Adarq.org

awesome post man@!$@

Just some stuff i have saved over the year ppl might be interested in, il try post a new article every day or so:

This first one is by average joes gym, he trains the strongest teenager in the world, he came on bb.com for a bit and answered everyones questions in ridic detail.

I am familiar with his program. I have a LOT of issues with it.

1) Lunges suck and I think are very dangerous. When you go heavy,fast or simply aren't perfectly strict you have a tendency to push hard and because of the deep split you push off to one side and lean to the opposite as a reflex to get up. I have witnessed many people injure a knee doing this (including my wife - who refused to listen, snuck off to the "ladies only" section. She split her meniscus and I had to carry her to the hospital from the gym. She was out of commission for 4 months and 5 yrs later her knee is still jacked) Lunging down is NOT a natural way for the human body to lift. Do you ever see kids lunging down to grab something? It's an unnecessary risk with little benefit. That is the classic definition of dumb. You wanna stretch the quads? kneel down and lean back. This is a much better stretch. It stretches the quad more from the hip and not as much from the knee.

i dno, if you're compensating that hard, then the weight is too heavy.. i lunge down to pickup things all the time lol.

2) Jumping and plyos should be left to jumpers and track athletes who needs to jump. As a lifter we don't need that additional stress put on any joints. save the stress and energy for training.

agree

3) %'s don't work. Plain and simple. How many times have you had to go in and hit a max but you didn't sleep well, feel under the weather etc. but have to lift a designated amount of weight? Conversely, how many times do you feel great but are only allowed to go to 65-75% when you really feel like you could hit a PR that day? It's hard enough to peak at a meet a few times a year and feel like you are prepared to hit weights that are pre-determined. How can you possibly do it every workout, every lift? simple - you can't.

beast ^^

4) The more often you attempt max, the more opportunities you are giving yourself to feel what max feels like, make max attempts, hit PR's, and it builds confidence. Eventually max is usual and as routine as walking down the street. Every morning I would squat at least 220 (usually more, but that was my "minimum" I HAD to do regardless of how I felt) like clockwork. I could do it just as easy as walking to my car to drive home. Pat is currently doing 250 every morning. It is so routine that at any given time, night or day 7 days/wk he would be able to do it without even blinking.

high frequency psychopaths, but it works.

*****5) NOT training everyday leads to more injuries! IF you train everyday then your entire body is fatigued. Muscles, tendons, cartilage, ligaments, etc. When you train every other day, then the muscles and avascular tissues don't recover at the same pace. What happens is the muscles become fresh and recover but all the connective tissue is NOT. When the additional stress put on these weakened tissues (that never really got a chance to recover) by fresh muscles = injury. Lifting everyday keeps everything in a state that is equal and consistent within the system. A balance or harmony within. The fatigued muscles can't contract enough to harm the other tissues. The weak link moves from body part to body part, and in a sense is not letting the other parts max so that's when they are resting!

interesting..

6) The progress from this program is because of the volume. Most people don't even come close to the amount of volume that it demands in regular workouts. The progress is wrongly attributed to the %'s and reps scheme. It's not. IT's the workload.

7) The human body cycles up and down at unpredictable waves. The program can't take that into account. What if you started 5 days earlier? Would you be more successful? It is not possible to predict how you will feel and start the program at an optimum time within your own cycle to have more success. You can't succeed every workout unless the #'s were skewed from the beginning.

**** How many opportunities for PR's did you miss out on by spending an entire year only squatting 3x/wk when you could be doing 7-14? In a entire year, just squatting once a day = 2x the volume of this program. 2x/day for 12-14 sessions a week is 400% more. That's the only % that is important!


If and When I Return, I Will Be 10x Better Than I Ever Was!


y 1,2,3,4,5,6: squat to max (best weight at perfect competiotion technique) + back off sets of minimum 3x2, upto max of 50 reps. going back upto max or beyond if the weights start to feel light enough

day 1,3,5 bench press to max (2 wide,1 close grip)+ back off sets (quantity will need some experiment because I have not tried with bench in over 10 yrs)

day 2,4,6 deadlift 2-3 x 10 sets all from floor. vary % based on positions and back health

If you are gonna train 4x/wk then day 5&6 will be in the next week.

any assistance rehab/bodybuilding such as pullups, dumbell flyes etc should follow at the end as well as grip work based on how you feel. These are optional and should be done at discresion

Most importantly- speed is ALWAYS the priority! When squatting and pulling getting up fast is soooo important, as well as the bench. Doing the press quickly to generate power is key too. going slow with light weights is a big NO NO!!


