March Q and A thread
SideSteel
Posts: 11,068 Member
Got questions?
Post them in here and I'll do my best to answer.
Other people are welcome to chime in if you feel like you've got a good answer
Post them in here and I'll do my best to answer.
Other people are welcome to chime in if you feel like you've got a good answer
0
Replies
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Besides accessory work for my triceps.....what are some good accessories for increasing my bench press?
- floor press
- pin press
- longer pause reps (2-3 seconds)
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Besides accessory work for my triceps.....what are some good accessories for increasing my bench press?
- floor press
- pin press
- longer pause reps (2-3 seconds)
It could depend on what's causing your bench press to not already increase (assuming it's not).
One school of thought would be that if there's a specific ROM that you struggle with on the bench, selecting an accessory that targets that ROM or slightly before it could be a viable solution.
Another school of thought is that sticking points are generally caused by lack of enough force production prior to the sticking point and so addressing the sticking point isn't necessarily fixing the cause.
Finally, one potentially effective method of increasing the bench is to improve bench technique to make the lift more efficient.
It's also possible that the best way to improve the bench is to do more bench.
Got any bench videos? If so, post a couple of them.
What does your programming look like?0 -
Thanks Steel. This is the only one I have right now. I don't typical video my bench, but I probably should stat to with heavier sets >80% 1RM.
I am now able to do 155x10
https://youtu.be/K6xRILfJw24
I'm currently running a bench focused program created by Greg Nuckols.
M - Squat / Bench / Curls
W - Bench / Deadlift / RDL / Rows
F - Squat / Bench / Sumo Deadlift
The bench part is Sheiko and the Squat/Deadlifts are DUP. I really like his programs as they are so many different ways you can set up his programs.0 -
Separate Question: Which programming do you prefer prepping for a powerlifting meet, or in your off season?
Straight Linear
DUP
Conjugate0 -
Creatine, if not taken daily, is it worth taking occasionally?
I can't seem to remember to take it regularly.0 -
Separate Question: Which programming do you prefer prepping for a powerlifting meet, or in your off season?
Straight Linear
DUP
Conjugate
DUP quite literally just means that you are lifting in multiple rep ranges throughout the week. Just posting that because many people call DUP a program when in reality it's just a descriptor to mean "multiple rep ranges"
For most people I tend to prefer them to train in multiple rep ranges in some fashion.
I've used both block periodization and linear periodization within a DUP model.
So for example in a block periodization set up you might see a volume block where rep ranges are slightly higher and the focus is on building work capacity and accumulating training volume. Then an intensity block where loads go up significantly and the focus is on adding weight to the barbell. As the meet gets closer and closer you'll see volume decrease, load get progressively heavier, and specificity increase so that what is done in the gym more closely resembles what's done on the platform.
I've also set up linear programs for powerlifting where load increases over weeks and volume decreases over weeks. Also using DUP.
I also tend to favor some form of autoregulation either directly (using RPE targets to regulate load selection and sometimes volume) or indirectly (assigning load but having an RPE "range" as a reference point).
I tend to favor a model where there are days of higher volume/moderate load, days of heavier training at lower volumes, and recovery days with moderate load, lower volume.
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_benjammin wrote: »Creatine, if not taken daily, is it worth taking occasionally?
I can't seem to remember to take it regularly.
I would take a guess that it probably depends on how much additional creatine becomes available by the haphazard dosing. You'll obviously not maximize the effects.
Also depends on what you consider "worth" it. It's cheap as hell so even if haphazard dosing were (in theory) to provide some very minor acute effect then this still might be "worth it".
I'm totally guessing though.0 -
Thanks Steel. This is the only one I have right now. I don't typical video my bench, but I probably should stat to with heavier sets >80% 1RM.
I am now able to do 155x10https://youtu.be/K6xRILfJw24
I'm currently running a bench focused program created by Greg Nuckols.
M - Squat / Bench / Curls
W - Bench / Deadlift / RDL / Rows
F - Squat / Bench / Sumo Deadlift
The bench part is Sheiko and the Squat/Deadlifts are DUP. I really like his programs as they are so many different ways you can set up his programs.
Is your bench stalled? If so, for how long has it been stalled? Are you setting any volume PR's for total workload or setting rep PRs?
I'm assuming this program is a significant increase to total training volume for the bench press?
