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Old 10-14-2011, 06:17 AM   #1
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Default Lockouts and walkouts

Any experience with overloading trough mini partials in the shape of heavy ass hands-and-thigh lifts, high rack pulls or squat walkouts? This kind of work always leaves me sore as hell and i imagine it benefits the joint and connective tissues to get used to heavy load. Any thoughts?
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Old 10-14-2011, 06:21 AM   #2
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Haven't done it myself but check out Jamie Lewis' blog "Chaos and Pain". He is a big fan of this type of work and swears by it.

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Old 10-14-2011, 06:53 AM   #3
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I think as long as the overloads are done using the correct form that you would expect in the equivalent position in the full lift, it will help. Otherwise you'd just be reinforcing bad habits.

For example if your rack lockouts are essentially just strapping yourself to the bar and hitching it up, it's unlikely that will help. Or if you do board presses with elbows out making it a chest exercise it's unlikely it will do much for the desired form.

Another option would be to get a few more bands and do some very heavy multiple-band work every once in a while. That way you know you're going to be in the same groove.
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Old 10-14-2011, 07:07 AM   #4
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The walkout, from what I gather, primes the CNS to expect that weightload then when you decrease the weightload ready for the actual squat the weightload feels slightly lighter. The joints definitely need the heavy loads and I'm pretty sure that placing a weightload on the back for a walkout, a weightload that has not yet been squatted, hardwires not only the body but also the brain to accept that it can in fact handle the next weightload up from what we're currently doing.
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Old 10-14-2011, 07:26 AM   #5
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I've only done this with bench in the past. I honestly don't use it as a technique now, but there are certainly mental benefits of unracking more weight than you can lift, IMO.

However, I cannot say that I've ever read any scientific data showing that there are physical benefits. There may be or may not be, I've never come across anything factual.
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Old 10-14-2011, 09:27 AM   #6
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I use walkouts quite often when training heavy, primarily to stimulate/wake up the CNS. They aren't always super heavy, but I find they help me.

For example, when I move to 375 on squats, I will just stand there for 20 seconds with the bar on my back before doing a rep. When I move to 415 I might stand there for 10 seconds.

On days when things feel heavier than normal I will use walkouts and holds to wake things up...sometimes 2 or 3. I might walk out 455 on squats before doing reps with 415.

I rarely do them supra-maximal unless I am going to train near my 1RM.
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Old 10-14-2011, 09:39 AM   #7
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I know when I'm working 20 rep squats, I will warm up to a heavy set of 5 reps. It wakes up the CNS and has a great psychological benefit, making the 20 rep weight seem like peanuts, at least for a while. I can see the lockouts and walkouts having a similar effect.
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Old 10-14-2011, 09:52 AM   #8
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Quote:
Originally Posted by Off Road View Post
I know when I'm working 20 rep squats, I will warm up to a heavy set of 5 reps. It wakes up the CNS and has a great psychological benefit, making the 20 rep weight seem like peanuts, at least for a while. I can see the lockouts and walkouts having a similar effect.
I do the same thing before 20s. I always work up to a heavier weight first.

One of the reasons I like to do squats before good mornings. Good mornings feel very light after a good squat session.
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Old 10-14-2011, 10:04 AM   #9
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Lol, my back hurt just reading that...
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Old 10-14-2011, 11:21 AM   #10
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this is interesting as I have never thought about the benefits of walkouts...will experiment with this and see if I can garner the benefit of waking up my CNS, because my CNS has a mind of its own...some days he wants to answer the phone, others he won't! LOL
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