قالب وردپرس درنا توس
Home / Fitness and Health / question of strength 53 | T nation

question of strength 53 | T nation

Training Natties Vs. Exercise Juicer

Q: How important is it for you to know if an athlete or bodybuilder with whom you work uses steroids or other PEDs? You ask? Is it obvious Does it change the way you exercise it?

A: That's super important. I have worked with natural and improved individuals alike. And you just can not train them the same way, unless you have a natural athlete who's a genetic freak in the muscle building department.

For example, a person with the ACTN3 RR genotype and naturally high levels of testosterone and IGF-1 levels. I could build MORE muscle and respond better to training than someone with poor genetics who has a low to moderate amount Used steroids.

I trained a professional footballer who was 323 pounds with a biceps vein. and who could bench press of 525 pounds. One day he came to me and asked for a private conversation.

"Christian, this year is the last year of my contract and I really need a solid year …" [1

9659004] (Shit, I knew where this led to.)

"Do you think I could .. a cycle … of … creatine? "

I'm not kidding! used creatine or even protein shakes for that matter!

People asked me again and again what I should do for his bench press. The man started at 315 x 6 when he was 15. He was military and 315 for reps when he was 18. He was just a freak.

But these people are few and far between (1-2 percent of the population). The normal, natural lifter does not have the benefits that drug users and freaks have, and they just can not stand that much training. The main differences are:

Frequency Per Muscle

Anabolic drugs activate protein synthesis and remain fairly high 24/7, which means that steroid users do not have to hit a muscle as often for maximum growth. A natural lifter only has increased protein synthesis in a muscle when it trains that muscle, and it stays elevated for 24 to 36 hours.

Therefore, a natural lifter should train one muscle 2-3 times a week for maximum growth, while an improved lifter can only hit hard on a muscle once a week. (Although I still think it's better twice a week, it's better.



Improved lifters can recover from more exercise volume. They repair muscle damage much faster and easier due to the higher protein synthesis. Therefore, the popular approach of bodybuilders to completely destroy a muscle once a week will work well with improved lifters, but not so much with the average natural talent.

In addition, the frequency of meeting a muscle and the volume per session are inversely related: the more often you hit a muscle, the less volume you can exercise per workout. A natural lifter should hit a muscle more often for optimal results. This is another reason why he should not make too much volume per session.

Number of exercises

This also applies to the volume component. An improved lifter can recover and grow out of more volume, allowing it to perform more exercises for each muscle group.

And if you're like most gyms, be sure to bombard your muscles from every angle. Well, a natural person has to be more careful when choosing his exercises. Since he can not recover so well and tolerates so much volume, he can not use a myriad of exercises with every workout. Therefore, he must choose the exercises with great care and choose the movements that have the greatest advantage for their money.

He should also avoid unnecessary exercises (bench press, then dumbbell bench press or, for example, Smith machine bench presses) and avoid waste volumes (exercises that have little to offer in terms of added benefit.)

Whether or not the natural lifter can become heavy , has more to do with the CNS, so that both natural and improved lifters can become heavier if they have the nervous system for it.

How do you know if you have the nervous system for it?

  • Do you fall 2-3 hours after a strenuous workout?
  • Are you moody or unmotivated the day after an intense session? 19659026] Is the resting heart rate significantly increased in the morning after strenuous exercise?
  • Did you lose your libido after a few weeks of heavy lifting?
  • Do you have trouble sleeping when exercising hard, even when exercising early in the day?

If that's you, it's you. I do not have the nervous system that's good for heavy work.

Kettlebell Swing


Q: American (overhead) kettlebell swings are not for everyone, but is there always a place for them? They've never troubled me with their shoulders and I enjoy them more than traditional Russian kettlebell swings.

A: Good question. Let us explain:

Exercises for upper back and traps

Q: Do you have new exercises for traps and upper back?

A: Dude, I'm always looking for a new trap exercises! To quote Paul Carter: "Falling are the new abdominal muscles."

Today you can be as sexy with big, meaty traps as with a chiseled six-pack, meaning that the construction is a sought-after training goal. But why is it like that?

