The Rhino on Recovery

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The Rhino on Recovery

Post by Fat Cat » Wed May 29, 2019 8:52 pm

Powerbuilding: You Don’t Grow In The Gym
by Stan Efferding

Over 90% of the questions I’m asked at the gym or via email are about the best weight lifting routine to get huge and strong. How many sets, reps, drop sets, super sets, rest time, frequency, duration etc…?

My answer is always the same. It doesn’t matter You don’t grow in the gym, you grow at the dinner table.

It’s never the training routine that’s limiting growth, it’s always the recovery phase, eating and sleeping. The vast majority of people who want to get bigger and stronger already train hard enough to grow, they just don’t eat and sleep enough to grow. They carry a notebook and want to show me every rep and set of every workout and routine they’ve done for the past three years, but there’s not one page with a record of their meals. I feel bad for them because I know they work hard in the gym and they rarely miss a workout, but the notebook just documents all the muscle they’ve broken down and has no record of what they’ve been doing to build it up. I know because I did it myself. When I started college nearly 30 years ago there was no Internet and few reliable resources to find information about getting big and strong. I started lifting two hours a day, six days a week, doing endless sets and reps of every exercise in Arnold Schwarzenegger’s Encyclopedia of Bodybuilding. I struggled to put on five pounds a year until I finally came across an experienced lifter who told me I was wasting my time with all that lifting and told me to go home and eat. By cutting my training back to an hour three days a week and hiking my calories up to over 5,000 a day, I was able to put on 20 pounds in less than a year!

In the book outliers, they speak of the 10,000 hour rule as the necessary amount of time to become an expert at any given sport. It doesn’t apply to bodybuilding or powerlifting. PowerBuilding is not a skill like pitching a baseball, sinking a three pointer, hitting a golf ball or even playing the piano. Those pursuits require thousands of hours of practice to perfect the motor skills necessary to become an expert. PowerBuilding is very different. Lifting weights is not a skill (Olympic lifting not withstanding), it is simply a stimulus for size and strength, and it doesn’t actually build muscle, it just breaks down muscle. And lifting light weights that don’t force the body to adapt provide little to no stimulus at all for growth. Don’t get me wrong, walking around the neighborhood and doing a few curls with the pink rubber hand weights is great for your mom to stay healthy, but you’ll never get huge and strong doing her workout – I don’t care how many hours a day you do it!!

It really is this simple:

Lift heavy weights three times a week for an hour. Eat lots of food and sleep as much as you can.

That’s it. There’s nothing more to add. I’d love to be able to just stop there and trust that the person asking the question will do exactly those two things and get huge and strong.

But, there’s always a million nit picky questions to follow, the answers to which really make very little difference. People have become well informed and read everything they can about the sport, so they want to hear me confirm or negate every last theory, belief, bias, research study, proposal, hunch, testimonial and Dr. Oz episode they’ve ever watched. The truth is, it doesn’t matter. It’s always a good idea to educate yourself and keep track of your training and diet, but there is no holy grail. Using a bunch of words nobody understands and trying to explain to yourself or others every detail of the Krebs cycle has very little effect on your progress.

I’m as bad as anyone about trying to learn all the latest training and nutritional information, but I understand that 99% of progress comes from those 2 simple rules: Lift heavy weights and eat and sleep a lot. Therefore, I don’t let myself stray from the basics and I don’t waste half my time chasing the 1%, I spend most of my time and effort making sure I’m doing the 99% as hard and as consistent as I can. Train heavy, eat and sleep. Repeat.

What is heavy? Don’t over complicate the answer. If its too easy, add more weight. Repeat.

How much is enough food? If you’re not gaining muscle, eat more. Repeat.

Sure, if you try to lift too much weight with horrible technique, you’ll get hurt. Duh!

Sure, if you eat hot dogs and pizza all day, you’ll get fat. Duh!

Beyond that, don’t get caught up with all the details spewed out of the mouths of every card-carrying-weekend-online-personal-training certificate holder trying to tell you that you HAVE to keep your elbows tucked to your sides, arms perpendicular to the floor, don’t go past ninety degrees, slightly bend at the knees, breathe in, now breathe out, don’t lock out, two seconds on the way down, four seconds on the way up, 10 more, 9, 8, good, 7, 6 more, you can do it … Somebody shoot me in my “$&@:/#” face so I don’t have to listen to that any more!

