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Big Mike's Hall of Iron

On for 2 hours people; show me some love!

Stay strong
MR

Hello:

I am wondering if your designer athletes program would be very effective for hypertrophy. Thanks

What are your thoughts on working out a muscle group while another muscle group is sore?

It most definitely would! That’s why I include a lot of higher reps/set into the program. It’s an off-season program, and a lot of athletes need to not only increase muscle size, but the strength of tendons/ligaments as well.

Stay strong
MR

[quote]deshawn wrote:
Hello:

I am wondering if your designer athletes program would be very effective for hypertrophy. Thanks[/quote]

Maybe I’m confused here: You mean like working quads while your hammies are sore? If that’s what you want to know, by all means go for it. There are certain times when I don’t mind training the SAME muscle group while it’s sore, as long as the soreness isn’t excessive.

Stay strong
MR

[quote]gladiatorsteer wrote:
What are your thoughts on working out a muscle group while another muscle group is sore?[/quote]

Hi Mike,

I was wondering if you could outline a programme you would prescribe to someone wanting to run 2.4km as fast as possible.

This is the outdated test done here to enter the police force.

At present I am lifting 3 days a week and running 3. I want to keep as much strength and size as possible at the same time.

At the moment my running programme is as follows.

Day 1- 3km flat
Day 2- 5x600m 1min-90secs rest
Day 3- 2.4km flat

Any help would be much appreciated.

D

Deadly,

While distance running is not my forte, your program doesn’t look bad. You have incorporated a mix of more pure aerobic work along with anaerobic work with short rest intervals. The only thing I might suggest is that as you get closer to the time you will have to test, increase the duration of the Day 2 run, and/or cut down the rest period. This will improve you ability to buffer the lactic acid and hopefully improve your performance.

Good luck!

Stay strong
MR

[quote]deadly69 wrote:
Hi Mike,

I was wondering if you could outline a programme you would prescribe to someone wanting to run 2.4km as fast as possible.

This is the outdated test done here to enter the police force.

At present I am lifting 3 days a week and running 3. I want to keep as much strength and size as possible at the same time.

At the moment my running programme is as follows.

Day 1- 3km flat
Day 2- 5x600m 1min-90secs rest
Day 3- 2.4km flat

Any help would be much appreciated.

D[/quote]

[quote]Mike Robertson wrote:
It most definitely would! That’s why I include a lot of higher reps/set into the program. It’s an off-season program, and a lot of athletes need to not only increase muscle size, but the strength of tendons/ligaments as well.

Stay strong
MR

deshawn wrote:
Hello:

I am wondering if your designer athletes program would be very effective for hypertrophy. Thanks

[/quote]

Mike I am 42 years old and I do not get the benefit of high rep traning anymore. I have been lifting for quite a few years. I am a lean 205 and still look very young and still strong to keep up with those youngsters. What do you suggest?

I will be competing in my first strongman competition soon, but have never flipped a tire before.

What “gym” exercises would give me the most carryover for this event?

Mike,

During my first two to three warm up sets on back squats I am getting pain at the front of my knees. Once I start to go heavy the pain goes away, probbably the adrenaline rush from squatting with bands again. I read Dave Tate’s latest tool box article and was wondering where to put the terminal knee extensions? At the end of the workout or on an off day as an active recovery workout?

It’s fairly well documented that as your training age increases, you can decrease your reps/set and stil improve hypertrophy.

Your body is probably very efficient when it comes to performing most movements, so you can probably still see hypertrophy in rep ranges as low as 3-6. Decrease the reps/set, increase the total sets and move more iron and I’m sure you’ll see some nice gains in muscle size.

Finally, if you aren’t taking in enough total calories and protein, you’ll never see the kind of size improvements you desire.

Stay strong
MR

[quote]deshawn wrote:

Mike I am 42 years old and I do not get the benefit of high rep traning anymore. I have been lifting for quite a few years. I am a lean 205 and still look very young and still strong to keep up with those youngsters. What do you suggest? [/quote]

Deadlifts and flipping tires?

Seriously, strongman is a sport where you HAVE to improve your event skills if you want to be successful. Once you have a good base of strength, you need to turn your focus to maintaining the weight room strength while improving your skills in the individual events. Maybe not the answer you wanted, but hopefully the one that will make you more successful!

Stay strong
MR

[quote]malonetd wrote:
I will be competing in my first strongman competition soon, but have never flipped a tire before.

What “gym” exercises would give me the most carryover for this event?[/quote]

Thanks Mike, thats good advice. I might go to 4x800m with 45secs-1min rest about 2-3weeks out. God I hate running!

Thanks again

D

[quote]Mike Robertson wrote:
Deadly,

While distance running is not my forte, your program doesn’t look bad. You have incorporated a mix of more pure aerobic work along with anaerobic work with short rest intervals. The only thing I might suggest is that as you get closer to the time you will have to test, increase the duration of the Day 2 run, and/or cut down the rest period. This will improve you ability to buffer the lactic acid and hopefully improve your performance.

Good luck!

Stay strong
MR

deadly69 wrote:
Hi Mike,

I was wondering if you could outline a programme you would prescribe to someone wanting to run 2.4km as fast as possible.

