3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs OMNIBUS DOCUMENT: WEIGHTLIFTING/ BODYBUILDING NOTES Hi, and welcome. Here are some notes that I’ve taken from research across multiple platforms from several sources. This document will be periodically updated with new notes/ research. Most of this information is geared towards things that I am specifically interested in (strength, hypertrophy, bodybuilding, powerbuilding), so they may not be universally applicable but hopefully they may be of some use to others. Hopefully, as this set of notes mostly is a meta-analysis of a series of meta-analyses, this set of personal notes can be seen as at least somewhat useful but not specifically the best science available - as the farther away from the original research you get the less likely it is to be specific (or even 100% accurate for that point). All told, this document is just me organizing my thoughts in a way to help guide me towards dem glorious gainz. /u/ShouldBeWorking3 (BP: 255, SQ: 365, DL: 385, Bodyweight: 215) --I do also want to give a shoutout to /u/LawBobLawLoblaw for his pages and pages of notes that served as partial inspiration to decide to write-up notes on what I’ve read. P.S.P.S., I loved his notes on how he took notes, as it’s pretty much exactly what I did. To quote: “Each section of notes will include everything I felt was noteworthy, even if it's repeated 3 times in 3 other podcasts. I did this as people will cherry-pick which seminars they want notes on, and I don't want them to miss out on key information just because I wrote it down elsewhere. Also, rehearing the same things over and over again just works as positive reinforcement and mentally conditioning good habits. Can't hurt to hear solid advice over and over again. Additionally, these notes are taken as a stream-of-thought process and later revised and edited, so they may seem short, fluid, or lacking in information. I reread the notes a few times and tried to expand and clean up, but I will have missed some parts.” - /u/LawBobLawLoblaw (reddit link: https://www.reddit.com/r/weightroom/comments/89snua/heres_41_pages_of_notes_ive_taken_from_22/, dropbox link: https://www.dropbox.com/s/rdwnfn5tr23uhlj/60%20Pages%20of%20Fitness%20Notes%20-%20A%20Collection.pdf? dl=0) I also want to give a second shout-out to a now [deleted] account with a comment in r/Weightroom with some quick notes that I copied into my own Google Doc and then expanded into the one that I am sharing with you today. (reddit link: https://www.reddit.com/r/weightroom/comments/7tl98e/the_hypertrophy_training_guide_all_muscles/dtdl29s) Jeff Nipples, er, Nippard is also one of my favorite fitness YouTuber’s. His enthusiasm is fantastic, his programs are great, and overall knows his shit. http://www.strcng.com/ Shoutout to /u/Rippetoe for his fantastic book! https://startingstrength.com/ I would also love to thank /u/utben Ben Pollack for supplying amazing information, too! Unfuck your program is an amazing tool, I love your website/ programs, and I’m stoked about project Big Ben! https://phdeadlift.com/ And finally, special shout-out to the G.O.A.T., /u/GovSchwarzenegger - thanks for all the knowledge and your passion! http://www.schwarzenegger.com/fitness --Any and all recommendations for other sources, videos, content creators, or content-specific research are gladly accepted! Additionally, here is a curated playlist of YouTube videos that I think are valuable, that also represent a portion of the research that I’ve done below: https://www.youtube.com/playlist?list=PL2wfYgvVucq8IDAya_hROBNvsdHPP-qYT https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 1/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Table of Contents TL;DR This Whole Goddamn Document Edition, Biggest Takeaways 3 TL;DR Summarized Information Chart 15 Rep Range/ Set Range For Hypertrophy, Notes 18 A Good Summary of Why I Chose to Do This 21 Dr. Mike Israetel/ Juggernaut Training System Notes 22 Jeff Nippard Notes 48 Mark Rippetoe Notes 55 Tyler English Notes 60 Arnold Schwarzenegger Notes 62 Dr. Brad Schoenfeld Notes 79 Dr. Ben Pollack Notes 125 Athlean-X/ Jeff Cavaliere Notes 135 Alan Aragon Notes 142 Dr. Austin Baraki Notes 152 Dr. Eric Helms Notes 156 Greg Nuckols Notes 160 James Krieger Notes 167 Jim Stoppani Notes 169 Dr. Jordan Feigenbaum Notes 171 Dr. Layne Norton Notes 176 Barbell Medicine Podcast Notes 179 Revive Stronger Notes 183 https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 2/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs TL;DR This Whole Goddamn Document Edition, Biggest Takeaways I realized the irony, after some time, of writing a massive document combined of literally hundreds of sources under the guise of saving time for everyone involved (mostly me, but still) while distilling the knowledge that each of those sources provided down to what I deemed as helpful nuggets of information - that ended up being now over 185 (as of 03-16-19) pages long. After laughing for some time to myself in my office at the idea that I had literally created the kind of massive labyrinthian documentation of the exact same sort that I was sourcing and summarizing to help people save time reading massive labyrinthian documents, I figured that I would create a biggest takeaways TL;DR section. I’ll try to keep this section to fewer than 20 pages (he said jokingly but only sort of). So, here’s the summary of the summaries. /u/ShouldBeWorking3 Protein General suggestion is 1 gram of protein per pound of bodyweight per day. There is some debate as to whether more is better, but general maximum seems to be around 250 grams per day. Get protein from sources with complete amino acid profiles, most preferably from animal protein sources as plant sources are not considered complete protein sources as their amino acid profiles require consumption of multiple different resources to achieve the same effect (can be done due to vegan/ vegetarian dietary preference, just considered to be less efficient). Preferably your protein choice should yield 3-4 grams of leucine per meal. Assorted notes: BCAA’s considered to be less useful so long as you’re consuming adequate protein overall. See Nutrient Timing for additional details on pre- and post-workout nutrition. All protein consumed will be used, but to maximize Muscle Protein Synthesis (MPS) spacing, which is measured to be between 3-5 hours. That being said, eating enough protein per day is more important than the timing of the protein. Suggested sources: Whey protein, leucine rich protein sources like dairy, egg, meats and poultry. Complete protein sources: Tuna, salmon, cottage cheese, eggs, chicken breast, turkey breast, beef (flank steak, bison, sirloin, lean ground beef), low-fat pork. Carbs General suggestion is somewhere between 1 and 3 grams of carbohydrate per pound of bodyweight per day. Assorted notes: Completely eliminating carbs, as found in diets like the Ketogenic diet, is at a minimum counterproductive to any person who seeks to make strength training or weightlifting a priority in their training. Carbohydrates are not required for the uptake of creatine, and can still be eaten later in the day/ before bed with minimal effects (so long as you are within your caloric needs. Trying to maintain the consumption of carbs near to your workout, either before or after, is probably best overall. It is also probably worth eating carbs less frequently and instead spending them in closer intervals together (e.g., 1-2 meals, not throughout the day) so your body doesn’t down regulate the gluconeogenesis process. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 3/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Suggested sources: sweet potatoes, oatmeal, oat bran, oat bran cereal, brown rice, wild rice, quinoa, whole wheat pasta (minimal), whole wheat tortillas (minimal), wheat bread (minimal), beans, fruits (two to three servings per day), maltodextrin (during or after workouts), vegetables. Fat General suggestion is somewhere between .25 and .5 grams of carbohydrate per pound of bodyweight per day. At least 20% of your overall calories should come from fats, 25% seems like a good number to shoot for based on several recommendations. Assorted notes: Fats are inversely related to carbohydrates - if one goes up, the other goes down. Ideally, the majority of your fats should come from unsaturated fats, and you should keep saturated fats to a minimum. Limit fats that you eat to a minimum prior to your workout, focus on protein and carbs instead. Suggested sources: avocado, cheese (cheddar, mozzarella, parmesan, pepper jack, swiss), extra-virgin olive oil, flaxseed oil, fish oil, natural almond butter, natural cashew butter, natural peanut butter, nuts (almonds, brazil nuts, peanuts, pecans, walnuts), cold-water fish (salmon, mackerel, lake trout, tuna - both canned and fresh, anchovies and sardines). Sex Goal Calories (kCal/lb) Protein (g/lb) Carbohydrates (g/lb) Fat (g/lb) Male Recomposition 12.75 1.15 1.25 0.35 Male Fat Loss 11.43 1.25 1 0.27 Male Muscle Gain 16.9 1.1 2 0.5 Female Recomposition 12.62 1.1 1.2 0.38 Female Fat Loss 11.35 1.15 0.9 0.35 Female Muscle Gain 14.9 1 1.6 0.5 https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 4/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Calories General suggestion is to either base your calories around the macros stated above using calculated amounts via your current bodyweight, or to use a TDEE calculator and work backwards from there based on percentage (less simple/ uglier process). I personally use the TDEE calculator spreadsheet because that’s easier for me to track on and I’m a data nerd, but as long as you are following your macros first and foremost you should see success. Again, the best calories are nutrient dense from single ingredient foods. Online TDEE calculator for the lazy: https://tdeecalculator.net/ Supplementation As the name suggests, these are to supplement your training diet, not to be the sole source of nutrition while you eat like shit. Essentially, IIFYM but paying attention to eat whole food single ingredient sources of those macros. Assorted notes: Pay close attention to ensure that your ingredients are safe and of high efficacy (work the way they’re advertised and well), that they’re in the right form to be properly utilized by your body, that they’re being ingested in healthy and effective doses, that they work together or at least don’t cancel each other out, and that you’re timing their usage effectively (don’t take pre-workout within two hours of going to bed, use pre-workout/ post-workout supplementation to augment work, etc.). General recommendation supplements: Whey + Milk - 0.7-1g/lb Caffeine - 3-7 days off caffeine every 1-2 months L-theanine - 4mg/kg per day Citrulline - 1 hour before training 4-10g One Multivitamin per day Creatine Monohydrate - 5g Fish Oil Calcium/ Magnesium/ Zinc supplement Sleep product - melatonin, valerian root, etc. as needed Aleve for aches and pains as needed Capsaicin/ Icy Hot for recovery as needed Reps (Including Rep Speed) Reps per set are going to largely depend on your overall goals per muscle group, which training block you happen to be in, your desired effect on that muscle group, and a couple other factors. For a handy chart regarding suggested reps per muscle group for hypertrophy/ strength, see the chart below in the main portion of the notes labeled “TL;DR Summarized Information Chart.” For hypertrophy specifically, low to high (~3-15) repetitions can be utilized but most repetitions should occur in the 6-12 range using 70-80% of 1 repetition max. More great information on reps per set can be found in the “Recommendations for Natural Bodybuilding Contest Preparation: Resistance and Cardiovascular Training” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 5/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs notes under Alan Aragon, or throughout the Juggernaut Training System/ Dr. Mike Israetel’s notes. Sets Sets per muscle group per day are going to largely depend on your overall goals per muscle group, which training block you happen to be in, your desired effect on that muscle group, and a couple other factors. For a handy chart regarding suggested sets per week per muscle group for hypertrophy/ strength, see the chart below in the main portion of the notes labeled “TL;DR Summarized Information Chart.” For hypertrophy specifically, roughly 40-70 reps per muscle group per session should be performed, however higher volume may be appropriate for advanced bodybuilders. This represents anywhere from 3-12 sets per session, and with 2+ sessions per week that gives a baseline of 6-24 sets per muscle group per week. More great information on sets per muscle group can be found in the “Recommendations for Natural Bodybuilding Contest Preparation: Resistance and Cardiovascular Training” notes under Alan Aragon, or throughout the Juggernaut Training System/ Dr. Mike Israetel’s notes. Inter-Set Rest General recommendation: Depending on the lift’s intensity, your RPE, your goals, and a variety of other factors, traditional rest intervals of 1-3 minutes are adequate, but longer intervals can be used. Shorter rest periods, as short as 30 seconds, can be used during metabolite sets. The following comes from Dr. Brad Schoenfeld’s “MAX Muscle Plan” book under MAX Periodization section notes: Short: 30 seconds or less, difficult to build substantial amounts of muscle due to muscle tension timing being compromised (despite metabolite accumulation being higher). Moderate: 1-2 minutes, “effective compromise,” maintains majority of strength while promoting significant metabolic stress. “Best of both worlds.” Long: 3 minutes or more, good for strength but not size. Frequency (Times per Week) “Muscle groups should be training 2 times weekly or more, although high volume training may benefit from higher frequencies to keep volume at any one session from becoming excessive.” Overall, the trend regarding frequency is around 2-3 times per week for most muscle groups, with exceptions regarding abs and calves which may benefit from increased frequency. Titrating in frequency of lifts to help increase overall volume for a specific muscle group is a strong tool, but must be carefully used. Volume, Overall https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 6/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Hypertrophy is primarily driven by volume (strength, on the other hand, is more driven by intensity). Having blocks comprised of both within a single mesocycle is generally considered to be a good approach towards developing both size and strength. Reps x Weight = Volume Weight Reps Volume Per Set Warm Up Sets x x x x x x x2 x2 x2 + Working Sets x x x x x x x2 x2 x2 = Total Volume Ideally, only track working sets towards Total Volume. Splits Bro-splits (single body part/ muscle group once per week, 5-6 days per week) are considered by most of the resources that I’ve read to be sub-optimal for most people in most cases. General recommendation: Most muscle groups will develop with at least 2 sessions per week and some can handle as many as 4 times per week, with more rare cases (like abdominals and calves) of muscle groups that can be hit 5+ times per week. Hitting any single muscle group only once per week is likely insufficient for growth. Otherwise, based on the given information of volume/ intensity/ exercise selection/ specificity, you can guide your programs (AFTER you have completed the novice level programs and stopped seeing weekly gains on the big compound lifts) using these principles to modify existing good programs to your Needs as long as you’re hitting the general recommendation of 40-70 reps per muscle group per session. Intensity/ Effort Depending on your overall goals, you can use a variety of intensities and still progress and develop. Using intensity as one of your primary variables when adjusting your programming is key. Juggernaut Training Systems/ Dr. Mike Israetel’s notes have great recommendations involving the intensity that is best used for each muscle group, as does the “Recommendations for Natural Bodybuilding Contest Preparation: Resistance and Cardiovascular Training” notes section under Alan Aragon. A further breakdown of each sources’ recommendations can be found in the chart below this section called “TL;DR Summarized Information Chart.” General recommendation guidelines: 3-5 Reps: 85-90% of 1RM 5-8 Reps: 75-80% of 1RM 6-10 Reps: 70-75% of 1RM 8-12 Reps: 65-70% of 1RM 12-15 Reps: 60-65% of 1RM 15-20 Reps: 50-60% of 1RM Dr. Brad Schoenfeld’s specific notes: Low, 1-5, 90-100% of 1RM, “best for increasing muscle strength.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 7/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Moderate, 6-12, 65-85% of 1RM, “optimal for building muscle.” High, 15+, less than 60% of 1RM, “associated with adaptations specific to local muscular endurance.” Progressive Overload Basically, at its core, progressive overload is all about making hard things harder over time to continue to drive adaptation and gains. The amount of progressive overload that you factor into your programming will depend on your goals, your training experience, your rest, your diet, and a host of other factors. “Progressive mechanical tension overload is the primary driver for growth.” - Dr. Eric Helms, Dr. Brad Schoenfeld, et al. General recommendation: Try to add 5-10 pounds to the bar on your major compound lifts every week for as long as you can. After that, play with the variables of volume, intensity, frequency, variation, or different lifting methodologies in order to gain the desired adaptation, with the caveat that you should likely only adjust those infrequently. See Dr. Ben Pollack’s section of notes for more on this issues. JTS specific notes: Hypertrophy: Driven by increased volume (more sets, more reps, more weight) 60-75% of 1RM for sets of 6-12 reps 15-30 sets per week directed at each specific lift/ muscle group that are heavy/ disruptive Strength: Driven by increased intensity (more weight) 70-85% of 1RM Intermediates/ Advanced lifters 75-90% of 1RM Females/ Beginning lifters Sets of 3-6 reps 10-20 sets per week directed at each specific lift/ muscle group that are heavy/ disruptive Peaking: Technical prowess and neural adaptations 85%+ of 1RM Intermediates/ Advanced lifters 90%+ of 1RM Females/ Beginning lifters Sets of 1-3 reps 5-10 sets per week directed at each specific lift/ muscle group that are heavy/ Disruptive Specificity “Specificity is the framework around which all other principles are built. It guides the decision making process for all training: exercise selection, total volume, and intensity.” Juggernaut Training Series/ Dr. Mike Israetel have a great video that completely changed the way that I thought about the formatting of programming in general. General recommendation: Decide exactly what your goals are (strength, hypertrophy, powerbuilding, cutting weight, gaining weight, certain bodyfat %, sports related goals, aesthetic related goals, getting healthy in general) and pick a program that https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 8/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs works towards that specific goal. From there, work until you plateau, then work some more but in a directed and organized fashion that will help you achieve those goals. Individual Differences The way that your body operates is generally similar but specifically different than almost everybody else. That is to say, your leverages are different, your adaptation rate, your metabolic rate, your recovery rate, your pain scale, you are different from everyone else. That being said, almost all of the given information should work for almost all lifters - obviously there are exceptions, but for the most part everyone can do the same lifts the same ways, eat the same things, and get similar results. Two different kinds of differences: Interpersonal differences: Person to person, largely genetic, lifestyle factors. Intrapersonal differences: Same person at different times, lifestyle factors, time of year, stress, training age, proximity to career peak. General recommendation: Run a novice program from one of the big notable sources, and run it until you plateau (in this case, meaning you’re no longer consistently upping the weight on the bar every week for your major compound lifts). From there, work within either that same program altered to fit your specific individual Needs. In programming, be sure to be cognisant of your development (track your results on a consistent basis) and implement variables slowly so you understand what is working for you best and what might not be working so well. These things will take time, so be sure that you aren’t program hopping constantly or changing variables so quickly that you can’t attribute the cause of adaptation to any specific thing. Fatigue Management/ Recovery Adaptation Breakdown of stages of fatigue: 1: Normal Training, less than or equal to MRV 2: Overreaching, planned or unplanned, functional overreaching in peaking is a conscious decision to exceed normal MRV (more volume or higher intensity). 3: Overtraining General recommendation: To avoid hitting overtraining/ excessive fatigue (which is unproductive), you should implement deloads and light sessions every once in a while. In addition to that, sleep 8+ hours a night, limit HIIT training to 2 sessions, limit cardiovascular training to 5 times per week maximum (even that may be too much, according to some of these sources), eat correctly with enough of each macronutrient, limit extreme exertion in other sports if weightlifting is your focus, and implementation of active recovery. Deloads/ Light Sessions: - Every 3-7 weeks - 60-70% of overload volume - 80-90% of overload intensity - ex. Normal Hypertrophy: 5x8@70%, Deload/ Light 5x5@60% or 3x8@60% https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 9/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs - Not doing anything during deload week is counterproductive. Common Mistakes: Too much volume close to competition Chronically going too heavy is unsustainable Avoiding deloads/ light days -or- too frequent/ unearned deloads Overuse of passive/ active recovery modalities (sleep, nutrition most important recovery modalities): avoid overuse of temperature therapy, Use hydration, soft tissue therapy, massage, active relief. Variation “Manipulation of training variables to prevent injury and staleness to magnify long term adaptive response to training.” General recommendation: Occasionally, meaning once a mesocycle or a couple times every macrocycle, strategic use of the variants of the major lifts can and should be used to address your body’s adaptive resistance mechanisms. In addition to the variants on the major lifts, you can vary up tempo of the lift to increase time under tension, variable loading strategies, volume variation, rest timing, RPE/ intensity, and the exercises you select to work specific muscle groups. These should be used to address your specific weaknesses or goals, and should not be overused just to add bells and whistles to programs that don’t need it. Variants can (and should) be tested on deload weeks, can be used to test out new techniques, and can implement extra work to help heal injuries. Tempo of Lifts General recommendation: 1-2 second concentric and 2-3 second eccentric tempos are most commonly recommended. Other tempos may work for a variety of methodologies, but these are the most common. Ensure that the weight is under control throughout the movement. Exercise Selection/ Order A big part of training specificity is exercise selection and ordering within you programming. Your exercise selection should work to enhance your athletic performance and get you closer to your specific goal. The choice of order should typically be based around completing either the big compound movements first or the specific muscle group that is your biggest weakness area first (on that groups’ corresponding training day within your split). This will all be highly individual based, once you’re out of the Novice stage of training. Pyramid of Strength - become more and more specific in training as time goes on, Beginners start simple and broad, become more and more focused as time goes on. “Bottom line: no single exercise can effectively maximize development of a muscle. You can achieve full development only by varying exercise selection so that muscles are worked from different angles in all planes of movement.” - Dr. Brad Schoenfeld Dr. Ben Pollack has a great section of notes on this concept: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 10/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs “1. Proportion: Using isolation to bring other muscles up to proportion of your big muscles involved in the heavy compound lifts. 2. Mind-Muscle Connection: Carry-over from focusing on the muscle as you use it into all exercises can’t really be overstated. Working on activation/ feeling - developed by super high rep sets, use this as a tool for trial and error to see what really hammers your muscles, then use that feeling to guide your movements and squeeze on your other lifts. 3. Risk-Reward: Focus on injury - you will get injured, a necessary part of getting stronger. Don’t do dumb, high-risk injury prone lifts. If you’re a novice or early lifter, you still need to do these heavy ass lifts (SQ, DL, BP) to build that strength and size. General recommendation: “An approach of utilizing a core group of multi-joint movements for the majority of training with some adjunct single-joint movements to reach the target volume for any given muscle group is suggested.” - Alan Aragon section notes, “Recommendations for Natural Bodybuilding Contest Preparation: Resistance and Cardiovascular Training.” Warm-Up/ Stretching For the most part, the Warm-Up should be taken literally - to raise the temperature of your body and the muscles, to get fresher oxygenated blood flowing throughout, and to prevent injury overall. General recommendation: 5 minutes on a rower or an assault bike, followed up by 1-2 empty bar versions of the exercise that you intend to do with perfect form, then your working sets. Repeat the process minus the cardio started for each lift until done with the session. Regarding stretching, most sources argue to not do it before your workout, that if you choose to do so to do it afterwards. Some suggest that if it feels good and is a way to be mindful of your mind-muscle connections to stretch so long as it doesn’t injure or prevent your management of fatigue, but many argue that it isn’t necessary. Cardiovascular Training (Timing, Types) At this point, in many weightlifting communities, cardio is pretty much a meme of its own. Many, if not all, of my sources cited a variety of opinions that frequently contradicted each other. Some said no cardio whatsoever, some said cardio is necessary. In my in-no-way-what-so-ever-professional opinion, it’s probably somewhere in-between those two stances. Also, fasted cardio doesn’t show significant enough results to be arguably better, and in some cases is as bad as just spinning your wheels. Not doing cardio is bad (“Can’t be jacked if you’re dead.”), doing too much cardio messes with your lifting gains. General recommendation: No more than 1-2 HITT sessions per week and a maximum of 4-5 LISS sessions (only as needed for your specific calorie deficit/ needs). Do whatever cardiovascular activity you actually enjoy - it shouldn’t just be straight torture - and fits your lifestyle. Don’t do cardio on leg days, and only ever do cardio after lifting. Try to do something low impact. “It is recommended that bodybuilders perform the lowest number and duration of https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 11/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs cardiovascular sessions possible (while still meeting their need to maximally reduce subcutaneous body fat) to reduce interference with strength training.” Dr. Eric Helms Types of Cardio: Metabolic Resistance Training: Lift weights in circuit, supersets, with short rest periods. Intensity is key. High-Intensity Interval Training (HIIT): Short bursts of high intensity effort followed by recovery segments at low(er) intensities. 10 seconds Sprints > 30 seconds Jog/ Walk > Sprints > Jog/ Walk, rinse and repeat. High-Intensity Aerobic Training: Maintains a high level of effort sustained over time for a certain aerobic exercise, for example 2 minutes high intensity biking followed by 2 minutes recovery biking. Not reported as good for promoting muscle mass. Low-Intensity Aerobic Training (LISS): Sustained low effort/ intensity aerobic exercise for a longer period of time. “Running, walking, riding a bike at a steady pace for 30 minutes to an hour. Intensity: 60-70% of Maximal Heart Rate (MHR) or 6-7 RPE Maximal Heart Rate: subtract your age from 220. For a 30 year old, that would be 190 MHR. Duration: 30-45 minutes Range of Motion General recommendation: “For most purposes, bodybuilding exercises should take any muscle through its longest possible range of motion” with few exceptions. Full stretch, full contraction. The weights you choose to work with should be controllable throughout the prescribed ROM, again with limited exceptions for specific metabolite work, variants, injury work, or specifically stated otherwise. Training to Failure Another mixed bag category of opinions - some say do it rarely, if ever, some say do it every week, some say get close but never actually fail. Again, I think the answer lies in a combination of each or somewhere in-between. For some, failure means complete muscular failure - no longer completing the movement at all (absolute failure), for some it means failing starts once you pause mid-rep or have to pause longer than 3 seconds between reps, for some it means once your reps begin to break down out of perfect form (technical failure). General recommendation: Training to failure on heavy loads should be limited and strategically implemented in that form of overreach is desired within your specific personal goals, as it can be extremely fatiguing. General consensus seems to be training lifts within 2-4 reps from failure, and occasionally reaching to failure https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 12/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs depending on the lift. Go absolute failure on 2-3 sets per muscle group per week in accessory work only, and overreach on your big compound lifts according to your plan occasionally while working within the mindset of technical failure. Nutrient Timing Yet another contentious issue - no real consensus involved in specific timing of ALL of your macro- and micronutrients, but there are some general links between all of the sources’ arguments. General recommendation: All else measured and considered (meaning you are consuming your macros and specifically your protein to the exact-ish levels required by your body) consuming a combination of carbohydrates and caffeine prior to your workout and protein/ creatine after your workout seems to be like a good idea. Limiting your consumption of fats prior to your workout (2-3 hours) seems to also be a good recommendation. Not a ton of measured difference between protein consumption before or after a workout, most important factor is simply consuming enough protein overall throughout the day. Mind-Muscle Connection This is a special focus on the feeling of the full ROM of exercise on specific muscles can you feel it now, Mr. Krabs? “Bodybuilding is about training muscles, not lifting weights.” “Pre-activation” may help in the sense of doing low-weight full ROM warm-ups with those movements so you feel the full stretch and full contraction. Most of the mind-muscle connection will be guesswork as you “grease the groove” within your sets to get each muscle or muscle group working the load appropriately. Here is where the Pump comes into play, as you work with lower weights for higher reps to really feel all of the muscle fibers as they work throughout the movements. General recommendation: Work within high reps low weight on a couple accessory work sets in each muscle group a couple times per mesocycle to \ continuously work on and improve your mind muscle connection. As it begins to click (“Ahh, that’s how that is supposed to feel when contracting/ flexing/ stretching”), remind yourself of that feeling as you move through your major compound lifts and other variants. Injuries/ Aches/ Pains/ DOMS Prevention then recognition then recovery. For more specific information Dr. Ben Pollack has an awesome video on “How to Heal Any Injury Overnight” that I took notes on under his section, and Arnold Schwarzenegger has a great section in his book “The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised.” General recommendation: Warm up before exercising (See: Warm-Up/ Stretching), work within proper ROM for the movements you intend on doing and do them with a weight that you can control. Assess your risk/ reward for your lifts and think about if the juice is worth the squeeze - could you do something safer for the same https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 13/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs benefit? Rehabilitate your body using the Dr. Ben Pollack strategies, give yourself time to heal, complete movements with those muscle groups instead of entirely putting them on the back-burner and ignoring them, and be smart about your rest/ eating habits as you recover. Diets The general consensus among most of these sources is that the large number of diets out there can be useful to some individuals because they are largely mechanisms for caloric deficit/ surplus/ maintenance and that they make you more aware of your eating habits. That being said, for those who intend on weightlifting/ bodybuilding seriously there were definite caveats. The Ketogenic diet is frequently touted and discussed within these sources as it is currently the big buzz diet, but in many ways it falls flat when it comes to research as it cuts out carbs - a necessary fuel source - to prioritize fats, which your body will then get better at burning dietary fat (not bodily stored fat) while getting less good at burning carbohydrates which it will then store as fat more easily. Intermittent fasting is also popular, and some of the research suggests that it may be useful because it is yet another caloric restriction method, and if it helps you stay within your range of macros because of the restrictive time window and you don’t find it fatiguing then it may be a good strategy for you. General recommendation: If It Fits Your Macros (IIFYM) seems to be the most overall general recommendation in the sense that counting calories should come second to your macro goals as a lifter (your macros will dictate your calories). In order of importance of implementation: 1. Being smart about calculating your macros according to your needs with a priority effort to consume adequate protein. Find TDEE and macro levels required to meet your goals. 2. Tracking your consumption of those macros. 3. Continue to train intelligently and lift heavy. 4. Sleep hard, rest hard. 5. Eating higher quality single ingredient whole foods with strong nutrient profiles. Find foods that you LIKE eating, so you know you will stick with it. That, or be a hardass and eat unseasoned chicken and rice forever because reasons. 6. Give yourself enough time - make a goal, make a plan, set a date to meet it by, be specific, but understand that there will be bumps in the road that may slow the plan and you may plateau, but to plan around those plateaus ahead of time. 7. Experiment with different levels of carbs vs. fats to see what works best for you on training days/ off days, prior to competitions, for daily life, etc. “Find out what works for you and stick with it.” If you’re not responding right away, slowly adjust don’t make sweeping changes or you’ll fuck up your metabolism. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 14/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs TL;DR Summarized Information Chart Living document table can be found here: https://docs.google.com/spreadsheets/d/1lLF-LS8Pd4_7ULHUoXiTyNVWWJSQ5oZKD-UnEAS CBfA/edit?usp=sharing Sets / Training Frequency/ Rep Ranges Per Muscle Group Abdominals Back Brad Schoenfeld JTS/ Dr. Mike Israetel Dr. Ben Pollack Athlean-X/ Jeff Cavaliere Jeff Nippard (based on statements (Based on his (based on his (based on made in his scientific (based on his MRV, not MAV, recommendatio videos and literature and recommendatio ns from his see notes for their resulting ns from his YouTube lift specific corresponding recommendatio YouTube videos) MEV->MRV-> references) ns) videos) MAV) General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. Sets dependent on training block/ 1-2 times per week/ reps dependent on 16-20 sets, max training block 25 per week/ 3-5 (see notes, times per week/ Unfuck Your 8-20 reps. Program Part 4). Sets dependent on training block/ 10-22 sets, max 1-2 times per 25 per week/ 2-4 week/ reps times per week/ dependent on As low as 6 reps training block (pullups) or as (see notes, high as 20 reps Unfuck Your (pulldowns). Program Part 4). Biceps General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. Sets dependent on training block/ 1-2 times per week/ reps dependent on 8-20 sets, max training block 26 per week/ 2-6 (see notes, times per week/ Unfuck Your 8-15 reps. Program Part 4). Calves General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. 8-16 sets, max 20 per week/ 2-4 times per week/ 60-70% 1RM at 12-15 reps, as high as 70-80% of 1RM at 6-10 reps. Sets dependent on training block/ 1-2 times per week/ reps dependent on training block (see notes, Unfuck Your 3-7 sets per week/ 3-7 times per week/ 7+ minute ab workouts in 30 second increments in working sets. Starting Strength/ Mark Rippetoe Arnold Average** Schwarzene (Why are you gger reading what (based on sets/ “Average” rep ranges means? Fine. given in his List of values (based on Basic LVL I divided by the corresponding and II, as well number of basic lifts) as Advanced entries) LVL 1 and II) 18-48 sets per week/ 3-6 times per week/ weighted 6-12 reps unweighted 15-30 reps. No specific recommendation s found/ No direct training or isolation suggested. 25-30 sets per week/ 5-6 times per week/ 25 reps per set. 18-19 sets per week/ 3-4 times per week/ 15 reps. Maximum 25 sets per week/ 2-3 times per week/ As low as 8 reps, as high as 15 reps. Novice: 3 sets/ 2-3 times per week/ 5 reps. Intermediate: 5 sets/ 2-3 times per week/ 5 reps/ minor accessory work. Advanced: Depends on athlete and timing. 30-48 sets per week/ 2-3 times per week/ 8-12 reps, as high as 15. 