Ribcage expansion with breathing helped me out sooo much regarding shoulder neck and hip pain.Got it. So you should be fully-healed now but need to ease back into it.
Yep.
Learn the foundation training decompression breathing and do it often.
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Poast your strenf training program
- Thread starter PRCD
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Learn the foundation training decompression breathing and do it often.
I gave it a try. There's definitely more than one way to skin a cat as we say here.
Here's Eric Cooper's scoliosis playlist:
The concepts are similar. In both cases, I don't think the mechanism of action is strengthening but rather cortical re-mapping of tight muscles in these areas.
Great discussion on volume (which is king!), frequency, and exercise selection:
A new paper by Israetel et al suggests deloading might not have a beneficial effect and autoregulation might be better (@VonMeister was right) as it is week-to-week during the mesocycle.
A new paper by Israetel et al suggests deloading might not have a beneficial effect and autoregulation might be better (@VonMeister was right) as it is week-to-week during the mesocycle.
I'm going to have to watch this later when I have time. Conventional thinking was always intensity is king IIRC.
When we say, “Volume”, we mean, “within a percentage of 1RM (usually > 65-70% 1RM) to a certain number of reps in reserve.” Intensity counts.
Oh well... since hypertrophy is not my goal...I'm still OK with my once week, all body, high volume, work out.
I came across this calculator. All my lifts are intermediate level except the squat which is novice. But I always push with volume. With the two body weight exercises- push ups and pull ups- I'm advanced. I think Chocki didn't want to do bodyweight exercises for his hard guy challenge because lightweights have a advantage.
I limit my strength work to one day because I do two days weekly of relatively intense runs- a 13 mile zone 2 and a 10 miler with 4x4 intervals. I think it's better to have a rest day after each. For personal reasons I will always prioritize cardio. MOstly because I enjoy running.
Surfing and hiking don't count as work outs. They're rest, recovery, and re-creation.
I came across this calculator. All my lifts are intermediate level except the squat which is novice. But I always push with volume. With the two body weight exercises- push ups and pull ups- I'm advanced. I think Chocki didn't want to do bodyweight exercises for his hard guy challenge because lightweights have a advantage.
I limit my strength work to one day because I do two days weekly of relatively intense runs- a 13 mile zone 2 and a 10 miler with 4x4 intervals. I think it's better to have a rest day after each. For personal reasons I will always prioritize cardio. MOstly because I enjoy running.
Surfing and hiking don't count as work outs. They're rest, recovery, and re-creation.
If you purely want strength, you say in the 3-5 rep range. All your volume would be calculated as weight x 3-5 reps x sets.
If I were in your shoes, I'd do a chest exercise, pull-ups (chins would give a better bicep training effect), safety bar squats with a heel lift, and something for the side delts in a higher rep range since bigger delts are always better. Everything else would be in the 3-5 rep range with at least 2-3 sets, preferably 3 or more for squats. See how you feel after you do it and how long it takes to recover, then add or subtract sets week-to-week as needed.
This seems fine for your goals. You'd get a significant benefit by doing two total body training days per week, but you're definitely getting a strength benefit with one day and not de-training by the next week.[/quote]
[/QUOTE]
I’ve posted this a couple times but it is the reason I’m OK with one day a week. I am really diligent about not missing the one day though. Only road trips interfere.
For you and Autoprax he says this-
“This knowledge is useless for people who like lifting weights and want to maximize their results. Those people do not need this article.”
Strength Training Frequency: Less Is More Than Enough
Strength training does not have to be as frequent as you thought!
www.painscience.com
Once-weekly resistance exercise improves muscle strength and neuromuscular performance in older adults - PubMed
A program of once or twice weekly resistance exercise achieves muscle strength gains similar to 3 days per week training in older adults and is associated with improved neuromuscular performance. Such improvement could potentially reduce the risk of falls and fracture in older adults.
pubmed.ncbi.nlm.nih.gov
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If you dislike the gym, there's no reason to go at all. You can do a lot with bodyweight and some adjustable dumbbells at home. If you train at home, you'll likely train more often.I’ve posted this a couple times but it is the reason I’m OK with one day a week. I am really diligent about not missing the one day though. Only road trips interfere.
For you and Autoprax he says this-
“This knowledge is useless for people who like lifting weights and want to maximize their results. Those people do not need this article.”
Strength Training Frequency: Less Is More Than Enough
Strength training does not have to be as frequent as you thought!
