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Old 10-18-2013, 05:19 PM   #961
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Hey man, I'm 19 years old and I've been into "somewhat serious" powerlifting for about a year (my best squat is 440 lbs with wraps @ 198 lbs bw). The thing is, I'd like to ask if using knee wraps on all work sets (75-80%+ of 1RM) doesn't diminish strength gains (my warmups are all raw / with belt). It's just that I feel much more confident with knee wraps on when squatting + ofc I can squat heavier weight.

So basically the question is: Does squatting with knee wraps on 80%+ 1RM work sets diminish strength / muscle gains or is it even better than squatting raw (more weight squatted -> more muscle / strength gain) ? I get that knee muscles (or tendons, not sure) won't get stronger since wraps are basically doing the job for them, but that doesn't really concern me, since I compete under IPF (geared, single ply fed) so I have knee wraps in competitions.

Thanks for your answer, appreciate it.
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Old 10-18-2013, 08:57 PM   #962
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Dear BBOD ,
What is your opinion of the RPE scale? Is it useful for progression? I saw this video by Ice Cream Fitness where he basically details how he trains and how others can train for there strength and aesthetic goals without a program.
There are many variations on this same theme. I push every set until I feel like I might fail on the next rep. When I am doing heavy, advanced work, I add 5 pounds when a weight feels manageable.

RPE is just a fancy way of quantifying set difficulty. It's nothing I care for, but if it works, use it.

I don't believe in training without a program. I don't have time to watch Jason's video, but I will say that 99% of lifters need structure so they have defined goals. It's hard enough for the average lifter to make gains as it is.
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Old 10-18-2013, 08:58 PM   #963
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The thing is, I'd like to ask if using knee wraps on all work sets (75-80%+ of 1RM) doesn't diminish strength gains (my warmups are all raw / with belt). It's just that I feel much more confident with knee wraps on when squatting + ofc I can squat heavier weight.

So basically the question is: Does squatting with knee wraps on 80%+ 1RM work sets diminish strength / muscle gains or is it even better than squatting raw (more weight squatted -> more muscle / strength gain) ?
Hi Jasa,

No, they do not diminish gains. I believe they increase productivity. I pick up far fewer strains with them, so I can train better week in and weak out.
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Old 10-19-2013, 10:13 AM   #964
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Hi Steve i'm back again to pick your brains once more!

Do rest periods matter in the gym? A friend of mine told me that i wait too long inbetween sets (about 2 minutes) and he said that i have to shorten the rest periods to build muscle optimally, to which i counter-argued that my goal was to get as many reps out in a set with a heavy weight as possible (8-12) and this rest time range allows me to do that because everytime i shorten it i end up losing reps and all i gained was more sweat on my shirt!

I've always believed that more reps>higher intensity but who is right in this argument?

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Old 10-19-2013, 10:23 AM   #965
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Hi Steve i'm back again to pick your brains once more!

Do rest periods matter in the gym? A friend of mine told me that i wait too long inbetween sets (about 2 minutes) and he said that i have to shorten the rest periods to build muscle optimally, to which i counter-argued that my goal was to get as many reps out in a set with a heavy weight as possible (8-12) and this rest time range allows me to do that because everytime i shorten it i end up losing reps and all i gained was more sweat on my shirt!

I've always believed that more reps>higher intensity but who is right in this argument?

Cheers
When you are doing intense work (heavy sets), you don't want to limit rest, thus increasing the likelihood that your exercise form will go to heck.

When you are doing rep work, you can train both ways: restricting rest or natural rest periods. Either way works fine as long as progression of weight is involved.

Your friend is wrong, because rest restriction is NOT needed for growth. It's a training preference, not a training necessity.

If you like 8-12 rep sets, then stick with them and focus on maximizing every set for as many reps as possible. Ignore this guy. He's latched onto something he believes is the magic secret and he's wrong.
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Old 10-19-2013, 10:23 AM   #966
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This thread reminds me of asking a question in this scenario. If we could get the Bearded Beast's head on one of these we would be set.


Ask the Bearded Beast.

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Old 10-19-2013, 11:04 AM   #967
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Originally Posted by BendtheBar View Post
There are many variations on this same theme. I push every set until I feel like I might fail on the next rep. When I am doing heavy, advanced work, I add 5 pounds when a weight feels manageable.

RPE is just a fancy was of quantify set difficulty. It's nothing I care for, but if it works, use it.

I don't believe in training without a program. I don't have time to watch Jason's video, but I will say that 99% of lifters need structure so they have defined goals. It's hard enough for the average lifter to make gains as it is.
Thanks for explaining that. Your method is a lot easier to understand and implement. Also , what is non linear periodisation? I think you mentioned it in a video as being good for bodybuilding.
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Old 10-19-2013, 02:06 PM   #968
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Hey:

Are there risks associated in deadlifting if you hover the weight above the ground when returning the weight to the floor (Even when keeping form good). I.e. instead of dropping the weight to the ground, you come to about mid shin level before pulling back up
I am 6ft 2, its a bit of an ass on my knee joints to keep lifting it off the ground even with good form
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Old 10-19-2013, 04:26 PM   #969
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Dear BBOD,

I just started watching your channel and was hoping you could help me. I'm doing a modified 5x5 program and have gained muscle and strength, but my quads are lagging compared to other bodyparts. I'm doing front squats about twice a week, and despite the weight going up my legs (especially quads) aren't growing as well as my upper body. What do you recommend I do? By the way I only have access to free weights.
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Old 10-19-2013, 07:09 PM   #970
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Originally Posted by TobesLCFC View Post
Thanks for explaining that. Your method is a lot easier to understand and implement. Also , what is non linear periodisation? I think you mentioned it in a video as being good for bodybuilding.
It's basically flip flopping between heavy weeks or workouts and lighter weeks/workouts. It can also be a heavy, light, medium cycle, and so on.
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