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5

Jean-Patrick Millette on Firstpull.net calls this an example of individualization of technique: Elite lifters do have what we might consider kinks or a special routine/behavior towards the lifts. To us, they could be detrimental, but to these lifters these behaviors an integral part of their technique. There is something about lifting very heavy weights ...


5

Is my 5x8 adaptation a good or bad idea? I don't think it is a good idea. The 5x5 format is for a purpose, to do heavy lifts for many sets, to add strength. Increasing reps per set will lead to more work yes, but you will lift less on the next sets, leading to a more endurance focused workout. What difference will 5x8 have on my ...


5

If physique is your primary goal, then your changes are not bad. However, it does require some adjustments to how you approach progression. First and foremost, volume is the #1 determiner of how much muscle you put on (citation). There are a wide variety of ways to increase volume. One strategy is to maintain the same weight while you increase volume: ...


3

5x8 changes the program drastically. It will be harder to add weight regularly, and the stimulus will tend more towards endurance and hypertrophy than strength. I'm not sure that's a good idea but you're free to see how it goes. I would say that you're dramatically changing the character of the program by doing that while also adding so many assistance ...


3

Strength programs like 3x5, 5x5, or other low-to-mid-rep heavy lifting programs are well suited to maintaining the same weight while doing body recomposition. Just don't eat a tremendous amount. The other option, which I like quite a bit, is to eat as much as possible of high-quality foods (meat, veggies, fish, eggs, dairy) while maintaining a high ...


2

First, as others have said, 1 month is too soon to start seeing any drastic results. I would suspect that your apparent "weight gain" is just water retention and early adaptation to a different exercise load than you are used to with cardio. Also, I would encourage you to keep a highly detailed food log for 3 days to a week. And by detailed, I mean where ...


2

I do slow-eccentrics in every workout, in the last set of one exercise only. John Meadows has articles implementing high intensity techniques into training; and this is an example of it. For example, you can implement 3-second negatives in a dips-like movement while working triceps. Of course, everyone is different in recovery department. I think you ...


2

It's an inverse pyramid strength-training workout. Although this seems to be fairly low reps, it's used to encourage muscles to build volume. I wouldn't suggest hitting these kinds of reps though. Injuries are rampant when you load up on these weights. A more appropriate strength and volume building routine would be 10-8-6 or even 8-6-4 reps, each with ...


1

After emailing bodybuilding.com, this was their answer: When you are conducting 5 sets of 3,2,1 you will do a rep range of 3, add weigh do a rep range of 2, add weight and then do a rep range of 1. The low reps and high weight will help with muscle building. You should be very fatigued by the time you hit one rep.


1

There are a bunch of sound scientific studies on that question (Hans et al. 2000 / Rhea et al. 2002 / Bors et al. 2001 / Wolfe et al. 2004) essentially suggesting that performing more than 2~3 sets offers little additional progress. I took those references from this nice summary in EXRX with many scholar references and many more details. Remark: Perhaps ...


1

Lifting for optimal weight/muscle gain is not optimal for burning calories or building endurance. If your goal is to burn more calories, run. Running can burn up to 1000 kcal/hour at best, you'll never reach those kinds of numbers weight lifting, even considering that weight lifting increases your metabolism for a long time. It should also be noted that ...


1

I would check out kelly starretts stuff on youtube (mwod). He is a technique and mobility guru. It is possible for everyone(normal situation) to back squat without problems when you acquire the necessary mobility.


1

Go with a program like Starting Strength or Strong Lifts 5x5. They are hybrids of Bill Starr's 5x5 which is a training program for football players and promotes overall strength and athleticism. In fact, you would be a good candidate for switching to the Bill Starr version later on (after maybe a year of the Starting Strength or Strong Lifts program), ...


1

Training elements should fit into a broader and more comprehensive program. If you have a well documented program with a history of solid results and it calls for negatives, then do negatives. If you just want to do them because they make you sore or an article on bodybuilding.com said they're great, that's fine, but it's a far cry from them being an ...



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