Once-weekly resistance exercise improves muscle strength and neuromuscular performance in older adults - PubMed
A program of once or twice weekly resistance exercise achieves muscle strength gains similar to 3 days per week training in older adults and is associated with improved neuromuscular performance. Such improvement could potentially reduce the risk of falls and fracture in older adults.
I read the article you posted, @One-Off. It's pretty good but this jumped out at me:
press.umich.edu
Obviously training progress is dose-dependent but it has to be carefully-managed - you don't want to train a muscle harder than you can recover from the next time you train it. You also don't want to train it in a way that affects everything else too much (systemic fatigue). Also, the benefits of adding a lot more sets to a training session might be marginal vs. the fatigue they cause. It all depends. Milo Wolfe and Mike Israetel discuss this very thing here:
This is wrong and bad statistics lead to bad science. I have to say I hate p-values. No one can give a common-sense definition of them. They seem to be holding us back by making articles unreadable and leading us to false conclusions.
The Cult of Statistical Significance
“McCloskey and Ziliak have been pushing this very elementary, very correct, very important argument through several articles over several years and for reasons I cannot fathom it is still resisted. If i ...
press.umich.edu
Obviously training progress is dose-dependent but it has to be carefully-managed - you don't want to train a muscle harder than you can recover from the next time you train it. You also don't want to train it in a way that affects everything else too much (systemic fatigue). Also, the benefits of adding a lot more sets to a training session might be marginal vs. the fatigue they cause. It all depends. Milo Wolfe and Mike Israetel discuss this very thing here:
His conclusion that the study is wrong is wrong? So the study is right? Or the study he says is wrong, is wrong?I read the article you posted, @One-Off. It's pretty good but this jumped out at me:
This is wrong and bad statistics lead to bad science. I have to say I hate p-values. No one can give a common-sense definition of them. They seem to be holding us back by making articles unreadable and leading us to false conclusions.
The Cult of Statistical Significance
“McCloskey and Ziliak have been pushing this very elementary, very correct, very important argument through several articles over several years and for reasons I cannot fathom it is still resisted. If i ...
He too links to a critique of p-values.
Statistically 'Significant' Study Results Are Rarely 'Important'
A lot of research makes the evidence seem much more "significant" than it is, with chronic abuse of the concept of statistical significance.
www.painscience.com
His whole premise is that anything is way better than nothing. But also that more is betterthan a little , but not that much better. Diminishing returns. I was thinking it's like using s-glass. It's 10-30 % stronger but costs 170% more. Is it worth it to you to get that extra 20%? Is it worth it to me to do an extra day for the amount of gains it would incur? HIs issue was that the authors consider the increase significant and he did not think it was significant. I guess it's kind of a matter of opinion and your goals.
Israetel and Wolfe (or maybe Henselmanns) did another talk on why strength training research was generally poor. Israetel said something to the effect of, "If you are good at math and stats, why wouldn't you go into something that pays better?"His conclusion that the study is wrong is wrong? So the study is right? Or the study he says is wrong, is wrong?
He too links to a critique of p-values.
Statistically 'Significant' Study Results Are Rarely 'Important'
A lot of research makes the evidence seem much more "significant" than it is, with chronic abuse of the concept of statistical significance.
His whole premise is that anything is way better than nothing. But also that more is betterthan a little , but not that much better. Diminishing returns. I was thinking it's like using s-glass. It's 10-30 % stronger but costs 170% more. Is it worth it to you to get that extra 20%? Is it worth it to me to do an extra day for the amount of gains it would incur? HIs issue was that the authors consider the increase significant and he did not think it was significant. I guess it's kind of a matter of opinion and your goals.
Deloading gives you a good mental break....heavy cycles are mentally taxing.
What about just a general amount of volume per week, adjusted according to surf?
Does the body respond to that, irrespective of intensity?
I know VM has said random training gets random results, but what if that randomness is just short term noise and the longer term signal of consistent volume/week-month over-rides it?
Does the body respond to that, irrespective of intensity?
I know VM has said random training gets random results, but what if that randomness is just short term noise and the longer term signal of consistent volume/week-month over-rides it?
If you're tired one week from surfing, do less volume (fewer sets) especially for the muscles used for surfing like the back (including erectors) and triceps. Rigid programming from the very beginning of a mesocycle is far less effective than regulating the volume from week to week based on how you feel - namely how tired you are from the previous workout or week of workouts.
Then it's just exercise.
We generally plan everything.....except our meals and health goals..there we just wing it.