19-20 sets per week/ 2 times per week/ 10 reps. 19-38 sets per week/ 2-3 times per week/ 8+ to failure reps. 8-20 sets per week/ 2 times per week/ 4-8 reps for heavy, 8-20 reps for light. Novice: 3 sets/ 2-3 times per week/ 5 reps. Intermediate: 5 sets/ 2-3 times per week/ 5 reps/ minor accessory work. Advanced: Depends on athlete and timing. 20-36 sets per week/ 2-3 times per week/ 4-8 reps for heavy, 10-15 reps per set for light. 19 sets per week/ 2 times per week/ 9-10 reps. 18-36 sets per week/ 2-3 times per week/ 5-12 up to 25 reps. 6-11 sets per week/ 1-3 times per week/ 6-8 reps (higher may work, as high as 70 reps per session). Novice: 3 sets/ 2-3 times per week/ 5 reps. Intermediate: 5 sets/ 2-3 times per week/ 5 reps/ minor accessory work. 10-60 sets per week/ 2-6 times per week/ 8-15 reps per set. 15 sets per week/ 2-3 times per week/ 17-18 reps. 14-28 sets per week/ 2-3 times per week/ 4-12 reps. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 15/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Program Part 4). Chest/ Pecs Forearms Front Delts Glutes Hamstrings Advanced: Depends on athlete and timing. General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. Novice: 3 sets/ 2-3 times per week/ 5 reps. Sets dependent Intermediate: 5 on training block/ sets/ 2-3 times 1-2 times per per week/ 5 10- 20 sets, max week/ reps Around 20 sets reps/ minor 22 per week/ dependent on per week/ 2 accessory work. 1.5-3 times per training block 30-60 sets per times per week/ Advanced: week/ Heavy 5-8 (see notes, week/ 2-3 times heavy lifts 3-8 Depends on or Lighter 8-12 Unfuck Your per week/ 6-12+ reps, lighter lifts athlete and reps. Program Part 4). to failure reps. 8-15 reps. timing. 4 sets per exercise, for a total of 30-45 sets per muscle group per week for beginners, 50-85 sets for advanced/ 2-3 times per week/ 8-12 reps, as high as 15. 20-21 sets per week/ 2-3 times per week/ 9-10 reps. General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. Sets dependent on training block/ 1-2 times per week/ reps dependent on training block No specific (see notes, recommendation Unfuck Your s found. Program Part 4). General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. Sets dependent on training block/ 1-2 times per week/ reps dependent on 6-8 sets, max 12 training block per week/ 1-2 (see notes, times per week/ Unfuck Your 6-10 reps. Program Part 4). 4-12 sets, max 16 per week/ 2-3 times per week/ as low as 6 reps for heavy glute work, 8-12 for hip thrusting movements. 6-16 sets, max 20 per week/ 2-3 times per week/ heavy hip hinge at 70-85% 1RM, curling movements 10-15 reps at 60-75% 1RM. Sets dependent on training block/ 1-2 times per week/ reps dependent on training block (see notes, Unfuck Your Program Part 4). Sets dependent on training block/ 1-2 times per week/ reps dependent on training block (see notes, Unfuck Your Program Part 4). 8-27 sets per week/ 2-3 times per week/ 15-30 sets per number of reps week/ 2-3 times no specific per week/ 12+ to recommendation failure reps. s found. No specific recommendation s found/ No direct training or isolation suggested. 26-36 sets per week/ 2-3 times per week/ 8-12 reps per set. 21-22 sets per week/ 2 times per week/ 10 reps. 17-34 sets per week/ 2-3 times per week/ 6-15 to failure reps. 8-20 sets per week/ 2-3 times per week/ mixture of high rep low weight and low rep high weight. Novice: 3 sets/ 2-3 times per week/ 5 reps. Intermediate: 5 sets/ 2-3 times per week/ 5 reps/ minor accessory work. Advanced: Depends on athlete and timing. 20-72 sets per week/ 2-3 times per week/ 8-10 reps heavy, 12-15 light reps per set. 19 sets per week/ 2 times per week/ 9-10 reps. 18-36 sets per week/ 2-3 times per week/ 5-12 up to 25 reps. Novice: 3 sets/ 2-3 times per week/ 5 reps. Intermediate: 5 sets/ 2-3 times per week/ 5 18 sets per reps/ minor week/ 2-3 times accessory work. per week/ 4-8 Advanced: reps heavy Depends on weight, 8-20 reps athlete and light weight. timing. 4 sets per exercise, for a total of 30-45 sets per muscle group per week for beginners, 50-85 sets for advanced/ 2-3 times per week/ 12-16 reps, as high as 15. 24 sets per week/ 2 times per week/ 11-12 reps. 18-36 sets per week/ 2-3 times per week/ 5-12 up to 25 reps. Novice: 3 sets/ 2-3 times per week/ 5 reps. Intermediate: 5 sets/ 2-3 times per week/ 5 12-18 sets per reps/ minor week/ 3 times accessory work. per week/ 4-8 Advanced: reps heavy Depends on weight, 8-20 reps athlete and light weight. timing. 18-60 sets per week/ 2-3 times per week/ 6-10 reps for heavy, 12-20 light reps per set. 18-19 sets per week/ 2 times per week/ 10-11 reps. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 16/185 3/21/2019 Quads Side/ Rear Delts Traps/ Rhomboids Triceps Omnibus Weightlifting/ Bodybuilding Notes - Google Docs General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. General Recommendatio n: 6-24 sets per week/ 2+ times per week/ 6-12 reps per set at 70-80% of 1RM. 8-18 sets, max 20 per week/ 1.5-3 times per week/ as low as 6 for explosive movements, 8-15 reps ideal, as many as 20. 8-22 sets, max 26 per week/ 2-6 times per week/ 8 reps minimum, 10-12 all the way up to 20 reps. Sets dependent on training block/ 1-2 times per week/ reps dependent on training block (see notes, Unfuck Your Program Part 4). Sets dependent on training block/ 1-2 times per week/ reps dependent on training block (see notes, Unfuck Your Program Part 4). Sets dependent on training block/ 1-2 times per week/ reps dependent on 12-20 sets, max training block 26 per week/ 2-6 (see notes, times per week/ Unfuck Your 10-20 reps. Program Part 4). Sets dependent on training block/ 1-2 times per week/ reps dependent on 6-14 sets, max training block 18 per week/ 2-4 (see notes, times per week/ Unfuck Your 8-20 reps. Program Part 4). 18-36 sets per week/ 2-3 times per week/ 5-12 up to 25 reps. Novice: 3 sets/ 2-3 times per week/ 5 reps. Intermediate: 5 sets/ 2-3 times per week/ 5 12-18 sets per reps/ minor week/ 3 times accessory work. per week/ 4-8 Advanced: reps heavy Depends on weight, 8-20 reps athlete and light weight. timing. 30-36 sets per week/ 2-3 times per week/ 4-8 reps heavy, 10-15 light reps per set. 18 sets per week/ 2 times per week/ 10 reps per set. 17-34 sets per week/ 2-3 times per week/ 6-15 to failure reps. 16-22 sets (combined between lateral and rear) per week/ 2-3 times per week/ mixture of high rep low weight and low rep high weight. Novice: 3 sets/ 2-3 times per week/ 5 reps. Intermediate: 5 sets/ 2-3 times per week/ 5 reps/ minor accessory work. Advanced: Depends on athlete and timing. 20-72 sets per week/ 2-3 times per week/ 8-10 reps heavy, 12-15 light reps per set. 21 sets per week/ 2-3 times per week/ 10 reps. 17-34 sets per week/ 2-3 times per week/ 6-15 to failure reps. Novice: 3 sets/ 2-3 times per 6-10 sets week/ 5 reps. isolation, 4-6 sets Intermediate: 5 heavy compound sets/ 2-3 times per week/ Heavy per week/ 5 deadlifts only reps/ minor 1x per week at accessory work. 3-8 reps, 2-3 Advanced: times per week Depends on all else, 10-15 athlete and rep range. timing. 28-36 sets per week/ 2-3 times per week/ 6-8 reps heavy, 8-12 light reps per set. 16-17 sets per week/ 2-3 times per week/ 10-11 reps. Novice: 3 sets/ 2-3 times per week/ 5 reps. Intermediate: 5 sets/ 2-3 times per week/ 5 reps/ minor accessory work. Advanced: Depends on athlete and timing. 24-40 sets per week/ 4-6 times per week/ 6-10 for heavy, 8-12 light reps per set. 18 sets per week/ 2-3 times per week/ 9-10 reps. 8-20 sets per week/ 2 times 16-32 sets per per week/ 4-8 week/ 2-3 times reps for heavy, per week/ 4-15+ 8-20 reps for to failure reps. light. ** Averages are often skewed and do not show the whole picture - this section was mostly born of my curiosity for the average across the 5 groups studied/ reviewed most extensively, and it not necessarily the best guide to your training.** ***Also, I removed Tyler English from this chart (his stuff is still in the original, linked version) because it wouldn’t fit otherwise and I felt like his numbers didn’t contribute all that much to the overall picture/ schema.*** https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 17/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Rep Range/ Set Range For Hypertrophy, Notes (This section is specific to my personal programming, and may not apply to everyone’s program needs. This organization is based off of the essential mode of all information in the prior chart, excepting outliers that I felt need not apply, like Arnie’s insane volume or Rip’s crazy low reps.) Rep Ranges Suggested: Chest: 5-8 heavy, between 8-15 light Back: 5-8 heavy, between 8-15 light Bicep: 8-15 reps per set Tricep: 6-10 heavy, between 8-20 light Rear Delts: 6/8-10 heavy, 10-15 light Side Delts: 6/8-10 heavy, 10-15 light Front Delts: 6-10 heavy, 10-15 light Traps: 5-8 heavy, 10-20 light Quads: 4-8 heavy, 8-15 light Hamstrings: 4-10 heavy, 10-20 light Calves: 6-8 heavy, 12-15 light Glutes: 4-8 heavy, 12-15 light Forearms: 8-12 reps per set Abdominals: 15-25 reps per set Reps AVG 9 reps 11 reps 9 reps 11 reps 10 reps 10 reps 9 reps 10/11 reps 10 reps 10 reps 10 reps 9 reps 5 reps 15 reps Set Ranges Suggested: Chest: 10-20 sets per week Back: 10-25 sets per week Bicep: 8-20 sets per week Tricep: 8-20 sets per week Rear Delts: 8-22 sets per week Side Delts: 8-22 sets per week Front Delts: 6-20 sets per week Traps: 10-26 sets per week Quads: 8-20 sets per week Hamstrings: 6-20 sets per week Calves: 6-20 sets per week Glutes: 4-18 sets per week Forearms: 8-27 sets per week Abdominals: 10-25 sets per week Set AVG 25 sets 19 sets 15 sets 15 sets 21 sets 21 sets 17 sets 16 sets 16 sets 16.5 sets 16 sets 22 sets 19 sets 19 sets Intensity Suggested: 3-5 Reps: 85-90% of 1RM 5-8 Reps: 75-80% of 1RM 6-10 Reps: 70-75% of 1RM 8-12 Reps: 65-70% of 1RM 12-15 Reps: 60-65% of 1RM 15-20 Reps: 50-60% of 1RM https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 18/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Recommended Exercises ** = Most often recommended (...) = Variations recommended on original lift Pull: Biceps: Barbell curls** (close grip), dumbbell curls** (incline, dumbbell twist curls, hammer curl, spider curl, alternating curls, concentration), EZ curls**, preacher curls, rope curls, 21s, cable rope twist curls, cable curls, chin ups**, partner curls, cheat curls. Forearms: Hammer curls, forearm curls, reverse curls**, dumbbell wrist curl, bench-braced dumbbell extension, standing wrist extension, plate pinches, farmer’s walks, heavy barbell holds, barbell wrist curls**, one-arm wrist curls, behind-the-back wrist curls, reverse wrist curls. Vertical pull: Pull up** (parallel, underhand, wide grip, assisted overhand, assisted parallel, assisted underhand), chin up, lat pulldown** (normal grip, parallel pulldown, underhand pulldown, wide grip, narrow grip), upright rows, hanging serratus crunches. Horizontal pull: Seated row, barbell row**, barbell bent over rows**, underhand EZ bar row, row to chest, one-arm dumbbell row, chest supported row, row machine, two-arm dumbbell row, cable rows, chest supported t-bar row, rope face pull**, rack pull, chest supported incline shrug, seated cable rear laterals, regular T-bar rows, seated wide-grip rows, one-arm cable row, seated rows with separate handles, cable crossovers, rope pulls, one-arm cable pulls, hanging dumbbell rows. Traps: Barbell shrugs** (bent over, dumbbell, dumbbell bent over), heavy deadlifts, plate loaded extensions, rack pulls**, deadlifts double overhand, overhead dumbbell shrug, monkey shrug, upright rows, facepulls**, seated rows. Rear Delts: Barbell facepulls** (dumbbell, cable facepull), rear delt flyes (and variations), rows**, upright rows, seated row, incline lat pulldown, reverse flyes, reverse cable crossovers. Push: Incline: Incline bench press** (medium grip, wide grip, close grip), incline dumbbell bench press**, incline machine bench press, behind-the-neck presses, lying incline laterals, incline flyes. Horizontal: Bench press** (medium grip, wide grip, close grip), feet up bench press, dumbbell bench press**, flat machine bench press, push-up, close grip push-up, dumbbell pullovers, decline presses, decline flyes, cable flyes, dumbbell flyes. Triceps: Skull crushers** (dumbbell), tricep rope pushdown, tricep bar pushdown, tricep cable single pushdown, close grip bench press, overhead dumbbell tricep extension, overhead rope extension, JM Press, dips** (assisted, behind-the-back, weighted), seated EZ bar overhead tricep extension, one-arm tricep extension, close-grip barbell presses, kickbacks. Side delts: Lateral raises**, cable side raises, barbell upright row** (dumbbell, cable upright row), thumbs down lateral raises, reverse pec dec, incline lat pulldown, reverse flyes, reverse cable crossovers, bent-over laterals, Arnold presses, clean and press**. Front delts: Standing barbell shoulder press** (seated, dumbbell seated, dumbbell standing, high incline), front raises, overhead press, shoulder press machine. Chest Isolation: Flat dumbbell flye**, incline dumbbell flyes, cable flyes, high cable flyes, machine chest flyes, cable incline flyes, pec dec flyes. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 19/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Legs: Quads: Squats** (high bar, low bar, front squat, hack squat, front squat alternate grip), lunges**, sumo deadlifts, leg press**, quad extensions, close stance feet forward squats, step-ups, leg curls, sissy squats. Hamstrings: Stiff leg deadlift**, hamstring curls (lying, seated, single-leg), good mornings (low bar, high bar), 45 degree back raise, back extension, reverse hyper, glute ham raises**, Squats, lunges**, hack squats. Calves: Calf Machine Raises, stair calf raises, calves on leg press, smith machine calf raises, donkey calf raises, calf jumps, single leg calf raises. Glutes: Glute Bridge**, barbell walking lunge (dumbbell), sumo squat, deficit deadlifts, 25’s deadlift, sumo deadlift, deadlifts**, hex bar deadlift, split squats, single leg hip thrusts, walking lunges. Abdominals: Abs: Crunch, reverse crunch, leg tucks, twists, side bends, stomach vacuum, twisting crunches, roman chair (10 minutes), side leg raises, bent-knee side leg raises, front kicks, bench kickbacks, rear leg scissors. When In Doubt: Use this tool to figure out what would work which muscle group, how, and videos showing your proper form: https://www.bodybuilding.com/exercises/finder/?muscleid=7 https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 20/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs A Good Summary of Why I Chose to Do This I think a recent Instagram post from Bret Contreras said it best: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 21/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Dr. Mike Israetel/ Juggernaut Training System Notes Notes are pulled from JTS videos, and RP’s website, summarized or typed out in whole. Pull: 50% vertical pull and 50% horizontal pull is ideal. Push: Each mesocycle should be focused with 50% of one chest movement, 25% of another, and 25% of another. (eg. 50% incline, 25% isolation, 25% horizontal). Rotate every meso. Triceps (s) = exercises that hit mainly the short head (pushdowns). Triceps (L) = exercises that hit mainly the long head (overhead extensions). Tri (comp) = compound tricep exercises (CGBP, skullcrushers). Tri (acc) = accessory exercises for the triceps. Legs: Try for a near equal amount of hip hinge vs curl movements for hamstrings. Hypertrophy Specific Recommendations from JTS All recommendations/ training guides for each muscle group made by JTS can be found at: https://renaissanceperiodization.com/hypertrophy-training-guide-central-hub/ Chest: Maintenance Volume: In most cases, experienced lifters will need at least 8 sets of chest work per week to maintain their gains. Minimum Effective Volume: Most intermediate-advanced lifters need at least 10 sets of direct chest work per week to make gains. Maximum Adaptive Volume: Most people respond best to between 12 and 20 weekly sets on average. Very big, strong lifters often need lower set numbers when they choose mostly barbell movements, since those are both so simulative and disruptive. Maximum Recoverable Volume: Most people seem to encounter serious recovery problems above 22 sets per week. But some people can train a bit in excess of that amount and still be ok. When your compound pressing strength for reps starts to decline, you’ll easily be able to tell that you’re over your MRV. Exercises: Horizontal Push: Medium Grip Bench Press Wide Grip Bench Press Flat Dumbbell Bench Press Close Grip Bench Press https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 22/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Flat Machine Bench Press Pushup Close Grip Pushup Incline Push: Incline Medium Grip Bench Press Incline Wide Grip Bench Press Low Incline Dumbbell Press Incline Dumbbell Press Incline Close Grip Bench Press Incline Machine Bench Press Chest Isolation: Flat Dumbbell Flye Incline Dumbbell Flye Cable Flye High Cable Flye Machine Chest Flye Cable Incline Flye Pec Dec Flye Frequency: 1.5-3 times per week. Intensity (Loading): Individuals report quite a range of successful loading schemes for the chest, with some getting great use out of super light and metabolite rep ranges and others going up to heavy sets of 5-8 reps per set. Though you should train your chest through a variety of rep ranges in general, what I’ve seen work best is training in the 8-12 rep range. Much heavier and the kinds of volumes needed to really stimulate growth are made unlikely by the joint stress and injury risk of such loads, and much lighter weights seem to give cool pumps for a session or two but in my experience don’t produce growth nearly as reliably as the middle of the road. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 23/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Notes from Video: https://www.youtube.com/watch?v=vo1pWGX-Td4&index=4&list=PLwnuh_5UZz _QNgmpEc-lH9s3A0qBjooFk Incline great for upper chest hypertrophy. Aim for a mixture of horizontal, incline, isolation to best attack hypertrophy. Aim for full ROM, full stretch/ contraction, take the ego hit and go down in weight to hit full ROM. Metabolite techniques: flyes superset with presses, isolation sandwich (heavy compound movement -> isolation movement -> lighter compound movement) Back: Maintenance Volume: Because the back is a large and multi-muscled bodypart perhaps around 8 sets per week are needed to keep back gains from slipping away. That should probably be split pretty evenly between vertical and horizontal pulling movements. Minimum Effective Volume: Most intermediate-advanced lifters need at least 10 sets of direct back work per week to make gains, and for some, it’s even more than that. Maximum Adaptive Volume: Most people respond best to between 14 and 22 weekly sets on average. Maximum Recoverable Volume: Most people seem to encounter serious recovery problems above 25 sets per week. But some people can train a bit in excess of that amount and still be ok. Especially when individuals are both well trained and still relatively light, they can often handle pretty high volumes. Exercises: Horizontal Pulling: Barbell Bent Over Row Underhand EZ Bar Row Row to Chest 1-Arm Dumbbell Row Chest Supported Row Row Machine 2-Arm Dumbbell Row Cable Row https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 24/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Vertical Pulling: Overhand Pullup Parallel Pullup Underhand Pullup Wide Grip Pullup Assisted Overhand Pullup Assisted Parallel Pullup Assisted Underhand Pullup Normal Grip Pulldown Parallel Pulldown Underhand Pulldown Wide-Grip Pulldown Narrow Grip Pulldown Frequency: 2-4 times per week. Because the back muscles are numerous and spread over a wide area, and because the moves that train them employ many of them at once, the back can take one hell of a beating in a single session or be trained with smaller, more frequent sessions. As you get stronger, you’ll notice that overloading the back generates so much fatigue that overload frequency might have to fall with time. Intensity (Loading): Because the back is a complex series of muscles, many of them of different architecture, back training should be done through a variety of intensity and thus rep ranges. Reps as low as 6 for pullups and as high as 20 for pulldowns or machine rows are not uncommon in back training, and of course everything in between. Notes from Video: https://www.youtube.com/watch?v=QrXh8BsAa9o&index=3&list=PLwnuh_5UZz_ QNgmpEc-lH9s3A0qBjooFk Use a variety of rep ranges and intensities. Vertical pulling AND horizontal pulling must be done to target the entirety of the Back. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 25/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Focus on full ROM, full extension and stretch. Involve metabolite training (giant sets, periodization) Biceps: Maintenance Volume: If you haven’t been training biceps directly, then no direct biceps work is needed to keep your gains, so long as you’re doing plenty of pulling work. But if you’re used to training biceps directly, 4-6 direct sets per week are recommended to keep the size on. Minimum Effective Volume: Most intermediate-advanced lifters need at least 8 sets of direct biceps work per week to make gains. However, you might be able to gain bicep size on even lower set numbers if your program has lots of pulling work for the back. Maximum Adaptive Volume: Most people respond best to between 14 and 20 weekly sets on average. Maximum Recoverable Volume: Most people seem to encounter serious recovery problems above 26 sets per week. This is more likely to occur if and when your program also includes lots of vertical and horizontal pulling for back. So if your back training is minimal, you might comfortably be able to exceed 26 working sets of biceps per week, but if your back work is a big focus, even as few as 20 sets of biceps might be a challenge for some. ALWAYS use your own assessment of fatigue and never just assume you’re good to go for more volume no matter what. Exercises: Barbell Curl EZ Curl Close Grip Barbell Curl 2-Arm Dumbbell Curl Cable Curl Incline Dumbbell Curl Dumbbell Twist Curl Hammer Curl Dumbbell Spider Curl Alternating Dumbbell Curl Cable Rope Twist Curl https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 26/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Frequency: 2-6 times per week. Holy crap, yes, that does indeed say “6 times per week.” But how? Doesn’t the SRA (Stimulus-Recovery-Adaptation) principle imply that muscles only make their best progress during recovery and not during constant stress? You bet! But the cool thing is, super high frequency biceps training doesn’t actually violate SRA. In reality, the biceps are so poorly leveraged to be exposed mechanical damage, produce so little force, and are comparatively so small (and this goes for all of the forearm flexors btw) that they can recover from limited volumes in a VERY short time; often as little as a day. Of course, the emphasis here is on limited volumes, so you can’t expect to do 8 sets of curls and be recovered to repeat that a day later. However, if you do only 3 bicep sets per day, you can easily recover by the next day if you’re adjusted to that kind of workload. And if you do that every day for 6 days, that’s 18 sets a week and well within most individuals’ MRVs. So IF you do choose the high frequency approach to biceps, make sure you weekly volume is still within MRV and you should recover fine. Intensity (Loading): The forearm flexors of most individuals are a roughly even mix of fiber types, so on paper you should be aiming to train biceps with a wide mix of rep ranges. However, your biceps get pretty much all the heavy work they need as contributors to your heavy back work, and the bicep isolation work you do for them should likely be biased towards higher reps. Additionally, curling for super heavy (sets of 6 or less) sets can be unsafe, so it’s best to focus most of your bicep volume between 8 and 15 rep sets, with occasional uses of higher rep ranges for metabolite work. Notes from Video: https://www.youtube.com/watch?v=k8wMzeKn14s&index=7&list=PLwnuh_5UZz_ QNgmpEc-lH9s3A0qBjooFk Barbell Curls are, by many measures, the king of biceps, stick to the basics. Variations - different variations of curls, new weight schemes (heavy day and light day for loading), volume/ relative intensity variations. Aim for full ROM in the face of lighter weights, ignore your ego. Periodization: 1-2 mesos on heavy 8-12s, 1-2 mesos on 10-15 reps, 1-2 mesos of 15-20 reps, 1-2 mesos on maintenance volume, restart. Metabolite techniques: Drop sets, Occlusion training (save for once every several months, don’t use constantly). Triceps: Maintenance Volume: If you’re doing plenty of compound pressing work, you might not need any direct triceps work to keep your gains. But 4 sets of direct work per week is a good insurance policy to cover most cases. Minimum Effective Volume: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 27/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Most intermediate-advanced lifters need at least 6 sets of direct triceps per week to make gains. However, you might be able to make gains in triceps size on even lower set numbers if your program has lots of pressing work for the chest and front delts. Maximum Adaptive Volume: Most people respond best to between 10 and 14 weekly sets on average. Maximum Recoverable Volume: Most people seem to encounter serious recovery problems above 18 sets per week. This is more likely to occur if and when your program also includes lots of compound pushing for the chest and front delts. So if your push training is minimal, you might comfortably be able to exceed 18 working sets of triceps per week, but if your push work is a big focus, even as few as 12 sets of triceps might be a challenge for some. ALWAYS use your own assessment of fatigue and never just assume you’re good to go for more volume no matter what. Exercises: Skullcrusher JM Press Dips Assisted Dips Dumbbell Skullcrusher Cable Tricep Pushdown Cable Rope Pushdown Bar Skull EZ Bar Overhead Tricep Extension Barbell Overhead Tricep Extension Seated EZ Bar Overhead Tricep Extension Seated Barbell Overhead Tricep Extension Cable Overhead Tricep Extension Frequency: 2-4 times per week. The triceps are not a small muscle in relation to others, (they are much bigger than the biceps, for example), and are anatomically positioned to receive great mechanical stress from training. For likely these two reasons and some possible others, triceps can only be productively overloaded from 2 to 4 times per week, https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 28/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs but not much more than that. VERY advanced (read: gigantic) lifters might only manage one triceps overload session per week and have their chest work to make up the other recovery session, but those individuals are VERY few and far between. Intensity (Loading): The triceps respond well to the full variety of rep ranges, but your chest and shoulder work should already be taking pretty good care of the high-force and lower rep ranges for triceps. Direct, isolation work for triceps should usually be 8 reps or more per set, and can go all the way up to 20 reps per set (and of course higher if metabolite training is the goal). Notes from Video: https://www.youtube.com/watch?v=Rzd7OUaITzs&index=5&list=PLwnuh_5UZz_ QNgmpEc-lH9s3A0qBjooFk Direction priority: lateral vs. long heads, spend a couple mesocycles to experiment to see what works best for you, switch up to overload. 2 mesos moderate weight/ sets, 1 metabolite meso super high volume, 1 low volume sets (8) at or near maintenance, and restart. Metabolite techniques: supersets (isolation and related compound, e.g., skullcrusher to close grip bench, overhead extensions to shoulder presses, pushdown to close grip pushups), drop sets, giant sets. Rear/ Side Delts: Maintenance Volume: The rear delts can actually be sustained with no direct work so long as pulling work for the back is still done. But the side delts need at least about 6 sets per week of direct work to keep their size in most intermediate or advanced lifters. Minimum Effective Volume: Most intermediate-advanced lifters need at least 8 sets of direct rear and side delt work per week to make gains. To be more specific, that’s at least 6 sets of each if doing VERY isolation exercises that don’t cross-target between rear and side delts and only 8 sets total if the exercise hits both adequately. Maximum Adaptive Volume: Most people respond best to between 16 and 22 weekly sets on average. Maximum Recoverable Volume: Most people seem to encounter recovery problems above 26 sets per week. In reality, there will be a minority (but a substantial one) that can train with much higher volumes than this and still recover. Exercises: Rear Delts: Barbell Facepull https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 29/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Dumbbell Facepull Cable Facepull Dumbbell Rear Lateral Raise Side Delts: Barbell Upright Row Dumbbell Upright Row Cable Upright Row Dumbbell Side Lateral Raise Thumbs Down Lateral Raise Frequency: 2-6 times per week. Just like the biceps, the rear and side delts are so poorly leveraged to be exposed mechanical damage, produce so little force, and are comparatively so small that they can recover from limited volumes in a VERY short time; often as little as a day. Of course, the emphasis here is on limited volumes, so you can’t expect to do 8 sets of side laterals and be recovered to repeat that a day later. However, if you do only 3 side or rear delt sets per day, you can easily recover by the next day if you’re adjusted to that kind of workload. And if you do that every day for 6 days, that’s 18 sets a week and well within most individuals’ MRVs. So IF you do choose the high-frequency approach to rear and side delts, make sure your weekly volume is still within MRV and you should recover fine. Intensity (Loading): Both likely because of fiber type and because of safety issues, I’ve found nothing to work worse or be such a poor use of time as heavy shoulder (side and rear delt) training. 8 reps is the lowest I’ll ever go or advise anyone to go, and to be honest, I think most of the action is at 10-12 reps and all the way up to 20 or more per set. And much lighter metabolite work is a godsend for shoulders. Notes from Video: https://www.youtube.com/watch?v=L5QixcL5uL4&index=8&list=PLwnuh_5UZz_ QNgmpEc-lH9s3A0qBjooFk Great technique, manageable weight, feel it working, full ROM, don’t do grips that create shoulder pain. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 30/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Not super big muscles, don’t need to blast with super heavy weights. Vary exercises, loading variations, volume/ relative intensity variation, never sacrifice ROM for any variation. Periodization: Heavy -> Moderate -> Metabolite -> Low Volume Metabolite Techniques: Giant Sets, Drop Sets, Super Sets. Front Delts: Maintenance Volume: The maintenance volume for front delt work is legitimately no direct work in almost all cases where compound pressing is still done for the chest. If you need to get to the gym in a rush and only have time for a maintenance session, compound pushing is MUCH more worth your time than direct front delt work. Minimum Effective Volume: Most intermediates can make great front delt gains with NO direct front delt work, as both horizontal and incline pushing, as well as overhead pressing and triceps work is going to be very simulative of the front delts. Even most advanced lifters shouldn’t see any losses in front delt size if they completely eliminating direct front delt work or even all overhead work, so long as they keep hammering their other compound pushing work. Maximum Adaptive Volume: Most people respond best to between 6 and 8 weekly sets of direct front delt work, which INCLUDES overhead pressing, on average. Maximum Recoverable Volume: The front delts actually take quite a bit of damage from push training and have a very limited fatigue threshold when isolated in conjunction with chest training. Much past 12 sets of overhead pressing or front delt raises starts to really become a recovery issue in the context of other chest training. Exercises: Standing Barbell Shoulder Press Seated Barbell Shoulder Press Seated Dumbbell Shoulder Press High Incline Dumbbell Press Shoulder Press Machine Standing Dumbbell Shoulder Press Frequency: 1-2 times per week. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 31/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Woah, that’s low. It’s that low for a reason… any more direct front delt work would start to interfere with chest work. And because chest work is also such great front delt work, you usually won’t have to train front delts by themselves more than twice in the same week. Intensity (Loading): Front delts usually like things pretty heavy. Presses for more than 12 reps per set seem more like exercises in pain tolerance than front delt stimulators. I’d recommend doing sets of between 6 and 10 reps for presses of various kinds. Notes from Video: https://www.youtube.com/watch?v=K934AW5p8x4&list=PLwnuh_5UZz_QNgmp Ec-lH9s3A0qBjooFk&index=5 OHP is king. Metabolite techniques: Giant sets. Full ROM to clavicles, lighter weights full workload by touching chest to avoid shoulder and elbow issues. No full ROM on behind the head presses. Probably doesn’t need to be the full focus of any particular program. Traps: Maintenance Volume: As long as you’re doing the compound pulling and perhaps heavy deads, you don’t need direct trap work to keep your traps the same size. Even most advanced lifters shouldn’t see any losses in trap size if completely eliminating direct trap work, so long as they keep hammering their other compound pulling and shoulder work. If you’re just doing maintenance work cause you’re crunched for time and you’re doing shrugs… you could be using your time better! Minimum Effective Volume: Most intermediates can make great trap gains with NO direct trap work, as deadlifting, rowing, and side/rear delt training is going to be very simulative of the traps. Maximum Adaptive Volume: Most people respond best to between 12 and 20 weekly sets on average. Maximum Recoverable Volume: The traps have a very high fatigue threshold (which is no surprise because they kind of hold your shoulder girdle up all the time!). However, excessive trap training will cost you, and in some unusual places, like the distal biceps tendons. That’s right, if you do enough shrugging, you are likely to aggravate your biceps tendons before even your traps are overworked, it’s not very common but it’s a legitimate concern. Much over 26 sets of traps is not highly recommended for that reason alone. You can try it, but be careful. Exercises: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 32/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Barbell Shrug Barbell Bent Over Shrug Dumbbell Shrug Dumbbell Bent Over Shrug Frequency: 2-6 times per week. Just like the biceps, the traps are so poorly leveraged to be exposed mechanical damage and are comparatively so small that they can recover from limited volumes in a VERY short time; often as little as a day. They also have a TINY ROM, which means the amount of mechanical work they do (and thus fatigue they accumulate) per any set of moderate reps is going to be quite small. Of course, the emphasis is on limited volumes, so you can’t expect to do 10 sets of shrugs and be recovered to repeat that a day later. However, if you do only 3 direct trap sets per day, you can easily recover by the next day if you’re adjusted to that kind of workload. And if you do that every day for 6 days, that’s 18 sets a week and well within most individuals’ MRVs. So IF you do choose the high-frequency approach to trap training, make sure your weekly volume is still within MRV and you should recover fine. Intensity (Loading): Because the traps get their heavy work from their assistance to heavy rows and deadlifts, shrugs, in my view, are best performed for lighter weights and higher reps. I’ll do shrugs anywhere between 10 and 20 reps. Notes from Video: https://www.youtube.com/watch?v=SwKXqFdQ59c&index=9&list=PLwnuh_5UZz _QNgmpEc-lH9s3A0qBjooFk Focus on mind-muscle connection while training traps. Variation available: Range of Motion, Angles of work (regardless of angle, focus on full ROM and full second hold at the top). Periodization: Heavy -> Metabolite work -> Low Volume/ Off. Special Metabolite Techniques: Giant sets. Start with 2x per week, 4 shrugging motions, test with frequencies/ variations/ volume. Traps/ forearms shouldn’t be a focus of good bodybuilding programs. Abdominals: Maintenance Volume: For most, no ab training at all can maintain the abs. Unless you’re very advanced and train abs specifically on their own often and hard, just training all of the https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 33/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs muscles of your body will leave your abs plenty big for physique purposes. In fact, you can even gain ab size but not training them directly… check out the section on MEV! Minimum Effective Volume: Zero sets per week. Yep. You can pretty much do NO direct ab work and still grow abs for a very long time. This is because the heavy loading of your compound heavy basics like squats and deadlifts provides a decent ab stimulus. But, if you want your abs to really GROW, and not at a snail’s pace, you’ll have to work them directly. Before we move onto to more details about how to grow the abs purposefully, let’s fist examine in what context this would be needed. When choosing the needed context for direct ab growth (and conversely, the context in which such growth is NOT considered beneficial and is actually best avoided), we must remember that we are, with direct work, GROWING the abs. That is, your rectus abdominus muscles will actually be getting BIGGER. Which means that they pop out more and are more visible at any given bodyfat, but also means that they slightly expand the size of your waist, especially when viewed from the side. So if you actually want bigger abs, then direct training for them is a great idea. If you already have a very slim waistline, don’t ever plan on getting massive and competing in bodybuilding, but just want your abs to “pop out” more, then this training is right up your alley! Because let’s face it, some of us get quite lean but have such small abs that even VERY low levels of bodyfat leave our abs looking unimpressive or even barely there. Some folks might be VERY content with just a flat stomach, but if you want your abs to pop, you might consider them for direct training. On the other hand, if you have aspirations to compete in physique sport, and especially if you’re either planning on getting very big eventually or you’re female and compete in Figure, then direct ab training might even be a net negative, as keeping your waist small must be a high priority for you. So before you start training your abs, consider your goals and then make an educated decision. Maximum Adaptive Volume: Most people respond best to between 16 and 20 weekly sets on average. But that’s of course once they’ve built up to those levels with continuous ab training. It can take YEARS to actually NEED this much volume to grow your best. If you’re just starting ab training, as few as 4 direct sets per week can start each meso, with a top off of around 10 sets at the end of accumulation, and then working up from there each meso after. Maximum Recoverable Volume: Most people seem to encounter serious recovery problems above 25 sets per week. But some people can train far in excess of that amount and still be ok. The abs often develop a great resistance to fatigue with long term exposure to training. One way in which ab MRV becomes apparent is indirect. Sore and weak abs from too much training can reduce your stability and thus strength on other compound moves like squats and deads, leading to a system-wide MRV reduction even if the abs themselves are still growing. