Official Strength Debates
@StrengthDebates • 50,617 subscribers
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I cannot tell you how many times someone has come to me after they tried the “just add 5 pounds a week” programming all with the same complaints They say it’s boring, it does work, they are frustrated. As a coach I was sold on this idea, I tried it with many ages and types of people and I finally came to my own conclusion, and that is there are much better ways to program For me as a coach I want increased exposure not avoidance. When learning any skill, the more exposure to that specific skill the faster it will be learned. If strength is the goal, you cannot avoid strength and just do sets of 5. Do you know the absolute easiest way to “add 5 pounds” ?? Do less reps. That’s what zone 1 is for. You also, especially a beginner, don’t want to miss those sets of 8-12. These rep ranges offer a different stimulus and they are great for greasing the grove and learning the technique. Don’t let them scare you with fear. Heavy is relative. You are able to lift heavy and prioritize form and positions. That’s what’s great about this system, you don’t have to learn an entire new system after your first 12 weeks. You just continue to gain experience and exposure in other areas. Exercise selection, work loads, intensity etc Link to start a free week below 👇🏼
Official Strength Debates32,144 次观看 • 8 天前
If you chase strength and power You will find “technique” If you get obsessed with being strong and moving more weight, you will self organize in your body will find the most efficient ways to create the most force Ironically, people say when you do a dumbbell row it’s not like you’re starting a lawnmower but that’s exactly the cue I use and internalize to create more force. Here is a tip I give people, especially if they are new to heavy dumbbell rowing. 1. The weight needs to come off the ground with your arms straight. You do this with a slight rise and a slight rotation and then you drive the elbow and finish with a closed elbow. This ensures tension through the longest range of motion specifically the tension at end range from the beginning.
Official Strength Debates49,538 次观看 • 16 天前
I played in the SEC and never heard of a Single arm DB Bench until 3 years after my playing days Still mad about it If you’re an athlete prioritizing strength, size speed as well as mobility and movement I can’t imagine why this wouldn’t be a constant in your program
Official Strength Debates126,572 次观看 • 2 个月前
People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.
Official Strength Debates91,696 次观看 • 1 个月前
I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future
Official Strength Debates72,986 次观看 • 1 个月前
Ready to jump right into low rep sets for tonnage? Comment “Jump” I’ll send you a link for a free week Not everyone should jump right in, for that reason I have an alternative option that will ease you into the concept and progress your tonnage week to week. Comment “Ease” I’ll send you a link for a free week There’s a lot of questions on this topic, which I have spent a ton of time adding education to my programming so you are learning while you train The math I’ve come to is this, you are lifting 1,500% up to 2,500% of your 1 rep max using this concept. You don’t want more and more each session. You need recovery, so there are ups and downs purposely but the opportunities for PRs DRASTICALLY increase Normal 1-6 rep maxes are always on the table and now you’re adding tonnage PRs on top of that trying to set new PRs for pounds lifted on 18, 24, 30 and 36 reps. Although I don’t use 36 for most people. My programming uses 24 and 30 the most Ultimately it’s a choice. Most people have already decided to do 24 or 30 reps. My question is, how are you going to get there? If you’ve been in a rut, or you’re just not happy with the results traditional training concepts have yielded, this is the change you need
Official Strength Debates14,063 次观看 • 15 天前
It’s too dangerous?? I’ve only heard this from people who’ve not ever even tried the low rep approach, and I’m confident they didn’t try it my way and here is why One of the very first things I noticed when I made the change to low reps sets, I stopped having shoulder impingement. No more elbow tendonitis and other chronic injuries from overuse We can thank Wollf’s Law and Davis’s Law Wolff’s Law states that bone tissue remodels and strengthens itself in response to the mechanical stresses and loads placed upon it. Davis’s Law states that soft tissues (like ligaments, tendons, and fascia) adapt by lengthening or shortening based on the sustained stresses or positions they are held in over time. The fitness industry is full of examples of crab mentality. Crab mentality is the attitude where people in a group try to pull down or sabotage anyone who is trying to improve or escape or problem solve, like crabs in a bucket pulling each other back down. Want more? Check the link in my bio
Official Strength Debates36,364 次观看 • 1 个月前
The slow and control crowd are ignoring simple concepts and principles of motor unit recruitment. Control is important, yes. But you don’t have to move slow to have control, ask a bull rider. Fast and controlled is what you want in the weight room The effort is what is going to recruit those high threshold motor units and the bigger faster stronger type II muscle fibers Slow is low recruitment and high fatigue. Seems like everyone ignores logic on this topic. If you think you’ve hit your “genetic potential” you probably just need a fresh perspective on training. Start with this idea, that speed and the effort to move loads fast will always yield more motor recruitment and ultimately more strength and hypertrophy
Official Strength Debates37,990 次观看 • 1 个月前
Yes I have video proof if someone really needs to see that I actually did this in 35 minutes This is how I have trained for over a decade, for the right person looking to gain significant amounts of mass, this is how I teach it Click link below for FREE week
Official Strength Debates95,607 次观看 • 5 个月前