Assani's Log: Now Vegan to support Joe Rogan and RG3's recovery
08-26-2012
, 09:46 AM
08-26-2012
, 10:04 AM
08-26-2012
, 10:07 AM
08-26-2012
, 10:16 AM
08-26-2012
, 10:18 AM
from the comments section of the article, the author responding to some questions:
In regards to the very last sentence, I remember GSP being asked what is the best way for a kid to get into MMA and he recommended gymnastics. For a sport that isn't always seen as the most masculine, gymnastics sure seems to build a great athletic base for kids, no?
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However, the greater time under tension in a multiple repetition set increases both non functional hypertrophy and muscular fatigue. Non functional hypertrophy is an increase in the size of the muscle cell’s sarcoplasm rather than the actual contractile unit, the sarcomere. This can push a lifter into a heavier weight class without a corresponding increase in strength.
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1. A 5 RM is done at around 85% of your 1 RM. The 90% of a 5 RM (85%) puts you at 76.5% for your working sets. 15-20 reps at between 85%-76.5% of your 1 RM is very doable and no where near the 90% you claim for working sets.
2. The reason we use a linear progression for the amateur is they can handle it. A beginner can add weight to the bar day in and day out.
3. The reason I pick 5′s is, 5′s are the perfect blend of strength/power and myofibrillar hypertrophy that is necessary to get bigger and stronger.
4. Singles dont work for beginners. To take advantage of singles you need a advanced and adapted nervous system. For the same reason a beginner can add 5 lbs to the bar each lift (a immature nervous system) is the same reason the singles wont work.
5. And finally Dave Tate is talking about reps based upon Prilipen’s chart. In Prilipen’s chart you have 4-10 lifts over 90% with 4 being optimal. If you look at the rep ranges for the 75-85% my reps and total volume fall well within Prilipens chart.
6. We use 5 RM as rep maxes or as a way to set a PR. Much like the WSB guys use singles for their PRs, we use 5 RMs.
7. the collegiate program and professional program are based on volume and intensity days. Volume being done with around 25 reps at between 75-85% of your 1 RM. Sound familiar? WSB calls their volume days, speed days. And they get 20-24 reps at 75-85% of their 1 RM on these days. They do it with 10-12 x 2 @ 50-60% + 25% of total volume made up with accommodating resistance (chains or bands) The intensity days are usually done with 5 singles. This day allows the lifter to work up to a heavy single. Hopefully they get at least all 5 reps over 90%.
8. The assistance work you speak of comes in a fancy deal we call metabolic conditioning for DWOD.
9. For dynamic lifts we use the olympic movements, box jumps, broad jumps and sprinting. For heavy accessory work we do a ton of pulling, 3:1 pull
ush.
Not to be an ass as I am sure you have followed the program for a while, but you are all ****ed up and not understanding my program. It is my fault for slacking and not finish my own book. Or I wish you would have come to a CFFB seminar or be attending one soon as I could have straightened this out in 20 mins.
I want you to get some physiology books and do some reading on the Russian and Bulgarian training systems. Get the book of Westside Methods and Rip’s Practical Programming.
2. The reason we use a linear progression for the amateur is they can handle it. A beginner can add weight to the bar day in and day out.
3. The reason I pick 5′s is, 5′s are the perfect blend of strength/power and myofibrillar hypertrophy that is necessary to get bigger and stronger.
4. Singles dont work for beginners. To take advantage of singles you need a advanced and adapted nervous system. For the same reason a beginner can add 5 lbs to the bar each lift (a immature nervous system) is the same reason the singles wont work.
5. And finally Dave Tate is talking about reps based upon Prilipen’s chart. In Prilipen’s chart you have 4-10 lifts over 90% with 4 being optimal. If you look at the rep ranges for the 75-85% my reps and total volume fall well within Prilipens chart.
6. We use 5 RM as rep maxes or as a way to set a PR. Much like the WSB guys use singles for their PRs, we use 5 RMs.
7. the collegiate program and professional program are based on volume and intensity days. Volume being done with around 25 reps at between 75-85% of your 1 RM. Sound familiar? WSB calls their volume days, speed days. And they get 20-24 reps at 75-85% of their 1 RM on these days. They do it with 10-12 x 2 @ 50-60% + 25% of total volume made up with accommodating resistance (chains or bands) The intensity days are usually done with 5 singles. This day allows the lifter to work up to a heavy single. Hopefully they get at least all 5 reps over 90%.