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 34/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Exercises: Machine Crunch Slant Board Sit-Up Reaching Sit-Up V-Up Modified Candlestick Hanging Knee Raise Hanging Straight Leg Raise Frequency: 3-5 times per week. The abs can develop some pretty impressive fatigue resistance, and can also recover very quickly from overloading training. Thus, you can work to up to 5 overloading ab sessions per week over time and recover no problem. For beginners and individuals that are very big and strong, perhaps only 3 ab sessions per week are appropriate. Intensity (Loading): The abs grow from the same stimulus as any muscle. They need plenty of training in the 8-20 rep range. Fewer than 8 reps with abs tends to cause pretty rapid technique breakdown, and can also expose one to needless back injury risk, so heavier weight and lower rep ab training is probably best avoided. Notes from Video: https://www.youtube.com/watch?v=3J4ZStmJuWQ&index=10&list=PLwnuh_5UZ z_QNgmpEc-lH9s3A0qBjooFk Heavy weight requires abdominal activation for most major compound movements. Variations available: Type of exercise/ exercise variation, loading/ intensity, focus on full ROM either way. Periodization: Moderate -> Variation or High Volume -> Lower Volume Special Metabolite Methods: Drop sets, Super sets. Focus on mind-muscle connection, full stretch full contraction, full ROM. Glutes: Maintenance Volume: In almost every case, just doing squats and other quad work is more than enough to maintain glute gains. So that if you’ve really been beating up the https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 35/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs glutes with direct work for multiple mesocycles and they need a break, don’t be afraid to remove all direct glute work for fear of losing gains… so long as you’re doing some squatting, your newfound glutes shouldn’t be going anywhere. Minimum Effective Volume: The minimum effective volume for most individuals is actually ZERO sets per week. But remember, that’s sets of direct work. What this means is that most individuals will get SOME glute growth, even in the long term, from not even training glutes directly, but training quads and hams, and thus engaging the glutes significantly. If your desire is to grow your glutes more than their minimum potential, you’ve gotta train them more, and just letting them get their stimulus indirectly from other leg work is no longer enough. Maximum Adaptive Volume: Most people respond best to between 4 and 12 weekly sets on average. Maximum Recoverable Volume: Most people seem to encounter serious recovery problems above 16 sets per week. Mind you, this is ON TOP OF a full complement of quad work and hamstring work. So that’s 16 sets of perhaps lunges and deadlifts per week on top of the same amount of squatting per week and maybe 8 sets of hip hinge hamstring work… that adds up! Exercises: Barbell Walking Lunge Dumbbell Walking Lunge Sumo Squat Deficit Deadlift 25's Deadlift Sumo Deadlift Deadlift Hex Bar Deadlift Frequency: 2-3 times per week. The glutes are large muscles that can produce lots of force, and they are involved in so many other exercises than just their own direct movements. In fact, they are even involved in isometric tasks in such exercises as barbell rows! If you train your glutes very often, combined with them being hit pretty much all the time indirectly, they will never have a chance to recover and grow to their fullest potential. Thus, direct glute training is not likely to be a 4x a week activity, but is best limited to 2-3 sessions a week. Even one glute session a week works great https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 36/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs for bigger and stronger lifters, as their quad, ham, and back work at other times of the week provides meaningful stimulus to the glutes as well. Interestingly, even if the glutes can locally take higher frequencies and even training volumes than this guide gives them credit for, their constantly being fatigued can impair other muscle group training (such as hams and quads), and thus lower your overall results. Even if you want the biggest glutes ever… ease into training them a lot and make sure the rest of your program is balanced to allow for glute training. Intensity (Loading): In my experience, glutes LOVE higher intensities. Sets of as low as 6 reps on deadlifts and their variations produce significant glute gains, so don’t be afraid to go pretty heavy on those movements. However, glute bridges and other hip thrusting moves seem to do very little if super heavy weights are used, and are perhaps trained better in the 8-12 rep range. Lunges, as unstable and potentially dangerous as they are, should be trained at even higher rep ranges, perhaps as many as 20 reps (total steps) per set. However, please note that VERY high reps (20 plus) for lunges with very light weights (such as bodyweight for experienced lifters) tend to tax the quads much more than the glutes (in my experience), so don’t get carried away with super light loads if glute hypertrophy is your main goal with lunges. Notes from Video: https://www.youtube.com/watch?v=sEDgE6Wh1U0&list=PLwnuh_5UZz_QNgmp Ec-lH9s3A0qBjooFk&index=11 Variation available: Exercises, loading schemas, ROM variations. Periodization Methodology: Moderate -> Variation or High Volume -> Lower Volume. Special Metabolite Methods: Not very helpful for glutes. Quads: Maintenance Volume: About 6 sets a week seems to be the minimum for quads, but that’s for deep squats. If you start doing leg presses or leg extensions to conserve gains, your minimum set numbers will need to be higher. Minimum Effective Volume: The minimum effective volume for most individuals seems to be about 8 working sets a week. Much less than that is unlikely to grow anyone but the most untrained. For many individuals, even higher MEVs can be the reality, especially if they are slower twitch and come from a background of field sports or endurance training. Maximum Adaptive Volume: Most people respond best to between 12 and 18 weekly sets on average. Maximum Recoverable Volume: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 37/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Most people seem to encounter serious recovery problems above 20 sets per week. Because the quads are so large and training them with best effects often requires the use of very homeostatically disruptive exercises like the squat, stronger and bigger lifters with more experience often have MRVs of lower than 20 sets. On the other hand, individuals that have plenty of training experience but are on the smaller side and aren’t lifting super heavy weights can have MRVs that exceed 20 sets on occasion. Exercises: High Bar Squat ** Close Stance Feet Forward Squats Machine Feet Forward Squat Leg Press ** Hack Squat ** Front Squat Front Squat (Alternate Grip) Frequency: 1.5-3 times per week. Intensity (Loading): Quads tend to grow from a diversity of loading (and thus repetition) ranges. Sets as low as 6 reps work great for more explosive, fast-twitch dominant individuals, but they are the exception rather than the rule. For most lifters, sets of 8-15 reps are nearly ideal for quads, and sets of as many as 20 reps can be done on machines because each rep doesn’t take as long to complete and the back is not a limiting factor. Quads generally respond very well to metabolite training, and that’s covered an upcoming section in this article. Notes from Video: https://www.youtube.com/watch?v=sOulQsTimB8&index=2&list=PLwnuh_5UZz_ QNgmpEc-lH9s3A0qBjooFk Volume > Intensity regarding hypertrophy. Vary exercises, rep schemes, and weight on the bar to increase efforts involved in muscle size. Cycle exercises (2-3) between mesocycles for 2-3 mesocycles in a row to vary enough to stimulate maximum gains. Stick to minimal variations during a specific mesocycle to maintain freshness and potential yield. Metabolite sets should/ can be used every few mesocycles (supersets, drop sets, giant sets, occlusion) to deload full weight on bar without completely detracting from volume/ work. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 38/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Always maintain full ROM on squats, safely. Ensure that you’re periodizing your load selection for quad training: switch up volumes and loads for periodization. Hamstrings: Maintenance Volume: If you’re choosing the heavy variants like good mornings and stiff legged deadlifts, most hamstring gains can be conserved well with just 4 hard and heavy ham sets per week. Minimum Effective Volume: The minimum effective volume for most individuals seems to be about 6 working sets a week. Much less than that is unlikely to grow anyone but the most untrained. You’ll notice that this is quite low, but I’ve in fact myself grown on such low training volumes for a long time. The hamstrings take on so much disruption from the heavy hip hinge movements (such as stiff-legged deadlifts) that even low set number can bring lots of stimulus. Maximum Adaptive Volume: Most people respond best to between 10 and 16 weekly sets on average. Maximum Recoverable Volume: Most people seem to encounter serious recovery problems above 20 sets per week. Now, if your hamstrings don’t get very sore and you’re doing everything else right (which is not likely as properly done hip hinge movements get almost everyone), maybe you can do more than this, but in the first couple of mesocycles of trying to fine-tune your hamstring training, I’d recommend avoiding much more than 20 working sets per week. Exercises: Stiff-Legged Deadlift Low Bar Good Morning High Bar Good Morning 45 Degree Back Raise Lying Leg Curl Seated Leg Curl Single-Leg Leg Curl Frequency: 2-3 times per week. The hamstrings are large, often more fast-twitch muscles. They can produce lots of force and are anatomically positioned to be exposed to great stretch under https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 39/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs heavy loads, which means that especially if you’re doing hip hinge movements, it’s not likely that you’ll be able to overload your hams more than three times a week. Intensity (Loading): For hip hinge movements, going heavier works best as you’re literally trying to damage the muscles via loaded stretch. 70-85%1RM is good here. This is especially effective because higher rep ranges with lighter weights tend to fatigue your back before your hams get insufficient work, and then it’s just a back exercise at that point. For curling movements, too much weight can be dangerous and the forces aren’t high enough to do much anyway without that stretch, so lighter loads and higher reps work best (60-75%1RM), or 10-15 reps per set. Notes from Video: https://www.youtube.com/watch?v=twz7KLIypzo&index=6&list=PLwnuh_5UZz_Q NgmpEc-lH9s3A0qBjooFk 6-10 sets, or about, is probably best. 16 is pretty high. Personal experience and circumstances involved is probably the best guide. Isolate hamstrings by arching back hard, chest up, shoulders back, like proper RDL’s. Depth/ ROM before weight. Metabolite work: Not super necessary, giant sets if wanted. Heavy hip hinge movements, good mornings and stiff legged deadlifts, curls should be an additive not the only movement done. Calves: Maintenance Volume: While calves can be maintained with just various squats and leg presses, intermediate-advanced individuals should aim to hit at least 6 direct calf sets per week if they are seeking only to maintain their gains. Minimum Effective Volume: The minimum effective volume for most individuals seems to be about 8 working sets a week. Much less than that is unlikely to grow anyone but the most untrained. Maximum Adaptive Volume: Most people respond best to between 12 and 16 weekly sets on average. Maximum Recoverable Volume: Most people seem to encounter serious recovery problems above 20 sets per week. Now, if your calves don’t get very sore and you’re doing everything else right, maybe you can do more than this, but in the first couple of mesocycles of trying to fine-tune your calf training, I’d recommend avoiding much more than 20 working sets per week. Exercises: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 40/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Calves on Calf Machine Stair Calves Calves on Leg Press Smith Machine Calves Frequency: 2-4 times per week. This very much depends on how your calves respond to training. If your calves have a high percentage of fast twitch fibers, they might get considerable sore from training and are best trained about twice a week. However, maybe if your calves don’t get very damaged from each session (maybe because they have a higher proportion of slow twitch fibers), you can train them as many as 4 times a week. Intensity (Loading): In my experience, staying on the low end of the spectrum (60-70%1RM) for calves seems to work best for most. But if you’re frustrated with lack of growth in this range as your dominant focus, please feel free to go into the 70’s and 80’s of 1RM. Just make sure to keep full ROM, as it’s VERY easy to cheat yourself on calf movements. Notes from Video: https://www.youtube.com/watch?v=ISePfnmknYY&index=12&list=PLwnuh_5UZz _QNgmpEc-lH9s3A0qBjooFk Variations: Exercise, Loading schemas, ROM. Periodization: Moderate -> Variation or High Volume -> Low Volume. Special Metabolite Methodologies: Short rest periods (30 seconds or less rest), Occlusion. Full deep ROM, full stretch and full contraction. Likely will need some form of platform or thing to stand on to achieve. Straight leg, not bent leg, more usually recommended. General Notes (not attached to anything specific at the moment): ● He advises adding 1 set per week for every exercise for bodybuilding purposes, and 1 set per "important" (non-accessory) exercise for powerlifting/strength. ● He starts you at your MEV, not MRV. He advises that you finish at MRV (or just before it). ● Alternatively, try to add weight every week. ● Maybe increase weight every odd week, increase every even week, 3rd week drop new set for higher weight, 4th week increase sets not weight. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 41/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Overloading Principles: https://www.youtube.com/watch?v=gqF8EoDMSGo&t=2s&index=16&list=PLwnuh_5UZz _QNgmpEc-lH9s3A0qBjooFk Training hard enough to warrant adaptation, and must get harder over time. *Training at Maximum Recoverable Volume* Hypertrophy: Driven by increased volume (more sets, more reps, more weight) 60-75% of 1RM for sets of 6-12 reps 15-30 sets per week directed at each specific lift/ muscle group that are heavy/ disruptive Strength: Driven by increased intensity (more weight) 70-85% of 1RM Intermediates/ Advanced lifters 75-90% of 1RM Females/ Beginning lifters Sets of 3-6 reps 10-20 sets per week directed at each specific lift/ muscle group that are heavy/ disruptive Peaking: Technical prowess and neural adaptations 85%+ of 1RM Intermediates/ Advanced lifters 90%+ of 1RM Females/ Beginning lifters Sets of 1-3 reps 5-10 sets per week directed at each specific lift/ muscle group that are heavy/ Disruptive Specificity: https://www.youtube.com/watch?v=k7_kCLHOl_0&list=PLwnuh_5UZz_QNgmpEc-lH9s3 A0qBjooFk&index=19 -andhttps://youtu.be/vENxdeS7T1g Specificity is the framework around which all other principles are built. It guides the decision making process for all training: exercise selection, total volume, and intensity. Training should guide choices, specifically towards the adaptations that are made from those choices benefit the athlete specifically. Improving technical execution at highest levels possible, as needed per sport. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 42/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs General Training (Less Specific) is utilized for: Increasing muscular strength, increasing coordination/ skills/ motor qualities. Training that is not sufficient enough to improve the performance of the competitive exercise but has an indirect effect on the athlete. Specific Training: Supports the athlete’s performance directly. Lift selection, training selection, exercise selection. Decrease the amount of less specific work approaching a competition (should you be a competitor). Increase in specific exercises that have a beneficial directed adaptation to your sport form. Individual Differences: https://www.youtube.com/watch?v=5Yj6sDg-Pec&t=0s&index=14&list=PLwnuh_5UZz_Q NgmpEc-lH9s3A0qBjooFk Typically overvalued, lower priority in JTS. Specificity, Fatigue Management, Overload all more important, but this principle is still worth noting. Interpersonal differences: Person to person, largely genetic, lifestyle factors. Intrapersonal differences: Same person at different times, lifestyle factors, time of year, stress, training age, proximity to career peak. MRV: e.g., How much training can the athlete effectively recover from. Considerations are basically entirely understanding your circumstances and own abilities. Sports backgrounds, fiber types, also considerations. Fatigue/ Fitness Decay Times: Bigger/ stronger/ more experienced lifters can induce more fatigue with less negative effect, longer to decay, more muscle holds fitness longer. Development Status/ Goals: Beginners need more hypertrophy. Which of your muscles are lacking most? Size/ Strength/ Gender/ Proximity to Career Peak are all considerations when designing training. Beginners (hypertrophy phase priority), Intermediates (strength phase priority), Advanced (peaking phase priority). Exercise Selection: Pyramid of Strength - become more and more specific in training as time goes on, Beginners start simple and broad, become more and more focused as time goes on. Exercise Technique: Work directed purposefully towards areas specific to lifter that need work for development; find exercises with good carryover to your overall development. Fatigue Management: https://www.youtube.com/watch?v=DPZtjXYNkm0&index=14&list=PLwnuh_5UZz_QNg mpEc-lH9s3A0qBjooFk https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 43/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Hard training (overload) is necessary to improve fitness but also causes fatigue to accumulate and too much fatigue will cause failure to adapt/ recover which will result in performance decline. 1: Normal Training, less than or equal to MRV 2: Overreaching, planned or unplanned, functional overreaching in peaking is a conscious decision to exceed normal MRV (more volume or higher intensity), 3: Overtraining Deloads/ Light Sessions: - Every 3-7 weeks - 60-70% of overload volume - 80-90% of overload intensity - ex. Normal Hypertrophy: 5x8@70%, Deload/ Light 5x5@60% or 3x8@60% - Not doing anything during deload week is counterproductive. Common Mistakes: Too much volume close to competition Chronically going too heavy is unsustainable Avoiding deloads/ light days -or- too frequent/ unearned deloads Overuse of passive/ active recovery modalities (sleep, nutrition most important recovery modalities): avoid overuse of temperature therapy, Use hydration, soft tissue therapy, massage, active relief. Principle of Phase Potentiation: https://www.youtube.com/watch?v=iAjgTcBJXLU&index=16&list=PLwnuh_5UZz_QNgm pEc-lH9s3A0qBjooFk A logical sequencing of training phases to promote the best overall long term outcomes. Build more muscle -> produce more force -> improved technique Priority 6/7. Specificity, overload, fatigue management should come before this. Specificity: -Directed adaptation: training a single modality at once, with all efforts focuses is superior to try to train multiple. Changing too frequently seems to be more like spinning wheels rather than directing progress. -Training modality/ Compatibility: optimize your training around modalities (don’t go marathon training while working on increasing 1RM for benching, etc.) -Complement, don’t interfere. Sequence: - Strategic and logical sequencing of phases in order to complement and support the following phases. Know your plan, be specific, think it through as you move through your sequencing between mesos and cycles to enhance your growth and development. - Build up base of hypertrophy, work on strength to the limit of adaptive resistance, peak as high as you can. More size, more strength potential, more strength development more peak development, then restart on building base again with new peak numbers. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 44/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Adaptive Decay: - Need phases because we can’t train everything at once. - Build on each other logically. - If you don’t use it, you lose it (use appropriate training phases to maintain/ develop). - Strength retains hypertrophic gains. Hypertrophy for minimum of 3 weeks - 6 months (extreme end of length, 3-4 months is usually good), strength 3 weeks - 6 months (extreme end of length, 3-4 months is usually good), peaking 3 weeks - 3 months (extreme end for high end athletes). Principle of SRA, Stimulus Recovery Adaptation: https://www.youtube.com/watch?v=-iV1N4gjGoA&list=PLwnuh_5UZz_QNgmpEc-lH9s3A 0qBjooFk&index=17 Stress -> repair -> ready for next training session. Small muscles more frequently than large muscles. The more stimulus given to a muscle, the higher the stress. Spread out squat and deadlift days, don’t put them back to back. Low frequency training may lead to diminishing fitness, not enough stimulus unless you’re a very high level lifter. Focus on fatigue management to maintain speedy SRA. Deadlift is most stressful, squat inbetween, bench press is okay being trained more frequently. Principle of Variation: https://www.youtube.com/watch?v=VGaiCNbZocE&index=18&list=PLwnuh_5UZz_QNg mpEc-lH9s3A0qBjooFk Manipulation of training variables to prevent injury and staleness to magnify long term adaptive response to training. Adaptive Resistance: The body’s slowing ability to adapt to new stimulus it is presented with. - Negative Feedback Loops: The more you eat, the less hungry you are. The more you do something, the less effective that something becomes. Variations lose effectivity over the amount of time used. - Adaptive Response: Dampens with continued exposure to the same stimulus - balance with Directed Adaptation. 1 - Technique, 2 - Hypertrophy, 3 - Neural Strength, 4 - Tissue Integrity Creating Variation: - Loading Strategy - Exercise Selection - Tempo/ Velocity https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 45/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Under-Application of Variation: - Staleness - Won’t develop other qualities - Weaknesses stay weak - Likely injuries Overapplication of Variation: - Variants with low transfer - Non-overloading variants (specificity more important than variation) - Phase or goal inappropriate - Excessively frequent Proper Variation: - Properly timed - Strategic variations for phases or weaknesses The Myth of Bro-Splits: https://www.youtube.com/watch?v=R7b5hOWfwdc&index=20&list=PLwnuh_5UZz_QNg mpEc-lH9s3A0qBjooFk Bro-Splits: Training each body part only once per week. 1 - Studies: Muscle grows 2-3 days after training. Wait a week: miss out on growth potentiation. 2 - Nervous system can take a week to recover, but, A. Don’t train at 100% all the time, present overload but don’t completely smash your muscle groups every time, B. Use exercise, intensity, volume variation, vary days to ensure growth response but never completely destroying yourself. 3 - Big muscles can take up to 3 days to recover but small muscles, not even close. Biceps, rear delts, side/ medial delts all can be trained more often. 4 - For average/ intermediate lifter: 2-4x/ week muscle group training. 5 - To expand frequency, split weekly volume, don’t add right away. Volume and Hypertrophy: What Works Best for Bodybuilding? https://www.youtube.com/watch?v=zBBYOc7M02o&list=PLwnuh_5UZz_QNgmpEc-lH9s 3A0qBjooFk&index=21 MEV vs. MRV for Hypertrophy, landmarks for muscle growth, how much work to do. Structure of Hypertrophy: Every 1-2 month Mesocycle at MEV, add 1-2 sets for that body part every week, until you hit your MRV for the desired lift. Deload to reduce fatigue. Recycle the whole process but bump up the weights, or choose exercise variants to rework muscle groups. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 46/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Every once in a while, for 1-2 months, give body a break from high reps and high volume, go for strength (after 3-5 months of hypertrophy training), maintain muscle, resensitize to high volume. Wait for physiology to reset and get ready for hypertrophy again. Recovery must occur in order for growth to occur - focus on recovery as important as a factor in your training as you would weightlifting/ exercising. Finding Your MRV: https://www.youtube.com/watch?v=aH0GzNDWW-E&index=22&list=PLwnuh_5UZz_QN gmpEc-lH9s3A0qBjooFk Too long to summarize well, information is highly valuable regardless. Check out the video. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 47/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Jeff Nippard Notes Much of the research guiding Jeff Nippard’s work are analysis/ meta-analysis driven by Dr. Brad Schoenfeld, whose specific research is noted below with links to videos/ papers. That being said, his videos ares still super well made and informative. Training Volume: https://www.youtube.com/watch?v=qwv3JqOUqWs 10-20 sets per bodypart per week, leaning towards 20 sets per week. 30 sets per week for maximum hypertrophy. Possible maintenance volume of 20 sets per week. Fat loss- Caloric deficit, high protein diet, train with weights. Tips: 1. Rotate carbs and fats at each meal (Meal 1 pro/ carbs min. Fat, meal 2 pro/ fat min. carbs) 2. Increase periods of fasting in-between meals or lengthen time before breakfast 3. Reduce or eliminate liquid calories entirely 4. Eat out less often (avoid restaurants) Supplementation: https://www.youtube.com/watch?v=IR5jW9iNNiw&t=42s Whey + Milk - 0.7-1g/lb Caffeine - 3-7 days off caffeine every 1-2 months L-theanine - 4mg/kg per day Citruline - 1 hour before training 4-10g One Multivitamin per day Creatine - After training 3-5g How to Prevent Muscle Loss When Dieting: https://www.youtube.com/watch?v=EOh2R-89qqg&feature=youtu.be “Whether you gain or lose muscle is dictated by the balance between muscle protein synthesis and muscle protein breakdown.” What causes muscle loss on a diet? 1. Suppressed rates of Muscle Protein Synthesis. 2. Greater rates Muscle Protein Breakdown. 3. Using protein as fuel. 4. Losing strength. How to avoid losing muscle during dieting: 1. Maintain your strength by continuing to lift heavy. a. Use diet and cardio to establish a caloric deficit rather than bumping up the reps in training b. “Your training requirements don’t change, your ability to recover changes.” - Dr. Eric Helms c. “Try to maintain the weight you can do for 6 to 12 reps on as many movements as possible for as long as possible.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 48/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs d. Reduce volume before load, eventually (months of dieting) you may need to reduce both to accommodate recovery. 2. Diet more slowly. a. Nip’s Recommendation: Lose between 0.5 (when leaner) to 1.5% (when fatter) of bodyweight per week. 3. Increase protein intake. a. ~1 gram per pound of bodyweight. 4. Avoid excessive cardio. a. “It is recommended that bodybuilders perform the lowest number and duration of cardiovascular sessions possible (while still meeting their need to maximally reduce subcutaneous body fat) to reduce interference with strength training.” - Dr. Eric Helms b. Nip’s Recommendation: No more than 1-2 HITT sessions per week and a maximum of 4-5 LISS sessions (only as needed for the deficit). Why You Should Stretch Between Every Set From Now On (Updated Opinion) https://www.youtube.com/watch?v=VuBhECs587w Same program tested against stretches or no inter-set stretches. Results may indicate stretching between sets could help improve size. Intensity of stretch shouldn’t be painful. Don’t stretch for too long (30 seconds, less than a minute). Stretch the agonist muscle for the first 3-4 heavy sets of the day. Jeff’s Muscle Group Specific Training Recommendations Back Training: 2-3 Times Per Week, No More than 25 Sets Per Week https://www.youtube.com/watch?v=12xHxUnBEiI Preactivation for mind muscle connection with lat pull-in, 2-3 sets. Vertical Pulls: Pull Up: Lat Pull Downs: Close Neutral Grip and 1.5 Shoulder Width Grip Horizontal Pulls: Chest Supported T-Bar Row: One-Arm Dumbbell Row: Bent Over Barbell Row: Rope Face Pull: Barbell Shrugs: Rack Pull/ Block Pull: Inverted Barbell Row Full ROM Lateral Raises Chest Supported Incline Shrug https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 49/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Abdominals: https://www.youtube.com/watch?v=_xdOuqokcm4 Weighted 6-12 reps | Unweighted 15-30 reps, combine both for best results Training: 3-6 sessions per week | 2 exercises per session | 3-4 sets per exercise Recommends: one crunch type movement | one leg raise type movement Hanging Leg Raises Lying Leg Raises V-Ups Reverse Crunches Cable Wood Chops Side Bends Long Lever Planks (elbows in front of eyes, posterior tilt =squeeze glutes) Ab Slide* Double Leg Thrust Bicycle Crunch Partner Assisted Decline Ball Crunch Throw** Partner Assisted Lying Leg Raises** Hamstrings: Roughly equal to Quads in Reps/ Sets, https://www.youtube.com/watch?v=0a_fVS2s4Ho&t=514s High and low reps, focus on mind muscle connection, controlled movement, good stretch and contraction. Straight Leg Deadlift Back Extension Reverse Hyper Lying Leg Curl Sitting Leg Curl Gliding Leg Curl Glute Ham Raise Quads: Roughly equal to Hamstrings in Reps/ Sets https://www.youtube.com/watch?v=KMnp7y6_sMA&t=369s Variety of high reps and low reps should be used 12-18 weekly sets, no more than 20, max 3 times per week frequency 4-8 reps heavy and 8-20 reps light Squat Front Squat Lunges Step Ups Leg Extension Deadlift Calves: https://www.youtube.com/watch?v=21inrjhoFkQ Higher reps overall needed for soleus work https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 50/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Implement a variety of rep ranges 1-2 times per week, full ROM, 6-8 rep range may work, perfect form 70 reps per session, 3 times per week may also work Seated Calf Raises Standing Calf Raises Donkey Calf Raises Calf Jumps Single Leg Calf Raise Forearms: https://www.youtube.com/watch?v=3xHrOLzTLYI 2-3 exercises with 2-3 sets per exercise after the end of a regular upper body workout, 2-3 times per week. Use of Fat Grips so long as it’s not on heavy weight lifts Reverse Grip Curls (partial reps at the top) Hammer Curls Dumbbell Wrist Curl Bench-Braced Dumbbell Extension Standing Wrist Extension Plate Pinch Farmer’s Walks Heavy Barbell Holds Glutes: https://www.youtube.com/watch?v=XgekALiC8Ik 3-4x per week, 3-10 reps, Switch exercises up every 3-4 months Glute Medius Split Squats Single Leg Hip Thrusts Walking Lunges Glute Maximus Hip Thrusts Squat (3-6 reps for >70% 1RM, 5-10 reps for >70% 1RM) Neck/ Traps, Specific: https://www.youtube.com/watch?v=q7MCjaJ02eQ 10-15 rep range, 2-3 times per week, lower volume, 40-70 reps per session for neck Heavy deadlifts only 1x per week Traps 2-3 times per week, 6-10 sets per week trap isolation work Neck Plate Loaded Extensions Partner Assisted Extensions Plate Loaded Neck Curls Partner Assisted Neck Curls https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 51/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Traps Rack Pulls Deadlifts double overhand Shrugs (barbell and dumbell) Overhead Dumbbell Shrug Monkey Shrug Upright Row Face Pulls Seated Row Shoulders: https://www.youtube.com/watch?v=KyTAraGimfE&t=545s Mixture of high rep and low rep exercises. More incline = more delt involvement. Front Delts Press Dumbbell Shoulder Press (standing or seated) Lateral Delts (8-11 weekly sets) Dumbbell Lateral Raise Cable Lateral Raise Reverse Pec Deck Rear Delt (8-11 weekly sets) Upright Row Seated Row Incline Lat Pulldown Reverse Flyes Reverse Cable Crossovers Rows* Arms (Overall): https://www.youtube.com/watch?v=x4YNi4nRboU&t=339s Compounds typically beat isolation work for overall strength, but for biceps you will need isolation work 8 sets minimum, 14-20 sets optimum, 2x per week, for both triceps and biceps Play with grips to evenly involve Bicep** Chin Up Pull Up Inverted Barbell Row Curling Movements: Find one main movement best suited for you Barbell Curls (4-8 reps for heavy, 8-20 for lighter hypertophy sets) Dumbbell Curls (4-8 reps for heavy, 8-20 for lighter hypertophy sets) EZ Bar Curls (4-8 reps for heavy, 8-20 for lighter hypertophy sets) Preacher Curl (should be combined with other curls in same day/ program) Cable Curl, facing away from cable machine Incline Dumbbell Curl https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 52/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Tricep** Bench Press (4-8 reps for heavy, 8-20 for lighter hypertophy sets), flat bench Tricep Pressdowns Overhead Tricep Extension Medicine Ball Pushups Skullcrusher (4-8 reps for heavy, 8-20 for lighter hypertophy sets), Tricep Kickback Chest (Overall): https://www.youtube.com/watch?v=HtV1FIPyTEw&t=445s At least two times per week, 20 sets per week Bench Press Incline Dumbbell Press (45*) Incline Dumbbell Press (45*) Seated Upright Cable Flyes Flat Dumbbell Isometrics (end of session only) Jeff’s PPL Days: Leg Day 1: https://www.youtube.com/watch?v=Y4Vv2ASsyhs&t=329s Squat - 3 Sets x 4-6 Reps RDL - 3 Sets x 8 Reps (Increase Reps each Week) Optional: Walking Lunges - 2-3 Sets x 20 Strides Single Leg Extensions - 3 Sets x 10 Reps Single Leg Lying Leg Curl - 3 Sets x 8+4 Reps Single Leg Press Calf Raise - 3 Sets x 10-12 Reps Seated Calf Raise - 3 Sets x 20 Reps Pull Day: https://www.youtube.com/watch?v=sCQI1EUE7bo https://www.youtube.com/watch?v=9B-5irFdB3c 1-Arm Lat Pull-In - 2 Sets x 15-20 Reps Pull-Up - 3 Sets x 6-8 Reps Meadows Row - 3 Sets x 10-12 Reps (Trap or Lat) Omni-Grip Lat Pulldown - 3 Sets x 12-15 Reps (Wide, Medium, Reverse Grip) In Order: - A: Rope Facepull - 2 Sets x 15-20 Reps - B: Reverse Pec - Dec 2 Sets x 15-20 Reps - C: Band Pull Aparts - 2 Sets x 15-20 Reps EZ-Bar Bicep Curl (Or Straight Barbell Curl) - 3 Sets x 6-8 Reps Incline Dumbbell Curl - 2 Sets x 15-20 Reps (optional) Rack Pull - 3 Sets x 6-8 Reps https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 53/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Push Day: https://www.youtube.com/watch?v=LwHoNk-sjgs&t=271s https://www.youtube.com/watch?v=sCQI1EUE7bo Heavy Wide Grip Bench Press - 4 sets x 4-6 reps Straight sets* (same weight) x RPE 7-8 Incline Cable Flye - 3 sets x 12-15 reps (upper pec isolation*) Standing Dumbbell Press - 4 sets x 10-12 reps Egyptian Lateral Raise - 4 sets x 12-15 reps Tricep Press Down - 4 sets x 12-15 reps One arm overhead tricep extension - 3 sets x 12-15 reps Static Dumbbell Holds - 2 sets c 60 sec hold Rope Facepull - 3 sets x 20 reps Leg Day 2*: https://www.youtube.com/watch?v=8sXVbOBFPig Warm Up -5-10 Low Intensity Cardio (Eliptical) -2-3 Dynamic Stretching -2-3 minutes of foam rolling (hip and mid-lower back Working Sets Deadlifts - 4 sets x 4 reps (75% of 1 rep max) Deficit Bulgarian Split Squat - 3 sets x 10-12 reps Hip Thrusts - 3 sets x 12-15 reps 3-Second Eccentric Goblet Squat - 3 sets x 15 reps Enhanced-Eccentric Lying Curl - 3 sets x 10 reps Machine-Seated Hip Adduction - 3 sets x 30 reps Standing Calf Raise - 3 sets x 10 reps *Quads: 14 Weekly Sets *Hamstrings: 13 Weekly Sets *Glutes: 18 Weekly Sets *Calves: 9 Weekly Sets, as high as 12-15 Weekly Sets https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 54/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Mark Rippetoe Notes All recommendations and notes for Mark Rippetoe are my notes specifically taken from Practical Programming for Strength Training, 3rd Edition: Mark Rippetoe and Andy Baker (2013). Do not consider this section an exhaustive summary of this book, but instead just a collection of notes that I found pertinent to my own research. I still suggest getting a copy/ checking out a copy from the library and reading this book. Reps x Weight = Volume Weight Reps Volume Per Set Warm Up Sets x x x x x x x2 x2 x2 + Working Sets x x x x x x x2 x2 x2 = Total Volume Ideally, only track working sets towards Total Volume. Training Program Basics: Repetitions: Number of reps per set is important because different numbers of reps produce different types of adaptations. An in-depth analysis of rep ranges/ intensities are found in the book, but the basic jist of Rippetoe’s rep range schema is that 5 is best. He claims that it is the perfect sweet spot between strength and hypertrophy. Sets: The number of sets must produce the metabolic effect desired as an adaptation. General assessment of the section suggests 3-5 sets is Rippetoe’s overall suggestion. Rest Between Sets: Strength = goal, rests of 2 minutes + between sets. Hypertrophy = goal, rests of 45 seconds or less. Muscular endurance/ conditioning = goal, very little if any rest is taken. Workout Frequency: Enough to create adaptations, not so much that it prevents growth. Rippetoe seems to suggest that more than 3 workout days will be required, but does not provide a specific number he believes is best. “The vast majority of elite weightlifters train six days per week, with multiple workouts per day.” Rip also says 5 days of aerobic exercise is too much. Exercise Selection: “Virtually every single effective program for sports performance will include the following rather short list of weight room exercises: squat, press, deadlift, bench press, clean or power clean, jerk, snatch or power snatch, and chin ups or pull ups.”