4 ms·

OK, I went looking for workout strategies but this is something else.

porknubbins 4y ago
Yeah I was expecting a list like linear progression, periodization, bro-split etc. Though I do like the concept, but as someone who tends to hyperfocus its something I already do anyway. One I didn’t see mentioned is learning cooking different cuisines by buying all the local ingredients you can and cooking only that kind of food for weeks or months. It works way better than trying to make a dish here or there.
googlryas 4y ago
Squat, deadlift, bench, overhead press with good form, heavy enough so you can do 3 sets of 5 repetitions and just barely finish the last two. Do this 2-3x a week.
- spekcular 4y ago
  This is not great advice, according to what we know from both the research literature and people who are successful in (and successful coaches of) barbell sport. Namely, it's too much intensity, and not enough variety and volume. One good reference to learn more is https://www.strongerbyscience.com/complete-strength-training-guide/ https://www.strongerbyscience.com/complete-strength-training..., and other articles on that site.
  - SoftTalker 4y ago
    It's good advice for a novice (it's the Starting Strength program) because it's easy to remember and stick with. It's true it will only take you so far, and you will eventually need a more nuanced program depending on your goals.
    - spekcular 4y ago
      The original poster did not have the "for a novice" qualifier.
      - andscoop 4y ago
        Right… anyone who wasn’t a novice, by definition, has their own routine/program.
        andreareina 4y ago
        Greatly depends on your definition. In the communities I frequent "novice" means a strategy like that will still get you progression. There are also a lot of people complaining about having plateaued or even regressing but still sticking to non-periodized programs, i.e. they're intermediates trying to train like novices.
    - andreareina 4y ago
      IMO the period through which SS is appropriate is shorter than the period over which it's effective. It's altogether too common for people to come to the conclusion that weight on the bar is the only progression that matters. Something like a double progression is almost as simple and at least introduces the idea that there are other dimensions that are worth progressing in. The other thing is that because novices can improve session to session, they can go a long time where they're legitimately close to their 5 rep max but don't have the practice to maintain good technique especially through the later sets, and end up ingraining bad practice. That eventuality of needing a more nuanced program comes before most novices realize it, and definitely before SS starts running out of steam.
  - gruez 4y ago
    >One good reference to learn more is https://www.strongerbyscience.com/complete-strength-training https://www.strongerbyscience.com/complete-strength-training..., and other articles on that site. The site's author seems to have really done the research, but man he really needs to spend a bit more effort converting all that research into a one or two page summary. I just want to know what the most effective training strategy is, not when my tendon elasticity is dropping.
- mise_en_place 4y ago
  Not if you're trying to build mass
- zebraflask 4y ago
  That is a recipe for a variety of nagging injuries, at best, that will almost certainly get exacerbated. Exercising only highly-restricted movements by themselves looks nice on a training log, but isn't really effective.
- rootusrootus 4y ago
  Heck, I've long suspected that a person could get a significant benefit just from deadlifts alone. Works basically all the muscles. No, I'm not really advocating that as a real plan. No, this is not backed up by expertise. Just an observation that deadlifts are super simple and yet manage to work damn near every muscle from the neck down.
- d0mine 4y ago
  If you are beginner, the simple program works ("starting strength"). Just ignore the critique for 2months/year and focus on technique + linear progression. It is much simpler to get gains than the critics want you to believe. Here's good summary for nutrition, training intensity, volume https://youtu.be/EbfdMaV7qqM https://youtu.be/EbfdMaV7qqM
SoftTalker 4y ago
I didn't assume it was about working out but I don't even get the barbell analogy. Working with a barbell is something that demands effort and control, and slowly, steadily working up in weight and/or repetition depending on your goals. It's is not at all "lay on the couch all week and then lift 500lb on Sunday"
- bitwize 4y ago
  There's weights on either end of a barbell but nothing in the middle. The barbell strategy is likewise about seeking the extremes (the ends) and avoiding the middle.
- Jtsummers 4y ago
  It's a reference to the shape of the barbell. Like how the "bathtub curve" (a common experience in organizations that have a years-long hiring freeze) is not about bathtubs, but the shape of the curve (lots of young people, lots of old people, and almost no one in the middle).

