Tag Archives: strength
Have you ever heard of the Odd Lifts?
You know, ones such as the Bent Press, the Jefferson DL or perhaps the One Arm Snatch?
if not here are some links to get you started:
Okay, now it’s time to get to the point of the post.
– Three odd lifts you don’t often do that will change your body for the better.
1 – The bottom up kettlebell press
This can be done standing, seated, kneeing, sat of the floor or perhaps even in a floor press/bench press/incline press manor, which ever way you choose it will achieve the following:
– Stronger press/grip
– Muscle irradiation (more muscle recruitment)
– Take out your ego
2 – There Renegade Row
Use kettlebells or dumbbells for this. The alternating row style of this lift will help you by:
– Strengthening your ability to brace (core stabilisation)
– Work the entire upper body
– Improve balance
3 – Zecher Lifts
What is more real world than having to pick something off the floor and hold it in an awkward position? Not much, however is this is not to your liking you can swap it out for a bear hug style carry of a sand bag or something equally heavy and awkward.
You can pick the zecher lis you prefer out of the options in the link
– Overall Strength
– Fortified lower back
– A high crossover to daily living
Adding in this lifts or even doing a program of only these 3 will make some great changes to your overall body composition.
If you plan on doing the latter option here is a suggestion:
– 3 days per week or train every other day
– Heavy/Light/Medium loading protocol*
– Rest 1-5min between sets
– Eat according to your goal (gain mass or lose fat etc)
*Heavy = <25 total reps at 85% 1RM +
*Light = 75 total reps at 50-65% 1RM
*Medium = 50 total reps at 70-80% 1RM
Heavy – Zecher Lift
Light – Renegade Row
Medium – Bottom Up Press
Heavy – Bottom Up Press
Light – Zecher Lift
Medium – Renegade Row
Heavy – Renegade Row
Light – Bottom Up Press
Medium – Zecher Lift
How you add these lifts in or plan them is up to you as there are a lot of different odd lifts to choose from, just remember to add weight where you can and that consistency and progression is the key to success.
I came across this article while browsing through the inter webs for knowledge and it’s too good not to share.
Christian Thibaudeau is one of my favourite and his knowledge is phenomenal, you’ll enjoy this read.
I will certainly be giving this a go as I am currently short on time in my own training.
What do they mean would be the best question to ask first of all.
These numbers are in reference to the frequency of training a muscle group, or if you are less about the aesthetic and more about performance it will be in reference to movement patterns.
So 3-2-1 is ideal for beginners and people who are short on time yet still want to make a decent amount of progress in terms of strength, hypertrophy, performance and fat loss.
Squat 3 days per week
Press 2 days per week
Deadlift 1 day per week
I’d also add in pulling (elbow flexion) and hip extension movements (rows, pull ups, face pulls, reverse fly, swings, rope pull throughs etc) to the three day group as these patterns are often left out.
Press vertically and horizontally both days, this would also encompass all elbow extension exercises – skull crushers etc.
The reason many will do well deadlifting once per week as they can often lift more weight in this lift and as such will cause more metabolic disturbance.
Taking in to consideration what is above you can guess where 5-3-2 is going.
Yep, more frequency for people with more experience who fall in the intermediate level and need more exposure to the movements.
Depending on goal you may find you squat 3 or 5 times per week, the sam gif true for pressing/pulling it might be 3 or 5 days, you can adjust this as you need to.
Press/Pull 5 days per week
Squat 3 days per week
Deadlift 2 days per week
Over the years it has been shown that more often than not the more frequently you train something (the more exposure it has to training stimuli) the stronger it is and the more developed the muscle/area/movement looks.
Now these guidelines aren’t gospel, they’re just a guide to give people some direction.
What is 1-1-1 then?
Yep, you’ve probably worked it out.
You may even find that you’re one of the luck ones who can train things once per week and make progress, if that is the case then stick with what works because there is no sense in fixing what isn’t broken. If this is you, just make sure each session you give it your all for maximal progress, due to the low frequency you will need to hammer the muscle to hit your required volume/intensity/work capacity needs.
In terms of my own training I will tell you that higher frequency has very much helped me gain high levels of strength relative to my size (what is needed for the combative sports is partake in), however when I dropped my frequency – it was still a minimum of twice per week per muscle group – I made more hypertrophic progress, this was due to not only a different style of training but also eating in a caloric surplus*.
*You need to be in a calorie surplus to gain weight, you’ll struggle if you’re not in one, regardless of set or rep range. If you want to shift fat you can train int he same way you will just need a caloric deficit, fact.
Take a look at your training and compete the frequency of your lifts to what body parts you have developed the most, you’ll probably find the ones you train the most are the best, or as some might say “Those are you naturally strong areas” – well duh, you train them more, they’re going to be stronger than the ones you avoid.
Training is all about learning, applying and adapting until you find what work best for YOU.
Let’s get started.
I’m sure you’ve all heard the classic line of “You need to change up your training to keep the body guessing” or something along those lines.
While having some changes in your training program is good for novelty and staving off the boredom, too much change too often will leave you without any real progress due to a lack of suitable adaptation.
Look at is this way; if you want to get better at a certain skill you practice that skill over and over and over again, the same is true fro lifting weights/training, you need repeated and sustained efforts to adapt and progress, chopping and changing every session won’t provide too much in the way of progress.
While you might not like that fact is it very much the case.
Take a look at people who do an ever changing amount of classes, they shift their excess fat and build some small amount of muscle (this is great btw), however past that point they end up looking no better because they don’t want to buckle down and stay with a training program for longer than a couple of weeks.
It’s a common issue that everyone falls victim to.
Now it is worth noting that some people do indeed need change every 2 weeks in there training, however those people are usually genetically gifted and 9/10 times you’re not that person, you’re the one who needs to stay consistent to a program for at least 12-16 weeks, sorry, that’s how it is.
When all that is said and done these words are only simple bits of advice, you can do what ever the hell you want, in the end it makes no different to me personally. If you’re happy with your training and your results then fill your boots, however if you’re not then you’d do well to take this on board.
You will often find the most successful training programs are often the most boring.