Dave Liepmann

10,093 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.

	10,093 reputation	bio	website	daveliepmann.com	visits	member for	1 year, 9 months
11954 badges		location			seen	14 hours ago

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May 16	comment	Progressive overload vs. greasing the groove Glad to help. Cheers!
May 16	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.
May 16	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.
May 16	comment	Progressive overload vs. greasing the groove @VPeric You recommend adding weight with a 1-set max of 12 reps?
May 16	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.
May 16	comment	Progressive overload vs. greasing the groove You can take rest days, but you don't drop the reps when you do.
May 16	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?
May 16	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.
May 16	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.
May 16	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).
May 16	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.
May 16	answered	Progressive overload vs. greasing the groove
May 16	comment	Progressive overload vs. greasing the groove How many pull-ups can you do right now?
May 16	comment	Differences in recovery time (after weight lifting) versus age It could be simply an abrupt restart. I'm in my twenties and when I squatted again after a several-month layoff, I was way more sore than normal.
May 16	comment	It is Possible To Be A Long Distance Runner and have a Six Pack? How? I'd like to note that six-pack abs are not a fitness goal, but rather a body-fat or appearance goal. "Strong abs" is a fitness goal and involves different training from a six pack.
May 16	comment	How much muscle gain can be expected within 1 month of training on average (m/w) When you say "strict diet", do you mean "eating a lot so one gains muscle and fat" or "not eating very much so one maintains low body fat", or something else?
May 15	comment	Resistance band deadlifts @Sarah Oops, I forgot you'd mentioned DBs. Sorry. Well, a KB handle is usually higher up, which makes proper DL form easier. Not much else is really different from DBs. For you, I'd get a 20kg KB for deadlifting, or a 15kg KB for swings and cleans. Also, I don't know if you're athletic, but I wouldn't expect to deadlift your bodyweight right when you start. It might take a few weeks or a few months.
May 15	answered	Resistance band deadlifts
May 14	comment	To add mass to my legs, should i lift heavy with few reps or lighter with 12-15 reps? @Trungmanator If you want an answer to address nutrition, sleep, and training frequency, write it instead of leaving a comment on every answer. Be sure to cite your references.
May 13	revised	What muscles are deadlifts meant to target? added 475 characters in body