... “The differences in programming lie in variations of load, intensity, frequency, and rest.” Novices should train 3 times per week. “Workouts should consist of three to five exercises, with the most emphasis placed in basic exercises, and any assistance exercises done at the end of the workout.” Exercise Variation: “The variables of effective strength training are always load, volume, intensity, and rest; variety for its own sake is a hallmark of Exercise, not Training.” Specific, loadable, increase-able, and programmed alternatives to Rip’s aforementioned big lifts are the only acceptable alternatives, he claims. Any other work done doesn’t serve the main lift’s progression, and thus is a detractor from strength (keep in mind, this is specifically geared towards strength training, not specifically hypertrophy). Exercise Order: “Workouts should be ordered in a way that allows the most important exercises to be done first.” Rip provides a series of recommendations based on the level of the lifter for specific lifts and their order, but more technical and less brute https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 55/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs force lifts should be done first and heavier yet more forgiving technically lifts like the squat can be done later as fatigue increases. Speed of Movement: “For exercises useful to strength training for a sports application, faster is always better.” Warm-Up: 3-5 minutes of exercise bike or C2 Rower, gradually increasing in intensity to elevate body temperature. Focus, then, on practicing your movements with complete ROM with only the bar. Then add in incremental weight until work set weight. Then, repeat the process without the aerobic part for every exercise in the workout. Stretching: If you should choose to stretch, do it at the end of your workout. Otherwise, work with an experienced therapist in Active Release Therapy or myofascial release. The Training Log: Have one. Keep consistent. Track all meaningful data and improvements. The Novice: “Virtually anything that makes a novice work harder than bed rest will produce positive results.” Exercises, Sets, and Reps: Squats, press, bench press, and the deadlift. Reps per set is standard 5. Number of sets is dependent on athlete’s circumstances and prior experience. Starting at 3 sets moving up to 5 sets. Assistance exercises are done with more higher reps. 3 days per week. The Intermediate: “When the training overload of a single workout and the recovery period allowed improvement, the novice trainee needs a change of program. A single training stress constitutes an overload event for a novice. And this overland and the recovery between that training stress and the next one is enough to disrupt homeostasis and induce a gain in strength for the beginner. Once this is no longer the case, the trainee is no longer a novice.” Exercises, Sets, and Reps: Exercises selected via choice of sport or training emphasis, and “the degree of specialization in exercise selection is also determined by the need for more than basic strength enhancement.” Assistance exercises become useful. “Strength work needs up to five sets of 1 to 5 reps on the core lifts, hypertrophy calls for five sets of 12 to 15 reps with little rest between sets, and power work requires five to ten sets 1 to 5 reps at weights lift enough to move fast but heavy enough to be hard to complete. Assistance exercises will be done with higher reps, usually 10 to 15, and fewer sets, usually three to five.” Intensity: Intensity (%1RM) 100 90 80 70 60 50 Volume (Reps) 1 3 5 5 8 8 10 12 20 Light Medium Relative Intensity https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 1 3 8 10 15 25+ Heavy 56/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Specific Program Recommendations: Rip discusses at length the Texas Method as a strong methodology for periodization moving forward for intermediates. I would elaborate on this section, but it’s pretty lengthy and in-depth, and I doubt my restatement would be nearly as valuable as just reading it in the book or finding a summary elsewhere on the intranets. Rip also discusses the Split Routine Model and the Starr Model as sufficient for intermediate programming. The Advanced: “The advanced trainee has adapted to strength training to the point where a weekly training organization is no longer working. At this level of advancement, an overload event and subsequent recovery from it may take a month or more.” Mostly competitors, most lifters will not his this point. The Pyramid Model: The pyramid model that Rip provides involves a 4 week accumulation block where volume is increased, a 3 week deloading and transition period, followed by an intensification and peak period in the 8th week. As with all the other chapters, specific examples with numbers, reps, sets, and assistance exercises are given. The Two Steps Forward, One Step Back Model: Four week block system to manipulate workload, “with progress made by connecting a series of these blocks using progressively higher loads. Each block starts with a week at a baseline load of moderate intensity. The second week moves average intensity up about 10%. The third week is an offload or recovery week where average intensity is reduced. This lighter week enables a fourth-week increase, resulting in a PR of some sort.” Block One: Base work, run 2-3 times. Week 1: 3x5 @ 90% of 5x5-across PR Week 2: 5x5 @ PR Week 3: 2x5 @ 80% of 5x5 PR Week 4: 5RM Block Two: Transition, run once before peak Week 1: 3x3 @ 93% of 5x5-across PR Week 2: 5x3 @ 5RM, deload after set 3 if necessary to maintain 3 reps Week 3: 2x3 @ 80% of 5RM Week 4: 3RM Block Three: Peaking Week 1: 3x3 @ 90% of 3RM Week 2: 5 singles across @ 3RM +3% Week 3: 2x2 @ 85% of 3RM Week 4: Meet Week https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 57/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs From Starting Strength Novice Programming: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 58/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs My Personal Book Review: Say what you will about Rip as a person, but the dude cares about lifting and getting strong. Practical Programming would be a great jumping off point for people seeking good fundamental information about strength training. Some of the book came off, to me, as a bit dogmatic, but overall still a great text worth your time. Rating: 8/10 https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 59/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Tyler English Notes All recommendations and notes for Tyler English are my notes specifically taken from Men’s Health Natural Bodybuilding Bible: A Complete 24-Week Program for Sculpting Muscles that Show: Tyler English (2013). Do not consider this section an exhaustive summary of this book, but instead just a collection of notes that I found pertinent to my own research. I still suggest getting a copy/ checking out a copy from the library and reading this book. Nutrition: 1. Find your body type: Ectomorph, Mesomorph, Endomorph, or mixture/ hybrid. 2. Know yourself: know your own body and it’s needs/ metabolism. 3. Manage your carbs: A good balance between too much and too little is key. 4. Give yourself enough time: Every diet plan will take a different amount of time depending on your body type and your own personal body - general guidelines from start until competition day: Ectomorph 10-16 weeks, Mesomorph 16-22 weeks, Endomorph 22-28 weeks. 5. Track calories to lower body-fat percentage: Determine your body fat percentage and your lean body mass amounts to track and adjust those numbers as needs be. Protein: 1 gram per pound of bodyweight baseline. Ectomorph: 1.3g/lb - 1.6g/lb. Mesomorph 1.2g/lb-1.5g/lb. Endomorph: 1.4g/lb- 1.7g/lb. Complete protein sources: Tuna, salmon, cottage cheese, eggs, chicken breast, turkey breast, beef (flank steak, bison, sirloin, lean ground beef), low-fat pork, milk protein isolate, whey protein, soy protein. Fat: Ectomorph: 15-20% of daily total calories. Mesomorph: 16-21%. Endomorph: 18-23%. Better fat sources: avocado, cheese (cheddar, mozzarella, parmesan, pepper jack, swiss), extra-virgin olive oil, flaxseed oil, fish oil, natural almond butter, natural cashew butter, natural peanut butter, nuts (almonds, brazil nuts, peanuts, pecans, walnuts), cold-water fish (salmon, mackerel, lake trout, tuna - both canned and fresh), anchovies and sardines). Carbohydrates: Ectomorph: 30-45% of daily total calories. Mesomorph: 25-40%. Endomorph: 20-35%. Avoid simple sugars. Better carbohydrate sources: sweet potatoes, oatmeal, oat bran, oat bran cereal, brown rice, wild rice, quinoa, whole wheat pasta (minimal), whole wheat tortillas (minimal), wheat bread (minimal), beans, fruits (two to three servings per day), maltodextrin (during or after workouts), vegetables. His book has a very lengthy but not terribly in-depth analysis on natural bodybuilders’ diet essentially, make sure that your macro- and micronutrients are in balance (or present at all). The diet section touches lightly on pre- and post-workout nutrition, raising anabolic hormones, sparking protein synthesis with natural insulin, tapping into your natural testosterone, building muscle with body growth hormone (that you naturally produce already) and how to squeeze out more IGF-1 via diet. He gives some light information on the phases of dieting, also, mostly in the light of contest prep. I don’t think an in-depth analysis is worthwhile, so I’ll be skipping this section. Basically, eat right. Tyler provides several great examples/ samples of 3-, 4-, and 5-day splits. I won’t restate all of the information (just check out the book if you really need his programs - they’re not terribly unique or surprising - good basics). https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 60/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Cardio For Lifters: “Ectomorph Suggestions: Frequency: 3 Sessions Per Week Length of Session: 20 - 30 minutes. Do 1-2 sessions as high-intensity cardio. Mesomorph Suggestions: Frequency: 4-5 Sessions Per Week Length of Session: 20 - 30 minutes. Do 2-3 sessions as high-intensity cardio. Endomorph Suggestions: Frequency: 5-7 Sessions Per Week Length of Session: 20 - 45 minutes. Do 2-3 sessions as high-intensity cardio. Types of Cardio: Metabolic Resistance Training: Lift weights in circuit, supersets, with short rest periods. Intensity is key. High-Intensity Interval Training: Short bursts of high intensity effort followed by recovery segments at low(er) intensities. 10 seconds Sprints > 30 seconds Jog/ Walk > Sprints > Jog/ Walk, rinse and repeat. High-Intensity Aerobic Training: Maintains a high level of effort sustained over time for a certain aerobic exercise, for example 2 minutes high intensity biking followed by 2 minutes recovery biking. Not reported as good for promoting muscle mass. Low-Intensity Aerobic Training: Sustained low effort/ intensity aerobic exercise for a longer period of time. “Running, walking, riding a bike at a steady pace for 30 minutes to an hour.”” He then gives a series of chapters/ sections on competition prep, tanning, posing, and how to handle peak week. Nothing I feel like restating or summarizing as I do not intend on becoming a competition-level athlete anytime soon. If you do, however, these sections probably have some pretty good advice in them for you. My Personal Book Review: A good book overall, but I wouldn’t rate it the best out of the books that I have read so far on the subject. This book feels and reads less polished than the rest, but I figured that I would include it anyway as Men’s Health seems to vouch for it pretty insistently. It’s a long book (354 pages) but you can see from the mere two pages of summary how much of it I felt was either useful/ interesting, or worth repeating here. Rating: 4/10 https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 61/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Arnold Schwarzenegger Notes All recommendations and notes for Tyler English are my notes specifically taken from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised: Arnold Schwarzenegger with Bill Dobbins (1998). Do not consider this section an exhaustive summary of this book, but instead just a collection of notes that I found pertinent to my own research. I still suggest getting a copy/ checking out a copy from the library and reading this book. Basic Training Principles: Progressive Resistance: Subject your muscles to progressively more difficult overload. Reps: 70-75% of 1RM is touted by Schwarzenegger here, with general sets of 8-12 reps for upper-body muscles and 12-16 reps for major leg muscles (approximations, more detail to come later). Training to Failure: Not complete exhaustion, but do a set until you can’t do any more repetitions with that weight without stopping to rest. Sample: “First Set: a warm-up set with a lighter weight, 14 repetitions or slightly more. Second Set: Add weight so that the muscles fail at about 10-12 reps. Third Set: Add more weight to bring the failure point down to 8-10 reps. Fourth Set: For maximum strength, add enough weight so your muscles fail after only 6 reps (power set). Optional Fifth Set: Use the same weight, try to get another 6 reps, get some help from a training partner if necessary to complete the set (forced reps).” Sets: In Basic Training Program I, Arnold recommends 4 sets of each exercise. “Doing 4 sets per exercise for a total of 12 sets per body part (for the larger muscle groups) in Basic … and 20 sets in Advanced … enables you to do a sufficient variety of exercises to work all the areas of a body part.” This should be the sufficient number of reps/ sets, e.g. volume, to stimulate growth. Full Range of Motion: “For most purposes, bodybuilding exercises should take any muscle through its longest possible range of motion” with few exceptions. Full stretch, full contraction. The Quality of Contraction: “Bodybuilding is about training muscles, not lifting weights.” Concentrate on getting good mind-muscle connection and proper contractions through full ROM, not just how much weight is on the bar. Warming Up: Literal, it’s warming up the body and the surrounding muscles to pump fresh oxygenated blood through the body, raise blood pressure, increase heart rate, protect the body from overstressing, prevent injury, and so on. “Start each exercise with one light warm-up set to get those specific muscles to do that specific movement.” Do some light calisthenics or aerobics to get blood going. Power Training: Training for power is just as useful and necessary in the long run for muscle size and density as is specific hypertrophy training. Use power training as part of your plan towards muscle hypertrophic size growth. Heavy Days: “Once a week or so I would pick one body part and go to the maximum with strength moves that worked that area. When training legs, for instance, I would try to a maximum Squat; for chest, a maximum-strength bench press.” “Once or twice a week pick one body part and test out your maximum strength.” Overtraining and Recuperation: Focus on good quality rest and recovery. Resting between Sets: “Try to keep your rest periods down to a minute or less. In the first minute after a weight-training exercise you recover 72 percent of your strength, and by 3 minutes you have recovered all you are going to recover without extended rest.” Breathing: Don’t hold your breath. Stretching: Stretch and flex regularly. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 62/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Basic Training Programs: Split System Training: Divide your training so that you only work some of your body each day, not the whole body each day (**aka Bro-Splits**). Organizing Your Training: Recommended Splits “Level I: each body part 2 times a week - using a 3-day split (taking 3 days to train the entire body. Level II: each body part 3 times a week - using a 2-day split (taking 2 days to train the entire body. Abdominals: every workout, both levels.” Rest and Recuperation: 8 hours sleep, rest days, don’t exhaust yourself with other sports or physical activities, pay attention to your priorities, rest on off days. When to Train: Do it when it suits you best, but Arnold likes early mornings. Level I Exercise Program: Monday and Thursday: Chest Bench Press: 5 sets of 8 to 12 reps Incline Press: 5 sets of 8 to 12 reps Pullovers: 5 sets of 8 to 12 reps Back Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps) Bent-Over Rows: 5 sets of 8 to 12 reps Power Training Deadlifts: 3 sets of 10, 6, 4 reps to failure Abdominals Leg Raises: 5 sets of 25 reps Tuesday and Friday Shoulders Barbell Clean and Press: 5 sets of 8 to 12 reps Dumbbell Lateral Raises: 5 sets of 8 to 12 reps Power Training Heavy Upright Rows: 3 sets of 10, 6, 4 reps to failure Push Presses: 3 sets of 6, 4, 2 reps to failure Upper Arms Standing Barbell Curls: 5 sets of 8 to 12 reps Seated Dumbbell Curls: 5 sets of 8 to 12 reps Narrow-Grip Bench Press: 5 sets of 8 to 12 reps Standing Triceps Extensions with Barbell: 5 sets of 8 to 12 reps Forearms Wrist Curls: 5 sets of 8 to 12 reps https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 63/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Reverse Wrist Curls: 5 sets of 8 to 12 reps Abdominals Incline Sit-Ups: 5 sets of 25 reps each Wednesday and Saturday Thighs Squats: 5 sets of 8 to 12 reps Lunges: 5 sets of 8 to 12 reps Leg Curls: 5 sets of 8 to 12 reps Calves Standing Calf Raises: 5 sets of 15 reps each Lower Back Power Training Straight-Leg Deadlifts: 3 sets of 10, 6, 4 reps to failure Good Mornings: 3 sets of 10, 8, 6 reps to failure Abdominals Leg Raises: 5 sets of 25 reps each Level II Exercise Program: Monday / Wednesday/ Friday Chest Bench Press: 5 sets of 8 to 12 reps Incline Press: 5 sets of 8 to 12 reps Pullovers: 5 sets of 8 to 12 reps Back Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps) Bent-Over Rows: 5 sets of 8 to 12 reps Power Training Deadlifts: 3 sets of 10, 6, 4 reps to failure Thighs Squats: 5 sets of 8 to 12 reps Lunges: 5 sets of 8 to 12 reps Leg Curls: 5 sets of 8 to 12 reps Calves Standing Calf Raises: 5 sets of 8 to 15 reps Abdominals Leg Raises: 5 sets of 25 reps https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 64/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Tuesday/ Thursday/ Saturday Shoulders Barbell Clean and Press: 5 sets of 8 to 12 reps Dumbbell Lateral Raises: 5 sets of 8 to 12 reps Power Training Heavy Upright Rows: 3 sets of 10, 6, 4 reps to failure Push Presses: 3 sets of 6, 4, 2 reps to failure Lower Back Power Training Straight-Leg Deadlifts: 3 sets of 10, 6, 4 reps to failure Good Mornings: 3 sets of 10, 8, 6 reps to failure Upper Arms Standing Barbell Curls: 5 sets of 8 to 12 reps Seated Dumbbell Curls: 5 sets of 8 to 12 reps Narrow-Grip Bench Press: 5 sets of 8 to 12 reps Standing French Press: 5 sets of 8 to 12 reps Forearms Wrist Curls: 5 sets of 8 to 12 reps Reverse Wrist Curls: 5 sets of 8 to 12 reps Abdominals Incline Sit-Ups: 5 sets of 25 reps each Advanced Training Principles: Increasing Training Intensity: More weight, less rest time, more volume, more time under Tension. Intensity Techniques: The Shocking Principle: “Shock it by training with more weight than usual; doing more reps and/ or sets; speeding up your training; cutting down your rest time between sets; doing unfamiliar exercises; doing your exercises in an unfamiliar order.” Forced Reps: Workout partner supported to go beyond your normal workload. Partial Reps: At the end of a set, when you’re almost exhausted, lift and lower through only partial ROM, working your way through ROM as you can handle it until you are exhausted. Isolation Training: Focused efforts on a specific muscle or muscle group. Negative Repetitions: Lower weights slowly and under control - get the lift to the top of the movement and slowly return to stretch. Forced Negatives: Partner or assisted via machine, have them “press down on weight as you lower it, forcing you to cope with greater resistance”. Avoid sudden jerks to prevent injury. The Cheating Method: Forced reps without a partner, get weight to contraction with the assistance of other muscles as opposed to full isolation - only cheat just enough to get the weight moving without fully changing it outside of the desired muscle group’s workload. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 65/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Heavy-Duty Method: A lot of extended sets to exhaustion - “say, 5 sets of 8 to 12 reps. If you can do only 6 or 7 reps, the weight is too heavy.” Power-Training Principle: This book is worth purchasing for this section alone, in terms of awesome power sets. Staggered Sets: Picking a body part you want to train specifically with increased intensity and working it in-between your working sets of the rest of your lifts (A, B, A, C, A, D, A, E). The Priority Principle: Pick a priority based on your weaknesses, and: schedule it specifically after a rest day, schedule it at the beginning of a training session, specifically design exercise around the development of that weakness, work on improving basic technique, add extra intensity. Supersets The Stripping Method The Isotension Principle: Continue to flex and contract your muscles during rest period between sets. The Instinctive Principle: Instinctively understand your body to know what is going to yield the best day-to-day workouts and thus results (only for those advanced lifters and those with strong mind-muscle connection). Pre-Exhaust Principle: Pre-exhaust bigger muscle groups with lighter isolation work so that your big muscles exhaust at the same time as the smaller muscles during your bigger compound movements. I Go/ You Go: Go to failure with a lift, trade off with a partner, rest until they go to failure, take it back, go to failure again, rinse and repeat until your body is shocked (more useful for small muscles like calves/ biceps) The Flushing Method: “Involves holding a (relatively light) weight steady at various points along the path of the exercise, forcing the muscle to maintain a constant contraction for extended periods.” Multi-Exercise Sets: Same muscle group, different exercises all in one day (e.g. barbell curls > dumbbell curls > cable curls > incline curls) for each next set. The “One-and-a-Half” Method: Complete a full rep, then follow immediately with a half rep of the movement (very slow and very strict), “hold the weight momentarily at the extreme point of the movement, then lower it slowly, totally under control.” The Platoon System (21’s) Progressive Workload: Plan your workouts in your split so that “first is intense, with relatively high reps and sets, but you don’t use the heaviest weights possible. You increase the weight for the second session, but still stay short of going all out. For your third workout, however, you go very heavy, keeping your reps down to 4 to 6 maximum per set.” Ballistic Training: Big muscle exercises (bench press, shoulder press, squats) - use weight you can normally do about 10 reps with, 7 reps at the fastest explosive (yet smooth and controlled) reps possible rather than constant speed. Normal constant speed returns to the bottom of the movement, then accelerate smoothly throughout ROM to complete a rep. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 66/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 67/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 68/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 69/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 70/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 71/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Body Part Specific Training: Shoulders: Two basic kinds of exercises: straight arm raises and presses. Highly power trained development oriented. Supersets are great for these muscles. Basic Program Exercises: Clean and Press Heavy Upright Rows Push Presses (dumbbell, barbell OHP) Dumbbell Laterals Advanced Program Exercises: Behind-the-Neck Presses Bent-Over Laterals Shrugs Lying Incline Laterals Seated Cable Rear Laterals Assorted Other Exercises: Machine Presses Arnold Presses Front Dumbbell Raises Front Barbell Presses Upright Rows Incline Barbell and Dumbbell Presses Incline Dumbbell Flyes Deadlifts Clean and Press Reverse Laterals T-Bar Rows Cable Rows Chest: Two basic kinds of exercises for the chest: flyes and presses. Focus on full stretch, contraction, and ROM. Also a superset-able muscle group. Basic Program Exercises: Bench/ Incline Presses Dumbbell Flyes Dips Pullovers Advanced Program Exercises: Cable Crossovers Weighted Chins Wide-Grip Chins https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 72/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Rope Pulls One-Arm Cable Pulls Hanging Serratus Crunches Hanging Dumbbell Rows Upper Pecs Incline Presses with a barbell or dumbbells or Smith machine Incline Flyes Lower Pecs Decline Presses Dips Decline Flyes Cable Flyes Outer Chest Dumbbell Flyes (full stretch, lower ROM) Dips Incline/ Bench Presses (wide grip, lower ¾ ROM) Dumbbell Flyes Dumbbell Bench Press Incline Presses with Bar Rib Cage Dumbbell and Barbell Pullovers Back: Largest muscles of the upper body. Outer Back Rows with a narrow grip T-Bar Rows Upper Back Heavy Bent-Over Barbell Rows Seated Wide-Grip Rows One-Arm Dumbbell Rows Lat Width Wide-Grip Chins Wide-Grip Pulldowns Lower Lats One-Arm Cable Rows Close-Grip Chins Close-Grip Pulldowns Middle Back Seated Rows with separate handles https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 73/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Wide Grip Rows T-Bar Rows Lower Back Heavy Deadlifts Good Mornings Hyperextensions Biceps: Basic Program Exercises: Barbell Curl, strict form Dumbbell Curls One-Arm Curls Advanced Program Exercises: Incline Dumbbell Curls Concentration Curls Assorted Other Exercises: Alternate Dumbbell Curls Preacher Curls Partner Barbell Curls For Mass: Heavy Barbell Curls Cheat Curls For Length and Thickness: Curls concentrating on the lower third of the ROM Incline/ Prone Curls Strict movements like Preacher Curls or Curls with an arm blaster (rotate wrists 180 degrees 5 or 6 times after each set of dumbbell curls) For Peak/ Height: Concentration Curls Dumbbell movements with a twist of the wrist as you raise the weight Peak contraction principle Focus on pump/ urns For Biceps Mass and Outer Thickness: Curls done inward, like Close Grip Barbell Curls or Close Grip Preacher Bench Curls Concentration Curls that bring the weight into your chest For Biceps Mass and Inner Thickness Hold dumbbells in hammer position Standing Barbell Curls Barbell Preacher Curls wide grip Seated or Standing Dumbbell Curls Incline Dumbbell Curls https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 74/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Standing Alternate Dumbbell Curls For Separation and Definition: High set training, supersets, trisets. Reverse Curls Triceps: Two basic movements: press and extension. Great muscle group for supersetting, alongside biceps typically. Basic Program Exercises: Triceps Pressdown One-Arm Tricep Extension Barbell Triceps Extensions Lying Triceps Extensions Lying Dumbbell Extensions Dumbbell Kickbacks One-Arm Cable Triceps Pressdowns Advanced Program Exercises: Supersetting For Mass: Close-Grip Barbell Presses Weighted Dips Dips Behind the Back For Mass and Upper Triceps: Cable Press-Downs and One-Arm Cable Pressdowns (regular and reverse grips) Kickbacks Dips For Mass and Lower Triceps: Weighted Dips Dips Behind the Back (partial reps, all the way down, ¾ way back up) Forearms: Basic Program Exercises: Barbell Wrist Curls Reverse Wrist Curls Strict technique with relatively high weight Advanced Program Exercises: One-Arm Wrist Curls Superset Wrist Curls with Reverse Wrist Curls Assorted Other Exercises: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 75/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Preacher Bench Reverse Curls Behind-the-Back Wrist Curls For Upper Forearms/ Wrist Extensor Muscles Reverse Curls with a barbell, dumbbells, and on a preacher bench One-Arm Cable Reverse Curls Hammer Curls Reverse Wrist Curls For Inner Forearms/ Wrist Flexor Muscles One-Arm Wrist Curls Barbell Wrist Curls Behind-the-Back Wrist Curls The Thighs: Quads vs. Biceps Femoris, extend/ straighten leg vs. curl the leg back. Muscles of upper leg are largest and most powerful in the entire body. Brutal leg workouts are really the only effective leg workouts. Basic Program Exercises: Heavy Squats Front Squats Heavy Leg Presses Leg Extensions Lunges Leg Curls Hack Squats Lower Thigh Development Squats/ Hack Squats/ Leg Presses Leg Extensions with full ROM Outer Thigh Development Front Squats Hack Squats Any squat or leg press with toes pointed straight and feet close together Abductor machines and movements Inner Thigh Development Lots of Lunges Straight-Legged Deadlifts Any squat or press movement with the toes turned outward and a relatively wide foot stance Adductor machines and movements Front Sweep of Thighs: Hack Squats on a block under your heels Sissy Squats https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 76/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs For Overall Development Feet shoulder-width apart Toes pointed slightly out For Outer Thigh (vastus lateralis) Emphasis Feet close together Toes pointed straight ahead For Inner Thigh (adductors) and Front Thigh (vastus medialis) Emphasis Feet relatively wide apart Toes pointed out at a wide angle The Hamstrings: Basic Program Exercises: Leg Curls Squats Lunges Straight-Legged Deadlifts Good Mornings Shocking principle/ stripping method Advanced Training Exercises: Front Squats Hack Squats Straight-Legged Deadlifts Supersetting hamstrings/ thighs The Calves: Need to be trained at many different angles with extremely heavy weight. Need to be constantly shocked. Basic Program Exercises: Calf Raises, 4 sets 15 reps each 3 times a week, full ROM, on a block. Advanced Training Exercises 6 times per week Donkey Calf Raises Seated Calf Raises Standing Calf Raises Front Calf Raises One-Leg Calf Raises Supersets Lower Calves Seated Calf Raises Bend the knee (Jon Snow... ) slightly when doing standing calf raises https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 77/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Upper Calves Standing Calf Raises with special emphasis at the top of the ROM Emphasis on the Inside of the Calves Calf exercises with toes turned outward Emphasis on the Outside of the Calves Calf raises with toes turned inward One Calf Too Small 2 extra sets of One-Leg Calf Raises Front of the Calves Front Calf Raises Abdominals: Strong abs are essential to maximizing performance in almost all sports. Spot reduction isn’t a thing. Arnold trained abs in every workout. Exercises: Crunch Reverse Crunch Leg Tucks Twists Side Bends Stomach vacuum Twisting Crunches Roman Chair (10 minutes) Side Leg Raises Bent-Knee Side Leg Raises Front Kicks Bench Kickbacks Rear Leg Scissors The G.O.A.T. then provides a massive section on contest prep, posing, haircuts, music, tanning, competition strategy/ tactics, water consumption, the whole 9 yards. These sections are absolutely amazing, but I won’t be re-capping them because this is just research on lifts/ lifting, not competition. There are also amazing sections on nutrition and injury prevention/ rehab. My Personal Book Review: This book is an amazing tome full of tons of first-person experience, solid science, and enjoyable to read. The pictures help to demonstrate what Arnold is talking about when explaining his concepts in a very concrete and obvious way. I fully suggest anybody, even those with a passing fancy in bodybuilding, to pick up a copy of this book and check it out for it’s wealth of knowledge. Rating: A perfect 5/7. Real Rating: 8/10. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 78/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Dr. Brad Schoenfeld Notes Much of the research in the field of hypertrophy/ bodybuilding/ gainz was done via research/ meta-analysis through Dr. Brad “It Depends” Schoenfeld’s work. All recommendations and notes for Dr. Brad Schoenfeld are my notes specifically taken from The M.A.X. Muscle Plan: Mitogen Activated Xtreme Training: Dr. Brad Schoenfeld (2013). Do not consider this section an exhaustive summary of this book, but instead just a collection of notes that I found pertinent to my own research. I still suggest getting a copy/ checking out a copy from the library and reading this book. Triggering Muscle Growth: Three primary mechanisms involved: Muscle Tension Generally considered most important factor. “Up to a certain point, greater muscle tension leads to a greater anabolic stimulus . . . However, it seems that an upper limit exists, beyond which high tension levels have a diminishing effect on muscle growth. Once this threshold is reached, other factors become increasingly more important . . . This is why bodybuilders generally display superior muscle growth compared with powerlifters even though bodybuilders routinely train with lighter weights.” Muscle Damage Damaging muscle in productive ways is crucial to muscle growth, but soreness (DOMS) is not necessarily a given prerequisite for muscle growth. Metabolic Stress Buildup of metabolites, through the use of metabolically stressful pressure cuffs (occlusion training), can increase muscle size using “very light weights - far less than what is normally considered sufficient for promoting muscular adaptations.” MAX Periodization: “Failing to plan is planning to fail.” Intensity Low, 1-5, 90-100% of 1RM, “best for increasing muscle strength.” Moderate, 6-12, 65-85% of 1RM, “optimal for building muscle.” High, 15+, less than 60% of 1RM, “associated with adaptations specific to local muscular endurance.” Volume “Anywhere from two to four sets per exercise is generally a good guideline . . . Keep in mind, though, that long workouts tend to be associated with reduced intensity of effort, decreased motivation, and alterations in immune response. Thus, it’s best to limit intensive workouts to no longer than an hour in length.” Muscle Fiber Types Type I: Slow Twitch, “endurance-oriented fibers that can withstand repeated contractions but have a limited ability to generate force.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 79/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Type II: Fast Twitch, “have a substantial capacity for generating force but tend to fatigue easily.” Rest Interval Short: 30 seconds or less, difficult to build substantial amounts of muscle due to muscle tension timing being compromised (despite metabolite accumulation being higher). Moderate: 1-2 minutes, “effective compromise,” maintains majority of strength while promoting significant metabolic stress. “Best of both worlds.” Long: 3 minutes or more, good for strength but not size. Effort “The key is to periodize this variable over the course of a training cycle. If any signs of overtraining manifest, reduce the frequency of sets performed to failure accordingly.” 10-Point Resistance Training RPE Scale Rating Effort Level 1 Complete Rest 2 Extremely Easy 3 Very Easy 4 Easy 5 Moderate 6 Somewhat Hard 7 Hard 8 Very Hard 9 Extremely Hard 10 Muscular Failure Tempo Concentric: Positive, the portion of a lift when you lift against gravity. Eccentric: Negative, the portion of a lift when you lower weight with gravity. Isometric: Static, occurs when the weight is not moving in either direction. Separated by hyphens when annotated in lifting (ex. 1-0-3-0) “in which the first number represents the concentric phase, the second number the isometric phase, the third number the eccentric phase, and the fourth number the isometric phase at the bottom of the lift.” 1-0-3-0 then means 1 second concentric, little to no isometric hold at the top, 3 second eccentric, little to no isometric hold at the bottom, repeat until set is done. Lift concentrically as explosively as possible provided control throughout. Slower tempo on eccentric portion is beneficial, 2-3 seconds generally. Frequency “As a general rule, at least three resistance training sessions per week are necessary to maximize muscle development, but a greater frequency can potentially augment results, at least up to a given point.” “Taking all factors into account, allow a minimum of 48 hours between exercise sessions that work the same muscle group.” Exercise Selection “An assortment of exercises ensures complete stimulation of all fibers.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 80/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs “Bottom line: no single exercise can effectively maximize development of a muscle. You can achieve full development only by varying exercise selection so that muscles are worked from different angles in all planes of Movement.” Strength = limited number of exercises, hardwired in with heavy repetition. Hypertrophy = “frequent rotation of exercises is highly desirable. The goal is to vary parameters such as angle of pull, exercise modality, and so on to elicit different activation patterns within whole muscles and muscle compartments and to provide an unique stimulus to muscle fibers that heightens microtrauma. It can be beneficial to switch up your exercises on weekly basis. At the very least, aim to switch around your exercises every few weeks or so.” Getting Started “Adjust exercise variables to better suit your muscle fiber type, psychological stresses, age, training experience, health status, and recovery rate. The best advice I can give is to remain in tune with your body and be willing to experiment according to your individual response.” Dr. Schoenfeld then gives a set of awesome breakdowns of tons of exercises, their target, how to do the movement, helpful pictures of proper form, even tips on the lifts for extra gainz. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 81/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs MAX Break In Routine Total-body workout routine for conditioning and preparation for the MAX strength phase. 