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#347 - When It's Fun to Chase Numbers Nov 02, 2020

Show notes

Strength makes us healthier and more capable. The process of getting stronger refines us. Sometimes, though, it's fun and motivating to just chase numbers. If you're hungry to hit some PRs, listen on. When we chase numbers, we're prioritizing strength. To truly prioritize big PRs, we have to adjust our life to support training. We may have to dedicate more time to training. We have to ensure we maximize recovery, through increasing calories and getting plenty of high-quality sleep. We may have to decrease unproductive activities, such as excessive alcohol consumption (or plan training around these events so they do not harm our training and training is productive). We also have to bring increased focus to training, as intensity will go up. Chasing numbers is not something that lifters should always do, but it's probably something lifters should do from time to time. Chasing numbers helps focus and enliven training, whereas training for health indefinitely with no shorter, more exciting goals may grow old. Similarly, however, chasing numbers for long periods can wear on people, as both the physical and mental stress of prioritizing training to this degree can stop motivating people to train. For many people, the holiday season is the perfect time to chase numbers. People tend to naturally consume more calories during this period. As it gets colder and we wear more clothes, we're less concerned if about how we may look on the beach in our swim suits. Furthermore, peaking around December and January affords people enough time to adjust training and cut before spring or summer vacations and less clothing of the warmer months.

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S5Ep9 - The Post-Novice Series: The Four Day Split Oct 30, 2020

Show notes

Lifters typically complete LP on a 3-day-a-week total body program. At some point, it makes sense for most lifters to move to a 4-day-a-week program, with one day emphasizing the primarily lower body lifts (squat and deadlift) and the other day emphasizing the primarily upper body lifts (bench and press).

The 4-day split increases the frequency of the upper body lifts from an average of 1.5 times weekly to twice weekly. It decreases the frequency of the lower body lifts from 3 times weekly to twice weekly, removing the light Wednesday slot. The 4-day split also decreases the length of each workout and allows for supplemental and accessory work as the lifter advances.

The 4-day split is a tool in the MED tool kit to help lifters continue to progress.

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S5Ep8 - The Post-Novice Series: Old Man Texas Method Oct 30, 2020

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Old Man Texas Method serves as a post-novice program. It differs from the typical Texas Method in that the volume is decreased, usually to 3 or 5 sets of 5 as opposed to the stereotypical 5 sets of 5.

Matt and Scott also discuss driving up the volume stress and intensity stress and how those two stresses differ. Finally, they discuss not advancing too quickly--use one tool at a time, enjoy the fast progress, and don't jump to an unnecessarily advanced program. It is better to use one tool at a time to continue progressing.

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S5Ep7 - The Post-Novice Series: Programming the Post-Novice w/Andy Baker Oct 30, 2020

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Matt and Scott talk with Andy Baker about a variety of topics including HLM, why LP ends, the relationship between volume and intensity, and more. Enjoy this wide-ranging conversation.

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S5Ep6 - The Post-Novice Series: Reynolds 5/3/1 Oct 28, 2020

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Wendler 5/3/1 is one of the most popular strength programs around, with dozens if not hundreds of variants. In this episode, Scott and Matt discuss Matt's variation on it, which increases the volume and uses supplemental lifts.

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S5Ep5 - The Post-Novice Series: Deloads: The Good, The Bad, The Ugly Oct 28, 2020

Show notes

A common question lifters ask is, "Do I need a deload." The answer is usually, "No," but when and why should you deload, and what is a deload?

A deload is a programmed decrease in stress--usually lasting a week--that allows fatigue to dissipate without detraining. Potential indicators that a deload is warranted include a decrease in libido, bar speed, or desire to train.

Without a coach, people often deload too frequently and too much (decreasing the stress during the deload to the point where the lifter detrains). For the most part, lifters don't need to deload until they are conducting a multi-week program.

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S5Ep4 - The Post-Novice Series: The Dos, Don'ts, and Whys of Supplemental Lifts Oct 28, 2020

Show notes

Matt and Scott talk all things supplemental lifts: how do they differ from accessory lifts, what are their favorites for the big 4 lifts, when to use them, and different types.

Supplemental lifts are variations on the big 4 lifts. They generally increase the intensity by decreasing the range of motion or increase the time under tension and decrease the intensity. They are more specific to the big 4 lifts than accessory lifts.

Supplemental lifts should generally only be used by post-novices, as novices still need to improve form and need to gain the easy progress from simply adding weight to the bar.

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S5Ep3 - The Post-Novice Series: Embracing the Grind & A Clarification Oct 26, 2020

Show notes

For many people, the biggest change during LP is not physical but mental. Overcoming truly heavy weights improves mental toughness and builds confidence. Once the initial novelty wears off and the weights grow heavy and move slowly, people often quit on doable lifts. To complete PRs, to learn what you are capable of, and to undergo the refining process of voluntary hardship, you need to embrace the grind. For hard reps, this means grinding against them for no less than 5 seconds.

By saying this, we don't mean that everyone should grind every set or even most sets. We say this because we train less experienced lifters who lift for life. Most lifters quit too early and too often. We focus on coaching everyday people: we're generally not coaching Olympians or advanced athletes, for whom they must balance pushing for performance with not overtraining or getting injured.

Embrace the grind when it's necessary, because it's good to experience hard things.

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S5Ep2 - The Post-Novice Series: You Can Still Use LP Oct 26, 2020

Show notes

Some say that linear progression (LP) only works for lifters who have never trained before. Others think that they'll only do LP once, but this isn't the case.

Intermediate and advanced clients who have never completed LP find that an abbreviated LP leads to PRs, as the simplicity and intensity of adding weight each session drives rapid progress.

Following an injury, a break from training, or peaking for a meet, clients often train using linear progression once again. They almost always end with heavier weights than their first LP.

Linear progression is the fastest progress you'll ever make as a lifter. Though novices often look longingly at more complicated training, advanced trainees miss the simplicity, rapid progress, and relatively low volume of LP.

You can still do LP.

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S5Ep1 - The Post-Novice Series: Stop Lying to Yourself About Recovery Oct 26, 2020

Show notes

To increase our strength, we follow the stress recovery adaptation cycle. If you complete your programmed training, you receive stress. As LP gets harder, how do you maximize recovery?

adequate sleep
enough calories and protein
rest between sets
reduce weight jumps
account and try to minimize stress from life

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Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/

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