Monday - Max squats, Max bench
Tuesday - Max squats, Max Deadlift
Wed - Max squats, Max CG bench
Thurs - Max squats, Deadlift (70-85%, as long as there's gas left in the tank)
Friday - Max squats, Max bench
Sat - Max squats, Deadlift (70-85%)

brozknowz is a beast..

But this is because of the adrenaline which is made during training sessions. Adrenaline is released only when we are doing the maximum amount of weight. In order to achieve this higher level of adrenaline release, we used to do Monday, Wednesday and Friday, training sessions in front of an audience, which resembled the situation of a real competition, when you have the lights, the audience, the crowd, the judges, and the emotional factor also plays a very important role, it stimulates the release of adrenaline. So you performed up to your maximum three times a week, almost in competition circumstances, which releases the adrenaline needed, which makes this whole mechanism function, which enables a certain muscle group to grow and perform better.

This is the way a different medicine, which releases, which makes more adrenaline to be released, they work exactly on this principle. Limbuterol [sp?] being one of this kind of medicine, which is now on the list of no-no substances.

Now we will be talking about the amount of training.

For instance, in bodybuilding, bodybuilders do not lift their maximum, but they lift a certain amount of weight many times. Mehrson [sp?] says that a cell has a particular amount of what it needs in order to function and it can self-energize itself.

[Drawing diagram of muscle structure]

This is the main fiber. It has those contractive proteins. Those other fibers are acting as kind of supporting the main fiber. Those fibroblasts do not have the contracting proteins which the main fiber has. Basically what they are doing is acting as donors and supporters of the main fiber. In order to be able to support the main fiber during dense exercises, they enlarge their size. This is called [unintelligible]. This is the process when they are changing their structure.

But if there are too many attempts, there is a process called hyperplasia. Those supporting fibers start to divide, and their quantity grows bigger. And they also start working on supporting the main fiber, but they do not have those contracting proteins. So the main fiber can function and perform longer, because of the supporting fibers, but on its own, its strength does not grow. But the muscle itself grows bigger. This, we are talking about bodybuilding.

So basically before, when you used to do this training with many repetitions, our weightlifters looked completely different, they had much bigger muscles. But Yakoblev [sp?] says that this actually prevents the main fiber from functioning correctly. It does not give it strength, even though it looks bigger.

If we go back in time and look at the technique that our weightlifters used to use, it is very incorrect and difficult to perform with it. On the scale, bodyweight is growing and they go into another category because their bodyweight is growing, but strength itself does not grow bigger. There have been many tests made with lifts and the repetition, and it shows that the classical exercises are much more productive, even in the psychological aspect. Not only that there are different muscle groups achieving the same movement, and even the movement itself is different, and the speed of the performance is altered and changed.

Not only the strength of the muscle is important but also the coordination in between the muscle groups is very important in order to perform. And even this is an obstacle when you are doing not only the classical exercises, because you ruin this coordination, and you cannot perform the classical exercises anymore when in a competition for instance. So when we are doing only pulls, then the symbiotic structure of the muscles is different, and even the muscles have memory, so then they cannot as well perform when we are doing the clean and jerk.

The better the coordination, the better the economical working of the organism, and the better function of the muscles. This is why we are not doing those half pulls anymore, and nobody, none of our athletes have lowered their achievements. Quite the opposite, they have achieved even better.I have had this idea of gathering all sorts of athletes in one sports hall for instance, and having them perform without any kind of stimulants and with this system of training. There is not a doubt in my mind that the difference in methods would clearly be shown as a better one in comparison to others.

Naturally you are aware that there are systems of avoiding doping tests or not completely working within the rules of it. That is why there is a lot of dishonesty in sports nowadays.

And I will end my lecture with this sentiment.

The Finnish coach has been to Bulgaria and you have seen the way that we exercise, and with this lecture to complete it I think that you will clearly see that this is a good and proven to work system. I now take the opportunity to invite all of the other sportsmen. You are welcome in Bulgaria to get to know our system and how we work and train. By using this theoretical knowledge and the things that I can show you in practice, I assure you that will better your results. For instance, the Finnish had an Olympic champion, since 1968, the Swedish too also have very strong competitors. When our weightlifting was not consistent in Bulgaria, the Polish were absolutely great. I have a joint recommendation to all the Scandinavian games that you will achieve Olympic medals.