8 week mesocycle, two training blocks of four 1-week microcycles. Mostly for conditioning against the rigors of his later programming. Exclusively higher reps (15-20). **For Workout specifics, see pictures below (p.s., sorry for the shitty photos): https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 82/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 83/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 84/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 85/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 86/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 87/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 88/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 89/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 90/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs MAX Strength Phase “During this phase you’ll focus on lifting heavy weights in a low repetition range. The goal here is to get as strong as possible; increasing muscle size is of secondary concern at this point.” **For Workout specifics, see pictures below: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 91/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 92/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 93/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 94/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 95/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 96/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 97/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 98/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 99/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs MAX Metabolic Phase “Is a preparatory phase that conditions your body for hypertrophy training. The goal is to optimize training efficiency by packing more exercise into less time.” **For Workout specifics, see pictures below: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 100/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 101/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 102/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 103/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 104/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 105/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs MAX Muscle Phase “This phase maximizes muscle development from both a quantitative (muscle size) and qualitative (muscle symmetry) standpoint.” **For Workout specifics, see pictures below: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 106/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 107/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 108/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 109/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 110/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 111/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 112/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 113/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 114/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 115/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 116/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 117/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 118/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs MAX Nutrition Calories Calories in - Calories out = change in body mass “The key to a successful muscle-building diet is to keep calories in a range that promotes the development of lean mass rather than body fat. A gain of about 1 pound (0.5 kg) of muscle per week is the upper limit of what you can expect to attain without fattening up in the process.” Lean gains: 18-20 calories per pound (per 40 kg), adjust by 100’s every few weeks, tweaking to find what works best at gaining/ losing. Protein Serious weightlifters should consider 0.7-0.9 grams of protein per pound (1.6-2.0 grams/ kg) of bodyweight, but general recommendation is to round up to 1 gram per. No need to do 2 grams per (saturation point, no upside). Proteins from non-gelatin forms of animal-based protein - meats, dairy, eggs, etc. - are best; veggie proteins lack essential amino acids and are considered incomplete, so must be eaten in combination with each other to complete amino acid profiles. Carbohydrates Must be eaten, but under control. “Can and should be an integral part of your dietary regimen.” 2-3 grams of carbs per pound of bodyweight is suggested for muscle building purposes. Nutrient-dense carbs are better than trash carbs, and likely have more fiber (e.g. fruits and veggies). Fat Also must be eaten, but under control. “Fat consumption is positively associated with testosterone production; if fat intake is restricted, testosterone levels decline.” At least 20% of calories in your daily diet should be from good fats. Fat should be inversely related to carbs. “Say, for example, that you weight 200 pounds (91 kg) and your target is 4000 calories per day. If you consume 2 grams of carbohydrate per pound of body weight at 4 calories per gram (1600 calories), and 1 gram of protein per pound of body weight at 4 calories per gram (800 calories), then daily fat intake would equal 1,600 calories. Because fat has 9 calories per gram, this would equal approximately 178 grams of fat. If you increase carbohydrate intake to 3 grams per pound of body weight, then you reduce fat intake to 800 calories (approximately 89 grams of fat).” Majority of fats should come from unsaturated fats. Keep saturated fats to a minimum. Nutrient Timing Pre-workout: Carbs and protein good, fat bad. Ideally, something nutrient dense with starch, low fat protein, and limited to no fats. “Try to consume your preworkout meal approximately two to three hours before training.” “Consider eating a large piece of fruit within half an hour of training.” “Ideally, you should combine the piece of fruit with a whey protein drink.” During workout: Water, hydrate! Post-workout: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 119/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Grape and cranberry juices are good choices. Whey protein shake. Cardio Aerobic exercise good for removing midsection fat stores (abdominal fat). “Moreover, consistent aerobic exercise expands the size and number of your mitochondria (cellular furnaces where fat burning takes place) and increases the quantity of your aerobic enzymes (bodily proteins that accelerate the fat-burning process), It also has a sensitizing effect on insulin function, facilitating a greater capacity to store carbohydrate as glycogen rather than as fat. Over time, these factors ratchet up your body’s ability to burn fat.” Helps improve recovery from heavy lifting training. Good as active recovery process. Cardio should be done as both lower body AND upper body cardio (pump arms while walking like on the elliptical, etc.) “Cardio seems to impair resistance training adaptations more than vice versa.” “A proper diet and regimented resistance training is often sufficient for producing desired Results.” MAX Cardio Protocol Intensity 60-70% of Maximal Heart Rate (MHR) or 6-7 RPE Maximal Heart Rate: subtract your age from 220. For a 30 year old, that would be 190 MHR. Duration 30-45 minutes Frequency 3-4 days per week High Intensity Interval Training HIIT can cause overtraining if you’re not paying attention to your rest. HIIT can hinder muscle development. Good for fat loss, though. “If you are seeking to optimize fat loss and don’t mind sacrificing some muscle growth, then HIIT is an excellent choice. Just make sure that you weight your priorities before making a decision.” Timing of Cardio Two choices: 1. Schedule cardio on your off days 2. Include cardio on lifting days “Do whatever fits your lifestyle.” Always lift before cardio, never vice versa. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 120/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs “To maximize the anabolic response, consume your post-workout drink before the cardio bout.” Fasted Cardio Kind of just spinning wheels - great explanation of it in the book. “Bottom line: You need to evaluate fat burning over the course of days, not on an hour-by-hour basis, to get a meaningful perspective on its effect on body composition.” Can have a catabolic effect on muscle. Choosing a Cardio Modality “You can use any continuous, submaximal activities for the MAX cardio component. Jogging, rowing, elliptical training, jumping rope,. . . Remember that incorporating movements that involve both the upper and lower body help maximize results.” “Ideally, you should choose exercises that you enjoy.” My Personal Book Review: I think, in terms of the books that I have read so far, this one could easily be considered one of the better informal but informative texts on bodybuilding/ weightlifting, etc. Dr. Schoenfeld is well researched and very knowledgeable, but feels very accessible in the text - it doesn’t feel overly scholarly or difficult to read for the layman in science. Well worth the read to anyone with even a passing interest. That being said, it does have a pretty cringe-inducing title which I think would lead many to passing it over as being a clickbait-esque book. A solid book overall, regardless of title. Rating: 9.5/10. Below is research specific to him found in YouTube videos: How Many Sets Are Needed to Maximize Muscle Growth, Jeremy Ethier https://www.youtube.com/watch?v=EspBPvst5Qc Optimal Volume (# of sets) to maximize muscle growth? Currently not enough research to say exactly how many sets is optimal. Research has show that 10+ sets per muscle group per week is beneficial. Optimal number of sets will vary a lot between individuals. Somewhere, likely, between 10-20 sets per week. How to use periodization with what we know about volume and muscle growth? Too little, no response; too much, decline/ overtraining. Integrate in volume gradually as opposed to instantly - most like the best way to manipulate volume but has yet to be studied. Suggested integration program: Weeks 1-2: Low Volume (e.g. 10-12 sets/ muscle/ week) Weeks 3-4: Moderate Volume (e.g. 14-16 sets/ muscle/ week) Weeks 5-6: High Volume (e.g. 18-20 sets/ muscle/ week) **Beginners do not need periodization - focus on executing the movements properly while progressing on the same exercises with more weight/ reps throughout the weeks. Beginners should avoid major program overhauls frequently. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 121/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Does the optimal number of sets differ between muscle groups? “Some muscles like the biceps/ triceps are indirectly trained with other muscles like the chest/ back, thus less direct work is needed for them.” Should you increase the number of sets for lagging muscle groups? Try increasing the number of sets/ your total volume for that muscle group, but first ensure that you aren’t overtraining that muscle group. Prioritize that muscle/ muscle group (start with that group when you’re at your freshest, then move on in your program). Summary: Chest/ Back/ Legs: 10-20 sets/ week Arms: Fewer direct sets needed (e.g. <10 sets, but optimal number will vary with individual training experience, requirements, etcs., unless priority lift) Front/ Rear Delts/ Traps: (e.g. <10 sets, but optimal number will vary with individual training experience, requirements, etcs., unless priority lift) Science of Growth, Hypertrophy and Building Muscle - 289, Shrugged Collective https://www.youtube.com/watch?v=Uc265c-tLGY Anabolic window? Recommendation is after workout protein is good, but timing is largely dependent on the person and when they ate protein last. (This is assuming that you’re working out before your last meal of the day, otherwise make sure that you consume protein after your workout regardless.) 0 benefit for consuming BCAA’s as long as you are consuming adequate protein (containing proper leucine), may actually be detrimental. 2.2g/ kg (1g/ pound) of body-weight is better level of protein in your diet if your goal is to maximize weightlifting gains. Oxidation of protein towards protein synthesis/ tissue building is best served by quality proteins - complete proteins (complete complement of amino acids alongside the proteins). 40 grams of proteins -> at least 6 grams of the amino acids required. To maximize gains throughout weightlifting, you will likely need to gain some fat. Body recomposition is possible, but easiest for untrained and obese/ overweight individuals. Gaining muscle should be at a guideline of around 250 cals - 500 cals surplus, mileage may vary. 14-15 calories per pound to lose body fat (calculated at ideal body weight, not current). 17 calories per pound for maintenance 20+ calories per pound for muscle/ fat gain. (So, for someone at 250 pounds that wants to be 200 pounds would need to eat 2800 to 3000 calories. Someone at 200 pounds that wants to stay there should eat 3400 calories. Some at 150 that wants to gain up to the 200 pound mark should eat 4000+ calories.) https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 122/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Taking carbohydrates won’t necessarily help with protein synthesis, so a mixture isn’t 100% required or necessary post workout. Ketogenic diet likely not great for maximizing muscle, potential even gains between keto and non-keto. Hypertrophy Set Range Studies: 4 sets or less per week per muscle: 5% muscle gains 5-9 sets per week per muscle: 7% 10+ sets per week per muscle: 10% There is a ceiling limit on the number of sets, eventually levels off. Periodized volumes is likely the best way to push the volume response towards overreaching without hitting overtraining. Reps Per Set: No differences shown between 65%+ 1RM vs. 60%-. All about hitting volume threshold for hypertrophy. Some differences with fiber types, higher reps may be best for type 1 (50%, 15-20 reps), lower reps may be best for type 2. 3-5 reps got way stronger than the other groups. 3 minutes rest good for muscle growth - effects specific to more trained subjects, untrained could likely rest for however long necessary. Less may not be necessary. Drop-off in training volume due to decreased rest leading to lost reps may have significant detriment to hypertrophy. Variety of rep ranges/ number of sets, vary rotation of exercises, otherwise you are missing out on significant hypertrophic gains. Frequency literature shows 2 days per week is better than 1 day per week seems to be better than typical bro-split. The Science of Fat Burning - Ep. #87, Man Project with Ted Ryce, Legendary Life https://www.youtube.com/watch?v=f6Col7_MYA8 Protein is king for weight loss, for satiety and muscle maintenance. At least 3 meals for anabolism, likely. Intermittent fasting: not necessarily best diet for fat burning, may have a small benefit, but likely not involved with huge growth. BCAA’s around workout not shown to give fat loss benefits. Basic thermodynamics is best in terms of diet plan. Fat’s still important, omega-3’s still very much necessary. Large doses not necessarily best, but seemingly a couple grams (2-3) a day is good - megadoses unproven in effects. Body recomposition possible, just not the most efficient or best at maximizing either fat loss or muscle gain. Train in a spectrum or rep ranges. Periodize volume, periodize weight, periodize deloads. “Training is both a science and an art.” Cookie cutter programs with little-to-no consideration for individual differences provide some amount of progress but are less likely to maximize gains. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 123/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Facts and Fallacies of Fat Loss, NSCA.com https://www.youtube.com/watch?v=z9qIIyiJs8o Fact or fiction: Cutting carbs is key to losing weight? Short term there appears to be a benefit to weight loss with keto diets 1. Loss of water due to glycogen depletion 2. Improved glycemic control? Long term results decidedly mixed with most studies showing little difference between. Effects on appetite Individuals adhering to ketogenic diets are significantly less hungry and have a significantly reduced desire to eat compared with baseline measures. Confounding issues: focus on sedentary, obese subjects, differences in protein consumption, poor control of caloric consumption. High protein diet better for weight/ fat loss over low carb vs. high carb diets. Bottom line: There is no single “best” diet for everyone. Create a caloric deficit, keep protein intake high (approximately 1g/ lb of “ideal” body weight), focus on nutrient dense foods, experiment with different ratios of carbs and fats, and most importantly stick to the eating plan. (Calories in) - (Calories out) = gain or loss depending on surplus or shortage. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 124/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Dr. Ben Pollack Notes All of the notes for Dr. Ben Pollack are taken from his YouTube channel videos, found here: https://www.youtube.com/user/brp4h/videos More information regarding Dr. Pollack’s methodology, workouts, recommendations, etc. can be found here on his website: https://phdeadlift.teachable.com/ Unfuck Your Diet: Part 1, Supplements https://www.youtube.com/watch?v=G_5PrUzltpY Essential Aminos (not just BCAA’s) Pre-Workout Intra-Workout (Carbohydrate blend with EAA’s) Creatine Monohydrate Fish Oil Calcium/ Magnesium/ Zinc supplement Sleep product - melatonin, valerian root, etc. Aleve for aches and pains Capsaicin/ Icy Hot Nutrition for Powerlifters https://www.youtube.com/watch?v=7Gr9ancU-_E Carb Cycling Methodology: Training days - high carb, moderate protein, low fat Off days - high protein, moderate fat, low carb Whole unprocessed foods are ideal. Creatine. Coffee. Diet Philosophy https://www.youtube.com/watch?v=OcjB6yzZ-Ig “Find out what works for you and stick with it.” Make incremental changes, don’t make massive sweeping changes or you’ll destroy your metabolism. Everyone responds differently to everything, so it’s knowing your body. Calories in vs. Calories out. How to Get Stronger While Dieting https://www.youtube.com/watch?v=-aFNX7eZ_Dc Pay attention to recovery and adjust programming appropriately. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 125/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Dieting means reduced recovery resources, so you’ll need to train a bit more conservatively while dieting - don’t make big adjustments to programming just because you’re programming, make small changes to adjust in the direction that you need work done. Adjust your variables accordingly (intensity, volume, frequency) to ensure your workload is still recoverable. Prioritize: weak/ lagging muscle group, main lifts, cut back on strongest, “keep your money maker your focus.” “Balance your stress/ recovery equation.” Improve your recovery: Sleep (maximize), rest and relaxation, massages. Limitations: starvation diets, dieting for crazy long period of time. Should Powerlifters Do Cardio? https://www.youtube.com/watch?v=v0h_K52W2uI Powerlifting: just take shorter rest periods if you want more endurance (not specific enough, little carryover). Fat Loss: Cut calories (easier than cardio), + cardio can interfere with training. Low impact only. Stationary bike, swimming, walking, elliptical, should be slightly out of breath but not high intensity enough to detract from your strength. 15 minutes or so on off days, do as little as you can get away with. 20-30 minutes per day, do it after your workout in addition to off days. Space your cardio away from your leg days. No cardio before training. Unfuck Your Program: Part 1, The Basics https://www.youtube.com/watch?v=qpylyblBov8 General adaptation goes through phases - Intense workout, body gets weaker at first (shock) - DOMS possible depending on intensity of workout/ other factors - return to baseline and beyond, performance increases (supercompensation) - train again, cycle begins again so long as intensity is maintained and training only happens during supercompensation phase, not before recovery and not after full recovery. Volume = sets x reps. Intensity = % of 1RM (for strength). Linear progression < periodization. Your body can only adapt in a linear progression for so long, whereas periodization can encourage growth for much longer. Starts with high reps, lower weight, ends with low reps and high weight. Unfuck Your Program: Part 2, Frequency and Variation https://www.youtube.com/watch?v=oW96MbKOzMc Frequency = # of times your train/ lift in a given period of a time. Higher frequencies typically better, to a point. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 126/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Bench more (3-4x per week), deadlift less (1-2x per week), squat medium (2-3x per week) - start incrementally adding in this frequency if you’re not here yet. Assistance work: 20% of your time, compared to the 80% of your work which should be variations of the big lifts that work on your weak points, focus on your lift frequency (lower absolute loads - anything less than 55% of your 1RM might be just spinning your wheels, so using variations can help you still work those muscle groups and increasing your weaknesses without overreaching), and it may mentally stimulate you. Supplemental lifts should be high rep low weight, 20% of overall workload, going for the pump mostly. Individualize your programs - cookie cutter programs don’t account for differences. Unfuck Your Program: Part 3, The Split https://www.youtube.com/watch?v=5FoxChztAqs 1. Have a timeline, make goals, be specific. 2. 3-4 days per week (can experiment with what is best for you). 3. Start with a basic split, then move up in complexity slowly. 4. Make changes slowly. Ben’s Prep: Sunday Monday Wednesday Bench(L) Squat Bench Rear Delt Glute Ham Raises JM Press Rear Delt Friday Deadlift S(L) Incline B 4 Microcycles (1 Week Each) ~ 12-16 Micro’s per Mesocycle ~ Macrocycle Start with a basic powerlifting split, Bench 2x Squat x1 Deadlift x1 per week. 1 change at a time - work in gradually to test variables. Test out variations if overall volume is too taxing. Test out loading parameters. Low intensity steady state, 30 minutes cardio - something low impact. Unfuck Your Program: Part 4, Percentages https://www.youtube.com/watch?v=95tFR3UFj9Q 1. Start with Linear Progression. 2. Switch to periodization. 3. Adjust frequency gradually. Types of Periodization: 1. Linear/ Traditional. 2. Block (Hyper -> Strength -> Power -> Deload -> Hyper, etc). 3. Undulating. Hypertrophy: 55-75%, 12-30 repetitions per major exercise (total volume is king, set size is less consequential), 3-6 weeks. Strength: 75-90%, 10-20 repetitions per major exercise (sets of 3-5 reps), 3-6 weeks. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 127/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Power: 90%+, <10 repetitions per major exercise (sets of 1-5), 3 weeks or less. Linear 3x10 (30) @ 75% 3x8 (24) @ 80% 3x6 (18) @ 85% 3x4 (12) @ 90% 3x3 (9) @ 92.5% 2x2 (4) @ 95% vs. Block 3x10 (30) @ 75% 3x8 (24) @ 80% 3x5 (15) @ 87.5% 3x4 (12) @ 90% 2x2 (4) @ 95% 2x1 (2) @ 100% Linear transition can be less jarring physically and mentally. Progress to at least 100% - aim for PR’s periodically (obviously). Sets and reps are mostly personal preference. Start with a basic linear progression program (5x5, strong lifts, etc.) until you stall, then switch to periodization, then adjust your frequency periodically and gradually this process could take up to a year. Take your time. Unfuck Your Program: Part 5, Adding Assistance Work for Hypertrophy https://www.youtube.com/watch?v=NzdN-OIG7-c “Chasing after that pump.” Maximize the overlap in your program: Identify what is lagging, train to maximize your recovery time on your muscle group. Revising Your Program 1. Movement > Muscle: If quads are lagging, structure your program around major movement for strength not around building the sets of isolation movements. 2. Emphasize weakness: “How much am I willing to give up to focus on this hypertrophy Work?” Think about tradeoffs as you program. “1. Maximize overlap: You should general try to make sure you're adding assistance work to days when you're already working those muscles. Add tris to bench day, not squat day. 2. Focus on movements first. The squat is going to add way more muscle to your whole body than leg extensions ever will, so make sure you prioritize the big lifts in your program, even if your goals involve hypertrophy. 3. Emphasize weaknesses. Bodybuilding is all about illusion. The more you can do to build balance and symmetry, the better you'll look overall, AND you can usually do that without needed to add a whole lot of assistance exercises.” Unfuck Your Program: Part 6, Powerbuilding Part 1 https://www.youtube.com/watch?v=mMWajx6v3AY Strength vs. Size https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 128/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Bigger muscles More efficient muscles Hypertrophy Hyperplasia It’s like a cup of water - cup is muscle, water is strength. Big cup, little water is big muscle, little strength; big cup full of water is big muscle full of strength. Size 1. Hypertrophy a. Sufficient Stimulus: Muscle protein synthesis, general adaptation takes place - training response is activated by weight on the bar, intensity, frequency. Hypertrophy is less about weight on the bar, more about more volume enough to enter alarm phase of muscle growth. More volume, more frequency to send on muscle protein synthesis. b. Proper Environment: Caloric surplus, protein available when body is ready to recover. 2. Hyperplasia Unfuck Your Program: Part 7, Powerbuilding Part 2* (3) https://www.youtube.com/watch?v=zn9xfQJgj7c How much accessory work? 80/20 rule, 80% main lifts/ 20% accessory: Doesn’t necessarily apply to powerbuilding/ Bodybuilding. Powerlifting vs. Bodybuilding: Chase the Pump!: A pretty good indicator of your workload being effective, also helps train the mind-muscle connection. Stop once you begin to go flat, start to fail, strength begins to significantly falter. Think of your recovery resources, don’t waste it on your supplemental work. Do more work, be creative, get varied to work lagging parts. Planning is essential for novice’s/ intermediates, more advanced lifters can tell by CNS response and feeling. Glycogen is getting depleted - pump goes down with glycogen depletion, fixed with strong intra-workout supplementation with gatorade, carb powder, etc. Unfuck Your Program: Part 8, Powerbuilding Exercises https://www.youtube.com/watch?v=xy040AGDmJw Exercise Selection 1. Proportion: Using isolation to bring other muscles up to proportion of your big muscles involved in the heavy compound lifts. 2. Mind-Muscle Connection: Carry-over from focusing on the muscle as you use it into all exercises can’t really be overstated. Working on activation/ feeling - developed by super high rep sets, use this as a tool for trial and error to see what really hammers your muscles, then use that feeling to guide your movements and squeeze on your other lifts. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 129/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs 3. Risk-Reward: Focus on injury - you will get injured, a necessary part of getting stronger. Don’t do dumb, high-risk injury prone lifts. If you’re a novice or early lifter, you still need to do these heavy ass lifts (SQ, DL, BP) to build that strength and size. Isolation required for several of the smaller/ more specific muscles (appearance vs. strength). Exercise selection is highly individual. Find the Perfect Exercises for Size and Strength https://www.youtube.com/watch?v=d4amB3WMPBA 1. Identify sticking points: Record 1RM attempts to ID sticking points. 2. ???: Why does it happen, what is lagging - specifically. 3. Profit Identify weakness: Figure out mechanically what needs to be worked on. 4. Connection: Build connection, correct major issue/ complication, find what exercises work the issue best and fix the problem. 5. Profit: Get stronger/ bigger/ faster/ better. Unfuck Your Deload: Pro Strategies for Light Workouts https://www.youtube.com/watch?v=viUvY4M91UQ Can use deloads to still find ways to improve - shouldn’t just be an off week. Figuring out new technique queues, trying new exercises/ variants. Keep it light, but try new things to keep it fresh, still work those muscle groups without overloading. Use deloads to identify weaknesses, imbalances, etc. Use deload light workouts to safely test new techniques so you don’t miss reps, so you can iron out the kinks before heavy work days. Don’t try out a ton of new exercises, focus on 1-2 new things with small changes that you fully focus on - mental gainz, too. Not a break, just an opportunity to focus on something new for a short period of time. How to Test Your 1RM https://www.youtube.com/watch?v=ENKTTBhWsr0 Don’t just try to 1RM whenever, plan and strategize around your 1RM attempts. 1. When to Max: 2-3x per year. 2. How’s your training?: Program with your periodization against 1RM (train in 90% range for a couple, 3-4 weeks before 1RM attempt - practice grinding out good reps with strong technique so it holds during 1RM attempt) 3. Warming up: <~75%: 10%, >~75%: 5%. Prepare your body for the heavy lift. Working up with roughly 10% up each new warm-up starting with bar then comfortable Increases, and take comfortable rests in-between (3-5 minutes between sets). https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 130/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Example: Deadlift 1RM attempt at 405. Bar -> 135 -> 235 -> 275 -> 315 -> 335 -> 355 -> 375 -> 395 -> 405 Aim for small PR’s - if you’re at 400, aim for 405. That being said, if you feel like you still have gas in the tank, go for another set up by 5-10 lbs., and hit it. 4. Attempts: - Easy Openers - ~97% 2nd to last set before PR - PR+ Competitive strength athletes: Don’t max in the gym. Just use your competition schedule to guide your 1RM attempts, not in the gym (unless the competition is super far out). Do a test day - “Mock Meet” at the gym, test all of your big lifts in a single day. Will be a hella long day if this is the route that you go. How to test all of them without doing them in a single day: ~2 days after S/D ~1 day after BP ~2 test days total Day 1: SQ/ BP Day 2: Rest Day 3: Light cardio Day 4: Rest Day 5: DL (& OHP) The Problem with RPE Training https://www.youtube.com/watch?v=UKo0LHY289A Autoregulation: Responding to your bodily queues - if you feel shitty, you’re going to perform like shit, try to work within that construct and adjust accordingly. If you feel like you can do it, more likely than not you can. 1. RPE: Perceived exertion. Not a prescribed set poundage. Trying to quantify a qualitative variable is difficult and often faulty. - Qualitative: Just guessing, essentially, unless you’re a super elite athlete that is insanely in tune with your abilities. “Just saying you have two reps left in the tank doesn’t necessarily mean that you really have two reps left in the tank.” - Subjective: Personal bias comes into play, often doesn’t account for ego/ reality/ emotion/ psychological arousal/ stimulants - Variable: Too many moving parts to account for to be truly instructional for most individuals. 2. Solutions: relative intensity (see: INOL Heat Map), eliminates variability/ subjectivity, qualitative nature of RPE. In theory RPE is better, but in practice relative intensity seems to better foundationally. Using AMRAPs in Powerlifting https://www.youtube.com/watch?v=BE8w2KHxjuI https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 131/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Often used suboptimally. Don’t actually do as many reps as possible - very difficult to recover from, mentally and physically. Use sparingly - definitely not every week - even if you’re keeping 1-2 reps in the tank. 1-2 AMRAPs per each lift per each training cycle - 6-8 weeks. Start with a triple at the same weight of your AMRAP, so you can adjust weight so you can hit the target range of reps that you’re hoping for, plus manages fatigue better. Don’t exhaust yourself on the rest of your accessory work after/ before AMRAP’ing. Article on AMRAP’ing written by Ben Why You (Might) Need to Train Lighter https://www.youtube.com/watch?v=Mz4-g5Oi-5U Don’t go all out, all the time; Use it in the right way. Light training should be at weights that you don’t need to get fully psyched up for should be challenging, but not pushing yourself fully mentally. Not made to be half-assed, though. Use this time to work on new techniques safely, to work in variants, to focus on speed. How to Heal Any Injury Overnight https://www.youtube.com/watch?v=alGc2LhZAvA Acknowledge the injury, take your time, don’t do too much physically/ mentally, but also don’t do too little. Use high reps (20, 30, 50) during rehabilitation of the injured muscle. Gets work in without really pushing the weight. Mentally useful. Use different variations of the lift that you injured yourself on to help strengthen up the muscle, get work in, and reduce the mental anxiety of risking injury. Work with what you got - if you can’t do the movements at your best, do a variation instead of half-assing your training. Use tempo reps: Control weight throughout range of motion, increasing healing rate, gives you more mental confidence showing you that you can handle the movement throughout ROM at speed with no pause at bottom/ top; not explosive, focus on being smooth throughout. Summary: High reps, do variations, and slow it all down. Unfuck Your Head: Visualize Big Gains https://www.youtube.com/watch?v=j_A1rVHEi4A Visualization 1. Multisensory: Not only are you thinking of images of the performance that you’d like to have, but you’re visualizing all of the other senses: smell, feel, sound, taste. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 132/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs 2. Emotional: Don’t just be an impartial viewer of a movie of your performance, but really get into the excitement, into the moment, into the lift’s emotions. 3. Internal: Are you imagining yourself as the actor in the movie - watching it happen, or doing it? Internally get yourself into the body of the visualization and do the movement and feel it. Not just daydreaming, directed mental performance of your future performance. Visualization downsides: sometimes life doesn’t line up with your visualization - the perfect performance you visualize may not translate into the real world, but instead focus on visualizing a realistic picture of your lift and how to deal with the reality of any non-perfect lift. Should be concentrated, done periodically - heavy session (PR, competition) new techniques, not for your typical training sessions. Un-Mindfuck Yourself: Mental Training for Powerlifting https://www.youtube.com/watch?v=4UF3Mvqet9I Think about nothing while attempting heavy weight - get in the zone, chief. Remember that you’ve trained for this, rely on your body to do it’s thing. Meditate daily to help stay in the moment when you need to be. Practice breathing/ mental practice routine (breathing in for 5 seconds, breathing out for 5 seconds, focus on how your body feels as you breathe). The Secret to Shredded Abs https://www.youtube.com/watch?v=MZl2fZUTlaw How to see your abs more? Almost entirely diet - lower your bodyfat. Core is important in energy transfer in all three of the Big 3. Most important thing in choosing ab exercises: how it lines up with your torso/ musculature. Abs not tight, poor spinal alignment. 3 pieces of spine: lower lumbar, thoracic, cervical. Lower abs: no anterior pelvic tilt. Flex lower abs, pull hips underneath you. Upper abs: crunch or bear down on upper abs to complete core chain. Keep glutes engaged. Planks are his favorite - can be done with or without equipment. Ab wheels are his second favorite that can be done with equipment. Maintain brace throughout both movements, make sure that your spine isn’t bending at all. Try to combine static and dynamic to really work the muscle. Accessory Work for Powerlifting https://www.youtube.com/watch?v=bafiKXqhBKA Vast majority of powerlifting should be in bench press, deadlift, squat, or a variation thereof. 80% of your work should be in the Big 3/ major movements. Training the muscle, not the movement. Use accessory movements to strengthen the muscles involved in the Big 3, and increase your mind-muscle connection. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 133/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Activation of your muscles involved in the movement, be specific about the work. Depending on your goals/ structure of your body, find exercises and movements that help build that connection - not all movements are best for everyone, regarding accessory work. Chase your pump - ultra-high rep sets to get that muscle fired up. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 134/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Athlean-X/ Jeff Cavaliere Notes All of the notes for Athlean-X are taken from their YouTube channel videos, found here: https://www.youtube.com/user/JDCav24/videos Heavy Weights vs. Light Weights for Big Biceps: Which is Best? https://www.youtube.com/watch?v=5AGXyd90p9o Weighted chin-ups are great for big biceps. Both heavy and light have their place in a good program. Focus on mind-muscle connection to specifically the bicep muscles. Should be uncomfortable when you fully squeeze into a contraction. Spider curls good for full contraction when using good form. Precise control over the muscle is important - if you can do so, do heavy compounds, if not focus on mind-muscle control with lighter weight until you can fully contract and focus the strength of that muscle. How to Perform Sets for Most Muscle Growth https://www.youtube.com/watch?v=0XwwoHEMXso Below are example sets based on 225 on bench. Providing largest amount of workload and stress, in this case, is his guiding methodology. Use a complimentary exercise to maximize results without sacrificing volume. Pre-exhaust has a place, to recruit and enhance secondary muscles. Scenario #1: Straight Sets 1. 225x10 2. 225x10 3. 222x10 Rest: 5 minutes between sets Workload: 6750 pounds in 13 minutes/ 519 pounds per minute Scenario #2: Drop Sets (decreasing load by 30% to rep out) 1. 225x10 -> 155x8 2. 225x8 -> 155x6 3. 222x7 -> 155x5 Rest: 5 minutes between sets Workload: 8570 pounds in 16 minutes/ 525 pounds per minute Scenario #3A: Mechanical Drop into Crossover (maintaining intensity across bench sets, moving into cable crossover because of mechanical similarity) 1. 225x10 -> 100x10 https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 135/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs 2. 225x6 -> 100x8 3. 222x4 -> 100x8 Rest: 5 minutes between sets Workload: 7120 pounds in 19 minutes/ 374 pounds per minute **Scenario #3B: Mechanical Drop into Crossover (maintaining # of reps for bench, moving into cable crossover because of mechanical similarity) 1. 225x10 -> 100x10 2. 205x10 -> 100x8 3. 