Dave Liepmann

10,463 reputation

11954

bio	website	daveliepmann.com
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train combat sports (judo, Brazilian jiu-jitsu, and occasionally wrestling, muay Thai, MMA and wrestling), though I'm very much still a beginner
enjoy punishing forms of short-duration conditioning
lift (poundages at roughly 175 pounds bodyweight: squat in the mid-200s, deadlift in the upper 300s, press just over 100, bench about bodyweight, so altogether nothing special)
and sometimes have more time for reading than training, unfortunately.

	10,463 reputation	bio	website	daveliepmann.com	visits	member for	1 year, 9 months
11954 badges		location			seen	10 hours ago

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1d	comment	Are there disadvantages to long rests between sets when strength training? @Carl Yeah. Figure out where there's a problem (diet, sleep, stress, need a deload...), fix it, and do the squats all in a row like the program is designed.
1d	answered	Are there disadvantages to long rests between sets when strength training?
2d	comment	Progressive overload vs. greasing the groove @VPeric I've always been told to hold off until 3 sets of 15 to 20 reps before adding weight, and I add 25# to start. Works for dips; my pull-ups are weak so I haven't had much of a chance to try.
2d	revised	What are the trade-offs of weight versus repetition? added 106 characters in body
2d	comment	Progressive overload vs. greasing the groove You could try reading Practical Programming by Rippetoe and Kilgore, or Science of Sports Training by Tom Kurz, or this answer.
2d	answered	ideal rest in between sets for increasing bodyweight exercises
2d	comment	Progressive overload vs. greasing the groove Proven fact. It's a registered fact in the Department of Truth in New Zealand.
2d	comment	Progressive overload vs. greasing the groove 5x5 with deloading when necessary works very well for barbell movements like squat and bench. Maximum-with-good-form works very well for bodyweight exercises like dips and pull-ups.
2d	comment	Progressive overload vs. greasing the groove Glad to help. Cheers!
2d	comment	Progressive overload vs. greasing the groove Yes! It's true, but combined with a method for breaking plateaus. :) Hitting a wall with barbell exercises means you need to reduce the weight/reps/whatever, because the point is adding weight to the barbell steadily over time and always doing 5 reps. So if you don't get 5, that's a failure, you reduce the weight and do 5 and it's still challenging. But doing 9,9,8 on pull-ups isn't a failure the way 5,5,4 is a failure with barbell squats. 9,9,8 just means shoot for 9,9,9 or 10,9,8 next time, because you're just trying for your max number of reps with good form. Don't deload if you get stuck.
2d	comment	Progressive overload vs. greasing the groove Gradually increasing reps is progressive overload. I just don't see where you get the idea of decreasing the reps again.
2d	comment	Progressive overload vs. greasing the groove @VPeric You recommend adding weight with a 1-set max of 12 reps?
2d	comment	Progressive overload vs. greasing the groove Resetting for barbell exercises is different than bodyweight exercises done for reps. For barbells, you do X pounds, 5 sets, 5 reps, and if you can't then you back off. With bodyweight you're usually just shooting for a vague number of reps for 3 or so sets. "3 sets to failure" is a fine pull-up program, and there is no need to "deload" to fewer reps if you do fewer than expected. Shooting for 12 reps each time and only getting 12,10,8 is fine, no need to "deload", just keep aiming for 12,12,12 (or 13,13,13) next time. You don't deload the number of reps with bodyweight exercises.
2d	comment	Progressive overload vs. greasing the groove You can take rest days, but you don't drop the reps when you do.
2d	comment	Progressive overload vs. greasing the groove I don't think we have achieved communication. If you can do a good 3 sets of 9 then there is no need for you to rest or reset back to 3 sets of 6. You shoot for 3 sets of 10, then 11, and so on. You progressively add reps (or weight). Unless you start to fail or get weaker, why would you "go back" to 3 sets of 6?
2d	comment	Progressive overload vs. greasing the groove That definition is correct. But if someone can already squat 500 pounds, then it doesn't do them any good to squat 150 pounds for 5 sets of 5. They need to squat over 300 pounds at least. Same with your 12 pull-ups: Doing fifteen sets of 4 might help grease the groove a little, but 3 sets of 4 won't register as a training stimulus. It's too easy. And even when greasing the groove with 15 sets of 4, you'll need to do your high-rep sets regularly if you want to improve your max reps from 12 to 15.
2d	comment	Progressive overload vs. greasing the groove Sorry, my first comment left out a crucial component of progressive overload. "Work near your limit" and then once your max goes up by doing so, increase the resistance. In this case, if your max is 12, then you should work near 12 until you can do 15, then work near 15, and so on.
2d	comment	Progressive overload vs. greasing the groove The approach you describe of 3x4, then 3x5 the next day, then, then 3x6 up to 3xMax before resetting I've only seen used for gymnastic moves (such as in Building the Gymnastic Body), where the progressive overload is provided by advancing to a more difficult variation of the move. For instance, if my best front lever is a tuck front lever for 3 seconds, then I might do 6 sets of 15 second tuck front levers, then 6 sets of 20 seconds, then 6 sets of 30 seconds (my max) before dropping back to 6 sets with less time (say, 15 seconds) of a more advanced technique (say, a half-tucked front lever).
2d	comment	Progressive overload vs. greasing the groove I'm not sure that progressive overload means what you think it means. To me, progressive overload means "work near your limit." If I can do 12 pull-ups, then 3 sets of 4 pull-ups isn't near my limit, so it doesn't help get me better at pull-ups. Progressive overload for that scenario might be 3 sets of 10, or 12 then 10 then 8, or 8 sets of 8 with short rests. Greasing the groove with sets of 6 or 7 would definitely help--but I'd still do near-max sets during my actual workouts.
2d	answered	Progressive overload vs. greasing the groove