Question and Answer Session (paraphrased)

Before Abadjiev became head coach in 1969 there were more than 19 ways of lifting weights, including jumps, running. Eventually, almost all of those exercises dropped away from the weightlifting program. They used to do camps at altitude in winter, and do a lot of skiing to build the heart and lungs.

LOL @ little gypsy boys As a result, he started scientifically exploring why adaptation works the way it does and why the primary muscle groups should be supported. Weightlifters who were the most physically developed, who had the most achievement, he had them carry a piano up to his apartment on the fifth floor, and they could not make it past the second floor. Little gypsy boys who were not very developed carried it all the way to the fifth floor, and that was very embarrassing.

again, great post.. love all these little notes & blurbs into one post big fan of that

peace man

Definitely the best post I have read in years. I've ignored it at first because it was too long, but I'm now glad that I've read it, very very interesting.

http://weightliftingexchange.com/index.php?option=com_content&task=view&id=74&Itemi%20d=75

If you think about it, a person getting old and keeping the same amount of muscle will get less and less athletic. Why is that happening if that person has the same muscles and strength? Possibly strength goes down as well despite that person having the same amount of muscles and bodyfat. In that case, I think the only logical explanation, besides joint pain when trying to be athletic, jump run etc, is the neurotransmitter speed/hormonal stuff is weaker in the body. That has to be it. It's a change inside the body in itself that makes that person less athletic. There are obviously so many factors though.

if you kept muscle mass the same (which generally doesn't happen, there's usually a decline in overall CSA AND decrease in IIx fibers), it's mostly due to rate abilities (RFD) diminishing (decrease in the discharge rates from motoneurons to the mu's), decreased testosterone/androgens, & decreasing neural drive (increased synchronization of MU's, decrease inhibition/protective mechanisms such as Golgi etc). So, the actual mechanisms responsible for recruiting motor units fast decreases, as well as the ability to voluntary recruit that mass. As people age, they see increased activity of the antagonist (coactivation), which can decrease overall force production, this ties back in with the synchronization of mu's etc.

I'd imagine alot of those changes could be mediated by PED's etc, as long as one stays healthy.. It's not coincidence that with changes to the endocrine system (andropause), power/strength also is effected negatively.

peace mang

i think that is the single longest post i've ever seen in all my years online (since late 80's) .  read through a few paragraphs of it but i'll have to come back to the rest later.  looks like lot of good stuff.  thanks for sharing. 

EVERYTHING IS AN ABSOLUTE! CONTEXT DOESN'T MATTER, WHAT I DECREE IS LAW AND ANYONE WHO DISAGREES IS A FAT PUSSY OR A SKINNY PUSSY OR BOTH! MY LIFTERS ARE STRONG SO YOU SHOULD TRAIN LIKE THEM! I UNDERSTAND EVOLUTIONARY THEORY AND THE HISTORY OF SPORT BETTER THAN ANYONE WITH THAT THERE BOOK LEARNING! BOOK LEARNING IS FOR PUSSIES! ATHLETES OFTEN RUN 30 MPH AND GET CONCUSSIONS! THE BEST WAY TO TEACH THE FORTY IS TO HAVE YOUR ATHLETE FACEPLANT REPEATEDLY! JUICE IS EVIL! I AM KNOWLEDGEABLE BECAUSE MY LIFTERS ARE STRONG SO YOU SHOULD LISTEN TO ME!

 

I'm convinced that high frequency squatting is the thing for me. It's no coincidence that EVERRYYYY TIMEEEEE that I miss a single workout day, or it gets delayd by a day, I HIT A SLUMP. Some people might say "oh, its  a nice deload, you'll come back stronger" but it never happens to me!!! Fuck it, I'm doing smolov jr for at least 3 weeks when I have break from college.

Whatever it is, I was doing 325 for 3x5 last month. Then I missed a workout day...  Yesterday I did 275 for 3x5 with a bit of struggling.

Can you provide some useful links for me because I can't find any about those two things you mentioned.

well the deload is to be done only when you have 'over' worked your system...that is you fatigue ur cns and then you deload so you supercompensate....if you dont train 'hard enough' to fatigue your system, then there is no point deloading.

theres 2 cases why your squat may go down :
1) too little training in the period before - now you need to increase the training stimulus (more weight/more volume/more frequencey)
2) too much training in the period before - now you need a deload, so a decrease in the trianing stimulus

so in your case, if you want to use a deload, you need to train harder the weeks BEFORE that deload.

but if everyfing is working, why overcomplicate it?