185x10 -> 100x8 Rest: 3 minutes between sets Workload: 8550 pounds in 15 minutes/ 570 pounds per minute Scenario #4: Pre-Exhaust (using cable crossovers to pre-exhaust bench) 1. 100x10 -> 225x7 2. 100x10 -> 225x5 3. 100x10 -> 225x3 Rest: 5 minutes between sets Workload: 6375 pounds in 15 minutes/ 425 pounds per minute How to Perform Reps for Most Muscle Growth https://www.youtube.com/watch?v=h63JTsVdntw For hypertrophy, inefficiency should be focus: make the movement harder to fully recruit and increase overload. If you’re doing 10RM for 10, you’re doing it efficiently, recruiting all muscles to move the weight. If you’re doing the movement full ROM, squeezing fully at the bottom of the movement, doing 10 with intensifying techniques at your 12-13 RM to focus your intention on the squeeze/ making the movement less efficient to increase effort in specific muscles. Make every rep difficult from the beginning. Essentially metabolic training - really feel that pump and burn. Efficiency is for strength training, inefficiency is for hypertrophy. The Best Workout Split for Maximum Muscle Gains https://www.youtube.com/watch?v=RDWyqnGhmWY Push vs. Pull, 3 days each per week, 6 day split. Push: Chest, Triceps, Shoulders, Quads Pull: Back, Biceps, Hamstrings, Glutes Push, Pull, Legs: 6 day split, 2 days each per week. Bodybuilding/ Hypertrophy may want to veer towards bro-splits (one muscle group per day). Working bro-split: based on sequence and exercise selection. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 136/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs If no gains in strength/ hypertrophy/ body composition, change it up. Test and change based on how your body responds best. Fat Loss 101 For Men: Chest Fat, Belly, Love Handles https://www.youtube.com/watch?v=7IB1AUnLuLs Diet first and foremost - if it’s not dialed in, get the crap out of your diet. Phase 1: Abdominals: Must be able to feel the abdominals activating and contracting. Chest: Strengthen the back, stretch your pectoral muscles/ rotator cuff, add in face pulls. Love Handles: Work the lats - full contraction, full ROM. Phase 2: Good nutrition, macros focused. Abdominals: Rotational ab crunches, focus on full ab contraction. Chest: Serratus - dips, pushups, cable/ band straight arm punches. Love Handles: Focus on rotational ab workouts, work obliques. Phase 3: Better nutrition, micros focused. Abdominals: 5-7 workouts per week focusing directly on abdominals. Chest: Hit all heads of the chest muscles, high and low pulls - dips, upper fibers with cable crossovers, change positioning to hit all heads. Love Handles: Hammer obliques. Video shows good oblique workout. The Fastest Way to Get Stronger https://www.youtube.com/watch?v=e0sIn6UJcU4 Compound lifts and progressive overload. Pursuing numbers alone doesn’t fill the entire foundation of strength. Vertical push/ horizontal push/ vertical pull/ horizontal pull/ squats/ deadlifts. Imbalances and neglected areas of athleticism result from only pursuing strength. A complete training program includes strength, foundational athleticism, corrective exercises, flexibility, agility, acceleration/ deceleration. The PERFECT Back Workout (Sets and Reps Included) https://www.youtube.com/watch?v=eE7dzM0iexc *Important Note: Perform 1 set of Straight Arm Pushdowns for each warm-up set of Deadlifts.* 1A. Deadlifts* - 2 Sets (8RM, 6RM), rest 2 minutes after each set 1B. Weighted Chin Ups - 2 Sets (4RM, 8RM) 2A. Deadlifts - 2 Sets (4RM, 4RM) rest 30 seconds after each set 2B. Wide Grip Pull-ups - 2 sets (bodyweight to failure) https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 137/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs 3. Barbell Dead Rows - 2-3 Sets x 10-12RM **(8-10 explosive reps) 4. Focused Tension - 2-3 Sets, Choose One Below 4A. Alternating High Pulley Row (10-12RM to Failure) 4B. Rocking Pulldown (10-12RM to Failure) 5. Hyper Y/W - 2 Sets x 14-20 (alternate Y’s and W’s on every rep) 6. Barbell Shrug Ladder Finisher (10 reps, 10 second hold, 9 reps, 9 second hold, etc.) Forearms https://www.youtube.com/watch?v=4EkKhkSNjWY 1. Prone Wrist Curls - 2x12-15RM: Cable machine/ band, bent elbow, push away on wrists. Interset Farmer Carries: In between every single exercise here. 2. Wrist Curl Ladder - 2x Ladder Failure: Opposite hand rolls, then reverse curls. Ladder with 1 second wrist curls,1 reverse curl, 2 seconds, 2 reps, etc. 3. Radial/Ulnar Deviation - 2x 12-15 RM: Sledgehammer, or use rope handle (see video for explanation). 4. Supination/Pronation - 2x 12-15 RM: Elevated, elbow bent, rope based on machine or bands. 5. Clip Grip Combo - 2x Superset to Failure: Hand squeeze on a barbell collar to failure, then slight tension and then into tension/ flexion. 6. Final Burnout - 1 Minute: Dead arm hang, hold on as long as you can. Try to hold for a full Minute, go until the bar exits your palm and extends into your fingers. Triceps https://www.youtube.com/watch?v=tMyFe-IL7Ks 1. Close Grip Pin Press - 3 Sets to 10, 6, 4 Reps to Failure: Bench press off of pins on rack from midpoint of lift into lockout to focus on triceps to remove delts from movement. 2. Weighted Dip Tri-Set - 3 Sets to Failure Each Drop Weighted > Bodyweight > Band-Assisted (No rest between drops) Tri-Set, first to failure on weighted, to failure on bodyweight, then to failure with band-assisted dips. Keep torso upright. Superset 3A. Rope Pushaways - 3x10-12RM to Failure 3B. Drag Pushdowns - 3 Sets to Failure (use same weight as 3A) https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 138/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Superset: Overhead pushaways accentuated to go full stretch and full contraction, immediately transition into drag pushdown up against chest ride ribcage down into full extension. 4. Rocking Tricep Pushdowns - 2x12RM to Failure Drop leg back, lean into pushdown, lean back throughout movement until the bottom to keep tension perpendicular to forearm to maintain tension. 5. Banded Lying Tricep Extensions - 2x15RM to Failure Band on two dumbbell, fastened away from your head to something fixed to maintain tension throughout movement, forces additional stretch and contraction. Biceps https://www.youtube.com/watch?v=gozU3CUIizs Dropset 1A. Barbell Cheat Curls - 3 Sets to Failure: Heavy cheat curl taken to failure, immediate transition. 1B. Barbell Drag Curls - 3 Sets to Failure: Keep elbows behind body, drag curl up body. Dropset 2A. Weighted Chinups - 3 Sets to Failure: Hits all 3 bicep functions. Start with weighted. 2B. Peak Contraction Chin Curls - 3 Sets to Failure: Burnout previous set on final contracted state of the chinups, keeps up intensity. 3. Banded Dumbbell Curls - 3 Sets to Failure: Band under feet, maintain tension throughout movement up to the top of the movement. Sets at 10-12RM range. 4. Dumbbell Incline Curls - 2 Sets to Failure (Stretch Reflex): Long head bicep stretch, actively contracting the triceps at the bottom. 5. Dumbbell Curl Trifecta - 2 Sets (8 reps in each position with both arms): Supinated cross-body curl Pronated cross-body curl Externally rotated curls 24 total reps per set. Shoulders https://www.youtube.com/watch?v=jv31A4Ab4nA Pre-activation of shoulders important because of so many moving muscles. Warm-up: Overhead Band Press - 2x 15 (3 second holds each rep) Not from the ground up, but from an angle tied at waist height, push band up, hold, activate muscles and warm them up. 1. OHP or Handstand Pushups = 4 Sets of 10, 8, 6, 6 Note: Finish with 1 set of dumbbell/ band OHP for 15 reps Add weight each set. Finish set with dumbbell with a band tied to your rack, same height as before, to focus on full stretch and activation. 2. Delt Stretch 21’s - 2 to 3 sets of 7 Reps Each (Rear, Middle, Front): https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 139/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Rear delt lateral raise on cable machine to full stretch. Middle behind the back on low cable machine, full raise and stretch. Front facing, arm stretched from behind pushing forward just like a DB front raise. Superset 3A. Dumbbell Cheat Laterals - 3 Sets to Failure (1 arm at a time): Heavy weight that you can still work but heavier than normal lateral weight, let traps help, controlled weight (if you can’t control down it’s too heavy). 3B. Dumbbell Push Press - 3 Sets to Failure (1 arm at a time): Explosively use body to press dumbbell - let all muscles kick in. 4. Cable or Band Face Pulls - 3 Sets of 15 (use 15 sets of 1 concept!): Good quality reps, knuckles facing backwards, not looking for a burn but more high quality repetitions. Chest https://www.youtube.com/watch?v=89e518dl4I8 Drop Set 1A. Barbell Bench Press - 4 Sets x 6, 8, 10, 12 Flat regular bench press. 1B. Horizontal Cable or Band Crossovers - 4 Sets x 6, 8, 10, 12 Cross midline, alternate high/ low with hands each rep. Drop Set 2A. Incline Dumbbell Bench Press - 4 Sets x 6, 8, 10, 12 2B. Low to High Cable or Band Crossovers - 4 Sets x 15 To midline and through midline, full contraction and ROM. Drop Set 3A. Weighted Dips - 4 Sets x 6, 8, 10, 12 3B. High to Low Cable or Band Crossovers - 4 Sets x 15 To midline and cross midline for full contraction of chest. Drop Set 4A. Weighted Pushups - 3 Sets to Failure Flat back, maintain good form. 4B. Band Crossover Pushups (R & L) - 3 Sets x 15 Drive one hand in a band crossover movement after each pushup. Legs https://www.youtube.com/watch?v=RjexvOAsVtI ** Important Notes: Perform Touch-Up set of Box Squats (5RM + 10% before work sets) Bar Hang B/W Squat Sets for Decompression (30 seconds each) 1. Barbell Squats - 4 Sets x 5RM, 5RM, 10RM, 25RM** Warm up prior, work up with enough to grease the groove. Touch up set: Overreach with about 10% higher than our workset with a box squat for 1-2 rep touch. Good neurological tool. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 140/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Hang from bar for about 30 seconds during 3 minute rest period between working sets on squats. 2. Posterior Chain Compounds - 4 Sets x 25, 10, 5, 5 Choose One A. Barbell Hip Thrusts (Better Strength Option) B. Glute Ham Raise Initiate with glutes, main drive from glutes. Work with lighter weights in first set to focus mind-muscle connection. 3. Dumbbell Bulgarian High/ Low Split Squats (see details A. 2x 10-12 RM each leg (alternating high/ low torso on each rep) B. 1x Failure each leg (bodyweight explosive plyo hops) Alternate high/ low (look at video for description) for dual development. Plyo hop is good for stability of the knee. 4. Dumbbell TKE Drop Lunge - 2-3 Sets x 10-12 RM each leg Good for balance, loads knee forward on down movement. 5. Dumbbell Adductor Goblet Squats - 2 Sets x 10-12RM each leg Side lunge on a slick surface - on drop down, return is initiated by activating adductors to slide outside foot in. 6. Hip Band Ladder Finishers - 1 or 2 Sets x Ladder to 10 reps Band anchored by your arms, stepping wide without turning toes fully out, in ladder: 1 step right, 1 step left, 2 steps right, 2 steps left, etc. up to 10 reps both sides. Pre-Workout Ingredient Showdown (Which Works Best?) https://www.youtube.com/watch?v=VOgJIuu0qJs L-Arginine vs. Citrulline Malate L-Arginine: Nitric Oxide, Citrulline are byproducts after consumption. Inefficient due to loss in Ornithene and Urea, leftovers go back into bloodstream as L-Arginine. Possible loss of up to 99% of dose depending on cholesterol levels. Only retaining about 30% of total dose, maximum, typically. Citrulline Malate is a good workaround - more effective at retention that L-Arginine. Malate helps with muscle pump and more endurance energy. 6-8 grams of Citrulline Malate is a good base for dose effectivity. 6 Greatest “Muscle Growers” of All Time https://www.youtube.com/watch?v=AD_FwNODCD8 Ground-based compound movements. Include unilateral movements. Include bodyweight exercises. Don’t avoid isometrics. Stop exercising. Start training! Intensity + Consistency = Results. You can’t cheat consistent hard work. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 141/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Alan Aragon Notes All of the notes for Alan Aragon are taken from his website, found here: https://alanaragon.com/ How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution Dr. Brad Schoenfeld and Alan Aragon Journal of the International Society of Sports Nutrition. 2018. https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1 “Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.” For Americans: “to maximize anabolism one should consume protein at a target intake of 0.18 g/ pound of bodyweight/ meal across a minimum of four meals in order to reach a minimum of .72 g/ pound of bodyweight/day. Using the upper daily intake of 1 g/ pound of bodyweight/ day reported in the literature spread out over the same four meals would necessitate a maximum of 0.24 g/ pound of bodyweight/ meal.” So, for a 200 pound dude: Eat at least 4 meals per day to hit 1 gram of protein per pound of bodyweight per day to hit the upper daily intake, meaning about 200 grams of protein per day and about 50 grams of protein per each of those meals. Currently not enough research to say if more than the aforementioned amounts is productive or not, so no specific upper threshold for per-meal intake is given. A Systematic Review, Meta-Analysis and Meta-Regression of the Effect of Protein Supplementation on Resistance Training-Induced Gains in Muscle Mass and Strength in Healthy Adults Robert W Morton, Kevin T Murphy, Sean R McKellar, Brad J Schoenfeld, Menno Henselmans, Eric Helms, Alan A Aragon, Michaela C Devries, Laura Banfield, James W Krieger, and Stuart M Phillips British Journal of Sports Medicine. 2017. https://bjsm.bmj.com/content/52/6/376.long “With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM” (fat-free mass). Comes out, in American, to .7 grams of protein per pound of bodyweight per day. It seems to be that dietary protein supplementation further enhances changes in your bodily fat-free mass, as well as your 1RM. The older you get, the less effect this will have on you, but the more resistance training you have the more effective it is (likely, lack of studies on older resistance trained individuals makes drawing conclusive statements difficult). Protein very likely to have a strong/ significant impact on weight loss. “Our analysis, and those from others,6 leads us to conclude that the specifics of protein supplementation (eg, timing, postexercise protein dose or protein source) play a https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 142/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs minor, if any, role in determining RET-induced gains in FFM and strength over a period of weeks. Instead, our results indicate that a daily protein intake of ~1.6 g/kg/day, separated into ~0.25 g/kg doses,14 is more influential on adaptive changes with RET, at least for younger individuals.” Essentially, getting enough protein throughout the day is more important overall than the specific timing of said protein. Pre- Versus Post-Exercise Protein Intake Has Similar Effects on Muscular Adaptations Brad Schoenfeld, Alan Aragon, Colin Wilborn, Stacie Urbina, Sara Hayward, James Krieger PeerJ - Life and Environment. 2017. https://peerj.com/articles/2825/ Post-workout anabolic window refuted - similar effects were shown for pre- and post-workout protein intake, and the window for consumption for muscular response may even be for up to several hours after workout. “Previous work recommends covering the bases by ingesting protein at 0.4–0.5 g/kg of lean body mass in both the pre- and post-exercise periods (Aragon & Schoenfeld, 2013). This seems to be a prudent approach in the face of uncertainty regarding the optimization of nutrient timing factors for the objectives of muscle hypertrophy and strength.” Basically, just consume good protein in general, before or after training is less important. Recommendations for Natural Bodybuilding Contest Preparation: Resistance and Cardiovascular Training Eric Helms, Peter J Fitschen, Alan Aragon, John Cronin, Brad Schoenfeld The Journal of Sports Medicine and Physical Fitness. 2014. https://www.researchgate.net/publication/263746347_Recommendations_for_natural_bodybuildi ng_contest_preparation_Resistance_and_cardiovascular_training “Muscle groups should be training 2 times weekly or more, although high volume training may benefit from higher frequencies to keep volume at any one session from becoming excessive. Low to high (~3-15) repetitions can be utilized but most repetitions should occur in the 6-12 range using 70-80% of 1 repetition max. Roughly 40-70 reps per muscle group per session should be performed, however higher volume may be appropriate for advanced bodybuilders. Traditional rest intervals of 1-3 minutes are adequate, but longer intervals can be used. Tempo should allow muscular control of the load; 1-2 sec concentric and 2-3 sec eccentric tempos. Training to failure should be limited when performing heavy loads on taxing exercises, and primarily relegated to single-joint exercises and higher repetitions. A core of multi-joint exercises with some single-joint exercises to address specific muscle groups as needed should be used, emphasizing full range of motion and proper form.” “Cardiovascular training can be used to enhance fat loss. Interference with strength training adaptations increases concomitantly with frequency and duration of cardiovascular training. Thus, the lowest frequency and duration possible while achieving sufficient fat loss should be used. High intensities may as well; https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 143/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs however, require more recovery. Fasted cardiovascular training may not have benefits over fed-state and could be detrimental.” Resistance training: “Hypertrophy may occur during weight loss, however the overall magnitude is limited with greater gains seen in novices, the untrained, and those who are overweight/ obese.” “Progressive mechanical tension overload is the primary driver for growth.” Periodization: Hard to draw specific, exacting conclusions. Linear Periodization Reverse Linear Periodization Undulating Periodization: Seemingly more effective than LP in eliciting performance improvements. Majority of studies indicated superior strength gains when utilizing an UP model. One study found that traditional order of “hypertrophy, strength, power” switched to “hypertrophy, power, strength” in terms of block placement showed greater strength development. Sample UP below. Block Periodization: Comparatively modelled against UP is considered just as good. Frequency of Training: Novices may make best gains by training each muscle group as many as 4 times per muscle group, intermediate two-three times per week, but not enough data to truly determine if more than 2-3 times per week is optimal. Additionally, volume-equated splits within your program (meaning volume exactly equal between 4, 5, 6 days splits with the same workouts) didn’t show significant differences between the splits. General suggestion is 2 to 3 times per week per muscle group, 40-70 reps per muscle group per session. Number of Sets and Volume: Lower body seems to be more resilient to higher volumes than the upper body. “It was found that muscle size can be maintained with as low as one third the training volume that initially produced adaptation.” Supports deloads and recovery weeks. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 144/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs “~40-70 reps per muscle group per session with the appropriate combination of intensity and frequency of training appears to be the optimal balance for creating a hypertrophic stimulus in beginner and intermediate trainees. Some advanced bodybuilders may require higher volumes of training for continued adaptation.” Repetition Range and Intensity: “Both high-repetition low-load and low-repetition high-load training should be included to some degree alongside moderate-load moderate-repetition training to maximize all possible avenues of hypertrophy.” “When taking the body of literature into account, it is clear that training with low-loads can promote substantial hypertrophy, sometimes reaching levels similar to that of heavier loads.” Exercise Order: “Greater volumes are accomplished with the first exercise performed.” Compound movements first, don’t “pre-exhaust.” “Muscle groups that are lagging in the development of a proportional physique could be prioritized early in an exercise session.” Inter-Set Rest Intervals: “The commonly recommended rest periods of one to two minutes for hypertrophy are likely acceptable. . . . longer rest intervals should be taken as needed to maintain volume and load.” Repetition Tempo: “2-3s eccentric tempos should be performed and the concentric phase should be performed with maximal intentional force, which will likely result in 1-2s concentric contractions if using appropriate loads for hypertrophy training.” Training to Failure: Has its place in a structured routine, but overuse or misuse could result in poor reps, overtraining, unproductive fatigue. Exercise Selection and Form: “An approach of utilizing a core group of multi-joint movements for the majority of training with some adjunct single-joint movements to reach the target volume for any given muscle group is suggested. Rotation of the core group of multi-joint exercises should occur infrequently and only to vary the frequency of their appearance in training rather than to completely remove them at any time point. . . . Secondary single-joint exercises can be rotated on a more regular basis, but not to the point where they are altered every microcycle.” Cardiovascular Training/ Interference: A reduction of strength, power, and/ or Hypertrophy. The number and length of your cardio sessions has a strong negative correlations in your hypertrophy, strength, and size. “Overall, it appears that interference can be minimized by performing the lowest number and duration of cardio sessions per week. However, some cardio may need to be performed in order to achieve minimal body fat levels. Thus, when cardio is performed, utilizing full-body exercises (e.g. light weight cleans or kettle bells) or cycling may be more preferable to running to prevent interference.” Cardio - Intensity: High intensity is hard to recover from, low intensity shows negative impact on strength/ power/ hypertrophy. High intensity cardio is suggested, selection of intensity should be based on your recovery rate. Fasted Cardiovascular Exercise: Not recommended by the authors. Body Composition Changes Associated with Fasted versus Non-Fasted Aerobic Exercise Brad Schoenfeld, Alan Aragon, Colin Wilborn, James Krieger, Gul Sonmez Journal of the International Society of Sports Nutrition. 2014. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 145/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7 “Findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training.” "Our findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training. Hence, those seeking to lose body fat conceivably can choose to train either before or after eating based on preference. It should be noted that given the small sample size and short study duration, we cannot rule out the possibility that either condition might confer a small benefit over the other with respect to fat loss. Further study is warranted in a longer term trial with a greater number of participants.” The Effect of Protein Timing on Muscle Strength and Hypertrophy: A Meta-Analysis Brad Schoenfeld, Alan Aragon, and James Krieger Journal of the International Society of Sports Nutrition. 2013. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53 “With respect to hypertrophy, total protein intake was the strongest predictor of ES magnitude. These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.” “In conclusion, current evidence does not appear to support the claim that immediate (≤ 1 hour) consumption of protein pre- and/or post-workout significantly enhances strength- or hypertrophic-related adaptations to resistance exercise.” The following recommendations and notes for Alan Aragon are my notes specifically taken from The Lean Muscle Diet: Lou Schuler and Alan Aragon, MS (2014). Do not consider this section an exhaustive summary of this book, but instead just a collection of notes that I found pertinent to my own research. I still suggest getting a copy/ checking out a copy from the library and reading this book. The Truth About Truth “1. If you want to change your weight, in either direction, you must find a way to create an imbalance between the calories you take in and the calories you expend. 2. If you want to build more muscle than you have now, you need to get stronger.” A. Mechanical Tension -> Progressive Overload B. Metabolic Stress C. Muscle Damage What Makes A Diet Work https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 146/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Calories in vs. calories out may be a bit of an oversimplification, when factoring in the quality of said calories and where those calories come from. Thermic Effect of Food (TEF) can play into a diets effectiveness, 25% of protein calories burnt before delivered to muscles, fat 2-3%, carbs 6-8%, suggesting protein should be high if you are interested in losing weight (as well as maintaining muscle). “To Alan, a quality diet looks like this: - 80 percent whole and minimally processed foods you like. - 10 percent whole and minimally processed foods you don’t necessarily like, but don’t hate. - 10 percent whatever you want - “pure junky goodness,” as Alan likes to say.” “Dietary perfection is a myth. It doesn’t exist. There is no unicorn diet for humans.” Whey protein still king protein supplement. How much protein? For those who are eating at or above maintenance, doing light exercise without specific goals, have moderate to high body fat, aren’t trying to gain muscle, or your doctor recommends a low protein diet for medical reasons: 0.8-1.2 grams/ kg of body weight per day (or 0.36 to 0.54 grams per pound of bodyweight for Americans). For those who are eating below maintenance, doing vigorous/ progressive/ goal-oriented training, have low body fat, training to gain muscle/ not lose muscle while losing fat, or have no medical restrictions: 1.6-2.7 grams/ kg of body weight per day (or 0.73-1.23 grams per pound of bodyweight per day). “Simple” and “complex” carb argument is silly. How many carbohydrates? For a regular guy working out several times per week: 3-5 g/ kg/ day For a regular guy working out several times per week: 1.3-2.2 g/ lbs/ day For serious athletes training 2-3 hours per day, 5-6 days per week: 5-8 g/ kg/ day For serious athletes training 2-3 hours per day, 5-6 days per week: 2.2-3.6 g/ lbs For pro athletes training 3-6 hours per day, 5-6 days per week: 8-10 g/ kg/ day For pro athletes training 3-6 hours per day, 5-6 days per week: 3.6-4.5 g/ lbs/ day How much fiber? For guys, 38 grams of fiber per day. For women, 25 grams per day. Get it from real food, not a supplement. How much fat? 20-35% of total calories. 0.4-0.7 grams of fat per pound of target body weight. Alan Aragons’ model diet: Meat and other protein-rich foods: animal flesh, eggs, protein powder. Fat-rich foods: Nuts, seeds, oil for dressing/ cooking, butter/ nut butters, olives, avocados. Fibrous vegetables: Leafy greens, broccoli/ cauliflower, asparagus. Starchy foods: Grains, legumes (beans and peas), tubers (potatoes/ root vegetables) Milk and other dairy products: Milk, yogurt, cheese. Fruits: Whole, fresh fruit - 100% fruit juice okay, just less good. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 147/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs “The best diet for long-term adherence is the one that’s based on foods you love.” The Best Exercises for Size and Strength Primary Movement Patterns Squat Deadlift Push Pull Complementary Movement Patterns Split Stance Carry Core-Stability Exercises Accessory Movements They then shit on workout machines, for a variety of pretty strongly reasoned arguments. What To Eat The Fat Loss Continuum: Averages for 6-12 Months 1. Rapid weight gain with potentially significant fat gain. A. 2 pounds per week in the obese (BMI of 30+) B. 1 pound per week in the overweight (BMI of 25-30) C. ½ pound per week or less in lean people 2. Muscle gain with minimal fat gain. A. 2-3 pounds per month in novices and advanced beginners (those with less than 2 years of consistent strength training). B. 1-2 pounds per month in intermediates (those with 2-4 years of consistent training). C. ½ pound per month in advanced lifters near their genetic ceiling. 3. Fat loss with minimal muscle loss. 4. Rapid weight loss with potentially significant muscle loss. The Process How to Choose a Target Body Weight (TBW). 1. Calculate Lean Body Mass (LBM). Example given is a 200 pound person at 25% bodyfat, meaning approximately 50 pounds of fat and 150 pounds of lean mass. 2. Select your target LBM and multiply by 100. “As noted earlier, a realistic target for an intermediate-level lifter is a pound a month, which would be 6 pounds in 6 months. That gives you a target LBM of 156 pounds.” 156x100=15,600. 3. Choose a target body-fat percentage and subtract from 100. Current Status Monthly Decrease in Body-Fat Percentage Obese (>25% BF) 3-4% Overweight (20-25% BF) 2-3% Average (13-19% BF) 1-2% Lean (<13% BF) <\= 1% https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 148/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs “At 25% fat, a realistic rate of decline is 2-3 percentage points per month, which means you could drop 13 points in 6 months, leaving you with 12 percent body fat. So, 100-12 = 88.” 4. Divide the result of Step 2 by the result of Step 3 to get your target body weight. “In this case, 15,600 / 88 = 177.3” How to Calculate Daily Calories 1. Estimate your total weekly hours of training. Strength training/ cardio/ recreational sports/ physical labor. 2. Estimate your average weekly training intensity, and add this number to your weekly training hours. Intensity of effort, 11 = badass destroying the gym erry day, 10 = mix of intensities, 9 = recovering from an injury or casual training. 3. Multiple your activity multiplier by your TBW. If you’re younger/ leaner/ smaller, use this formula instead: TBW x (11 - 13 + average total weekly training hours). How to Calculate Macros Protein: 1 gram of protein per pound of TBW. Fat: 0.4-0.7 grams of fat per pound of TBW. Carbohydrates: Rest of your calories/ 4. Alan the provides an amazing section on which foods to eat, summarizing portion sizing, calories, protein, fat, carbs, leucine content, MUFA, PUFA, and calcium levels of a vast variety of single ingredient/ whole foods/ multi-ingredient healthy foods/ common choices for eating. I found this section to be incredibly helpful for narrowing down my food choices, and would readily suggest anybody to buy a copy/ get a copy from the library of this book and read this section. Does Meal Frequency Matter? No, not really, in the context of what/ how many people think it does. Most of it, in regards to weightlifting, involved the Leucine Threshold, which seems to be around 20-30 grams of protein (including 2-3 grams of leucine) per meal four times a day with around 3 hours in-between feedings (older lifters would need to increase the per meal protein to 35-40 grams). Supplements? Fish Oil - You could take, but might be better off just eating fatty fish at least three times a week, or taking 3-6 fish-oil capsules per day. Vitamin D - Recommended supplementation of 3000-4000 IU a day for hormonal benefits, or 1000-2000 if you’re worried about a deficiency. Magnesium - 400 milligrams per day for adult men. Apparently Effective and Generally Safe Supplements Muscle Building Creatine, Protein, Essential Amino Acids (EAA’s), Weight gain powders Performance Enhancing Creatine, Carbohydrates, Caffeine, Beta-alanine, Sodium Bicarbonate, Water, Sports Drinks, Sodium Phosphate Possibly Effective Muscle Building HMB (a metabolite of leucine), Branched-Chain Amino Acids (BCAA’s) Performance Enhancing https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 149/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Post-Exercise Carbohydrates/ Protein, EAA, BCAA, HMB, Glycerol Too Early To Tell Muscle Building A-ketoglutarate, a-ketoisocaproate, Ecdysterones, Growth Hormone, Zinc/ Mangesium Aspartate Performance Enhancing Medium-Chain Triglycerides Apparently Dangerous and/ or Not Effective Muscle Building Glutamine, Smilax, Isoflavones, Sulfo-Polysacharides, Boron, Chromium, Conjugated Linoleic Acid, Gamma Oryzanol, Prohormones, Tribulus Terrestris, Vanadyl Sulfate (Vanadium) Performance Enhancing Glutamine, Ribose, Inosine Alcohol No suggestion to drink (obviously), but if you do Alan suggests to swap out carbs for alcohol straight across - two beers, approximately 300 calories, would be about 75 grams worth of carbohydrates (4*75=300). Could swap for fat, but that likely is the worse choice due to fat’s essential functions to better physiques. Crap 10% of your diet can come from “pure junky goodness.” Start with carbohydrate allotment rather than fat calories, as you would with alcohol. More aspirational than operational - they don’t assume you will always hit it perfectly, forever. 1. Hit your target goals for calories. 2. Hit your macronutrient targets, especially for protein. 3. Getting almost all of your food from whole and minimally processed sources. How To Train “1. Know exactly what you’re going to do in your primary exercises before you start. 2. Remember that anything worth doing is worth warming up for. 3. Whatever matters most is what you do first. 4. Spend 80 percent of your time and energy on exercises that matter most. 5. On each exercise, work with the heaviest weights you can within the context of the program. 5A. Heavy means heavy for you. It’s relative to your current strength and conditioning levels, and it’s relative to when you do the exercise within the workout. 5B. If it’s smaller than your forearm or lighter than your mother’s purse, it’s not heavy.” Workout Structure Warm-Up Get comfortable, literally get warm, get blood flowing, get excited. Core Exercises Do them before your overall work, helps build up strength and stability with other exercises while they’re still fresh - shouldn’t impact your big compounds, but instead will help develop them over time. Strength Exercises https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 150/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Six exercises, two groups of three. First group of three is your primary exercises, big compounds - typically starts with a deadlift or a squat, followed by a push (pushup, bench press, shoulder press) and a pull (row, pulldown, chinup). Second group of three is complementary exercises, same lower-body, push, pull. Accessories Follow your bliss, if you like it and can handle it, do it. Just make sure that it makes sense. 1.The 80/20 Rule: 80% of your training, both time and effort, should be dedicated to your strength major compound exercises. No more than 20% should be accessories or other training modalities. 2. The “Nothing Hurts” Rule: Make sure it doesn’t hurt, or hurt you. 3. The Balance Rule: If you add a push, you need to add a pull. If you add a bicep lift, add a tricep. Perfectly balanced, as all things should be. 4. The Multitasking Rule: Try to do more than one thing with each exercise. Recovery “1. You get stronger from week to week. 2. You develop better form on key exercises like squats and deadlifts, due to improved mobility in your ankles and hips and better stability in your core and shoulders. 3. You don’t experience lingering soreness in your muscles or joints; increasing joint soreness over time means you’re doing more harm than good. This also applies to any accessory exercises that you tack on at the end of the workouts. 4. You look forward to your workouts and have plenty of energy for them; you sometimes have to hold yourself back from pushing too hard.” The authors then go on to give a pretty thorough and elaborate 100 page section - that I won’t be summarizing or taking notes on here - that I think are well worth the read to any discerning fan of training methodology. Really good notes and breakdowns of all exercises and lifts involved in warm-ups, core strengthening, strength work, and accessories. My Personal Book Review: Regarding this book, I can’t imagine really anything negative to say. In fact, with the exception of maybe MAX Muscle Plan by Dr. Brad Schoenfeld, I would likely recommend this book to any person new to the world of weightlifting. It’s a great, fun read that feels very personal and down-to-Earth. They make the content relatable, which I really found appealing. The recommendations found within the book seem to line up with pretty much everything else that I’ve researched. A great introduction. Rating: 9/10. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 151/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Dr. Austin Baraki Notes All of the notes for Austin Baraki are taken from his page on Starting Strength, found here: https://startingstrength.com/author/austin-baraki Diagnosing Silly Bullshit https://startingstrength.com/article/diagnosing_silly_bullshit Fitness Buzzword Bullshit Claims Activation/ Firing/ Activation Work - “there’s no evidence supporting that any of this “not firing” actually occurs in the absence of neurological injury (e.g. nerve transection or other neuropathy, stroke, or spinal cord injury), muscle infarction, rare myopathies and metabolic disorders, or general anesthesia (i.e., pharmacologic paralysis).” Fascial Distortions/ Restrictions/ Adhesions - “There is no reliable evidence supporting these bizarre claims about 1) the physiologic significance of fascia beyond its structural function, 2) that any of these supposed pathologies actually occur and have clinical manifestations, or 3) that manual/massage therapy can meaningfully affect fascial tissue structure at all.” “Functional” - ““functional movements” are often complex and attempt to integrate as many “domains of fitness” as possible into a few movements, diluting the overall stimulus and therefore diluting any resultant adaptations. “There is no such thing as “functional strength.” Strength is the ability to produce force against an external resistance, and producing more force is more “functional” compared producing less force. Period.” Core Strength/ Stability, “Weak Core” - “Save your time by training your squats, presses, and deadlifts with appropriate weights that require your core musculature to exert the amount of force necessary to hold a rigid torso, then incrementally increase these weights (and therefore the force demands) over time. This results in objective, quantifiable increases in the strength of your “core” muscles as well as many others that yoga stretches simply can’t provide.” “Mobility” - “Are you able to correctly hit the positions required in your training? Then you have adequate mobility. Are you unable to correctly hit the positions required in your training, despite competent coaching? Then you might need some “mobility work,” to be determined on an individual basis.” “Flossing” - “Carefully evaluate the claims of anyone telling you to floss anything other than your teeth.” Small Muscle Dysfunction/ Tightness/ Weakness/ Imbalance - “Perhaps instead of focusing on “activating” one tiny muscle with corrective exercises or obsessing over your Psoas, all you need is a coach who actually knows how to get you to lift symmetrically, how to valsalva effectively, or how to set your back properly in the context of the lift itself.” “One of my biggest problems here is that, because there is no objective evidence for these supposed pathologies, there is essentially zero inter-rater reliability among bullshitters. What I mean by this is that if you take the same exact complaint to a handful of different bullshitters, each one could potentially give you a different diagnosis (likely one that falls within their field of “expertise”) requiring their services to treat. That’s the luxury of being able to completely make shit up.