8. The assistance work you speak of comes in a fancy deal we call metabolic conditioning for DWOD.
9. For dynamic lifts we use the olympic movements, box jumps, broad jumps and sprinting. For heavy accessory work we do a ton of pulling, 3:1 pull
ush.Not to be an ass as I am sure you have followed the program for a while, but you are all ****ed up and not understanding my program. It is my fault for slacking and not finish my own book. Or I wish you would have come to a CFFB seminar or be attending one soon as I could have straightened this out in 20 mins.
I want you to get some physiology books and do some reading on the Russian and Bulgarian training systems. Get the book of Westside Methods and Rip’s Practical Programming.
Quote:
Matt, I hope you realize it takes a very rare individual to survive a bulgarian/broz style of training. To work up to a 1 RM and do drop sets multiple times a week can be taxing and most people dont have the training base to survive it. Basically, if you have not built the base for this training you will come apart at the seams both mentally and physically.
If you do some checking on Adadjiev, he looked for one thing in his lifters…will.
Not to say you don’t have it, but for every champion omelet they had 1000′s of broken eggs.
The CFFB template we have been playing with is not for the amateur, collegiate or professional. But for a different athlete that can handle intensity. Very few people can train with high intensity day in and day out.
Hopefully, the program comes out and there are interesting results to report.
If you do some checking on Adadjiev, he looked for one thing in his lifters…will.
Not to say you don’t have it, but for every champion omelet they had 1000′s of broken eggs.
The CFFB template we have been playing with is not for the amateur, collegiate or professional. But for a different athlete that can handle intensity. Very few people can train with high intensity day in and day out.
Hopefully, the program comes out and there are interesting results to report.
Quote:
I will be the first to tell you I am not a huge fan of heavy weight training for young kids. I think they need to learn the movements, do body weight training, swing KBs, climb ropes and do hard work. They have a lifetime to bang iron.
But what do know is when kids are exposed to physical training at a young age there is a priming the pump effect that allows them to gain strength/muscle at a great rate once they hit puberty and start training with weights.
Take a look at any kid that has done gymnastics for a long period of time in pre-puberty. Once they start weight training they make great gains.
But what do know is when kids are exposed to physical training at a young age there is a priming the pump effect that allows them to gain strength/muscle at a great rate once they hit puberty and start training with weights.
Take a look at any kid that has done gymnastics for a long period of time in pre-puberty. Once they start weight training they make great gains.
In regards to the very last sentence, I remember GSP being asked what is the best way for a kid to get into MMA and he recommended gymnastics. For a sport that isn't always seen as the most masculine, gymnastics sure seems to build a great athletic base for kids, no?
Last edited by Assani Fisher; 08-26-2012 at 10:29 AM.
08-26-2012
, 10:22 AM
08-26-2012
, 11:11 AM
08-26-2012
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08-26-2012
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08-26-2012
, 12:24 PM
Aren't those % daily value provided by the same thoughtful people who brought us this gem?
08-26-2012
, 12:28 PM
08-26-2012
, 11:32 PM
He works with a lot of world class athletes.
Getting more weight on you without help from a partner or a weighted vest might be tricky. If neither is feasible, I suggest doing more challenging exercises like rollouts or Blast Strap (or TRX) fallouts.
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i'm pretty sure we've touched on this before - though i'm not sure if it was with you - but just to be clear: planks "work" our core, correct? i know i feel a pretty sick burn in my shoulders/forearms and in my torso area when i do them but are these weighted planks effective at achieving hypertrophy in the abs? i'm mainly asking tis because i have nfi what muscle endurance actually means
Muscle endurance in the core protects your low back and makes your core an effective "transmission" of sorts for all other compound movements you do. The more solid it becomes, the better all your other lifts will work.
I suppose if you're going for a 6 pack, weighted planks are one way to get that (assuming your bodyfat is low enough). If weighted planks become too easy, the best things to do are add weight or do a more challenging exercise like the ones mentioned above, rather than doing longer reps (unless you're trying to win a longest plank contest or something like that).
08-27-2012
, 11:22 AM
08-27-2012
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08-27-2012
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08-27-2012
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08-27-2012
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