[quote]El Dingo wrote:
But if the simple ideas worked, why not continue to use them? They’re certainly not 100% optimal, but I don’t think at this stage I will get enough benefit to justify additional complexity.[/quote]
For the same reasons you don’t go out and have to hunt and gather your own food… better methods exist. For the same reason you are using the internet rather than sending me a letter every two weeks. Society has progressed. This includes the world of strength and conditioning whether you agree or not. Why don’t we all strive for mediocrity, complacency and simplicity?[/quote]
Ok, I agree with you there. I’ll put it into context with what I meant.
McCallum’s program consists of steady progression on overhead presses, squats, SLDLs, bench press, bent rows, curls, and extensions. Squats are a single set of 20, SLDLs are a single set of 15, and everything else is 3 or 4 sets of 8-12. With squats and SLDLs, weight increases are every single session; with the other stuff, once you hit 12 reps. 2-3x a week.
They’re simple ideas, seemed to have worked in the past, and seem to be working for me.
The main differences I’ve seen is that BB routines moved away from full-body to splits. So, they use more exercises per bodypart, they have more volume on a given day, and bodyparts are only hit once a week.
I’m admitting ignorance here, because I thought his exercise selection and progression methodology were still pretty well regarded. Full-body training not so much, but the rest.
Did you really say anything different than that quote? Genuinely wondering.
I say that because wouldn’t ones 1RM increase over time, and couldn’t you reasonably say that until you’re able to do 12 reps at x% bodyweight, you’ve not built a good base of muscle? By the time one has reached that point, you’ve got all the adaptation coming from working at 90% of 1RM for however many months/years.[/quote]
Im starting to question your reading comprehension skills… % of a 1 RM and weight are not synonymous. I said weight doesn’t matter. % of 1 RM does.
Which one of these will see more skeletal muscle adaptation?
1RM = 500lbs, This person does 3 sets of 8 at 250lbs
1RM = 300lbs, This person does 3 sets of 8 at 230lbs[/quote]
I think you missed what I said. I agree completely with what you said.
What I said was… if I stuck to a methodology like sets of 8-12, and only increased the weight once I hit 12… then I’m basically using a %RM approach.
Let’s say I start with a 1RM of 100 lbs, and I do 3x8 at 85 lbs (85% 1RM)
By the time I’m capable of 3x12 with 85lbs, I will have gotten stronger. At this point, 85lbs is only roughly 70% my 1RM. And my 1RM around roughly ~121lbs.
So I increase the poundage, and repeat.
By the time I’m able to lift 170lbs for 12 reps, I will have a history of using 70-85% 1RM for 8-12 reps. If it takes on average three weeks for each 5lb increase (faster in the beginning, slower later on), then we’re talking 53 weeks.
What we end up with a year of working at 70-85% 1RM. Just by sticking to 3x8-12 and working toward BWx12.
I wasn’t talking about chasing the weights themselves… just using a weight progression methodology in order to continually stay in that 70-85% 1RM range. I thought was exactly what you were talking about.
Not being contrarian here, but short of programs written by tnation members like kingbeef, what are these resources?[/quote]
[bunch of good resources]
These are all published by the NSCA. There are plenty of bodies out there that do the same things.[/quote]
Thank you, I will take a look.
[quote]Ill go ahead and say this also since I never really came right out and said it…
DOING CLEANS IN A BODYBUILDING STYLE PROGRAM IS A WASTE OF YOUR TIME! IF YOU WANT LEGS AND HIPS, SQUAT AND DEADLIFT. IF YOU WANT SHOULDERS, SHOULDER PRESS. TRAINING MUSCLE SPINDLES AND STRETCH SHORTENING DOES LITTLE TO INCREASE HYPERTROPHY!!![/quote]
I agree. I guess I should have said this a few posts ago. I’m not doing any olympic lifting for hypertrophy, and I don’t have any plans to.
I was only cleaning to get the bar up for my overhead pressing sets; I was just wondering which style of clean I was “supposed to” use, or if it even mattered.