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 152/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Aches and Pains https://startingstrength.com/article/aches-and-pains “Most acute injuries heal within about six weeks, and pain lasting beyond this point usually represents a syndrome where the pain itself is the problem, rather than injured tissue.” Chiropractors: “Unfortunately the overwhelming evidence we have suggests that these purely structural findings correlate extremely poorly with pain.” “Although the available evidence isn’t too encouraging, it might provide some short-term relief, for some people, some of the time.” “The theoretical basis for the entire Chiropractic field (i.e, the postural-structural-biomechanical model) is wildly exaggerated and, to date, is not supported by the overwhelming weight of scientific evidence. In summary: Your skeleton is not a fragile little snowflake. “Good posture,” skeletal symmetry, and “alignment” – to the extent they can even be achieved – are far, far less important than advertised.” Massage Therapists: “You might be surprised to learn that there is no correlation between soft tissue texture (i.e., what the therapist is feeling) and pain, functional impairment, or tissue pathology.[13-19] While you might feel “really tight” in a particular spot, this observation is meaningless in practical terms.” “It has been suggested that the evidence for massage improving depression, anxiety, and feelings of stress might better explain the benefits observed for back pain.” “Massage therapists cannot reliably correlate palpable tissue texture (e.g, “tightness”) to pathology, and this texture has no predictive value for pain. When massage and manual therapy do work, might there be other mechanisms at play?” Physicians: MRI-based and diagnosis based, few indicators long term show physician route to be best over time - similar pain indicators regardless of corrective surgery. “By this point you shouldn’t be surprised to learn that patient expectations and psychosocial factors (as predicted by standardized questionnaires for depression, anxiety, fear, etc.), not the severity of disease upon imaging, are the strongest predictors of whether they will return to work or experience future disability from pain.” “In fact, MRI appearance seems to have no predictive value at all for future pain or disability – even worse, just undergoing an MRI appears to be an independent risk factor (i.e, not related to disease severity) for future pain and disability. In other words, just learning that your MRI shows ominous spinal “degeneration” is enough to make your pain worse and last longer. This fascinating phenomenon is known as the nocebo effect, and it fits perfectly in line with the biopsychosocial model where the brain has ultimate control over your perception of musculoskeletal pain. Consider that before the next time you try to pressure your doctor into ordering a spinal MRI. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 153/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs In summary: When the doc says that, based solely on your MRI results, you should either get surgery or invest in a rolling walker, take some Vicodin, and definitely avoid lifting heavy weights so you don’t “blow your back out”… they’re probably wrong.” Physical Therapists: “Your pain isn’t solely coming from skeletal asymmetry, or from muscles being “imbalanced,” “weak,” “shortened,” or “unstable”. Benefits obtained from physical therapy as it is typically practiced are more likely due to the passage of time than targeted strengthening interventions on your gluteus Medius.” Miscellaneous New-Age Quackery: “These are just a few among a sprawling cornucopia of structural-based quackery, including Craniosacral therapy, Functional Patterns, Anatomy Trains, the Integrated Systems Model, Prolotherapy, Alexander Technique, Thoracic Ring Theory, Reflexology, Bowen therapy, Feldenkrais, Shiatsu, “postural rehabilitation,” and the list goes on. All of these methods sell expensive certifications reflecting their pet theories built on structural models of pain, which I’ve now hopefully convinced you is far less important than Advertised.” Conclusions: “they’ll still provide a confident, complex, scientific-sounding explanation for their diagnosis, which will always lie squarely within their scope of practice and which needs their specific treatment. It’s a frustrating combination of hubris, confirmation bias, and (sometimes) greed all rolled into one.” 1. Managing stress, anxiety, and depression (much easier said than done) 2. Education about back pain to reduce the fear that your pain is reflective of constant “danger” 3. Getting adequate sleep 4. Avoiding use of opiate pain medications and “muscle relaxants” (although acetaminophen/NSAIDs may be helpful) 5. Exercising – or, even better, training – to move through previously “threatening” ranges of motion 6. Continuing to participate in normal activities (i.e, avoiding immobility!) “Our preference for physical intervention involves the application of gradual progressive overload through basic barbell training.” The Special Snowflake Problem - Starting Strength Podcast Episode 34 https://www.youtube.com/watch?v=ZFln4GV70Cg “You are not a special snowflake,” the notion that there are general principles that don’t apply to you is, simply put, silly. Complexities of physiology are not the same as the generalities of physical training. Training in a way that “feels good,” or “works for you” is the difference between exercise and training - subjective and thus likely less productive. Human anatomical variety doesn’t justify significant deviations in people’s training, the vast majority of the time. Corrective movement is just the original movement done correctly. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 154/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Reasonable use of all of the major lifts is generally, in 99% of cases, the best use of your time. It is very unlikely that you need to do crazy specific special stuff in order to successfully train/ workout/ lift. Snowflake Solution: Start with a manageable, trainable weight where you can perform the exercises for full ROM with proper form and continue to progressively overload. Don’t buy into the coaching routine income-stream driven solution when the likelihood of your “problems” existing aligns specifically with continued expensive training solutions. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 155/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Dr. Eric Helms Notes All of the notes for Eric Helms are taken from his coaching page, found here: https://3dmusclejourney.com/about/eric-helms/ and more specifically his peer-reviewed articles found here: https://www.researchgate.net/profile/Eric_Helms High-Protein, Low-Fat, Short-Term Diet Results in Less Stress and Fatigue Than Moderate-Protein, Moderate-Fat Diet During Weight Loss in Male Weightlifters: A Pilot Study https://www.researchgate.net/publication/263971800_High-Protein_Low-Fat_Short-Term_Diet_ Results_in_Less_Stress_and_Fatigue_Than_Moderate-Protein_Moderate-Fat_Diet_During_We ight_Loss_in_Male_Weightlifters_A_Pilot_Study Eric Helms, Caryn Zinn, David Rowlands, Ruth Naidoo, John Cronin. International Journal of Sport Nutrition and Exercise Metabolism. 2014. Study pits High Protein Low Fat (HPLF, 2.8g/kg protein and fat 15.4% of total calories) against Moderate Protein Moderate Fat (MPMF, 1.6 g/kg protein and fat 36.5% of total calories) against each other to compare performance and muscle loss when dieting. Conclusion: “Strength and anthropometric differences were minimal while stress, fatigue and diet-dissatisfaction were higher during MPMF. A HPLF diet during short-term weight loss may be more effective at mitigating mood disturbance, fatigue, diet-dissatisfaction and stress than a MPMF diet.” “In terms of strength, there was a 19% chance that MPMF might prove to be a more beneficial approach to maintenance of peak force than HPLF, while there was practically no chance of the opposite. Intra-muscular fatty acid levels are replenished to a much lesser degree when consuming 15% of calories from fat compared to 40% of calories from fat (Boesch, Kreis, Hoppeler, Decombaz, & Fleith, 2000). Also, despite common perception that carbohydrate alone fuels resistance training, intra-muscular triglyceride does contribute to energy expended during heavy resistance exercise of relatively short duration in men (Essen-Gustavsson & Tesch, 1990). Thus, it is possible that the low fat intake of 15% of calories in HPLF may have impacted training in some of the participants in such a way that IMTP peak force was negatively affected.” “From the findings it is suggested that during short-term, high caloric-deficit (40%) diets, a high-protein (2.8g/kg) low-fat (mean 15.4% of calories) approach provides lower ratings of athlete-specific stress, fatigue, mood disturbance and diet dissatisfaction than a moderate-protein (1.6g/kg) moderate-fat (mean 36.5% of calories) approach.” RPE vs Percentage 1RM Loading in Periodized Programs Matched for Sets and Repetitions https://www.researchgate.net/publication/323643252_RPE_vs_Percentage_1RM_Loading_in_P eriodized_Programs_Matched_for_Sets_and_Repetitions Eric Helms, Ryan Byrnes, Dan Cooke, et al. Frontiers in Physiology. 2018. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 156/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs “Purpose: To investigate differences between rating of perceived exertion (RPE) and percentage one-repetition maximum (1RM) load assignment in resistance-trained males(19–35 years) performing protocols with matched sets and repetitions differentiated byload-assignment.” Squats then bench press 3 times per week in a DUP program over 8 week, pre-tested 1RM then assigned to % of 1RM, or RPE groups. “Conclusions: Both loading-types are effective. However, RPE-based loading may provide a small 1RM strength advantage in a majority of individuals.” “With that said, strength differences between groups were small and variable enough to fall short of statistical significance. This may indicate that while some individuals could benefit from using RPE as a loading strategy,for others, the choice between using percentage 1RM- or RPE-based loading is inconsequential (at least in the short term).” “Interestingly,significant increases in strength and hypertrophy occurred in both groups, despite the majority of training occurring ∼3–4 repetitions from failure (RPE ∼6–7). This provides further evidence that training to failure at all times is not necessary to make significant gains in hypertrophy (Sampson and Groeller,2016) or strength (Izquierdo et al., 2006; Davies et al., 2016), at least when training with moderate to heavy loads (Ogasawara et al., 2013).” Continuous versus Intermittent Moderate Energy Restriction for Increased Fat Mass Loss and Fat Free Mass Retention in Adult Athletes: Protocol for a Randomised Controlled Trial - The ICECAP Trial (Intermittent versus Continuous Energy restriction Compared in an Athlete Population) https://www.researchgate.net/publication/328323680_Continuous_versus_intermittent_moderat e_energy_restriction_for_increased_fat_mass_loss_and_fat_free_mass_retention_in_adult_athl etes_Protocol_for_a_randomised_controlled_trial_-_The_ICECAP_trial_Inter Jackson Peos, Eric Helms, Paul Fournier, Amanda Sainsbury BMJ Open Sport & Exercise Medicine. 2018. Terms as follows: FM - Fat Mass, FFM - Fat Free Mass, IER - Intermittent Energy Restriction, CER - Continuous Energy Restriction, mCER - Moderate CER, mIER - Moderate IER, EB - Energy Balance. In layman's terms: IER = intermittently dieting with occasional breaks, EB = maintenance calorie consumption/ equivalent inputs and outputs of energy, CER = continuously dieting at a consistent calorie consumption rate. “While most data to date consistently show no significant difference between intermittent fasting forms of IER and CER, IER protocols that implemented longer periods of ER and refeeds have shown mixed results, some of which are promising.” “As such, athletes typically favour dietary interventions involving moderate ER,26 which can arguably be defined as a prescribed energy intake of no less than 65% of weight maintenance energy requirements.29 In a recent series of in-depth interviews, bodybuilders commonly reported the implementation of refeed days during pre-contest weight loss interventions, achieved primarily through elevating carbohydrate consumption.24 Positive effects of this practice were also described, including enhanced training performance and mental recovery (which participants attributed to perceived increases in muscle glycogen storage), and a https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 157/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs perceived prevention of further adaptive downgrades in energy expenditure. However, it is unknown how participants were able to subjectively perceive increases in muscle glycogen storage or prevention of adaptive downgrades in energy expenditure. Some participants also reported better fat loss and muscle retention when employing refeed periods during pre-contest weight loss interventions, compared with interventions without refeeds.” “While recent findings suggest that some IER models—in comparison to CER—may reduce compensatory responses to ER, in turn, improving weight loss or fat loss (or efficiency thereof) in people with obesity,20 21 it has yet to be determined whether this strategy is effective for athletes. Hence, this dietary approach merits further research attention to explore whether the recruitment of athletes, implementation of exercise and the optimisation of macronutrient intake could influence results achieved with IER.” How to Maximize Muscle Growth with Dr. Eric Helms (Part 1) https://www.youtube.com/watch?v=PeC4AVRDkaE Why is strength training important while you’re trying to lose fat? Losses in lean mass, better for aesthetics. Metabolic training (occlusion) is argued to help produce hypertrophy - similar to traditional training. Not proven to be fully additive, shouldn’t be done instead of traditional lifts. Can be used to help with tendonitis to avoid overloading elbow while continuing to train. Big 6: Hip hinge pattern, Squat pattern, Upper body horizontal push and pull, Upper body vertical push and pull. Best rep range for building muscle: Dr. Helms says 6-30 rep range valuing intensity/ volume can produce hypertrophy. Low rep ranges produces strength but less hypertrophy, higher rep ranges with sufficient intensity produces more hypertrophy but less strength. A bit more stressful to be doing heavy all the time. Stick to 6-8, 8-10 rep range especially on lower body compounds. Isolation movements can go as high as 20-30 rep range. No advantage to going to failure, but can help with hypertrophy to some extent. 6-8 RPE range on big heavy compounds is likely best. Isolation movements can likely do 7-10 RPE. You can do hypertrophy training without ever going to failure - 8 RPE can serve most of your strength needs, but you’ll still want to occasionally test to your max. How often should you train each muscle group?: Frequency is useful as a tool to increase volume to make any single session not so overwhelming, and training one time per week is (volume equated) less valuable for driving growth than two or more. Traditional bro split is unlikely to be optimal. Rest for about a minute for isolations, 2 minutes for compounds. Rest minimum 3 minutes for maximal strength recovery. How to Maximize Muscle Growth with Dr. Eric Helms (Part 2) https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 158/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs https://www.youtube.com/watch?v=kxna-Ec4OJg Stretching?: Untrained lifters may see some additional hypertrophic gains from stretching, but typical lift should be your full stretch stimulus for more trained lifters. Static stretching for trained individuals likely less useful, unless to just help maintain full ROM for your lifts. Dynamic stretches similar to your lift are best. Warm Up?: Raise body temperature, get muscle group ready for dynamic action. Best way to address a warm up - basic calisthenic exercises at bodyweight, empty bar circuit work, moving the joints that you’re going to work with explosive active Movements. Full body movements, 5-10 minutes. 5x50%, 4x60%, 3x70%, 2x80%, 1x90% working weight, then go into working sets. Afterburn Effect, HIIT vs. LISS: Over-exaggerated claim, objectively true but not significant - likely less than resistance training overall. Higher intensity cardio has a higher fatigue cost, harder to recover from and can interfere with lifts. 1-2 times HIIT per week, maximum. Cardio argued by Dr. Helms to be less useful than most people tend to argue - can add up over time, but cardio still interferes with lifts and recovery. Cardio should be low impact: Elliptical, rower, biking. Do what you enjoy - maximize your fitness capacities in the way you like. The larger the deficit, the lower your body fat, the less likely you are to put on muscle. Body re-compositions are unrealistic for people that are trained, low weight, much more difficult than for those who are obese, untrained. Also, steroids work. As you diet, there are consequences to your metabolism via survival mechanisms, so the more weight you lose the worse your metabolism gets (lower than it would be if you were at that weight otherwise - stabilizes over time but your hormones and metabolism don’t like extreme changes). Your body’s priority is no longer creating muscle mass but instead preserving life functions. Then focus becomes muscle retention over muscle growth. Higher protein intake during dieting - to offset protein breakdown, to maintain muscle mass, .7-1 gram per pound. Protein intake high but not so high that it interferes with carb and fat intake. 1.2 grams protein cap while dieting, 1 gram max when not dieting. You can lose muscle fast, but you can get back into it and regain that muscle within ⅓ as much time as it took to gain it in the first place. Ramp up into volume and intensity as you return to working out, though, to avoid injury/ damage. Soreness shouldn’t preempt you from lifting, DOMS are just inconvenient but it shouldn’t stop you from continuing to train. DOMS/ Soreness is not synonymous with effective training - muscle damage is not an accurate measure of how much hypertrophy is developing. Soreness is not your goal, progressive overload is. For real deal injuries, take it seriously and see a true professional. Don’t train through it, don’t do anything that causes true pain, find alternatives. Your emotional and psychological reaction to your injury is probably more harmful than the injury itself. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 159/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Greg Nuckols Notes All of the notes for Greg Nuckols are taken from either his personal page, found here: http://gregnuckols.com/ or his more specifically peer-reviewed articles found here: https://www.strongerbyscience.com/author/gnuckols/ High vs. Low Load Training Not To Failure http://gregnuckols.com/2017/10/12/high-vs-low-load-training-not-failure/ An analysis of the paper “Effects of Low-Load, Higher-Repetition versus High-Load, Lower Repetition Resistance Trainings Not Performed to Failure on Muscle Strength, Mass, and Echo Intensity in Healthy Young Men: A Time-Course Study” by T. Ikezoe, T. Kobayashi, M. Nakamura, and N. Ichihashi, from the Journal of Strength and Conditioning Research, 2017. Nuckols takes exception at the experimental design, mostly. “They found no statistically significant differences in hypertrophy, but the raw percentage change seemed to favor the group using heavier loads (20.4% for the high load group vs. 11.3% for the low load group), so there may actually be a meaningful difference that couldn’t be detected due to low statistical power. Furthermore, strength gains were almost identical (40.9% for the low load group and 36.2% for the high load group for 1RM; 24% for the low load group and 25.5% for the high load group for isometric strength).” - Slight edge given to high load low rep. Not a ton of takeaways, honestly. Likelihood that either is better than the other seems to be low, based on the faulty study. More is More https://www.strongerbyscience.com/more-is-more/ Key Points 1) The most reliable way, though not the ONLY way, to get stronger is to do more. “Exercise selection plays a role, intensity plays a role, frequency plays a role, proper periodization plays a role. But the primary contributor – hands down – is training volume.” Following analysis comes as a result from study “The Effect of Training Volume on Lower-Body Strength” by D.W. Robbins, P.W. Marshall, and M. McEwen, in the Journal of Strength and Conditioning Research, 2012. “If you want to get stronger, the best thing you can do is train more, provided you’re sleeping enough, managing stress, and have good technique.” “But in the simplest terms possible, your current program is probably less effective than it would be if you just added an extra couple of sets to each exercise. If you’re not making progress, your default thought shouldn’t simply be, “time to find an exciting new program!” It should be either “time to add more work to my current program” or “time to seek out a new program that employs more volume than my current one.”” 2) Even advanced, drug-free athletes can make great progress training a lift just twice per week. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 160/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs 3) You probably don’t need to worry about overtraining. Participants in this study squatted 8 sets to failure with 80% of their max and made sweet gainz. Muscle Math https://www.strongerbyscience.com/muscle-math/ Key Points 1) Having useful conceptual frameworks can help you reason through problems as they arise, rather than having to invest a ton of time to seek out each individual answer. This is especially useful if you need to make decisions on the fly or if you’re really busy. **Note - suggestion of 3-6 meals per day. Strength and hypertrophy seem to favor higher frequencies. At least 2-3 times per week for most muscle groups, difference between 3 and 4 will be minimal. “For new lifters, simply getting adequate calories and protein throughout the day encompasses essentially all of the benefits, whereas for more experienced lifters, the point of diminishing returns is reached later, with pre and post workout supplementation having a more noticeable effect. The general principle still applies – the difference between getting some post-workout nutrition immediately after your workout and 20 minutes after your workout is probably negligible, and the difference between 40g of protein and 80g of protein in that window is probably negligible, but benefits still accrue, to a point, by consuming adequate protein and carbs around your workout, with the benefits diminishing as you consume less, or as the consumption drifts farther from the pre and post workout Window.” 2) Factors that fall under the umbrella of “recovery” tend to follow a power law distribution – you get the most bang for your buck from initial increases, with further increases making less and less of a difference. **Note - suggestion of 7-8 hours of sleep per night. 3) Factors that fall under the umbrella of “stressors” tend to follow a parabolic distribution – more is better, until you overwhelm your body’s ability to adapt. Generally, the law of diminishing returns comes into play with the number/ amount of stressors that you place on your body. With none, no response/ no change, with the right amount comes change, with too much comes overtraining. “With training volume, more is better until you reach your limit, at which point further increases don’t just failed to produce better results (as we saw with non-stressful, “recovery”-related things like meal frequency and sleep), but instead lead to worse results.” “Research has shown that using loads of at least 60% of your max are necessary to cause robust gains in hypertrophy under non-hypoxic conditions (i.e. we’re not discussing blood flow restriction here). From that point, there’s a range from about 60-85% that gives you the most bang for your buck in terms of strength and hypertrophy gains.” Regarding Cardio: “However, for a strength athlete, all you’re really shooting for is an adequate base of aerobic fitness. Benefits accrue to the point that you https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 161/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs attain that sufficient base level of aerobic fitness. However, once you start training like you’re going to run a marathon, strength and mass gains suffer. Proper structuring of training is key here, too. It takes more dedicated cardiovascular training to build aerobic fitness, but relatively little to maintain it. Since it’s a stressor you have to account for, a training block dedicated to building more aerobic fitness necessitates reductions in resistance training volume. However, once you have an adequate base, you can dial back your aerobic training to allow you to ramp your strength training back up.” “The total possible gainz you can make decrease, the amount of work you have to do to maintain your strength increases, but the total amount of productive work you can do increases.” 4) “Recovery” factors, and things such as training status, drugs, and genetics can shift the stress curve, increasing or decreasing the amount of stress you can handle. Training Frequency for Muscle Growth: What the Data Say https://www.strongerbyscience.com/frequency-muscle/ An absolutely fantastic article that I don’t think is worth line-by-line assessing rather than just suggesting that you read it - it’s worth the time. If you need a TL;DR, here’s his essential conclusion: “1) If you’re currently making progress on a low frequency training program, don’t change anything. When you plateau, however, consider increasing your training frequency. 2) Many lifters, anecdotally, find that they can tolerate higher frequencies for some exercises or muscle groups but not others. Higher training frequencies are worth a shot, but keep in mind that your personal responses may not mirror the average response. 3) If you increase your training frequency, start by distributing your current training volume over more days per week. Don’t increase volume until you see how you respond and how well you can recover between sessions. 4) If training purely for hypertrophy with a high frequency, consider alternating between more and less taxing exercises for each muscle group. For example, if you do squats on Monday to train quads, do something lighter like step-ups or split squats on Tuesday or Wednesday. 5) I’d primarily recommend higher frequencies when training to bring up weak points, or when weekly volume for a given muscle group is low. They’re useful in other contexts, but those are the situations where I think they’d give you the largest return on investment.” Training Frequency for Strength Development: What the Data Say https://www.strongerbyscience.com/training-frequency/ https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 162/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs An absolutely fantastic article that I don’t think is worth line-by-line assessing rather than just suggesting that you read it - it’s worth the time. If you need a TL;DR, here’s his essential conclusion: “With those two big caveats in mind, I think the major takeaway is that higher frequencies (up to at least 4-5x per week) seem to lead to larger strength gains for upper body pressing exercises, on average, in both trained and untrained lifters, even when volume and intensity are equated. On the other hand, strength gains for squat-type movements seem to be less affected by frequency.” “If you decide to increase your training frequency for a particular lift, I’d strongly recommend dialing back your per-session volume until you adjust (keeping your weekly volume unchanged). I’d also recommend making one of your additional sessions an “easy” session where you stick with lighter loads than you’d normally use, and stay at least 3-4 reps from failure. Once you see how well you’re recovering between sessions, you’ll know when you’re ready to start ramping up per-session volume.” The “Hypertrophy Rep Range” - Fact or Fiction? https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/ “So, here’s what I’m personally taking away from this: 1. The “hypertrophy range” of roughly 6-15 reps per set may produce slightly better results per unit of time invested than low rep and high rep work. However, on the whole, the advantage you get from working in the hypertrophy range isn’t nearly as big as people seem to think; maybe a ~10-15% advantage per unit of effort invested at most. 2. You can absolutely grow effectively when training with low reps and high reps. In fact, mechanistic work has shown that although different rep ranges trigger similar elevations in protein synthesis, the signaling pathways activated to produce that growth response are actually somewhat different. You’re probably missing out on some growth if you confine yourself to a single rep range, even the “hypertrophy range.” My assumption is that individual signaling pathways would habituate to a single stimulus faster than multiple signaling pathways would habituate to slightly different stimuli. 3. Due to the sheer amount of variability we’re looking at, both within studies and between studies, it’s probably not wise to assume that a single rep range will be the best for everyone. Some people and some exercises just seem to do better with higher reps or lower reps. “High quality sets refer to those that employ exercises that are likely going to be limited by the muscle you’re trying to train, through the longest range of motion you can maintain with safe form, taken within 2-3 reps of failure*, and performed when you’re adequately recovered from your previous set (generally around 1.5-2 minutes of rest for isolation lifts, and 3-5+ minutes for heavy compound lifts).” “*Failure defined as absolute failure for exercises like curls or delt raises where injury risk is low, and technical failure for exercises like squats or deadlifts where injury risk is higher.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 163/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs “Speaking purely anecdotally, here are my 100% bro-certified, entirely not-evidence-based observations about the rep ranges that tend to work best for several key lifts: Squats and deadlifts: Sets of 3-8 for people with a strength sports background. You’re probably strong enough that more than 8 reps gets too metabolically taxing. Sets of 5-10 for newer lifters, or people with bodybuilding background. It’s typically a bit lower for deadlifts than squats, because letting your technique slip as you fatigue is easier with deadlifts. Rows: Sets of 8-15. People often make the mistake of going too heavy and turning rows into a hip hinging exercise more so than a lat exercise. While I have my bro hat on, cheaty rows are a pretty effective accessory lift for improving your deadlift, but don’t tend to be a great lat builder. Pull-ups/Chin-ups: Sets of 5-10. Pull-ups lend themselves to lower reps than rows because it’s harder to use momentum to cheat the movement. Additionally, people tend to start compromising range of motion with higher reps. Barbell pressing of all sorts: Sets of 5-10 tend to work best here. Too heavy, too often tends to beat up people’s elbows and/or shoulders, and a lot of people find that higher rep sets seem to be limited more by their anterior deltoids than their pecs (bench or incline), lateral deltoids (overhead press), or triceps (all types of pressing). Dumbbell pressing of all sorts: Sets of 8-15 in general. With weights that are too heavy, balance can become problematic, so you waste a lot of energy just controlling the weight instead of training the muscles you’re trying to train. Unilateral lower body work: Sets of 8-15 in general. Again, the weight needs to be light enough that you can work the target muscles and train the movement effectively instead of turning the exercise into a balancing act, but they also need to be heavy enough that metabolic fatigue within the set isn’t going to start making balance problematic toward the end of the set. Any sort of isolation lift or machine work: Sets of 8+. With isolation lifts, you don’t really have to worry about systemic metabolic fatigue, and going too heavy can irritate a lot of people’s tendons since generally you can work the individual muscle through a longer range of motion than you’d be able to with a compound lift. Regarding machine work, low reps on machines just seems silly and anecdotally just doesn’t seem to work very well.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 164/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs “As a general rule of thumb: Aim to get 60-70% of your work sets in the rep range that you personally find works best for you, and get 15-20% of your sets with heavier weights/lower reps and about 15-20% of your work with lighter weights/higher reps.” The “Hypertrophy Rep Range”- Stats and Adjustments https://www.strongerbyscience.com/hypertrophy-range-stats-adjustments/ Addendum to the previous article with updated data. Cool for data nerds. Avoiding Cardio Could Be Holding You Back https://www.strongerbyscience.com/avoiding-cardio-could-be-holding-you-back/ The news that nobody likes to hear: “My general recommendations: 1. Start slow. 2 sessions per week, both low intensity, and only 20-30 minutes per session with your HR around 130, or 60-70% of max heart rate. A bike is best, but incline treadmill walking is also a good alternative. 2. Only increase aerobic training load when you need to. Track your resting heart rate (measured first thing in the morning) and the work rate you have to maintain to hit a HR of 130. As long as your resting heart rate is trending down and/or you can pedal faster/against more resistance or walk faster/at a greater incline week to week, then don’t make increases. 3. Make increases slowly – 10 minutes more aerobic work per week. Evaluate your conditioning as you go. Your resting HR should end up somewhere in the 50s, and you shouldn’t have any issues recovering between sets. You should notice that the amount of training you can handle has increased quite noticeably as fatigue during training decreases, and recovery from training increases. Once you find your minimum effective dose for maintaining that level of conditioning, stay there – don’t do more for its own sake. 4. Once you reach three weekly sessions of 40 minutes apiece (again, only making increases as needed), evaluate your level of conditioning again if you’re still not sufficiently conditioned (see the previous point). 5. If your aerobic fitness plateaus at that level of low-intensity training, you may need to start including interval training. Start conservatively – 3-4 rounds of 1 minute intervals with 2-3 minutes of rest in between. Choose low-skill movements (NOT sprinting or weightlifting) like cycle sprints or kettlebell swings. Again, monitor improvements and only increase as necessary. 6. Do 2-3 sets to failure per muscle group, per week. Save this for your accessory work – going to true failure on squats or deadlifts regularly probably isn’t the smartest idea. You can get the same local aerobic adaptations with safer exercises. This is perfect for isolation work, actually. If someone tries to hate on you for being a bro and doing pec flyes or leg extensions, you can say you just care about maximizing mitochondrial biogenesis, thank you very much.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 165/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs The best graphic: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 166/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs James Krieger Notes All of the notes for James Krieger are taken from his specifically peer-reviewed articles found here: https://www.researchgate.net/profile/James_Krieger3 Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men Brad Schoenfeld, Bret Contreras, James Krieger, et al. Medicine & Science in Sports & Exercise. 2018. https://www.researchgate.net/publication/327286690_Resistance_Training_Volume_Enhances_ Muscle_Hypertrophy_but_Not_Strength_in_Trained_Men “The present study shows that marked increases in strength can be attained by resistance-trained individuals with just three 13-min sessions per week, and that gains are similar to that achieved with a substantially greater time commitment when training in a moderate loading range (8–12 repetitions per set). This finding has important implications for those who are time-pressed, allowing the ability to get stronger in an efficient manner, and may help to promote greater exercise adherence in the general public. Alternatively, we show that increases in muscle hypertrophy follow a dose–response relationship, with increasingly greater gains achieved with higher training volumes.Thus, those seeking to maximize muscular growth need to allot a greater amount of weekly time to achieve this goal. Further research is warranted to determine how these findings apply to resistance individuals in other populations, such as women and the elderly. Volume does not appear to have any differential effects on measures of upper-body muscular endurance.” Super long Rich Piana 8 hour arm workouts not likely to be necessary for gains, but generally the more volume the better for hypertrophy until your maximal stress limit where gains decrease and progress may decline. Resistance Training Combined with Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial Todd Miller, Stephanie Mull, Alan Aragon, James Krieger, Brad Schoenfeld International Journal of Sport Nutrition and Exercise Metabolism. 