Official Strength Debates
@StrengthDebates • 50,672 subscribers
Non Essentials of S&C and Fitness | All opinions, ideas, questions welcomed | DM us a poll you’d like to see
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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 Debates65,295 次观看 • 11 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 • 3 个月前
3 exercises to finally learn how to RDL The RDL is heavily under utilized. Specifically people aren’t using it to lift 1,2 and 3 rep maxes. It is not an “accessory” exercise. My best RDL is 705 for 2 reps. I honestly think you should RDL the very close to the same if not more than you deadlift The problem is most people have not mastered the movement, a lot of times due to lack of understanding at a high level Here are 3 exercises to help you crack the code.
Official Strength Debates13,122 次观看 • 10 天前
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 • 3 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 Debates73,284 次观看 • 2 个月前
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 Debates49,618 次观看 • 2 个月前
Here’s my controversial opinion why you technically don’t need reps near failure for driving serious muscle hypertrophy This training style truly isn’t for everyone. It’s for the few that are obsessed with getting as big as humanly possible especially for those who have made the decision to stay natty. I have other traditional bodybuilding programs, let me know in the comments if you would like a structured program that uses a more foundational approach I’ll send you a free week. The low rep stuff is what I use, and I like to talk about it, but it’s not even close to the only program or training method I use for others. The people who say it takes too long have never tried this style of training The people who say it takes too long are wrongfully assuming you’re lifting weight that is so heavy you need 3-5 minutes between sets to recover. There are many ways to recruit high threshold motor units, and for hypertrophy doing 7-9 reps to build up fatigue so that the last 2-3 reps your body is forced to recruit these motor units might be the absolute worst way to recruit them The easiest way is to add more weight, then add the effort into the concentric phase of the reps. This way you don’t need reps near failure, and by not needing to train so close to failure, you’re able to repeat sets quicker. Some sets as soon as 30 seconds, some later or last top sets up to 2-3 minutes Regardless, when you use this method you are trading junk volume for meaningful reps. You’re also managing your time in the gym around this concept to cut out all the other exercises you normally have to do This is why people finish these sessions in 75 min or so. If you start a free week of a low rep set program just click the link in bio to start. When you do start, don’t look at just the numbers, the coaching notes are where the most value is when you start the session
Official Strength Debates18,424 次观看 • 21 天前
Not for everyone, but if you’re looking for the extreme for muscle mass… 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.
Official Strength Debates24,721 次观看 • 1 个月前
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 Debates35,499 次观看 • 1 个月前