My first theory is that CrossFit (and athletes in general) have a lot to do with it. Many serious lifters now want to look like athletes. CrossFit has made this trend even more popular, encouraging more people to perform deadlifting, cleaning, and tearing (for better or for worse).

With the increasing popularity of these elevators, they have had an overarching effect on powerlifting and Olympic lifting, whose membership has grown exponentially in recent years. And these lifts usually make your traps jacked up. Having big traps is therefore a physical sign of being an "athlete".

A recent study at an Australian university may have highlighted a better reason. There were women without shirt pictures of male torsos, and they were asked to arrange them for attractiveness and sense of power.

It is not surprising that the more muscular body shapes were much more desirable than the less muscular ones. In fact, none of the skinny or fat torsos got EVERY votes because he was attractive. (More information here: 70 percent of your sexiness results from this.)

But one cool conclusion is that the sense of strength had the biggest impact on how desirable a male body is. If a body looked strong autofocus – even if the guy was not extremely lean – he was considered desirable. And nothing screams "strong" like big traps.

I believe my love fell to traps when I saw an exhibition game between the Steelers and Patriots in 1989 and they showed pictures of the players on the big screen. One of the Steelers' lineers had traps nearly as wide as his shoulders. And I immediately thought, "This guy is a beast."

Over the years, I have always searched for new and effective trap exercises. I thought I had tried everything, including:

Power Shrugs

Olympic Lifts and the High Train

And Zercher Shrugs

But lately I've learned a new one from Jim Wendler and he's fast to my favorite. While I call it the Wendler series, Jim himself would probably call the T-bar shrug. Regardless of what you call it, it is an excellent exercise.

Because of the trainline, you not only hit the top but also the middle fibers of the traps, giving you "height" and "thickness". "These features provide a much thicker torso and better bench-press leverage, helping to hold the rhomboids and upper back in place as they squeeze.

It's a fairly straightforward move. You are standing upright, rowing the weight and initiating the movement with a shrug, not a mere shrug because you're pulling your arm just like the standing cable row and the Kirk series This will actually facilitate a more important case contraction.

It is best to point your elbows backwards, which is why I prefer to use a neutral grip, so you can more effectively recruit and prevent the middle fibers a rotation of the inner shoulder that you should avoid when training traps.

You can even do a kind of mechanis chuck drop set by changing the hull angle during the set. When you get tired, you can sit back and get a few more reps.

I like these sentences quite often, sets of 6-8 repetitions, but with 2 seconds hold at the peak of the contraction. I do this twice a week as a third exercise in a session, but this is mainly because my main goal is strength. (I currently do 4 exercises per workout: the main lift, the assistant exercise, upper back work, and then a loaded carry.) Those who are more into pure bodybuilding should take 40 to 60 seconds while under tension.

For hypertrophy you could …

  • Perform 8-10 repetitions with 3 seconds rest and 2 seconds eccentric / negative. The set would take about 48-60 seconds.
  • 10-12 reps with a hold time of 2 seconds and an eccentric of 2 seconds (50-60 seconds)
  • 12-15 repeats with a hold time of 2 seconds and normal eccentric / concentric (48-60 seconds) [19659025] 15-20 reps with a hold time of 1 second and normal eccentricity / concentricity (45-60 seconds)

All these options bring you to the ideal hypertrophy zone for a targeted exercise.

Note that I also use a variant of this exercise with a reel station. It's a slightly different stimulus, but works just as well.

Give this one try, it's a great way to get a thick upper back.

Box Jumps For Conditioning

Q: Every online trainer says that your body will explode when you box-jump for conditioning. But I have never been hurt by them, and my legs were the slenderest and closest they ever were when I met them at Metcon trainings. (I'm female, if that's important.) I stopped because of all the online warnings, but I'd like to add them back. Is there a real reason why not … apart from spontaneous explosions?

A: I have mixed feelings about your question. For the first ten years of my career, I coached professionals and amateur athletes at a high level, and the weight trainer in me hates using an exercise for a purpose other than that for which it is intended.

