Den kære Trine Theodora (Fra TrineTheodora.dk) har filmet hendes seneste personlige træning med undertegnede i Performance Gym Aarhus, så hvis I gerne vil se, hvordan en personlig træning eksempelvis kan se ud, så kig med nedenfor (og ja, jeg står og smiler som en retarderet hen mod slutning).
Vi trænede deadlift for at følge hendes Wendler-program og derefter et tri-set bestående af EZ-bar walking lunges, lying leg curls og hack squat. Enjoy (disclaimer: Vores prowler-tur med mig siddende på anbefaler jeg selvfølgelig ikke folk at kopiere – det var udelukkende for kameraets skyld):
Todays blog post is some great advice from Dan John. I’ll briefly give my views and his advice but I recommend you to read the full article on T-Nation.
1. Use Countdown Reps
Don’t know about this one. Might work. Do what ever makes you tick. I prefer counting from one and up.
2. The “And-One” Method
I personally find this more confusing than helpful.
3. Embrace “Ish”
This is just another way to mix things up – which is a good thing. In my mind three things are key in a program: Overload, variation, repetition – this meets practically all three demands.
4. Punch the Clock
Ohh, how this is true. Working out is not all about motivation. It does not always have to funny and motivating. Sometimes it just has to be done. These are the “punch the clock” workouts. You show up, do your job and go home. Boom. Kinda like attending soccer practice in the freezing cold on a frozen field (yup that’s Denmark in february/march for you).
This is what sets you aside from the average Gym-Joe.
5. Perform Challenges
I like this one. Most of the time I just “punch the clock”. I keep overloading and keep getting stronger but sometimes you just have to do something completely different. Like doing a 20-rep breathing squat or a curling competition (not the “sport” with the broomstick, geez). I could also be some farmer walks, sprints or something similar to a crossfit WOD.
6. The Hangover Rule
Nothing new. Sometimes you expect nothing and get everything in return. Use it. If you one day feel like crap but all your lifts are easy then go for a PR – you might get it.
7. Look for Gaps
Great advice for almost everyone. Look at your program: Are there any gaps? Yes? Fix it. No? Good.
8. Meet the Standards
Dan John’s standards:
Power Clean: 205 pounds
Deadlift: 315 pounds
Back Squat: 255 pounds
Front Squat: 205 pounds
Standing Press: 115 pounds
One-Arm Bench: 70 pounds (5 right/5 left)
Power Clean & Jerk: 165 pounds
Bench Press: 205 pounds
If you can do this in one session you’re good. If not: Keep on improving. Besides the three last exercises I’m good but the above is for a school boy so it’s kind of embarassing that I only barely meet the standards 🙂 But then again I’m not human perfection in any way.
9. Trust Your Intuition
Trust your intution. Dan explains it better than I could ever do so just read the article.
All in all you should just read the article. I won’t take credit for it. But it is good.
By the way: Please be kind and like my Facebook-page if you like what you’re reading.
This small article hasn’t been posted on T-Nation’s main webpage but solely on their Facebook page (as far as I know) but I think it’s worth a read. Maybe I’ll comment here and there.
Mike Robertsson looks on two reasons why people are not growing – non-dietary reasons that is. Are you making the same mistakes?
Two Reasons You’re Still Puny
Let’s clear this up right away: you are not a “hardgainer.” Please stop using the term. And let’s face it, if you call yourself a hardgainer it’s pretty fair to say you’ve given up on yourself. At the very least you’ve already assumed that’s it going to be ridiculously hard for you to put on any appreciable size. Bullshit.
Sure, some of us didn’t exactly hit the genetic lottery, but a lot of achieving your goals starts with your mindset. If you truly believe you can get bigger, chances are you’ll figure out ways to do it.
So let’s stop with the excuses and go over a couple of non-dietary reasons why you’re still small.
Finally someone is rejecting the idea that hardgainers are e real phenomenon. Yes, some people actually have a higher metabolism than others and yes, some people have certain illnesses that keep them from gaining but besides that hardgainers are a myth – Thomas
1. You’re Doing Too Much Volume
After working with dozens of guys who have difficulty putting on size, I’ve found a consistent theme: they train way too much.
Now, I don’t mean they’re overtraining. What I’m talking about are the guys who have a metabolism comparable to a hummingbird hooked on trailer park meth who are still trying to “burn calories” by doing way too much work in the gym.