Likewise, don’t stock up on bags of shiitake mushrooms, seaweed and fish eyes because you heard Japanese people eat it and they live longer. They live longer because they have 1/10 the obesity rate of Americans so the fish eyes aren’t the answer, just stop being a fat ass and you won’t drop from a heart attack four years before a Japanese person!

Don’t chase the 1%, there is no magic training routine or diet that’s going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

Again, I should stop there because I don’t care if I piss off the wanna-be’s and know-it-alls we hear advising everyone who mistakenly comes within earshot of these self proclaimed experts and perennial advisers of the masses, but I know there’s some very hard working and passionate lifters out there who are struggling to get better results and need just a little more to chew on so they don’t keep wasting endless hours in the gym and untold dollars on the latest worthless pill or potion at the store.

For them, I will peel back one more layer of this simple recipe for results, but don’t be disappointed when you see behind the curtain and find out the Wizard of Oz has no magic powers. You’ll see it’s all common-sense stuff you already know and it boils down to hard work, discipline and consistency.

1. Train heavy
Hypertrophy is best achieved in the 5-10 rep range. Lift the heaviest weight you can handle for at least 5 reps and if you can lift it more than 10 times, increase the weight. Google “Dorian Yates Workouts” to learn all about “growth sets” so you understand that maximum intensity provides the stimulus for muscles to grow, not endless reps and sets. For example, If you’re doing incline dumbbell presses and you do 10 reps with the 60’s, then ten reps with the 70’s, then 10 reps with the 80’s, then finally go to failure with seven reps plus two more assisted with the 100’s, you didn’t do four sets. The only set that counts is the growth set. The set you put maximum effort into, the one where you failed and struggled through a couple more assisted reps. You did one set. The rest of those “warm up” sets were a waste of time and only served to put unnecessary repetitive strain on your tendons and ligaments. Just do a few reps of each lighter weight to warm up on your first exercise then even fewer warm ups on subsequent exercises. Save your energy and your joints for the sets that count, the growth sets.



2. Don’t sweat the small stuff
How many sets and exercises? It doesn’t matter. I can build an entire workout around one or two max effort growth sets and go home and grow. Volume doesn’t improve results, intensity does. Don’t train for more than an hour and don’t count all the warm ups. Do one or two Max effort sets of a couple multi-joint mass building exercises and go home. Don’t follow up a couple sets of 400 pound bench presses with cable crossovers and don’t do five reps of 500lb rack lockouts for triceps then try to follow that with some cable push downs, it’s a monumental waste of time!! If you can’t grow from heavy squats, the leg extension machine ain’t gonna help you one bit so skip it and do the squats! And quit doing curls in the squat rack simply because the lighting is better and the mirror is full length!



3. Less can be more
How often? Three days a week is plenty. Push, pull, legs is still a great way to grow. Chest, shoulders and triceps one day, back and biceps another and then legs. The basic movements like bench and dips work all the muscle groups in the push chain so you don’t need a bunch of isolation exercises if any. Same is true of T-bar rows and chins for the pull chain and squats for legs.

If you are powerlifting then transition from the hypertrophy phase into the powerlifting phase about 8 weeks out from a meet and begin doing heavy doubles and triples on the powerlifting movements followed by maybe one or two sets of one or two ancillary exercises afterwards. For example, work up to two or three sets of doubles or triples on flat bench then follow that up with a heavy set or two of rack lockouts or dips and go home.

When I squatted 905 lbs raw in training, I was only squatting every OTHER week. Twice a month! I deadlifted on the alternate weeks and benched once a week. You heard correctly, I trained twice a week when I hit my 2,303 pound raw total and set the all-time world record. I would bench on Mondays and squat OR deadlift on Saturdays. Wednesdays was stretching, balance and core work. That’s it!

It’s about recovery. I didn’t do any “light” days, waste of time. I have no idea what’s suppose to be accomplished by doing a few reps with 60% of your max. What about “Speed work?”. What about it? Waste of time!! If I don’t bench heavy on a Monday night then I sure as hell don’t do some really fast light reps or a bunch of push ups. I load up the incline press with 500 pounds or grab the 200-pound dumbbells and knock out as many reps as I can or behind the neck press 315 for reps. I try to take my body somewhere it hasnt been before so it will adapt and grow when I eat and sleep.

The only reason to lift weights is to stimulate a growth response. Lifting half what you’re capable of isn’t going to stimulate anything.

