Sat 5 Jan 2013
W.O.W.’s 12/28/12 and 1/04/13- Happy New Year
Posted by Doug McGuff under Uncategorized
I did the following WOW on 12/28. This was part of my 3-way split rotation. I am still sticking with the split routine because the ER has had very high volume and acuity recently, and this consumes a lot of recovery. I don’t want to be around all of that contagion if I hammer myself with too much volume or too many big movements. This was done at UE under the Supervision of Evil Ed Garbe.
Lumbar Extension on SS Systems Pulldown (as Pre-exhaust for)
MedX Leg Press
SuperSlow Systems Neck Flexion/Extension
Calf Exercise on MedX Leg Press
Yesterday (1/04/13) I did shoulders and arms at Fike gym. I had the opportunity to work out with Ed at UE, but due to a late shift, I just couldn’t drag myself out of bed quickly enough.
Cybex Lateral Raise (Jrep halves)
Cybex Rear Delt (SuperSlow cadence)
Cybex Overhead Press (Jrep halves)
EZ barbell Curl
EZ Reverse Curl
EZ Lying Triceps Extension
Dumbell Finger Curl Done “Moment Arm Exercise (MAE)” style.
Due to my busy schedule, I don’t have a new topic. Joe A has posted a rebuttal article over at www.renaissanceexercise.com. Check it out, along with the comments there. Perhaps we can continue and expand the discussion based on what Joe has written.
Post your WOW’s and your thoughts for the New Year
@David
Sorry that my response didn’t help you answer your question…I tried.
No need to stop posting here though…if it helps, I’m only here cuz Doug referenced my article in the blog…sucked me back in. Plus, it’s good to antagonize “Dan Graves”…he loves it when I post here.
Would love to see it hit 400 before I go
Dark again though…
lol…Dan Graves is definitely NOT a Joe A. fan
@Doug
“However, ignoring adaptation altogether while instead focusing on the stimulus can backfire. The adaptation is what we are after after all. If this philosophy becomes to intense, you can become a master at something that doesn’t work.”
Exercise isn’t always the limiting factor for adaptation…well, maybe if you’re doing HIT
Chasing adaptation causes people to be distracted by a lot of nonsense hoping it unlocks the muscle (hence the current discussion). Pick something safe and focus on continually improving the quality of the event…improve the process…master it…if the adaptation is not what you desire, change other things. Why assume it is the exercise holding you back?
If we start attributing efficacy solely to muscle mass…becomes slippery slope
Joe,
I’ve got caught up in this in the past and you will end up lost.
When you focus on the outcome you will likely never be satisfied, it causes you to jump from thing to thing….constantly looking for the next magic tool for the tool box.
It is clear that exercise can always be more refined and I think we know enough to tell wether or not its becoming so….Why not work toward that ideal…rather than worry about how ‘built’ you are?…why not make every second, of every inch, of every rep. of every set… everything it could ever be….and when its not….sit there and figure how to make it better.
Then go through this same process with your nutrition?….talk about an area that can always be better.
Then optimize recovery….sleep, sauna, massage, stress etc.
oh… and before you do that….pick the right parents.lol
In all seriousness if you want to fly the high-intensity, low-volume flag its going to have to be REALLY right, not just run of the mill exercise done less frequent.
I believe there is GREAT value in developing mastery of process…even if its just the discipline of doing so…you might even find some rewards at the end and i guarentee you learn something and end up more satisfied than 18′ arms will ever make you.
Joshua
Joshua Trentine says:
January 25, 2013 at 1:20 pm
Marc,
We have done these….but for different duration…
Gus discusses his experiments w/ TSC against Dynamic in the F.O.E article and I have frequently spoke of my experiment with Negative only against dynamic…that experiment i’ve done too many times to count.
Josh
———————————
Sorry, I missed this discussion somehow. I think you might have a lot of productive information to share. Please feel free to share.
I was intrigued by negative-only for a long time. Funny, I would have thought the results would have been better. I did get sore. I will tell you this, if a protocol involves extreme fatigue or soreness, I am skeptical of that protocol. You are well aware, that Olympic lifters, even before steroids, have/had fantastic physiques and are extremely strong pound for pound. However, Olympic lifters utilize mostly concentric lifting which also allows more frequent training. Barry Ross, a sprinting coach, utilizes the deadlift without eccentrics (drops the weight at the top) with good results. If the concentric protocol results in as good a progress as regular repetition style (concentric/eccentric), and as good as eccentric, then, credibility of HIT comes into play. So far, only you have questioned the superirity of eccentric contractions. I will experiment more.
Hey Marc,
I trained as an Olympic Weightlifter in 1994 with a national level coach and team…I only lost muscle and also strength in some cases with daily practice..eventhough my snatch and clean improved. I was very good and I attribute that to the strength I came into it with…I only lasted something like 4 months due to injury…I have no interest personally in Olympic lifting, positive only training, or anything ballistic…I’d like to keep training for another 40 years and i don’t think i’ll make it doing those things.
I can share much on Negative only, I even had special machines built so I could apply it with out compromise.
Joshua
Joshua
A person can compare 4 weeks of concentric-only deadlifts to 4 weeks of con/ecc deadifts to 4 weeks of ecc-only.
Josh….
I believe someone asked earlier … what do you do when you or your clients exceed the weight stacks. Isn’t that what led John L. to the Max exercises?
Marc,
Of course…i think i can predict the outcomes, but i’d be happy to hear.
Dave D,
This is a very unusual problem because I’m the test subject for determining what weight stack goes on the machine.
If weight stacks were being exceeded I could have a longer selector rod made and add more plates.
The other option is to add a weight horn to the stack and attach whatever free weights you might need.
Ken has a subject in Florida that uses over 700# on calf exercise and our machines goes up to 620#….so in this unusual case Ken just tacks on the rest with barbell plates.
That being said most anyone who i have ever seen train that claims to be “topping out” weight stacks is usually accommodating their behavior to make weights go…with some cueing, squeeze technique, better turn arounds most can get a better effect with 20 to 40% less load than what they normally use.
Joshua
put this problem right up there with the problem of having your male clients grow too fast and your female clients loosing weight too fast with their new diet.
just not big problems to solve…