We’ve all seen the skinny kid at Gold’s doing 57 sets of 12 different exercises. (Well, maybe I’m exaggerating a little.) But if you think I’m too off base, here’s the leg day one of my new clients was following before he hired me:
Squat, 3 sets of 10-15 reps Deadlift, 3 sets of 6-10 reps Lunges or Leg Press, 3 sets of 10-15 reps Leg Extension, 3 sets of 10-15 reps Leg Curl, 3 sets of 10-15 reps Seated Calf Raise, 3 sets of 10-20 reps
I can’t even imagine running myself into the ground like that!
If you’ve got more than five exercises on your agenda on any given day, chances are you’re either making poor exercise selections, or simply not working hard enough on the given lifts.
If you start each leg workout with two big, compound exercises (like squats and RDL’s or deadlifts and good mornings) for three to four sets and actually work your ass off, chances are you won’t be able to do six to eight more exercises after it.
And I’m not just harping on the wannabe meat-heads. There are some guys who not only do too much in the weight room, they do too much cardio as well. Apparently they think they can’t get through life without ripped abs. So when you factor in:
• A fast metabolism • Too much volume in the weight room • Cardio and a bunch of other random “stuff”
It’s no wonder they’re not putting on any size.
2. You’re Not Focusing Your Time On the Big Exercises
We already know that skinny guys love to do a ton of volume, but I haven’t pointed out that most of it’s really “junk volume” on easy exercises.
You have to not only pick the right exercises, but work your ass off on them as well. Following the Dan John rule (a modification of Pareto’s Principle), the first exercise you do everyday is going to net you eighty percent of your gains.
Training legs? Start with a heavy squat or deadlift variation.
Upper body? If it’s a push, make sure it’s either a bench or military press variation. If it’s a pull, a heavy rowing exercise or pull-up variation are really the only acceptable options.
You can whine all you want about not getting bigger, but it’s not going to happen if you continue to waste your time on junk exercises or devote an entire training day to getting jacked guns.
Big exercises first. Finishing touches later. – MR
He has big arms, right? Well, everyone wants big arms. And so do I.
A long time ago Charles Poliquin posted an article on T-Nation called The one-day arm cure. A ridiculous program consisting of an entire day of arm-training from 9 AM to 5.30 PM – now THAT’S bodybuilding for ya! (Please look past all the supplements that he encourages you to buy and take – that’s just typical T-Nation)
The thing is I’m thinking about doing a one-day arm cure myself. Just for the fun of it. But my work as an intern starts on the 19th of August alongside with me starting on my Anatomy and physiology class at Fitness Institute on the 31st of August so right now I haven’t got the time.
Maybe I’ll do this on my birthday (the 12th of January) – what a great present! This year I did a 185 kilo deadlift on my birthday. Hopefully I’ll beat that during this fall/winter.
Some time ago Chase Karnes of Elite FTS posted an article about gettng back to the basics.
While I really enjoyed reading the article I also felt like he didn’t acknowledge a lot of very sound training advice like tempo manipulation, drop-sets and so on. Because of that I have decided to decipher his article and give my on view on some of his points.
They [the lifters of the 70’s, red.] didn’t give a shit about a 3/2/3 tempo or any of that bullshit. Trust me—if you’re able to count any tempo on a lift, you aren’t using enough weight and you aren’t strong.
I beg to differ. One of my friends is front squatting +140 kilos in a 4010 tempo which is – by my standards – pretty strong. I’m not saying that you should focus solely on lifting tempo but ruling it out – especially if you’re training to get bigger – would be a mistake as it has it right in a hypertrophy oriented program.
Take away: Don’t focus entirely on lifting tempo but use it wisely.
At the end of the day, all that matters is that you’re moving more weight than you were last week, last month, or last year. That’s how you get bigger and stronger—doing more weight for the same amount of reps or more reps with the same amount of weight. I think some newer lifters think that basic progressive overload is too simple and won’t work for them. Bullshit.
Agreed. Progressive overloading applies to everyone.
Accessory work is important, but it isn’t nearly as important as deadlifting, squatting, overhead pressing, and benching. Too many guys get bent out of shape over their accessory work. That’s majoring in the minors, so to speak. Everyone wants to know the best accessory movement for this or that. The best one is the one that you do after you’ve worked hard on your main lifts and focused on getting stronger.[…] Put your focus there and keep it there.
