i know what the popular definition of "core", thans for defining yours so i can hang you. how does a snatch mke for great ABS??
Quick question here. In the past I always favored using heavier weights and usually keeping reps under 10. However, since I adopted a bodyweight plus added weight routine about 3 years ago, there are a couple of exercises I do for which I cannot add weight to do them properly. Therefore, I added a few reps and slowed them down sufficiently to reach MMF after a reasonable number. According to the so-called size principle, that should supposedly be a wash. I gather you disagree? http://www.cbass.com/Carpinelli.htm
I was referring to totals. So 6x10 sets of 135 = 8100 pounds. I haven't read anything about it, but I know from individual sessions that DOMS are worse in say a 6x10 routine than a 5x5 routine with the same total. Beginning weightlifters will always gain more from high rep routines. They are also going to experience more DOMS days. Generally you would decrease reps as you improve. I am not familiar with the Size Principle. I personally cannot gain strength solely through bodyweight exercises. It's inefficient to do say, 100 pushups in lieu of narrow-grip bench. I can supplant overheads with handstand pushups.
I understand that hard core guys would generally consider bodyweight exercises something of a compromise. I know I did, and I'm only a weekend warrior. For pistol squats, pull ups and parallel bar dips, I can add all the weight I can move, so there's no compromise for me there. But for inverted rows, push ups and pike presses, adding weight wouldn't work very well. And so, for inverted rows, I raise my feet to the height of the bar. (I use a Smith machine bar, and the back of a bench raised to bar height, on which I rest my heels.) It's still quite easy to do, so I do the movement very slowly, squeeze and hold at the top and don't pause at the bottom. Since I do pull ups with a pronated grip, I use a supinated grip for the rows and raise myself so that my lower chest touches the bar, maintaining my body in a straight plank position throughout. I know what you mean about the push ups. I first started doing them in volume, even with my feet raised on a bench. But after a while, I improved the form by going lower so that my chin and upper chest would slightly graze the floor while maintaining my body in a straight line with feet elevated. I go very slowly and pause slightly at the bottom but don't lock my elbows at the top of the movement. I keep my hands about 5 or 6 inches wider than shoulder width on either side. While I can do handstand push ups against a wall, I can't do a proper set at the very end of a workout, just before my HIIT cardio, which is when I do shoulders. And so, I do pike presses, again with my feet elevated on a bench to make it harder. Also, from what I've seen on the Internet, most people only seem to go down until the top of their head touches the floor, which I think is a rather limited range of motion. I prefer to go a bit lower, with either my nose or chin grazing the ground, again adjusting the cadence to complete a reasonable number of reps to MMF. I realize my workout doesn't include any Olympic movements or very heavy weights, but what's you're general opinion of my workout as I described it. Please be candid.
Fred, I was thinking about our earlier discussion regarding volume. You may enjoy this article. I know this guy. He works out at the same gym I do when he's not on the road. He's a great guy, and always generous with his knowledge of body mechanics. He does both compound and isolation exercises, and does mostly hi rep on much of his work (the point of the article), and even though he is a high rep guy, the weight I've seen him do hi rep on is weight most guys struggle with using low rep heavy weight on, especially at his body weight. I saw him blasting 300lb bench presses for many reps a few weeks back on a smith machine (I doubt if he was much heavier than 175 or 180...though he might have been a little bit more. He's always extremely lean). He does use both machines and free weights, but most of the time when I see him on free weights, he's using dumbbells. He is a clean body builder, as he explains in the article, as well. The article is a few years old (2010), but he hasn't changed his style. This guy's all about volume, and he became a champ with it. Enjoy https://www.muscleandstrength.com/a...erview-with-bodybuilder-cleveland-thomas.html
Thanks, wjk, interesting article. That's a lot of volume he's talking about; too much for the likes of me. The best I can muster is to aim for the 3Bs: brief, basic and brutal. Beyond that, and at full intensity, I'd be playing chicken with recovery at my age. Also, the idea of working 2x, 3x or even 4x as much and as long for the small, incremental benefit that it might bring has lost its lustre as I have gotten older. As an aside, and please don't take offense, I don't think this guy is natural. At best, he might be natural now. Just my parochial opinion.
No offense taken. I believe the pro circuit(s) he competes in are for natural builders only. They do heavy testing, and he does a show every few weeks during season. I'll give him the benefit of the doubt, especially when compared to some of the builders I know who aren't natural.
Slapped a 45 on each side of my steel OL'bar. Tried the SNATCH. Bar went strait over my head...and promptly down.. behind me. Brushed back of my head on the descent. Ducked out the way. Crashed floor behind me. Almost killed me:eek: As a beginner, don't try a snatch with anything heavier than a broomstick I'm not sure it's worth "learning" which is what this move requires. Lots of skill acquisition, and to what end??
I will need to take care of some of this before I start training here at home, again. After removing him, I observed almost a dozen hatched eggs in the darker regions of his home. Don't want to grab a bench or dumbbell and find another. And just a few nights ago, after opening my garage door, I walked under the door to go in and turn on the light...felt something bounce off my head, then shoulder (I thought it was a rodent that might have been stuck to the bottom of the door, but when I turned on the light and looked down, there was a small snake (about 12"). He fell out of the bottom lip of the garage door. Wasn't sure what type he was till we shed more light on him. Baby rat snake (relief on my part!). Pretty docile, so we inched him back outside...but we have pigmy rattlers and eastern diamond backs here, so glad to see it wasn't one of those. The rat snake was probably too busy wondering why he was air born to bite me. 2 or 3 people a year in my neck of the woods get a helicopter ride from the rattle snake bites, though. Anyone still on the fasting diet? I went off, but back on again. Still hung up around 192. Going to shoot for 185 by end of Oct...175 by year end. Currently doing a low volume heavy weight cycle. Top reps 6...next week 3 rep max with breakdowns added 1 cycle after that. Doing more compounds than isolated at present. Baron, I trust you're up and running at home again?