Increasing Strength

[Fazc]

Originally Posted by LtL

Good idea. I'm experimenting with the whole carb night thing now which works well cos it stops me eating crap during the day. Gonna look to break the 100 mark and then hopefully get some rebound muscle gain. Not looking to lose too much, just recomp the stomach into guns

Interesting. What exactly are you doing again?

[LtL]

It's Kiefer John's protocol and is a forerunner to carb backloading. I'm not strict with it at all. All I do is eat nothing but protein and fat during the day and then protein and carbs with minimal fat in the evenings. If I feel flat or weak, I carb up during the day. That could be once per fortnight or twice per week. I'm just going by feel. This approach will never get me to abs but it should help me drop a bit of chub.

LtL

[Fazc]

Never heard of him or it, I've got his site loaded up at the moment. Having a read.

[Fazc]

Looks interesting, very similar to a few dietary approaches which concentrate on nutrient timing. I like it, I've been doing something similar for a while.

[Fazc]

I noticed a little tenderness in the MCL while stretching today. Can't help but wonder if this is related to switch to 4xweekly squats.

I've also had a problem with the morning sessions. Since I'm doing 4xweekly full body sessions there really isn't much I can train in the mornings without disturbing the evening sessions. Complexes were the plan and they sound great on paper but I just can't get myself motivated to do them, they seem pointless.

As a result, I'm considering going back to Upper/Lower so I can train more often. 12 sessions a week was creating a large hike in BMR.

[BendtheBar]

Originally Posted by Fazc

Complexes were the plan and they sound great on paper but I just can't get myself motivated to do them, they seem pointless.

That will be my challenge post-meet. I would like to do some complexes instead of cardio, but finding a complex I enjoy might be hard.

[Fazc]

I made one up, it was:

Upright Row
Hang Clean
Press
Front Squat
BTN Jerk
Jump Squat
GM
Bent Row

All for 8 reps, so 64 reps a complex.

But every time I think about doing it, I can't get the fire going to actually do it. I even went so far as to write this down on a piece of paper I was going to take out with me this morning but still nothing!!

However the 12 sessions a week, maxing on everything was the dogs bollocks for increasing BMR. I seem to recall maintaining on as high as 3500 cals a day. I think complexes certainly get the body moving but the training effect and subsequent drain in resources of a heavy session may well balance things out. Plus the heavy stuff is useful for other things too.

[BendtheBar]

Update

I haven't posted much on here about my training during the last few months, but there have been some interesting developments. Here are some notes:

I have settled into a nice pattern of simply trying one top set per day per exercise with no backoff sets. I have been attempting to hit a PR, either a single, double, triple or rep if I feel like it. This is for squats and deads. Bench I do a few singles, etc.

This has worked well, and I have been hitting consistent PRs. There are perhaps 30% of workouts where I am not trying for a PR, so it hasn't been a case of "I must hit a PR", but more of a fun challenge.

I am still squatting about 3x a week. My benching has been about 2x per week.

Deadlifts are 2-3x per week but I have been rarely pulling from the floor. This has really worked well. My lats never feel fatigued like they did when I was frequently floor pulling, and I can train with pretty much any frequency I wanted. More frequently if I wanted to. I am using:

• Low rack deads - 4 inches above floor
• Starr/Ripp High Rack Pull + Shrug
• RDL

My training has also been less structured. Sometimes I miss a day, sometimes I train 3x in a row. I go into workouts and usually pick my bench and deadlift variation depending upon motivation level. This suits my personal style well, and is keeping me engaged. I can't say it would be optimal for others, but it's working for me.

My deloads are also more fluid. Sometimes they are 4 days, sometimes 7. The deload period has naturally shortened some because the demands of performing "only" one top set aren't that hard on my body.

Right now I feel great, am hitting PRs, and am in a good groove with this approach. My bench is an area of concern, so I have been using more rep work on it. I rarely just do one single or top set.

In summary, I have a no-structure, no-defined exercises or rep approach program with a fluid deload. My only goal each day is to hit a PR. On some lifts I could train more frequently, but I am progressing so I see little benefit.

Each new day is a new challenge, so if bench or squats stall or slow, I am willing and ready to make changes.

I am considering throwing in 10 rep sumo low rack pulls for glute strength occasionally. I am also considering bodybuilding circuit work for minor bodyparts. We shall see...

[BendtheBar]

Originally Posted by Fazc

I made one up, it was:

Upright Row
Hang Clean
Press
Front Squat
BTN Jerk
Jump Squat
GM
Bent Row

All for 8 reps, so 64 reps a complex.

But every time I think about doing it, I can't get the fire going to actually do it. I even went so far as to write this down on a piece of paper I was going to take out with me this morning but still nothing!!

However the 12 sessions a week, maxing on everything was the dogs bollocks for increasing BMR. I seem to recall maintaining on as high as 3500 cals a day. I think complexes certainly get the body moving but the training effect and subsequent drain in resources of a heavy session may well balance things out. Plus the heavy stuff is useful for other things too.

I have debated adding some bodybuilding style circuits instead of complexes. Still rolling this idea around, so we'll see. I really have lost a lot of interest in muscle building, but I do see the need to keep all muscle groups strong as I age.

[Fazc]

Originally Posted by BendtheBar

I have settled into a nice pattern of simply trying one top set per day per exercise with no backoff sets.

Funnily enough I've gone the same way. One top set, usually a top single. I like it.

This has worked well, and I have been hitting consistent PRs. There are perhaps 30% of workouts where I am not trying for a PR, so it hasn't been a case of "I must hit a PR", but more of a fun challenge.

Yep, it doesn't happen to me often but I will sometimes 'rep out' (read do a triple lol)

I am still squatting about 3x a week. My benching has been about 2x per week.

Nice. Any pangs to increase training frequency, or you happy with 2-3?

Deadlifts are 2-3x per week but I have been rarely pulling from the floor. This has really worked well. My lats never feel fatigued like they did when I was frequently floor pulling, and I can train with pretty much any frequency I wanted. More frequently if I wanted to. I am using:

• Low rack deads - 4 inches above floor
• Starr/Ripp High Rack Pull + Shrug
• RDL

Very cool. The one you call 'low rack deads' is my main pull as well.

My training has also been less structured. Sometimes I miss a day, sometimes I train 3x in a row. I go into workouts and usually pick my bench and deadlift variation depending upon motivation level. This suits my personal style well, and is keeping me engaged. I can't say it would be optimal for others, but it's working for me.

Nice. Life and work has left my schedule looking somewhat the same as well.

Right now I feel great, am hitting PRs, and am in a good groove with this approach. My bench is an area of concern, so I have been using more rep work on it. I rarely just do one single or top set.

Excellent.

I'm trying the back offs with a different exercise. Adds a little more variety and you feel like you're doing much more work. For example I'll take 7 sets to ramp to a Bench max, drop back down and take another 3-4 to max on CGBP. Nice way to get some more useful volume in.

In summary, I have a no-structure, no-defined exercises or rep approach program with a fluid deload. My only goal each day is to hit a PR. On some lifts I could train more frequently, but I am progressing so I see little benefit.

Ultimately I think that's the best way, it's the proper implementation of the golden goose that is 'instinctive training.

I am considering throwing in 10 rep sumo low rack pulls for glute strength occasionally. I am also considering bodybuilding circuit work for minor bodyparts. We shall see...

Yes. I really feel I need some additional bicep work for Benching.

Nice update.