[quote]Clown Face wrote:
Chris Cormiers article[/quote]
Just to touch on a few points:
“4. PYRAMID YOUR SETS, STARTING WITH A 15-REP WARM-UP AND FINISHING WITH FIVE REPS Add weight to each set so the point at which you reach failure progressively decreases to five reps for your last set…”
I’m not wild about the idea of hitting failure on each and every set. And I generally lean towards lower rep warm-up sets for a few more sets before attacking the main work, to avoid unnecessary fatigue.
“6. FREE WEIGHT FIRST Every workout
should begin with the heaviest and most compound free-weight exercises. Only after you have built a solid base of mass should you refine individual muscle groups with machines and cables.”
I agree, and that second sentence, especially, is something new lifters should pay attention to. Free weights take priority in a program, and shouldn’t be outnumbered by machine or cable exercises in any single workout.
"13. EAT BEFORE TRAINING Have something in your stomach when you train, even if it’s only a protein shake. "
Very true. When training for size, a pre-workout shake or meal (if you can stomach it), as well as a during-workout shake, can make a significant difference. Too many little fellas rely on only a postworkout shake to spark growth and recovery, when they just burned X number of calories and revved their metabolism with the weight training.
One thing worth mentioning about this one:
"[i]Coleman trains hard, but he does not focus on reaching full-rep failure for each working set. In fact, he typically stops just before that ultimate point. What’s more, he rarely employs forced reps, partial reps, negatives, descending sets, rest-pause or any other technique for pushing a set beyond failure. Lee assisted on only one forced rep (during incline presses) in the workout we observed.
Coleman also is not a regular user of supersets, pre-exhaustion or any other technique for increasing workout intensity. He does straight, progressively heavier sets for moderate reps with relatively long rest periods (two minutes or more) between sets. People often ask me how 43-year-old Coleman can train with such heavy weights without tearing every tendon. The secret is moderate reps at moderate intensity. He isn’t trying to push every set beyond his previous limits.
Then, too, he may be the most genetically gifted bodybuilder to ever walk the face of the earth.[/i]
That last sentence… re-read it… several times. Kinda puts a question mark after everything they just described about his training methods, no?
The thing is though, and you demonstrated it clearly with these two articles… all pros train differently. Cormier talks about training with heavy 5-rep sets, Coleman focuses on 10-12. Cormier trains to failure on each set, Coleman doesn’t train to failure. Cormier talks about using the full ROM, Coleman doesn’t train to lockout. Things like this are what confuse beginners, especially when people say “STFU and just train like the pros, newb.” “Really, gee, I should train like the pros? Well, Brainiac, which one, Coleman or Cormier? Menzter or Schwarzenegger?”
It’s not nearly as simple as “training like the pros.” It’s more about see what common denominators the biggest, strongest, best built guys have, and follow that.
Um, who was confused about what? And is the Beginners forum where you meant to put this? It seems like you’re trying to address that whole new “ramping” thing people are getting carried away with overanalyzing lately, but I think you’d find a better discussion about it in the Bodybuilding forum.