I really have come to believe that all these fancy machines and “cutting edge” routines are designed BY lazy people FOR lazy people who can’t or don’t want to do the hard work necessary to get results. How many years have you been going to gyms and see the same people lifting the same weights and looking the same as they did when they started?

Don’t let that be you. Take your body somewhere it hasn’t been before then give it enough food and rest so it can adapt and grow!!! I know it’s difficult to look yourself in the mirror and admit that it’s your own fault if you’re not getting results. It’s not because you don’t know something someone else knows or haven’t figured out the right set and rep scheme or bought the right blend of supplements, it’s because you need to get back to the basics and train heavy then eat and sleep with the kind of consistency and intensity that will create results.


4. Eat lots of food and sleep as much as you can

The sleep part doesn’t need any explanation. Don’t run if you can walk, don’t stand if you can sit and don’t stay awake if you can sleep. Done.

What do you eat? The answer to this question has been made more confusing and complicated by everyone trying to sell you their version of the latest greatest diet or supplement program but it’s not rocket science either.

Eat numerous meals a day, each one consisting of a quality animal protein source (eggs, lean red meat, fish, chicken, milk) along with some complex carbs (rice, oatmeal, bread, pasta, vege’s). It’s that simple.

If you insist on percentages then go with 33/33/33 for fats/protein/carbs. If you’re gaining too much fat, reduce the calories. If you’re not gaining weight, increase the calories. Easy enough.

There’s your 99%. All the other stuff combined (meal timing, ratios, supplements, high carb, low carb, no carb, high fat, low fat, Atkins, Paleo, Zone, etc…) doesn’t add up to 1%. Most of the time, going to one extreme or another sets you back instead of improving your results.

I told you – it’s common sense. Problem is, executing a successful plan every day, every week, every month and every year is the stumbling block. It’s easy to understand, but are you doing it?

Every time I’ve reached a “plateau” in my results, I’ve never been able to solve the problem by implementing some new training routine or diet. I’ve always had to admit to myself that I wasn’t executing the 99% plan. You have to be honest with yourself about wasted workouts, missed meals or a few short nights of sleep. That’s always where the problem is. So if you see me at the gym or a show, just tell me you already know what the problem is and you’re gonna train harder and eat and sleep better. That way we can skip all the worthless postulation about the 1% and talk about something more meaningful like your family or your business.

All my best!

http://npcnewsonline.com/powerbuilding- ... gym/63930/
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Re: The Rhino on Recovery

Post by Fat Cat » Wed May 29, 2019 8:53 pm

I admit, I kinda liked this article:

"Lift heavy weights three times a week for an hour. Eat lots of food and sleep as much as you can."

That's about as concise a description of effective training as you can find.
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Re: The Rhino on Recovery

Post by powerlifter54 » Thu May 30, 2019 4:14 am

I am going to disagree on the growth set and intensity over volume arguments. Sounds great in theory and from afar, but not that practical, successful, or realistic in real life. You might not be wrong to listen to the Rhino, because he is the real deal and straight shooter. But while I have done HIT type BB and PL, and with some success for short periods, it is a very quick road to injury and frustration. I am not advocating 10x10. But to say you only get something out of your heaviest set to failure is just wrong. Raw, sauced to the gills, and being a superheavyweight also impact what he is saying.

On the other hand focusing on the 20% of concepts that give you 80% of your results is smart.
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Re: The Rhino on Recovery

Post by Fat Cat » Thu May 30, 2019 5:44 pm

powerlifter54 wrote:
Thu May 30, 2019 4:14 am
I am going to disagree on the growth set and intensity over volume arguments. Sounds great in theory and from afar, but not that practical, successful, or realistic in real life. You might not be wrong to listen to the Rhino, because he is the real deal and straight shooter. But while I have done HIT type BB and PL, and with some success for short periods, it is a very quick road to injury and frustration. I am not advocating 10x10. But to say you only get something out of your heaviest set to failure is just wrong. Raw, sauced to the gills, and being a superheavyweight also impact what he is saying.

On the other hand focusing on the 20% of concepts that give you 80% of your results is smart.
Haha, we've been bullshitting on the web for so long I knew what your take would be. If we're talking about the HIT idea of blasting out high intensity sets to the exclusion of volume work, I agree with you. Mike Mentzer is dead, let's let him rest. Soviet science was pretty clear on the value of lots of lifts at moderate intensity being the sweet spot for 80+ percent of the training load. And they were able to produce results in athlete after athlete, not just one outlier like Stan, who is "sauced to the gills".