We're not talking about that. We're talking about autoregulation. Henselmans doesn't provide citations in this article, but this is exactly what the Renaissance Periodization programming app and spreadsheets do.
2 Autoregulation methods to improve your training progress
Autoregulation, periodization, deloading, recovery, fatigue... these concepts are thrown around a lot without specification of what they mean, often because the person using these terms only has a vague notion him- or herself and is mainly using the term to sound sophisticated. To cut through...
mennohenselmans.com
The danger, of course, is that your feelings are highly subjective. If you're missing lifts due to fatigue from the previous workout of the same muscle, it's probably time to cut volume on the previous workout the next time you do it.
Menno Henselmans on Instagram: "Autoregulation has become a hip buzzword in evidence-based fitness. Autoregulation is often defined as "exercise prescription that adjusts training variables according to daily fluctuations in performance considering an individual’s daily fitness, fatigue, and readiness-to-exercise." Skipping a workout because you didn't feel recovered or ready falls under autoregulation in this sense. Personally, I dislike this definition, because it's not in line with the definition used in biology: no process is truly being self-regulated. It's just subjective decision making, which falls under cybernetic periodization. Definitions aside, autoregulation/cybernetic periodization is often taken as 'common sense', because it's very intuitive. Surely we should listen to our body. Surely how recovered we feel is an accurate representation of how recovered we are. Surely how ready we feel to train corresponds with how our performance will be. Right..? Wrong. Research shows most of our feelings are poor predictors of neuromuscular functioning. How recovered we feel is not in fact a good predictor of whether we have recovered, not even in top athletes. Subjective readiness to train does not in fact predict performance. Our feelings are just that, feelings, and they can be influenced by a million things. It's tempting to skip the gym when you feel poorly, but you'll find that if you push through and go, you'll often perform just fine. Research indeed finds that people already often feel very differently after their warm-up. So trust in facts over feelings. Some concrete feelings, such as pain, should be taken seriously, but the more vague the feeling, the less seriously you should take it. Monitor your progression and base your program design and periodization on your objective performance and rate of progress. This is the way."
2,977 likes, 81 comments - menno.henselmans on May 12, 2024: "Autoregulation has become a hip buzzword in evidence-based fitness. Autoregulation is often defined as "exercise prescription that adjusts training variables according to daily fluctuations in performance considering an individual’s...
www.instagram.com
...or intensity, or adjust calories/protein, or sleep.We're not talking about that. We're talking about autoregulation. Henselmans doesn't provide citations in this article, but this is exactly what the Renaissance Periodization programming app and spreadsheets do.
2 Autoregulation methods to improve your training progress
Autoregulation, periodization, deloading, recovery, fatigue... these concepts are thrown around a lot without specification of what they mean, often because the person using these terms only has a vague notion him- or herself and is mainly using the term to sound sophisticated. To cut through...
The danger, of course, is that your feelings are highly subjective. If you're missing lifts due to fatigue from the previous workout of the same muscle, it's probably time to cut volume on the previous workout the next time you do it.
Menno Henselmans on Instagram: "Autoregulation has become a hip buzzword in evidence-based fitness. Autoregulation is often defined as "exercise prescription that adjusts training variables according to daily fluctuations in performance considering an individual’s daily fitness, fatigue, and readiness-to-exercise." Skipping a workout because you didn't feel recovered or ready falls under autoregulation in this sense. Personally, I dislike this definition, because it's not in line with the definition used in biology: no process is truly being self-regulated. It's just subjective decision making, which falls under cybernetic periodization. Definitions aside, autoregulation/cybernetic periodization is often taken as 'common sense', because it's very intuitive. Surely we should listen to our body. Surely how recovered we feel is an accurate representation of how recovered we are. Surely how ready we feel to train corresponds with how our performance will be. Right..? Wrong. Research shows most of our feelings are poor predictors of neuromuscular functioning. How recovered we feel is not in fact a good predictor of whether we have recovered, not even in top athletes. Subjective readiness to train does not in fact predict performance. Our feelings are just that, feelings, and they can be influenced by a million things. It's tempting to skip the gym when you feel poorly, but you'll find that if you push through and go, you'll often perform just fine. Research indeed finds that people already often feel very differently after their warm-up. So trust in facts over feelings. Some concrete feelings, such as pain, should be taken seriously, but the more vague the feeling, the less seriously you should take it. Monitor your progression and base your program design and periodization on your objective performance and rate of progress. This is the way."
