ask me about Ark products.
www.liftingtolive.com
LtL is offline   Reply With Quote
Reply

Bookmarks

Tags
effort, maximal, simple, stupid, work


Similar Articles
Article Author Forum Replies Last Post
Is dynamic effort work needed? Violent Volume Powerlifting & Strength Training 5 01-20-2012 08:25 AM
Keep it Simple Stupid Part 2: Assistance Work BendtheBar Articles 2 09-23-2011 10:13 AM
Belts in regard to maximal lifting IronManlet Powerlifting & Strength Training 9 08-02-2010 03:04 PM
Near-Maximal Training? IronManlet Powerlifting & Strength Training 6 05-28-2010 10:19 AM
Pre-workout meals for the obese: what to eat for maximal fat oxidation Jerry Brainum General Board 3 03-31-2010 11:19 AM

Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 04:54 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.