But, the part that I really liked was that even someone who has been there and done that across power sports has to acknowledge that the essence of effective training boils down to: Lift heavy weights three times a week for an hour, eat lots of food, and sleep as much as you can.

That's advice that has been valid and present since the 1930s, but is so frequently forgotten or glossed over in the quest for some magic bullet that it hearing it repeated from an authority like him is still relevant and important.
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Re: The Rhino on Recovery

Post by powerlifter54 » Thu May 30, 2019 10:27 pm

Fat what is interesting to me, and Stan is not the only guy who says and lives this, is even as a super jacked, sauced, Smart, superheavy and gifted lifter he could not take Super heavy squats and deadlifts every week. If you are doing heavy 3s. 2s, and singles bench once a week and squat or dL once a week is about it.

Doesn’t work for most PL and not going to work for most sports.

But a lot of fun.
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Re: The Rhino on Recovery

Post by Fat Cat » Thu May 30, 2019 11:18 pm

Do you know where I could read more about his training? I might as well be reading about superheros in comparison to my own training, but it's still fun to see how giants do things.

I'm not surprised about guys who get into nosebleed territory with their weights only deadlifting infrequently though. It's like the old story Dan John tells. Someone asked him (in paraphrase):

"How long to do you take to recover between your top deadlift sets?"

"About three weeks."

I made some of my best progress, in terms of strength, when I first started out. Three times a week, bench Monday, squat Wednesday, deadlift Friday. Period. No light days, speed work, anything. I absolutely never prospered on Pavel's deadlift every day methods. A deadlift isn't like a clean and those approaches were for professional-status soviet weightlifters, not jackasses like me who wanted to grapple too.
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Re: The Rhino on Recovery

Post by Sangoma » Fri May 31, 2019 1:13 am

Frequency of training is one of my big interests. Probably because when I come across something like training once every two weeks I get an excuse to be lazy. However, it is an interesting topic, and I came across low frequency quite a few times. One of the early posts on my blog: Frequency of Training There was also a guy on Power and Bulk who claimed to deadlift heavy only once every so many weeks, and he had a respectable deadlitft.

There is something true in Sergeev's double super-compensation diagram. Sort of couple sweet spots in recovery after a heavy session.
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Re: The Rhino on Recovery

Post by Fat Cat » Fri May 31, 2019 1:33 am

Sangoma wrote:
Fri May 31, 2019 1:13 am
Frequency of training is one of my big interests. Probably because when I come across something like training once every two weeks I get an excuse to be lazy. However, it is an interesting topic, and I came across low frequency quite a few times. One of the early posts on my blog: Frequency of Training There was also a guy on Power and Bulk who claimed to deadlift heavy only once every so many weeks, and he had a respectable deadlitft.
See, for mental purposes more than physical, I HAVE to train every day. But lifting weights should just be a moderate slice of the complete training complex, IMHO. It certainly was for my 35 years of MA and 21 years of BJJ, but I think of 6 days a week as being the basic requirement. I only take the 7th day off because my waifu wanted a night open. That said, I don't put enough stress on my body with the weights I use to justify such long intervals, and I don't like to be that way anyhow.
Sangoma wrote:
Fri May 31, 2019 1:13 am
There is something true in Sergeev's double super-compensation diagram. Sort of couple sweet spots in recovery after a heavy session.
Post that shit nigga.
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Re: The Rhino on Recovery

Post by Luke » Fri May 31, 2019 4:06 am

Fat Cat wrote:
Wed May 29, 2019 8:53 pm
"Lift heavy weights three times a week for an hour. Eat lots of food and sleep as much as you can."
Sometimes it's so simple and logical you need to be reminded of it.

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Re: The Rhino on Recovery

Post by Fat Cat » Fri May 31, 2019 4:14 am

Yes.

And no. I doubt that he really recommends that for an eeeeeelite athlete preparing for a specific event, but I understand that to be the last 20 percent or so (your 8 to 12 week periodization before a contest). This formula will handle the other 80 percent of effective training; your solid “base” as it were.
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Re: The Rhino on Recovery

Post by Sangoma » Fri May 31, 2019 10:33 pm

Fat Cat wrote:
Fri May 31, 2019 1:33 am
Post that shit nigga.
The link in my post.
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Re: The Rhino on Recovery

Post by Fat Cat » Fri May 31, 2019 10:43 pm

Much obliged.
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Re: The Rhino on Recovery

Post by Blaidd Drwg » Tue Jun 04, 2019 2:13 pm

As with 90% of these types of nuggets, the factor no one seems willing to apply consistently and thoughtfully, is time (or most specifically context).