2,977 likes, 81 comments - menno.henselmans on May 12, 2024: "Autoregulation has become a hip buzzword in evidence-based fitness. Autoregulation is often defined as "exercise prescription that adjusts training variables according to daily fluctuations in performance considering an individual’s...
Everyone is going to have individual needs based on their specific and individual responses. These responses can change throughout the year due to other physical and mental stressors. patient small adjustments over weeks and a log book will give you great understanding of how your body feels and adapts to these changes. You can really dial yourself in over time and your lob book will always be there to help you fix a self imposed training limit.
The strength adaptation between a top set @ rpe7 and rep8 is near zero. Both should be sufficiently hard enough that your splitting hairs adaptation wise. If you introduce RPE to a novice and manage it at some point they are going to have a strong enough grasp the "feelings" aren't going to determine training success. Where the rubber meets the road is back off sets. This is your heavy volume and in an auto regulation program it's a percentage of the top set. If you a little off on your top set you're going to be that much more off on your volume sets.....but that's what coaches are for.
One tool you could use is a bar speed indicator.
Complete Guide to Bar Speed Trackers
Bar speed trackers are quickly becoming common in the weight room. Which ones work, which are just hype, and what can you expect to gain from these tools?
www.strongerbyscience.com
Bar speed is a very good indicator of intensity. I've never used one and don't know that how useful they would be, but it's certainly a feedback tool that gives you something to compare your current bar speed to your baseline.
The RP guys are as good as it gets.....but if they still offer it I would buy a coaching package that lets you check in with video's of your lifts from time to time. A good coach will get your auto regulation baselines and re-baselined in a single video.
hey @VonMeister
i'm gearing up for squatober and want to test my maxes over the next week and i'm wondering the best way to go about it as far as warm up and where to start
the last time i tested my bench max was probably two years ago
my workout yesterday was:
5@135 to warm up
3@185
2@190
2@195
1@200 failed on #2
1@200
three minutes between sets
the last time i tested my max was a couple of years ago and i got 210
what should the warm up look like and then do i do 2@185 and then throw 225 on? i have some doubt in that 225 (my goal).
i'm gearing up for squatober and want to test my maxes over the next week and i'm wondering the best way to go about it as far as warm up and where to start
the last time i tested my bench max was probably two years ago
my workout yesterday was:
5@135 to warm up
3@185
2@190
2@195
1@200 failed on #2
1@200
three minutes between sets
the last time i tested my max was a couple of years ago and i got 210
what should the warm up look like and then do i do 2@185 and then throw 225 on? i have some doubt in that 225 (my goal).
I should clarify that I’m using the RP hypertrophy app, not training for strength. I more or less gave up on strength training except that I keep a squat variation in my hypertrophy training. I got tired of warming up for big lifts as well as the boredom of doing the same ones and the stress of it. I put on quite a bit of muscle switching to hypertrophy rep ranges and am enjoying it a lot more. I am still getting stronger from training for hypertrophy, just not as strong....or intensity, or adjust calories/protein, or sleep.
Everyone is going to have individual needs based on their specific and individual responses. These responses can change throughout the year due to other physical and mental stressors. patient small adjustments over weeks and a log book will give you great understanding of how your body feels and adapts to these changes. You can really dial yourself in over time and your lob book will always be there to help you fix a self imposed training limit.
The strength adaptation between a top set @ rpe7 and rep8 is near zero. Both should be sufficiently hard enough that your splitting hairs adaptation wise. If you introduce RPE to a novice and manage it at some point they are going to have a strong enough grasp the "feelings" aren't going to determine training success. Where the rubber meets the road is back off sets. This is your heavy volume and in an auto regulation program it's a percentage of the top set. If you a little off on your top set you're going to be that much more off on your volume sets.....but that's what coaches are for.
One tool you could use is a bar speed indicator.
Complete Guide to Bar Speed Trackers
Bar speed trackers are quickly becoming common in the weight room. Which ones work, which are just hype, and what can you expect to gain from these tools?
Bar speed is a very good indicator of intensity. I've never used one and don't know that how useful they would be, but it's certainly a feedback tool that gives you something to compare your current bar speed to your baseline.
The RP guys are as good as it gets.....but if they still offer it I would buy a coaching package that lets you check in with video's of your lifts from time to time. A good coach will get your auto regulation baselines and re-baselined in a single video.
I am curious to test my low bar squat max for Squatober though. Maybe I should just calculate it from a 3 RM.