People need to stop trying to trick themselves into thinking that they just may be getting bigger or stronger with all these fancy training protocols—tri-sets, drop-sets, muscle confusion, tempo training, short rest periods.
While this is true I still believe that some of these ‘fancy’ protocols can be used with good results. Again: Don’t put all your eggs in the same basket = use them wisely.
Stop rotating your movements so damn often. You need to learn how to squat with the barbell on your back first. You need to do this for weeks on end before you think about rotating bars or, even worse, switching to the fucking leg press to keep your body guessing. Give me a damn break. If you do the leg press over squats, you’re probably weak and will never be strong.
Agreed to some degree. Don’t change your exercises repeatedly but rotating your movements wisely when hitting a plateau or as a way to hit target muscles differently is a good way to go about it. Even then you should still focus on the big lifts. They should always be a part of your program.
Not everyone has what it takes to get big and strong. It’s just the reality of it. This shit requires hard work, dedication, discipline, and time. There isn’t any magic pill or supplement that will allow you to bypass all the hard work. If it was easy, we’d all be walking around jacked and strong. The ones who don’t have what it takes are the ones who will always be hopping around from program to program, always looking for the next new secret supplement, magic program, or top-secret exercise.
Stop jumping on every new nutrition trend. I just want to slam my head into a wall when someone is trying to put on maximum size and strength yet talks about using intermittent fasting or ketogenic diets. Those diets aren’t designed to make you big and strong.
Again great advice even though I’ve seen people get big and strong eating paleo or intermittent fasting. Don’t jump on every trend but choose good foods and keep alcohol and sugar to a minimum – that’s the short version.
Stop worrying about your precious abs. If you lose them for a little bit, that’s fine. Eating to keep abs and wanting to be jacked and strong are two conflicting goals. I’m not saying that you should get fat or lose all regard for your physique in this process, but if your abs fade, so be it. If you’re worried that hot chicks won’t want to date you because you’ve lost your abs, two things—you’re wrong and if a girl only wants to date you because you have abs, she’s pretty shallow and not worth dating to begin with.
Even though I’m not happy to admit it he’s right: It is almost impossible to keep your abs and getting big as f***. If you want to look huge next summer, eat like it and then go on a diet to shed the excess fat. It is hard work but it is the truth. And regarding females he’s also right. Although they dig abs (and they do) they will also dig you without them.
With that out in the open I still wouldn’t recommend you to get fat. Lean bulking may be too difficult but there is no reason for you to become a fat f***. Keep that in mind.
Stop eating like a bodybuilder who’s four weeks out from his next contest or, better yet, eating strict Paleo. There isn’t anything wrong with either of those things in general, but they don’t match your goals. As Dan John says, “Look at your behaviors. Look at your goals. Do your behaviors match your goals?” You’re going to have to eat a lot of food to get big and strong. I’m not saying that your health isn’t important because it is, but there will be a time when you have to eat food that maybe isn’t considered healthy to help get in some calories. It’s the reality of it. It isn’t like you’ll be eating like this for the rest of your life.
Pretty much the same as the paragraph before this one.
Main movements—squat, deadlift, overhead press, bench press
Accessory movements—chin-ups, pull-ups, dips, front squats, lunges, incline bench, close grip bench, triceps extensions, curls, sit-ups, rollouts, hanging leg raises, planks
Reps—3–10 on most main movements, 10–20 reps on squats after working up to a heavy set, 8–15 reps on accessory movements
Good advice and I agree on almost everything. The set-rep range can and must be changed every now and then but all in all good advice.
Don’t know why but I just wanted to post a video from tonights workout.
I’m currently dieting which means I’m trying to lose a few kilos and shred some fat from my body.
Why? Well, I wasn’t fat or chubby but I just feel more comfortable when my body fat is below 10 percent.
I’m using Jim Wendler’s 5/3/1-template for my deadlift and today was my +1 day. I did 5x135kg and 3x155kg before moving on to my +1 which was 171kg. Last year I did a single on 185 kilo but since then I haven’t really paid much attention to deadlifting.
This is changing and I’m going to lift more than 200 kilos this year. I promise.
Afterwards I did some pulldowns, leg curls, cable rows, curls, face pulls and some intervals outside.