This is fantastic advice for a 2nd to 4th year gen pop powerbuilding male. It is useless for Jack or me. It's super sketchy for a FC or MA practitioner. For a BB female or a more advanced age lifter it's total garbage beyond a couple weeks or for people who just have shoddy practices.
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Re: The Rhino on Recovery

Post by Blaidd Drwg » Tue Jun 04, 2019 2:33 pm

More specifically, this will handle your base if you don't have one or the "base" you need for your sport is somewhat minimal. If that's the case....you need very little "base," you probably don't need to build size. If you do need to build size, this doesn't cut it unless you're ON or you're new.

If you don't need to build a base, you really need to maintain one (your maxes and rep maxes don't need to change appreciably to perform) you could do this 3 days a week and be fine but it would interfere with sports specific practice. You'd be better off in a great many cases, doing minimal daily practice.
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Re: The Rhino on Recovery

Post by Fat Cat » Tue Jun 04, 2019 9:09 pm

Dude, no question you know a lot but it's not coming through in those two posts. You are pretty much saying things that were either covered in the original article or in the discussion that followed. It's not insightful to say that his prescription does not fit all people all the time, we know that already, he does too. What would be helpful is this: what is your general prescription for success at "power building" (i.e., not sport specific development of size and strength) that differs from or goes beyond:

"Lift heavy weights three times a week for an hour. Eat lots of food and sleep as much as you can."

If you're willing, I bet you do having something of value to add to that. So let's hear it.
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Re: The Rhino on Recovery

Post by Fat Cat » Tue Jun 04, 2019 9:12 pm

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Re: The Rhino on Recovery

Post by powerlifter54 » Wed Jun 05, 2019 1:13 pm

No don’t lift heavy weights 3 times a week if you are going to roll or run or practice a skilled sport. Do 3-5 moderate workouts and once a in a while if you are feeling it push a rep PR. Rarely If ever a single. It is called “just doing work”.
Leave reps in the tank. Do not crank out that one last rep (btw that last rep is NOT the one that makes you strong or big), crank out another set.

For example, if I am doing 5x5 with 275 on the bench and rep 4 on the 4th set is slow and grindy, rather than push that 5th rep which I may not get, I will just stop at 4. Try for another set of 4. Let’s say I have to stop at do two more easy 3s at 275, I now have either

5/5/5/5 with help/3. 23 reps
Or
5/5/5/4/3/3/3. 28 reps

28 reps with 275 will make you bigger and stronger than 23 reps with 275. And the leave a rep in the tank reduces injury risk and doesn’t fry you for training other things.
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Re: The Rhino on Recovery

Post by Blaidd Drwg » Wed Jun 05, 2019 3:55 pm

Fat Cat wrote:
Tue Jun 04, 2019 9:09 pm

"Lift heavy weights three times a week for an hour. Eat lots of food and sleep as much as you can."


That's about as concise a description of effective training as you can find...
It's concise. Granted. effective? No. You'd have to know what you're trying to effect.

General advice is generally not useful. This is why 90% of what is extruded from DD and T Nation is trash while specific contextual examples like Jack's above are incredibly useful.

Here's an equivalent article . I have no doubt this is largely true but it gives very little specific (if this then that) actionable advice.

http://www.lepribjj.com/3-things-beginn ... jiu-jitsu/

So...lift heavy 3x a week eat food and sleep is great assuming your only goal is getting modestly bigger, you have no sport and no injuries, you have no real goals and no timetable and you don't care how long it takes to be successful and you've never done anything else.

Give any other hypothetical and hierarchy quickly arises. Lets say it's a former runner getting into lifting as a primary activity after a long layoff...(this is an actual human I train...what's important?