High Refreshment Olympic Elevators High repetition jumps are at the top of the list. It's not so much because of the increased risk of injury (though it can be a problem), but because it's like hitting a nail with a screwdriver.

Jump's main advantage is to increase energy production and jump height. This works best if you make every effort – try to jump as high as possible – or at least 85-90%. And a total jump is very stressful for the nervous system. It's a maximum effort, just like a heavy squat. For this reason, very high repetitions are counterproductive for the main goal of the exercise.

First, if you have very high reps, you will not make jumps with maximum effort. They just jump high enough to reach the box and save energy for all repetitions. They never jump "strong enough" to increase power production. You also learn bad motor habits because most jumps are done in a depleted condition.

As a strength coach, my answer is that using box jumps to condition is a big no-no. It's like sprinting with an 80-pound vest with the goal of building muscle. I'm not saying it's not going to have any impact, but it's going to upset your running mechanics and slow you down.

But you are not an athlete. Your goal is to become leaner, not to jump higher. So I'm tempted to say, "Who cares if the exercise does not make you jump higher?" What we need to do is take a look at box jumps with high repair and assess if the risks outweigh the benefits.

You mentioned that your legs were thinnest and tight when using box jumps as part of your Metcon sessions. What is the rest of your body composition? If your upper body is just as lean or lean, then we could say that box jumps had a special effect on your lower body.

However, if your upper body is a little softer and less slender, then we're more likely to talk about a generalized effect, and boxing jumps can not be the reason for the difference in leanness. Diet or general training is probably the reason, but your brain focuses on the one thing you believe is the answer.

I would like to say one thing: I believe that explosive work such as jumps and sprints will make the lower body harder and leaner. and firmer. I have seen it happen again and again.

I can not explain exactly why. It could be an increase in muscle insulin sensitivity (some studies suggest) or the fast-twitch fibers that are more superficial. The effect, however, seems to be real.

High repetition box jumps are therefore an inferior form of explosive training, but it is still explosive training, so I do not rule out their potential for leanness. [19659796]] But let's look at the potential dangers

"I've never been hurt when I did it" was never something and will never be something that proves something is not dangerous. I trained many CrossFit athletes and saw many injuries from boxing jumps.

Shin injuries due to the absence of the box are common: people land too close to the edge of the box and slip off. While most of those who do so have only a superficial (but very painful) injury, some may actually cause structural damage to their tibia.

That was my case 20 years ago, when I prepared for the National Weightlifting Championships box jumps as an activation exercise. I hit my shin hard and had to miss two weeks of training.

The other source of injury is the landing. We've seen top-class CrossFit athletes in much better shape than you or me. They tear their Achilles tendon when landing boxing jumps. I also saw knee injuries.

You see, when you land from a 20-24 inch case (height of a normal box), the power during the absorption phase is at least 4 times your body weight and can be as high as 6 times.

If you weigh 130 pounds, that means at least 520 pounds of strength on your knees, hips, and ankles, so there is a risk of injury, especially since most people do not focus on the landing phase of a jump.

The risk of injury is not likely to be as high as internet experts say, but it's still higher than most exercises you could use instead.

  Prowler Workout

A Better Way

Prowler / sled sprints or hill sprints would likely lead to the same results: Prowler sprints are one of the best ways to make a woman's legs lean and hard.

But if you want to use boxing jumps Do it the clever way: Do not do it for fast reps or for very high repetitions. However, you can still paste them in a Metcon format. Here's an example: [19659004] Four Rounds:

  • 10 Box Jumps (10 is the highest I would go)
  • Note: Stay two seconds on the box and two seconds on the ground (um to avoid that you fall into the jumps and landings; focus on the correct landing mechanics both on the box and on the ground.
  • A 250-meter series
  • 20 Russian kettlebell turns
  • Rest one minute and repeat 3 times.

You still benefit from the blasting work and will greatly reduce the risk factor.

Question of Strength 52

The Best Damn Training Plan for Natural Lifters

Source link