Yeah I was expecting a list like linear progression, periodization, bro-split etc. Though I do like the concept, but as someone who tends to hyperfocus its something I already do anyway. One I didn’t see mentioned is learning cooking different cuisines by buying all the local ingredients you can and cooking only that kind of food for weeks or months. It works way better than trying to make a dish here or there.

googlryas 4y ago

Squat, deadlift, bench, overhead press with good form, heavy enough so you can do 3 sets of 5 repetitions and just barely finish the last two. Do this 2-3x a week.

spekcular 4y ago
This is not great advice, according to what we know from both the research literature and people who are successful in (and successful coaches of) barbell sport. Namely, it's too much intensity, and not enough variety and volume. One good reference to learn more is https://www.strongerbyscience.com/complete-strength-training-guide/ https://www.strongerbyscience.com/complete-strength-training..., and other articles on that site.
- SoftTalker 4y ago
  It's good advice for a novice (it's the Starting Strength program) because it's easy to remember and stick with. It's true it will only take you so far, and you will eventually need a more nuanced program depending on your goals.
  - spekcular 4y ago
    The original poster did not have the "for a novice" qualifier.
    - andscoop 4y ago
      Right… anyone who wasn’t a novice, by definition, has their own routine/program.
      - andreareina 4y ago
        Greatly depends on your definition. In the communities I frequent "novice" means a strategy like that will still get you progression. There are also a lot of people complaining about having plateaued or even regressing but still sticking to non-periodized programs, i.e. they're intermediates trying to train like novices.
  - andreareina 4y ago
    IMO the period through which SS is appropriate is shorter than the period over which it's effective. It's altogether too common for people to come to the conclusion that weight on the bar is the only progression that matters. Something like a double progression is almost as simple and at least introduces the idea that there are other dimensions that are worth progressing in. The other thing is that because novices can improve session to session, they can go a long time where they're legitimately close to their 5 rep max but don't have the practice to maintain good technique especially through the later sets, and end up ingraining bad practice. That eventuality of needing a more nuanced program comes before most novices realize it, and definitely before SS starts running out of steam.
- gruez 4y ago
  >One good reference to learn more is https://www.strongerbyscience.com/complete-strength-training https://www.strongerbyscience.com/complete-strength-training..., and other articles on that site. The site's author seems to have really done the research, but man he really needs to spend a bit more effort converting all that research into a one or two page summary. I just want to know what the most effective training strategy is, not when my tendon elasticity is dropping.
mise_en_place 4y ago
Not if you're trying to build mass
zebraflask 4y ago
That is a recipe for a variety of nagging injuries, at best, that will almost certainly get exacerbated. Exercising only highly-restricted movements by themselves looks nice on a training log, but isn't really effective.
rootusrootus 4y ago
Heck, I've long suspected that a person could get a significant benefit just from deadlifts alone. Works basically all the muscles. No, I'm not really advocating that as a real plan. No, this is not backed up by expertise. Just an observation that deadlifts are super simple and yet manage to work damn near every muscle from the neck down.
d0mine 4y ago
If you are beginner, the simple program works ("starting strength"). Just ignore the critique for 2months/year and focus on technique + linear progression. It is much simpler to get gains than the critics want you to believe. Here's good summary for nutrition, training intensity, volume https://youtu.be/EbfdMaV7qqM https://youtu.be/EbfdMaV7qqM

SoftTalker 4y ago

I didn't assume it was about working out but I don't even get the barbell analogy. Working with a barbell is something that demands effort and control, and slowly, steadily working up in weight and/or repetition depending on your goals. It's is not at all "lay on the couch all week and then lift 500lb on Sunday"

bitwize 4y ago
There's weights on either end of a barbell but nothing in the middle. The barbell strategy is likewise about seeking the extremes (the ends) and avoiding the middle.
Jtsummers 4y ago
It's a reference to the shape of the barbell. Like how the "bathtub curve" (a common experience in organizations that have a years-long hiring freeze) is not about bathtubs, but the shape of the curve (lots of young people, lots of old people, and almost no one in the middle).