Frequency of lifting first to build tendon and neuromuscular connections-low to moderate reps (NOT HEAVY)
Then Sleep, to deal with increased recovery needs
Then cardio-moving around helps recovery, sleep and fixes most things.
Then food...maybe more than before but, probably not, probably less.
Run this for 8-12 weeks then shift to Muscular endurance work.
Run this for 4-8, then primarily strength based low reps, high sets for 8-12 weeks.
Then focus in intensity (lower the volume, increase intensity etc. )

Give me any other example, the advice will change. By a Lot.
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Re: The Rhino on Recovery

Post by Blaidd Drwg » Wed Jun 05, 2019 4:09 pm

The fact that Stan has a highly effective "fad diet" he's hawking and is a ultra high responder to drugs should inform the perspective quite a bit. The whole lift heavy eat sleep is well taken and is ultra successful if you add tren.

Absent that....there's actual a lot more to How to Lift heavy (what are the best practices to work within, timed work, fixed progressions, ramping etc)

There's a lot to the practice of eater more but not too much ...Stan sells a 100 dollar book on eating beef and rice.

Get more recovery by sleeping more and training less often but more focused, is never not a point well taken. What do you do if eating more is fucking with sleep?
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Re: The Rhino on Recovery

Post by Fat Cat » Wed Jun 05, 2019 5:42 pm

powerlifter54 wrote:
Wed Jun 05, 2019 1:13 pm
No don’t lift heavy weights 3 times a week if you are going to roll or run or practice a skilled sport. Do 3-5 moderate workouts and once a in a while if you are feeling it push a rep PR. Rarely If ever a single. It is called “just doing work”.
Leave reps in the tank. Do not crank out that one last rep (btw that last rep is NOT the one that makes you strong or big), crank out another set.
I agree with that and it jives with my own experience. I certainly could never lift 3 times a week and still do BJJ; once or maybe twice was more like it. However, I was under the impression that the advice in the article was for the average adult who is not preparing for some other sport, like most of the people on this board.
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Re: The Rhino on Recovery

Post by Fat Cat » Wed Jun 05, 2019 5:59 pm

Blaidd Drwg wrote:
Wed Jun 05, 2019 3:55 pm
Fat Cat wrote:
Tue Jun 04, 2019 9:09 pm

"Lift heavy weights three times a week for an hour. Eat lots of food and sleep as much as you can."


That's about as concise a description of effective training as you can find...
It's concise. Granted. effective? No. You'd have to know what you're trying to effect.

General advice is generally not useful. This is why 90% of what is extruded from DD and T Nation is trash while specific contextual examples like Jack's above are incredibly useful.

Here's an equivalent article . I have no doubt this is largely true but it gives very little specific (if this then that) actionable advice.

http://www.lepribjj.com/3-things-beginn ... jiu-jitsu/

So...lift heavy 3x a week eat food and sleep is great assuming your only goal is getting modestly bigger, you have no sport and no injuries, you have no real goals and no timetable and you don't care how long it takes to be successful and you've never done anything else.
I kind of get where you are coming from but at the same time it seems like you are having a separate argument about what the article is not. How can it be specific to a single athlete when all he's talking about are general principles? And general principles are important in that they will get most people most of the way before they need to get down to specifically tailored programming, training methods, etc. At least in my limited experience.

For example in BJJ, 80 percent of the good advice is just shut up and train more. It's a skill based sport though, so more time means better skills; maybe other sports are different, I don't know. If it's too elementary for someone like you, so be it, but I don't really think it's bad information for what it is. There's a limited amount of secret squirrel shit out there that only the cool coaches know.
Blaidd Drwg wrote:
Wed Jun 05, 2019 3:55 pm
Give any other hypothetical and hierarchy quickly arises. Lets say it's a former runner getting into lifting as a primary activity after a long layoff...(this is an actual human I train...what's important?

Frequency of lifting first to build tendon and neuromuscular connections-low to moderate reps (NOT HEAVY)
Then Sleep, to deal with increased recovery needs
Then cardio-moving around helps recovery, sleep and fixes most things.
Then food...maybe more than before but, probably not, probably less.
Run this for 8-12 weeks then shift to Muscular endurance work.
Run this for 4-8, then primarily strength based low reps, high sets for 8-12 weeks.
Then focus in intensity (lower the volume, increase intensity etc. )

Give me any other example, the advice will change. By a Lot.
That sounds nice and good for your "actual human" guy to have a coach like you that tailors the effort to their needs. But going back to the article, would the average trainee who just wants to get bigger and stronger really benefit from NOT doing the things in the article? Should they NOT lift heavy weights and get strong? Should they NOT rest/sleep more to recover? Should they NOT improve their nutrition?