This is the outdated test done here to enter the police force.

At present I am lifting 3 days a week and running 3. I want to keep as much strength and size as possible at the same time.

At the moment my running programme is as follows.

Day 1- 3km flat
Day 2- 5x600m 1min-90secs rest
Day 3- 2.4km flat

Any help would be much appreciated.

D

[/quote]

Hmmm…you can add the TKE’s pre-workout to improve function/firing or on off-days; I don’t think it will make a huge difference either way.

However, I would have you stretch your quads and hip flexors, along with foam rolling the quads/hip flexors to see how things feel. The fact that it goes away once you warm-up makes me believe you might have some tendinopathy going on in there, not just malalignment. Hope this helps buddy and keep me posted.

Stay strong
MR

[quote]sully’s wrote:
Mike,

During my first two to three warm up sets on back squats I am getting pain at the front of my knees. Once I start to go heavy the pain goes away, probbably the adrenaline rush from squatting with bands again. I read Dave Tate’s latest tool box article and was wondering where to put the terminal knee extensions? At the end of the workout or on an off day as an active recovery workout?[/quote]

[quote]Mike Robertson wrote:
Deadlifts and flipping tires?

Seriously, strongman is a sport where you HAVE to improve your event skills if you want to be successful. Once you have a good base of strength, you need to turn your focus to maintaining the weight room strength while improving your skills in the individual events. Maybe not the answer you wanted, but hopefully the one that will make you more successful!

Stay strong
MR
[/quote]

No, not really the answer I wanted, but the one I suspested I was getting. I know I need to practice the events, and I have been, but tire flipping just can’t be done without a tire. Every other event I either have the equipment to practice at home or I can improvise something close enough. Oh well, I just need to find a tire.

Thanks for the quick response.

So I should add more sets to the exercises in the Designer Athletes Program then? Would this be all exercises or just the big compund movements in the program?

[quote]Mike Robertson wrote:
It’s fairly well documented that as your training age increases, you can decrease your reps/set and stil improve hypertrophy.

Your body is probably very efficient when it comes to performing most movements, so you can probably still see hypertrophy in rep ranges as low as 3-6. Decrease the reps/set, increase the total sets and move more iron and I’m sure you’ll see some nice gains in muscle size.

Finally, if you aren’t taking in enough total calories and protein, you’ll never see the kind of size improvements you desire.

Stay strong
MR

deshawn wrote:

Mike I am 42 years old and I do not get the benefit of high rep traning anymore. I have been lifting for quite a few years. I am a lean 205 and still look very young and still strong to keep up with those youngsters. What do you suggest?

[/quote]

Malone,

Have you tried to going to a place that has old tires laying around? Typically these places will give the tires to you for free b/c they don’t want to have to pay the fee to have it recycled. This is how we got all of our tires at the APC, and we haven’t spent a dime on them.

Search around and I’m sure you can find something!

Stay strong
MR

[quote]malonetd wrote:

No, not really the answer I wanted, but the one I suspested I was getting. I know I need to practice the events, and I have been, but tire flipping just can’t be done without a tire. Every other event I either have the equipment to practice at home or I can improvise something close enough. Oh well, I just need to find a tire.

Thanks for the quick response.[/quote]

[quote]malonetd wrote:
Mike Robertson wrote:
Deadlifts and flipping tires?

Seriously, strongman is a sport where you HAVE to improve your event skills if you want to be successful. Once you have a good base of strength, you need to turn your focus to maintaining the weight room strength while improving your skills in the individual events. Maybe not the answer you wanted, but hopefully the one that will make you more successful!

Stay strong
MR

No, not really the answer I wanted, but the one I suspested I was getting. I know I need to practice the events, and I have been, but tire flipping just can’t be done without a tire. Every other event I either have the equipment to practice at home or I can improvise something close enough. Oh well, I just need to find a tire.

Thanks for the quick response.[/quote]

Actually, I have a great deadlift for my body weight and I suck at flipping tires. With proper technique, speed and knee extension strength are actually much more important components. Get your front squat and power clean up and you’ll get much better at tires.

Big Mike’s Hall of Iron

Print up the T-Shirts, I like that one.

Just err on the high side for the sets and the low side for the reps. For example on Monday’s workout, perform 4-5x5 on squats, 3-4x6 on RDL’s, etc. This should make it pretty easy.

Stay strong
MR

[quote]deshawn wrote:
So I should add more sets to the exercises in the Designer Athletes Program then? Would this be all exercises or just the big compund movements in the program?

Mike Robertson wrote:
It’s fairly well documented that as your training age increases, you can decrease your reps/set and stil improve hypertrophy.

Your body is probably very efficient when it comes to performing most movements, so you can probably still see hypertrophy in rep ranges as low as 3-6. Decrease the reps/set, increase the total sets and move more iron and I’m sure you’ll see some nice gains in muscle size.

Finally, if you aren’t taking in enough total calories and protein, you’ll never see the kind of size improvements you desire.

Stay strong
MR

deshawn wrote:

Mike I am 42 years old and I do not get the benefit of high rep traning anymore. I have been lifting for quite a few years. I am a lean 205 and still look very young and still strong to keep up with those youngsters. What do you suggest?

[/quote]