Yeah, stronglifts recommends it and Charlie mentioned something about it to be the best way to gain strength fast when you have the time or something.
Well, I am quad-dominant and I’m working my best to fix this. I have bad gluteal fold (if thats when the butt DON’T meet the hamstrings to well). I did work with the Westside for Skinny Bastards this summer and so on, using some 3x3, 4x4, 5x3 and so on. But I realize afterwards that I really wasn’t too ready for it since I lack the big muscles and the experience with the Squats and Bench and so forth.
How 'bout 3weeks GPP with 5x10, 3weeks accum 5x8, max phase 5x5?
yea that looks like its a better set/rep scheme for your gpp. as for the quad dominance, that the case with alot of ppl. its just something that u should address in the gpp and accum phase so that wen u are ready to become a strength machine, u wont have any imbalances holding ur numbers and speed back, and u will be less exposed to injuries of course. As for the “big muscles” for “big lifts”, do not think that way. I always go back to charlie’s “looks right flys right” motto. U dont need to be overly muscular, just enough to fit ur body comfortably. after that, its all about the CNS
"Quad dominant individuals often tend to run back on their heels, their 10 and 20 yard sprints are relatively faster than their 40’s and flying 20’s, they often jump better than they sprint, their bilateral jumps tend to be ahead of their unilateral jumps, and their strength tends to be ahead of their reactivity." -Kelly Baggett
This pretty much fits in for me, which sucks! Except that I don’t run on my heels anymore even though I’m still overstriding a bit when sprinting. Need to keep training the technique of course!!
Right now I set up for the max phase.
Power Clean
Box Squat (wide stance) or Deadlift
Benchpress
and I suppose I might add Glute Ham Raise since I need extra work for the glutes, lower back and hams. Maybe I should add glute activation drills on tempo days since I seem to be suffering from poor glute activation as well. Thoughts on this?
The GPP, Accum and Recovery will contain all of these plus some more to really target all muscles and get som extra work for the hamstrings.
We have a weights download available in the site store covering much of this, including the need to think beyond just the movement of all weights into catagories and includes the possibility of advancing one lift in one block if it fits better with the general advancement of all necessary training componants as one example.
I just bought “Weights for speed bundle” 2days ago, and reviewed all 3 movies yesterday. Good stuff! Though I couldn’t really understand how low and how many reps would be prefered at the maximum phase for someone pretty much beginner to weights, and where the 5x5 would fit in!
Well a beginner in lifting heavy weights will not have the CNS to recruit nearly as many motor units as the more experienced lifter. Because of this tho, the beginner can also use a higher volume than the more experienced lifter, because he does not recruit as many motor units at once. That being said, id say something like a 5 x 5 or even a 3 x 3 would work well in a max strength phase and should not tire u too badly. With that u could test ur max every 4 weeks or so depending on ur percentage cycle. Any thoughts on this Charlie???
What I don’t understand, is why some people like lou simmons will attribute “missed lifts” to muscle weakness (i.e. training triceps, lats, and delts to increasing bench), but from my experience most of my missed lifts have been attributed to a worn CNS from too much heavy lifting too often. People just do not realize how valuable it can be to just drop the volume off the table and carefully regulate how often and to what degree u “fill up the cup.” Many people just cant wrap there head around the fact that one can put 100 pounds on their bench or squat and not gain a pound of muscle in the process. I was someone who used to be guilty of misdiagnosing this problem
i mean its i guess thats wat he meant, but i just kinda felt that if he felt that the powerlifter was lacking in muscle in a certain are, that would kinda call for a hypertrophy phase where they would try to pack more muscle on in a certain area
Yeah, maybe that wouldn’t be such a bad idea! How bout the power clean (I do hang clean) then, skip or do after?
I should point out that I’m still in the learning process for the hang and clean. But I wanna be able to be good at it for the winter at the times that I’m not gonna be able to sprint outside.
Cool thank you! I’m also gonna stay away from regular types of squat and stick to wide stance box squat. I still have the believe that these aren’t dangerous as long as you never relax your core.
So, thoughts on this:
3weeks GPP with 5x10, 3weeks accum 5x8, max phase 5x5?
…and also, you think I should add the glute/ham/lower back exercise first thing in the max phase as well?
I am not sure to what exercises this volume refers, but it seems a bit too much to me. Perhaps a 3 x 10, 4 x 8, 5 x 5 would work well towards maximum strength in your case, keeping the volume relatively the same. As for your last question, I think it’s better to wait and see the response to these exercises first and the improvement you’ll have in the rest of the exercises and then decide. But if you want to improve something, starting with it usually works well and this is the time/phase to do it, since the rest are still in the development stage. I hope this helps.
Yeah thanks! Actually helps alot. Makes sense to only manipulate the recovery time and make the sets x reps = same volume, but different intensitys of course.
I’m planning on doing 2speed/weight days per week, and I’m not sure if I should switch exercises for each day.
For example:
Monday/Thursday
Glute Ham/Hip Thrusts
Power Clean/Dumbbell swings
Box Squat/Deadlift
…or would you say that going for the same exercises, but only manipulating the xRM % for each day is enough, together with the diffrent sets x reps for each phase of course?
I would say just switching up the percentages would suffice, its not like ur in a Westside type system where ur success will depend on how well u “mix things up.” Basically by the time u get to the max strength phase u will have cut out almost all of the exercises that u were doing in the gpp and accum with the exception of the bench, a row/pulldown, and w/e u 2 u choose for the lower half. Also, u will not really want to start a max strength workout with a “glute specific” exercise. The goal here is to start the workout off with the main exercise u are tryin to gain strength in, take care of the glute problem in the gpp and accum phase.
Alright, thank you! makes sense once again.
What about 5x5@80% of 5RM Monday, 5x5@70% Thursday? And in the GPP and Accum 4x8-10@80% of 8-10RM?
I’m probably only gonna be doing Deadlifts as my Main Lower Body Lift, since squats tends to be Quad dominant exercises and I’m gonna get away from all those type of exercises.
I’ll start all weight sessions, regardless if it’s GPP, Accum or Max phase with 1-2 glute activation exercises. This would work as a warmup.
starting with glutes as a warm up would be completely fine, just keep it at a low enough volume so that its stays as “just a warmup” and doesnt affect ur main exercise. The percentages for ur lifting stages also look good. One thing to keep in mind tho, the deadlift will drain ur CNS more so than a squat will, so i would be very careful with my sets and reps with the deadlift, cause if u do too much it will affect ur bench press progress. Unless u are SEVERELY lacking in the posterior chain of your body by the time u get to ur max strength phase, id stick with a wide squat.
thank you! I’m also gonna stay away from regular types of squat and stick to wide stance box squat. I still have the believe that these aren’t dangerous as long as you never relax your core.