I didn't post the article because it's the final word in training, but because I thought it was pretty straightforward and useful for a lot of people to consider. And of course it's fine to disagree, you've earned your opinions, but then show us how to do it better. I've never had a strength coach, or really a coach of any kind. I've had instructors who have technical knowledge, but not true coaches who oversee and program my work, so I am often left focusing on the basic principles I can apply and then experimentation to see what I may be missing. That was part of the appeal of the article for me, and I posted it here with the desire to foment discussion so thanks for sharing your thoughts.
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Re: The Rhino on Recovery

Post by Blaidd Drwg » Wed Jun 05, 2019 7:33 pm

I am not bagging on the BJJ article either...it makes eminent sense to me...that said, it's only a set of general guidelines. There's no inhernet information embedded within it. Not secret squirelel shit but technical know how.

Everyone needs to focus on lift heavy x number of times per week. Fine. What is heavy? How heavy is too heavy? How will I know when I get there?

Articles like this present a pat answer to a good question. What is best to do "generally".....setting aside that this is not really a useful thing to inquire about, HOW to do this is far more useful.


This is the place where things like BB best practice pays off-not sure what to do for arm? get in 100 reps of arm work every session, bi's tris' forearms. This is actionable advice.

How to do I get jacked? "Squat more. "what's enough squatting...well as a starting point there dozens of starting points,
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Re: The Rhino on Recovery

Post by Fat Cat » Wed Jun 05, 2019 8:21 pm

Blaidd Drwg wrote:
Wed Jun 05, 2019 7:33 pm
I am not bagging on the BJJ article either...it makes eminent sense to me...that said, it's only a set of general guidelines. There's no inhernet information embedded within it. Not secret squirelel shit but technical know how.
If you're willing, let's leave aside the BJJ article, it's ok but nothing special. Some of the advice is actionable: "when you're thinking about forcing the move, don't." Most of it, however, agrees with your point about being too general and nebulous to be of much practical value. And in that sense, it parallels an aspect of the Efferding article, which really is as much about things to NOT do as it is about actionable directives. Anyway...

Blaidd Drwg wrote:
Wed Jun 05, 2019 7:33 pm
Everyone needs to focus on lift heavy x number of times per week. Fine. What is heavy? How heavy is too heavy? How will I know when I get there?

Articles like this present a pat answer to a good question. What is best to do "generally".....setting aside that this is not really a useful thing to inquire about, HOW to do this is far more useful.


This is the place where things like BB best practice pays off-not sure what to do for arm? get in 100 reps of arm work every session, bi's tris' forearms. This is actionable advice.

How to do I get jacked? "Squat more. "what's enough squatting...well as a starting point there dozens of starting points,
I understand that criticism that the article is not specific enough and paints with too broad a brush. Okay. But what would your prescription be for the average 20-40 year old male that wants to "powerbuild" (i.e., build strength and size) but is not preparing for a specific sport or event? Which, truthfully, describes a very large portion of the training public. People who have to start somewhere.

I do get the idea about setting quotas; I note that Jim Wendler's work often does that, like 100 pullups/chinups per week, or 100 curls to finish this workout, etc. That to me is sensible in that it's both flexible and actionable enough to be useful to most anyone.
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Re: The Rhino on Recovery

Post by Blaidd Drwg » Sat Jun 08, 2019 3:24 am

If the question is, what would I write if I were to write the article?

I wouldn't. It's a vehicle for Stan's brand (of which I am a fan, Stan is online and in person a fucking solid generous guy) and it's the physical culture version of virtue signalling. If I find that un-moving it's because I think most of us steeped enough in the culture to have had enough time to be clear on the basic principles and practices.

Now...what ADVICE would I give a 20-40 YO noob? Like most advice, it would be tailored to the person, their lifestyle, their experience, their mental toughness or need for...I'd do the same thing you'd do to a person coming to ask the first principle questions, I'd talk specifics about their needs...
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Re: The Rhino on Recovery

Post by Fat Cat » Sat Jun 08, 2019 3:39 am

This was the question:
Fat Cat wrote:
Wed Jun 05, 2019 8:21 pm
But what would your prescription be for the average 20-40 year old male that wants to "powerbuild" (i.e., build strength and size) but is not preparing for a specific sport or event?
Are there really no relatively general pieces of guidance you could share with someone like this? What are the basic practices?
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