2017. https://www.researchgate.net/publication/319499045_Resistance_Training_Combined_With_Di et_Decreases_Body_Fat_While_Preserving_Lean_Mass_Independent_of_Resting_Metabolic_ Rate_A_Randomized_Trial Terms: RT - Resistance Training, RMR - Resting Metabolic Rate “Significant reductions in fat mass were achieved by all experimental groups, but results were maximized by RT+DIET. Only the RT group showed significant increases in lean mass.” “Findings of this study indicate that a total-body RT program combined with a caloric deficit is a viable strategy for reducing body fat while preserving lean mass in obese, premenopausal women. Positive results do not appear to be related to increases in RMR. Given the health-related implications for carrying excess body fat, these findings indicate that diet is the paramount consideration for https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 167/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs combating obesity and combining nutritional prescription with RT appears to help optimize changes in body composition.” “These results reinforce the fact that nutritional intervention combined with exercise is paramount with respect to fat loss, with exercise providing a supplemental but important role in the process.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 168/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Jim Stoppani Notes All of the notes for Jim Stoppani are taken from his peer-reviewed articles found here: https://www.researchgate.net/scientific-contributions/2113769631_J_Stoppani or from his YouTube channel videos found here: https://www.youtube.com/user/DrJimStoppani/videos Effects of Ibuprofen and Vicoprofen on Physical Performance After Exercise-Induced Muscle Damage Jaci Vanheest, Jim Stoppani, et al. Journal of Sport Rehabilitation. 2002. https://www.researchgate.net/publication/291815957_Effects_of_Ibuprofen_and_VicoprofenR_o n_Physical_Performance_after_Exercise-Induced_Muscle_Damage Summary: “The drugs had no significant effect on performance throughout the 5-day evaluation period. Pain was lower at days 4 and 5 in the VIC group than in P. Conclusions: It appears that Vicoprofen reduced pain after muscle damage, but the drug interventions did not enhance performance in aerobic and agility tasks.” Reverse Thinking on the Bench Press https://www.youtube.com/watch?v=pZoBTXmMsC8 Upper pec involvement may increase by as much as 30% when doing reverse grip bench press. Unrack bar in regular, drop to chest and switch to reverse grip, hands wider than shoulder width, arch down to lower chest (not same line as the regular bench press). Cardio Acceleration vs. Steady-State Cardiou https://www.youtube.com/watch?v=1zxIj8muKqA LISS for 30 minutes -orCardio Acceleration: About 1 minute of cardio in-between sets, a form of HIIT. Suggests that cardio acceleration is best for lifters for efficiency of workout/ quality of the cardio. Can You Take Creatine When Dieting to Get Lean? https://www.youtube.com/watch?v=nfD2JaJu55Y Creatine doesn’t stop fat loss. Water retention can be a minor issue on creatine, but it all is store in muscles, but if it is an issue switch to HCL (Creatine Hydrochloride) to get same load. My Take on the Paleo Diet https://www.youtube.com/watch?v=IiHWli6QX4Y https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 169/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Not a very good diet for athletes according to Dr. Stoppani. Need fast digesting carbs/ sodium. Puts you at a disadvantage for muscle growth. Pre-Workout Must Have Ingredients https://www.youtube.com/watch?v=Zsfa9wbeq0A 1. BCAA’s, 5-6 grams - Leucine, Isoleucine, Valine (2:1:1 ratio): For energy and blunting fatigue. Valine is BCAA champion, blocks tryptophan, tryptophan uptake produces serotonin (bad for workouts). 2. Beta-Alanine, 2 grams - Blunts fatigue. Produces carnosyn. Can be tingly. 3. Creatine (HCL), - Needs to be taken over a long period of time. 4. Betaine, - Modified form of glycine (trimethylglycine) 5. Citrulline Malate, 6 grams (2:1 ratio of citrulline to malic acid) - Arginine is poorly absorbed, citrulline is more readily absorbed. 5 Pillars of Supplementation https://www.youtube.com/watch?v=_EYrzbrLBSw Built on the foundation of Nutrition. Everything else just supplements. Ingredients: Efficacy and safety are the two main concerns. Must work in both lab and gym. Shouldn’t be unsafe/ untested. Citrulline vs. Arginine argument - arginine not good at being absorbed, citrulline is preferred to get the same job done. Form: Use the right form to get the job done. Creatine argument (HCL vs. monohydrate): solubility, and body’s use of those ingredients. Fast energy should be fast, Dr. Stoppani argues that monohydrate is slower due to lower solubility. Dosing: How much is in the supplement - if not at the proper dose, won’t be effective. Ibuprofen example: 200 mg effective dose on ibuprofen, must hit that amount for effectivity at least. Research effective doses of ingredients. Synergy: Should be able to work synergistically with other ingredients. BCAA’s + creatine. Timing: When to take the supplement - certain ingredients are better at certain times. Typically, use pre- and post-workout supplementation to support effects. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 170/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Dr. Jordan Feigenbaum Notes All of the notes for Dr. Jordan Feigenbaum are taken from from the Barbell Medicine Blog found here: https://www.barbellmedicine.com/resources/ or from his YouTube Barbell Medicine videos found here: https://www.youtube.com/channel/UCMcGFPjX2aQy31KYdEvT2-Q/videos To Be A Beast https://www.barbellmedicine.com/584-2/ “Your individual goals, training, genetics, history, and compliance will determine exactly what you need to do to get where you want to go.” Counting macros > simple calorie counting. “My argument hinges on the fact that macros determine total calorie intake whereas a specific calorie level does not specify a particular macronutrient level, a known variable in total caloric expenditure. The fact that differing macronutrient levels also influence things like satiety, muscle protein synthesis, food reward, etc. all support my bias that macros are relatively more important than calories when discussing nutrition protocols.” “So my initial suggestion to all folk looking to start an intelligent nutritional plan is this: Use MyFitnessPal to track your intake over a week WITHOUT CHANGING your current intake and get the scoop on what you’re actually taking in and how you respond to that level of calories and macronutrients.” Sex Goal Calories (kCal/lb) Protein (g/lb) Carbohydrates (g/lb) Fat (g/lb) Male Recomposition 12.75 1.15 1.25 0.35 Male Fat Loss 11.43 1.25 1 0.27 Male Muscle Gain 16.9 1.1 2 0.5 Female Recomposition 12.62 1.1 1.2 0.38 Female Fat Loss 11.35 1.15 0.9 0.35 Female Muscle Gain 14.9 1 1.6 0.5 https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 171/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Following is an awesome case-by-case example of how he breaks down typical dietary considerations in clients. Well worth the read. General Strength Training Template for the Intermediate/ Advanced https://www.barbellmedicine.com/scivationstrong/ “Workout 1 Competition Squat x 1 @ RPE 8, 5 @ RPE 8 x 3-5 sets 2 count Paused Bench x 4 @ 7, 4 @ 8, 4 @ 9 x 3-4 sets Romanian Deadlift x 7 reps @ 6, 7 reps @ 7, 7 reps @ 8 x 4 sets Workout 2 Competition Bench x 1 @ RPE 8, 5 reps @ RPE 8 x 4-6 sets 2 count Paused Squat x 4 @ 7, 4 @ 8, 4 @ 9 x 3-4 sets Press x 7 reps @ 6, 7 reps @ 7, 7 reps @ 8 x 4 sets Workout 3 Competition Deadlift x 1 @ RPE 8, 5 @ RPE 8 x 3-5 sets Touch n Go Bench Press x 4 @ 7, 4 @ 8, 4 @ 9 x 3-4 sets Front Squat 7 reps @ 6, 7 reps @ 7, 7 reps @ 8 x 4 sets Dumbbell Incline Bench 8 reps @ 6, 8 reps @ 7, 8 reps @ 8 x 4 sets” General Physical Preparedness Days - 25-30 min steady state cardio @ RPE 6 (conversational pace) - 6-8 minutes of upper back work (no sets to failure) - 6-8 minutes of ab/trunk work (preferably isometric in nature) - Mobility/active recovery, if necessary https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 172/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Handy RPE Chart: Why RPE? 1. Accounts for an individual’s variability in performance. 2. Provides optimal training stress. 3. Improves a lifter’s physical self awareness. Why not RPE? 1. Poor RPE gauging: over- and under-estimating both real issues with newer lifters. 2. Planned progress is limited. The Truth About Belts https://www.youtube.com/watch?v=3coLPynaROs&feature=youtu.be If you expect it to work, it will likely work to help you out. Not shown to impact muscles negatively (“core”) - controls abdominal pressure, doesn’t completely negate the use of your abdominal muscles. Use it on last warm-up and all worksets on squat, deadlift, bench press. 10 Scientific Things You Need to Know About Creatine https://www.youtube.com/watch?v=ffLWfXb2zGs&feature=youtu.be 1. Creatine Monohydrate is prefered form. 2. Dosing: Maintenance dose is ~5 grams per day, ~20 grams per day to load. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 173/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs 3. Responders and non-responders exist: 30% respond, 30% show some response, 30% show no response. 4. Creatine is not shown to be dangerous, long term, to any organ system. 5. Creatine may alter BMR panel (which falsely shows issues with kidney function). 6. Creatine may increase water retention up to 1-2 kg of water weight. 7. Caffeine and creatine have no impact on each other (unless you’re loading creatine in which case you may want to avoid caffeine as it may impact your gastrointestinal system and cause distress). 8. Carbohydrates not needed to aid in uptake of creatine - creatine does improve glycogen storage which increases overall performance. 9. Creatine increases muscle satellite cell recruitment, meaning you get more muscle protein synthesis per unit of exercise. 10. Creatine shows improved cognitive ability. Training Specificity https://www.youtube.com/watch?v=RdI5PPY7aVs&feature=youtu.be Specificity is very important in a good program, regarding smart choices involved in why you’re doing what you’re doing. How long do you benefit from being 100% dialed in on a specific goal? Recall the law of diminishing returns - if you constantly hammer the same thing, you will eventually see less and less gainz despite more and more work. Set goals for each training block - meso’s, microcycles, macrocycles. You’re probably not overtrained, you’re probably just training wrong. If anything, you’re likely undertrained. And the whole thing of overtrained = probably just under-recovering. Sensitivity to training dependent on your age, gender, physical qualities, training history, amount of testosterone, etc. For non-competitive lifters - do variations, do assistance lifts. For competitive lifters - do variations occasionally, economically use training specificity. 7 Rules to Optimize Protein Intake https://www.barbellmedicine.com/7-rules-to-optimize-protein-intake/ 1. You will eat enough protein each meal. In this case, the amount of protein that yields ~3-4g of leucine, a branched-chain amino acid (BCAA). 3-4g of leucine per meal has been shown to maximize muscle protein synthesis. 2. You will optimize meal frequency. “Every time a large enough dose of protein is ingested, i.e. one that provides enough leucine and EAA’s to push the MPS reaction over the edge, there’s a 3-5 hour refractory period that must transpire before another dose of protein (at a meal/shake/etc) will yield another bout of MPS.” Basically, eat 3-5 times per day, with 3-5 hours in-between each time. 3. You will determine optimal protein intake by taking rules 1 and 2 into consideration with total calorie intake, age, and gender (to maximize per meal muscle protein synthesis). Factors to consider: https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 174/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs a. Gender - Males need slightly less protein per pound than a weight and age-matched female. Lean body mass also plays a role. b. Age - The older you are, the more protein you should be consuming. c. Dietary Preferences - Vegans need more protein; the higher quality, more amino-acid complete protein you consume the less of it in general you need to consume compared to lower quality less amino-acid complete proteins like those from plant sources. 4. You will not listen to bros who tell you that you only need x grams of protein per day. 5. You will not listen to bros who tell you that you can only absorb x grams of protein per meal. 6. You will not get lured into buying expensive protein with suboptimal amino acid profiles. “Whey trumps casein on satiety, MPS rates, and time that it keeps plasma (blood) amino acid levels elevated. In other words, all the nonsense the bro at GNC regurgitates about casein being a slow digesting protein that is good to take at night because it slowly releases amino acids from the GI tract is BS.” 7. You will not fall into the trap of megadosing protein, because gainzZz. “There is an actual upper limit to useful protein intake, i.e. there is an inflection point where increased protein dosing does not yield improvements in performance, muscle protein synthesis, aesthetics, etc. This point is obviously different for many people, but I could make a pretty strong argument to avoid intakes in excess of 300g or so for anyone who is under 350lbs.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 175/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Dr. Layne Norton Notes All of the notes for Dr. Layne Norton are taken from from the Biolayne blog found here: https://www.biolayne.com/blog/author/layne-norton/ or from his YouTube Biolayne videos found here: https://www.youtube.com/user/biolayne/videos or from his more specifically peer-reviewed articles found here: https://www.researchgate.net/profile/Layne_Norton2 Optimal Protein Intake to Maximize Muscle Protein Synthesis Examinations of Optimal Meal Protein Intake and Frequency for Athletes Layne Norton, Gabriel Wilson. Agro Food Industry Hi-Tech. 2009. https://www.researchgate.net/publication/288150322_Optimal_protein_intake_to_maximize_mu scle_protein_synthesis_Examinations_of_optimal_meal_protein_intake_and_frequency_for_athl etes “Leucine is responsible for most of the anabolic effects of a meal and current research suggests that 3g (~0.05g/ kg bodyweight) of leucine is required to maximize this response. The MPS response to a mixed meal is only 3 hours long despite producing elevations in amino acids for 5 hours, thus athletes maximizing MPS will require inducing this response multiple times throughout the day. Consuming multiple meals per day containing 3g of leucine may be beneficial in maximizing MPS.” “Current research suggests that the amino acid leucine is responsible for much of the anabolic properties of a meal and maximization of MPS in response to a meal is dependent upon consuming sufficient leucine (3g or ~0.05g/kg bodyweight) to saturate the mTOR signalling pathway. The amount of protein required at a meal to achieve this outcome will differ based on the leucine content of the protein source with leucine rich protein sources like dairy, egg, meats and poultry being preferable to leucine poor sources of protein such as wheat.These leucine rich meals should be consumed multiple times per day and consumption of carbohydrate with free form essential amino acids ingested between whole protein meals may further optimize MPS, possibly by overcoming refractoriness.” Sodium, Water, Carbs… Oh My. What to Adjust for a Proper Peak? https://www.biolayne.com/articles/contest-prep/sodium-water-carbs-oh-my-what-to-adjust-for-aproper-peak/ Layne doesn’t support adjusting water, carbs, or sodium in a peak for contest, but instead just giving yourself enough time to lean out and diet to your desired level of leanness. Layne suggests continuing to drink water, eat carbs, consume sodium at pre-existing levels prior to show. Blood Flow Restriction Training: The Next Generation of Anabolic Exercise https://www.biolayne.com/articles/training/blood-flow-restriction-training-the-next-generation-of-a nabolic-exercise/ https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 176/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Blood Flow Restriction (BFR) or Occlusion training, just cutting off blood flow just enough to augment training via accumulation of metabolites. Allows athlete to use much lower weights than normal to still achieve sizable anabolic responses. Good for giving joints/ ligaments/ tendons a break from heavy lifting. “BFR isn’t a replacement for heavy training, it is a supplement. It is also very useful for people who can’t train heavy due to injury or deloading. However, occlusion provides several long term benefits that regular heavy training doesn’t.” Best Form of Cardio for Bodybuilding? https://www.biolayne.com/articles/contest-prep/best-form-of-cardio-for-bodybuilding/ “Endurance running or walking caused significantly more decrements in the development of optimal hypertrophy compared with cycling. This is also in accordance with a study that compared cycling with incline walking on a treadmill (a very common cardio practice in bodybuilding community) and found that cycling was significantly better for achieving hypertrophy when combined with resistance training compared to incline treadmill walking. The researchers concluded that the differences observed here were likely due to the fact cycling requires more hip flexion and multi-joint activation of muscles involved in exercises like squats and leg presses compared to endurance running and walking which are not similar movements to any leg exercises that produce muscular hypertrophy. It should be noted that sprinting is quite a bit different than endurance running and is superior for muscle mass due to the hip flexion required during sprinting, making it more similar to exercises like squats & leg presses vs. jogging.” “Additionally, it has been demonstrated that rowers who added high intensity resistance training (with rows) to their protocol had similar strength and hypertrophy gains compared to a group of non-rowers who followed the same resistance training Protocol.” “They essentially demonstrated that the longer the bout of cardio was, the greater the impairment of strength and hypertrophy. Interestingly, they found that short, high intensity bouts of cardio like repeated sprinting actually had no negative impact on strength and hypertrophy development.” “Perhaps even more interesting was that further analysis of the literature on cardio demonstrated that not only was short duration, high intensity cardio better for strength and hypertrophy, it was also superior for fat loss.” Carbs at Night: Fat Loss Killer or Imaginary Boogeyman? https://www.biolayne.com/articles/nutrition/carbs-at-night-fat-loss-killer-or-imaginary-boogeyman “So unless you are obese, not only does your metabolism NOT slow down during sleep, it actually increases! The idea that you should avoid carbs at night because your metabolism slows down and you won’t ‘burn them off’ definitely doesn’t pass the litmus test.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 177/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs “If you ate carbs less frequently with further time between carb dosings, you would be less hungry because your own body would ramp up systems that deal with endogenous glucose production, and keep your blood glucose steady. When you consume carbs every 2-3 hours however this system of glucose production (gluconeogenesis) becomes chronically down regulated and you must rely on exogenous carb intake to maintain your blood glucose levels.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 178/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Barbell Medicine Podcast Notes All of the notes from the Barbell Medicine Podcast are taken from from their podcast archives found here: https://www.barbellmedicine.com/tag/podcast/ Episode #18: Body Fat, Training Volume, and Do You Even Lift? https://www.stitcher.com/podcast/jordan-feigenbaum/barbell-medicine-podcast/e/51794318 Can you get stronger while not gaining a ton of weight overall (in either fat or muscle) e.g. in a weight loss situation? Definitely possible to gain strength in maintenance, but tradeoff is at the expense of the rate of strength increase that you could have vs. gain of body mass. As long as your programming is constructed in the context of the situation that you’re in, you can gain strength during a cut/ maintenance, it will just be much slower. Most of the issue involved in you not getting stronger is likely that your programming is inappropriate - if you’re at a good weight. Other factors come after those two. Jordan - volume is king over intensity in regards to optimal training. How to look like you lift? Eat intelligently, train intelligently with long term development in mind for 10 years without missing sessions. You’ll need volume to develop hypertrophy, eat for muscle protein synthesis, sleep regularly, stay healthy. If you’ve adapted and no longer seeing results, titrate in volume to increase response. Starting Strength Linear Progression Tips and Tricks https://www.stitcher.com/podcast/jordan-feigenbaum/barbell-medicine-podcast/e/50311213 Why they think you should do a linear progression: Novice means you can still add weight to the bar every session. Most people mistake when they move up into intermediate - form mistakes, rest timing, extreme overreaching. Don’t want to stall too quickly - try to continue to progress as long as you can, so extreme jumps in weight/ volume are not necessary. Artificial Intermediates do exist. Strength training is safe, effective, at attacking pathophysiology of obesity. All of it is scalable to all levels of training, and can be done safely on day 1 if trained correctly. Stair step all of your lifts up bit by bit, 3x5 @100, if good then 5x5@ 100, then 3x5 @ 105, then 5x5 @ 105, etc. Episode #26: The Nuances of Obesity, Feat. Dr. Spencer Nadolsky (Part 1) https://www.youtube.com/watch?v=QTQ8guhaTU4 30+ BMI = Obesity. 40+ BMI = Class 3 Obesity. Waist = bigger than 40 inches, more likely to die. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 179/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Eat less, move more - matra doesn’t work consistently with obese and super obese. Our body fights us as we try to lose weight - tries to maintain homeostasis. Typical diet advice seems to fail most people - “quit carbs, get off the couch” isn’t sufficient most of the time, creates a negative feedback loop. People want magic diets, which are sold to them as stuff like Keto/ Carnivore/ etc. are in that they can lose insane amounts with no issue, and when they fail cause issues. Proper tracking, exacting measurements, specific guidelines involving conservative consumption therapy is likely best for true obese people to lose weight. Episode #27: Managing Obesity with Exercise and Nutrition (Part 2) https://www.stitcher.com/podcast/jordan-feigenbaum/barbell-medicine-podcast/e/54575245 Fitness needs to become a big part of your life for weight loss to truly work. Surgery and drugs are options for high spectrum BMI and comorbidity (second negative health condition alongside BMI issues). Podcast gives them, not going to restate. Surgery (gastric bypass) often has great results. Tracking calories and macronutrients is far and away the best method, coupled with fitness becoming a large part of your life (borderline obsessed, but not so much that it takes over your life. Exercise is, for overall health, necessary. 2 days a week is likely the minimum effective dose for working out. Taking psychosocial context of your life into picture regarding your training abilities/ schedule/ resources, start with minimum 2-3 days of lifting/ resistance training and 1-2 days of conditioning. Move up in complexity and progressive overload as you continue to work over time. Interview with Alan Thrall: Nutrition, Weight Loss, and Strength Training https://www.stitcher.com/podcast/jordan-feigenbaum/barbell-medicine-podcast/e/49964856 General answer to question: Can you train and build muscle, and lose weight at the same time? Maybe if you’re very undertrained, maybe if you’re extremely obese. Strength training to augment diet, helps with compliance. Single ingredient foods only is one of the best dietary interventions, even before quantity - then meal number goal (3 a day, 4 a day, 5 a day) - then macros/ calorie counting. 1 gram of protein per pound of bodyweight (up to 250), 1 gram carbohydrate per pound of bodyweight, fat in grams should be about 25% of body-weight (200 pounds = 50 grams). Keto diet not optimal for lifters or those looking to put on muscle. At some point, you can only get so strong at a certain weight - to get better, you’d need to get bigger. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 180/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Episode #22 - The Programming Podcast, Part 1: Why Harder Does Not = Better https://www.youtube.com/watch?v=9IEFJ_90vGE Productive Stress: Any training stress that improves the desired outcome(s). Stronger, bigger, both. Non-Productive Stress: Any training stress that does not improve the desired outcome(s). Whatever doesn’t improve your overall performance. Recognizing your individual response to stressors and training differences is key to better addressing your own unique training needs. Resensitizing yourself to training stressors can go long ways towards building up your performance. (Switching rep schemes, sets, variations, deloads.) Stressors can have a wildly vast period of times where your body can respond and recover from a stress - no guaranteed timeline regarding fatigue recovery. Performance Fatigue-Ability: Given stressors that may impact your ability to train, physically detrimental stressors. Perceived Fatigue-Ability: Psychological stressors, mood state, elevation, perception related to ability. Tons of variability in fatigue influence, very hard to measure. Dr. Jordan Feigenbaum does not recommend wearable tech, not good guides for fatigue, recovery capacity, workload, etc. More highly trained athletes can handle more fatigue. Work capacity can decay extremely quickly - tolerance of training goes down quickly. Being in a Novice LP for longer than 6 months is inappropriate - either incorrect programming, lack of intensity, or poor progression. Adaptation to physical training, for outcomes that we are tracking: Your body will adapt in a way specific to the stress that you put on it, not in some other random way. Measurement should be sensitive and specific enough to inform your coaching/ training. 1RM is a good metric of strength, single at RP8 (1 rep at 3RM) good to tell you about your current overall training effectiveness. Male, younger, genotype specificity, history of athleticism, strong diet, all good indicators of better response to training stress. 70-83% of 1RM is likely the money range for intensity for training the lifts in volume, likely 5% lower for older people. General suggestion seems to be you maintain volume but lower the intensity in order to train up your work capacity until you can manage the force and fatigue. Sub-maximal is okay so long as it continues to drive adaptation. Volume threshold seems to be the best answer. Humans are not robots, not calculators, training variability based on fatigue/ individual factors/ other factors can cause people to fail and can be detrimental to training. Foam rolling has no mechanisms by which they can/ should work. Foam rolling/ massage works under Perceived Fatigue Ability - works on your psychological state, but does nothing to fix Performance Fatigue Ability issues. To improve recovery: Train more with appropriate training methods, sleep more, take a ton of drugs. Also eat more. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 181/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Episode #22 - The Programming Podcast, Part 2: Why Running It Out and Getting Fat is a Bad Idea https://www.youtube.com/watch?v=JCPAffRLtNo There is known to be a massive variability between all trainees - how are you defining work, what are you defining as the outcome, are they working hard, is intensity correct for the individual, not everyone responds to the same stressors the same Way. Arguing that everything will always work the same way on every single person and gets results always is patently false. Novice, Intermediate, Advanced is rejected by Dr. Feigenbaum and Dr. Baraki, they both find Novice and Post-Novice to be more useful. If you can continue to add weight every week for your sets across, then you are no longer a novice. Non-specific criteria are the issue for “Intermediate” and “Advanced” criteria, too broad. Training resistant individuals should increase dose, not decrease dose - less athletic, less male, older, chronic medical conditions, low testosterone. Every time that you train, you are imparting less stress on yourself, and your recovery is increasing, so your adaptability is at an all time low - you’re receiving less benefit per unit of exercise, so you need more exposure not less. If intensity was primary driver, 1 set of 5 heavy squats should be enough to drive full growth. Progress as absolute stress goes up should continue, but that’s not what we see. At some point, you need more stress, more frequency, more volume. Claiming a program is optimal for everyone, then someone fails at your purported results, that statement places implicit blame on the individual rather than training resistance/ outside issues. If your waist is over 40 inches, gaining muscular body weight is likely not the answer. Gaining fat at this point likely is going to create a negative feedback loop. Stress, lack of sleep, modifiable but likely huge impacts on your training sensitivity. Alcohol use, hypogonadism, low testosterone, smoking, general stress, previous level of activity being too low, all impact training sensitivity also. Muscle hypertrophy is volume dependent, not intensity dependent. You should be training more over time, not less, more than likely (with extremely rare circumstances). If you want to swim faster, you’re gonna have to swim more. If you want to lift better, lift more. Episode #24 - The Programming Podcast, Part 3: A Bipartisan Look at Volume, Intensity, and Programming Variables https://www.youtube.com/watch?v=kI6QwgKLP0M You can use Repeated Bout Effect to your benefit, hammering your body via large volume over time can still create hypertrophy. The higher degree of response to training variables that you have, the more robust response to that training you are likely to have. The more training you get in those specifically trained effects, the less response you have over time to those same trained feats. Volume = Sets x Reps only. Tonnage not a terribly useful metric, intensity more useful. https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 182/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Interindividual variability means that any program can work if applied to the right trainee, but inversely any program can fail horribly given the wrong trainee. Meaning, the consideration of a “good” program or a “bad” program depends on your individual variables and application and response, and all guidelines given by Dr. Baraki and Dr. Feigenbaum are suggestions based on given research and trends fitting within models that work for many if not most but not all people. Complexity within bodies can mean that logically concluded outcomes won’t happen, or things that you think should work may not, so periodically re-thinking/ re-evaluating/ re-implementing new information is important. Ensuring that your training stress is appropriately high to merit general physical adaptations - if the stress is not high enough and no adaptations are presenting, it is likely time to increase stress. “Moving arbitrarily sized weights through space.” Important to start with a novice program, but ending weight amounts at the end of a novice program are of little long term importance. Specializing early on in your lifting program is not recommended. Compliance and consistency in diet and training is paramount. Four things that improve force production: 1. Genetics 2. Anthropometry (measurements and proportions of your body) 3. Hypertrophy** (more important the longer you train) 4. Neuromuscular Changes** (higher in the beginning) ** are the primary changeable drivers of your ability to produce force throughout your lifting career. Highest level performers are those who carry the most lean body mass. Post Novice stage, the suggestion is to increase you long term strength potential you’ll need to increase your skeletal muscle as quickly as you possibly can. Volume is largest driver of muscular hypertrophy - the more sets you do, the better the dose response. Hypertrophy response is independent of intensity so long as you’re doing the appropriate volume, meaning past about 60-70% 1RM there is little more impact on hypertrophy as that is maximal motor unit recruitment but it’s more fatiguing and limits the number of sets that you can do. If you overstress and become over-sore, you need to change up a bit to maintain a volume that doesn’t absolutely destroy you. 70% is about where both Dr. Feigenbaum and Dr. Baraki both program most of their clients at. “Adding weight to the bar does not add more hypertrophy.” Dr. Feigenbaum wants it crystal clear that compromising your volume to increase intensity overall is a poor choice regarding hypertrophy. Lower volume, period, is worse for hypertrophy. Myofibrillar hypertrophy is intensity independent. Sarcoplasmic hypertrophy also intensity independent. To maximize long term strength potential, get more jacked quicker. Train more, do conditioning. Gotta do singles if you want to get good at singles and get good neural adaptations and get strong at singles, but you gotta do volume at 70-80% range to get full effect of hypertrophy (which in and of itself increases your strength potential but doesn’t https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 183/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs as directly impact your total strength). Do high intensity work to accrue strength to manage fatigue through volume sets. Not enough data to prove absolute necessity of exercise variations (though some models do show that they can be worthwhile). Variants allow you to use less volume to create novel gains with lighter weights, good at managing fatigue. Mental burnout can destroy your programming and adherence. How to evaluate your program to see if it is effective? How should variables be adjusted to be more effective?: Long term single training variables are less likely to be extremely significant. Running new variables must be done over a long enough time to show a clinically significant difference, which is not very practical in terms of adjusting and measuring variable differences. Then, trainee is significantly different enough that measuring adequately and predicting further impact is exceedingly complex. Humans are not robots. No benefit or purpose to peaking if you’re not competing/ going to a meet. Higher than 70% is still good for driving strength performance. Simple Novice Linear Progression is best to start with, to create a base of training. Doesn’t matter where you end at, doesn’t matter how long it lasts (typical 9-12 weeks but longer isn’t an issue), once it’s completed in the sense that you’re no longer adding weight to the bar, it is time to change your program, no benefit to running it out. Humans are too complex to say “This is the way, just do this.” https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 184/185 3/21/2019 Omnibus Weightlifting/ Bodybuilding Notes - Google Docs Revive Stronger Notes All of the notes from the Revive Stronger Podcast are taken from from their podcast archives found here: https://revivestronger.com/podcast/ Bodybuilding & Powerlifting with Jeff Nippard https://youtu.be/aQvE3w5T4Eo Nutritional Periodisation for the Bodybuilding: Cutting vs Bulking, essentially just down to surplus vs. deficit, protein doesn’t really change. Refeeds also considered important. Planning out phasic portions of your dietary intake. Importance of specificity increases as your skill advances. Objective measurements for development of progress gives you something to psychologically identify with as you progress. Maintaining a physique with powerlifting easier than building a good physique to begin with. Don’t start with powerlifting, start with physique work while getting somewhat stronger, then phase into powerlifting for strength if that’s your goal (strength/ physique). Jeff thinks it is possible, but if your goal is looking good then powerlifting shouldn’t necessarily be your primary focus. Mechanical tension 6-12 rep range, metabolic stress 15-30 rep range, strength <6 reps. Most of Jeff’s work comes within 6-12 rep range. Technique work is to maximize the efficiency of your movement, and to move with speed in mind. Metabolic stress work should go at the end of a workout. Less than optimal work is still better than no work at all. Consider maxing out your genetic potential then going juicy if you are absolutely, 100% committed to that path. “Do as little as you need to progress” vs, “Do as much as you can to progress”?: MRV is more attractive to Nippard. Minimal effective dose not as efficient at growth and therefore should play play backseat to MRV (even if conceptually theoretical as opposed to specific/ measurable). How easy is it to jump over into non-recoverable? Powerlifting should lean towards MRV, though, to avoid injury. Powerlifters: Slow and steady. Bodybuilding: High volume with variants. In practice, MRV is likely not super easy to track interpersonally. Risk of injury might be worth bumping up work if you want to move faster in your training. ***More coming soon!*** https://docs.google.com/document/d/1wADvxToHbwx_f5_EJ3YBoF0ZaZXySUPiPqazp5PxhwI/edit 185/185