As for technique, it looks decent but you do seem to have a pretty big moment arm between the barbell and the forearm. I would see if you can seat the barbell deeper into the palm of your hand so that the bar sits closer to the forearm.0 -
Is your bench stalled? If so, for how long has it been stalled? Are you setting any volume PR's for total workload or setting rep PRs?
I'm assuming this program is a significant increase to total training volume for the bench press?
As for technique, it looks decent but you do seem to have a pretty big moment arm between the barbell and the forearm. I would see if you can seat the barbell deeper into the palm of your hand so that the bar sits closer to the forearm.
Thanks for the feed back. I'll have to pay attention to my hand/barbell position on Wednesday.
I've been stuck at 205 T&G since January. I changed programming 4 weeks ago and am starting my second cycle of the bench program. Here's a break down of what it looks like...bench only.
W1 - (M - 5x5 @ 75%) (W - 50%x8, 60%x6, 70%x2x4, 80%x2x3) (F -1x AMRAP 80%, <8 reps keep training max same, 8-11 reps +5lbs, 12 or more +10lbs to training max)
W2 - (M - 4x3 @ 80%, 3x6 @ 75%) (W - 50%x8, 60%x2x6, 70%x2x5, 75%x2x4, 80%x3x3) (F- repeat wk#1)
W3 - (M - 4x3 @ 85%, 3x8 @ 75%) (W - 50%x8, 60%x2x6, 70%x2x5, 80%x2x3, 90%x2x1) (F - repeat wk#1)
W4 - (M - 3x2 @ 80%, 3x5 @ 75%) (W - 50%x5, 60%x4, 70%x3, 75%x2x3, 80%x2x2) (F- 1xAMRAP 85%, 5-6 reps +5lbs training max, 7+reps +10 training max...........OR Work up to NEW 1RM)
My first cycle of this I was able to add0 -
Is your bench stalled? If so, for how long has it been stalled? Are you setting any volume PR's for total workload or setting rep PRs?
I'm assuming this program is a significant increase to total training volume for the bench press?
As for technique, it looks decent but you do seem to have a pretty big moment arm between the barbell and the forearm. I would see if you can seat the barbell deeper into the palm of your hand so that the bar sits closer to the forearm.
Thanks for the feed back. I'll have to pay attention to my hand/barbell position on Wednesday.
I've been stuck at 205 T&G since January. I changed programming 4 weeks ago and am starting my second cycle of the bench program. Here's a break down of what it looks like...bench only.
W1 - (M - 5x5 @ 75%) (W - 50%x8, 60%x6, 70%x2x4, 80%x2x3) (F -1x AMRAP 80%, <8 reps keep training max same, 8-11 reps +5lbs, 12 or more +10lbs to training max)
W2 - (M - 4x3 @ 80%, 3x6 @ 75%) (W - 50%x8, 60%x2x6, 70%x2x5, 75%x2x4, 80%x3x3) (F- repeat wk#1)
W3 - (M - 4x3 @ 85%, 3x8 @ 75%) (W - 50%x8, 60%x2x6, 70%x2x5, 80%x2x3, 90%x2x1) (F - repeat wk#1)
W4 - (M - 3x2 @ 80%, 3x5 @ 75%) (W - 50%x5, 60%x4, 70%x3, 75%x2x3, 80%x2x2) (F- 1xAMRAP 85%, 5-6 reps +5lbs training max, 7+reps +10 training max...........OR Work up to NEW 1RM)
My first cycle of this I was able to add
What is your bodyweight, height, age and where are your other lifts at?0 -
I posted a separate thread about this, but in short form:
Years ago I hurt my back lifting. Though recovered, I never go below 10 reps while training back (exception being deadlifts, where I don't go above 5 reps). I've read where your back should be as strong as your front, so if you can bench 225, you should be able to row 225 for the same number of reps. In my case, I'm nowhere close to that strong on my back.
Should I up my weights and start training in the 5-8 rep range on back, same as I do on chest? (I spent a while doing sets of 1-3 on chest, but after my shoulder injury I haven't gone back that heavy.) In the back of my mind is always that fear of reinjuring my back, even though there's been no indication of a problem since that day years ago...0 -
Is your bench stalled? If so, for how long has it been stalled? Are you setting any volume PR's for total workload or setting rep PRs?
I'm assuming this program is a significant increase to total training volume for the bench press?
As for technique, it looks decent but you do seem to have a pretty big moment arm between the barbell and the forearm. I would see if you can seat the barbell deeper into the palm of your hand so that the bar sits closer to the forearm.
Thanks for the feed back. I'll have to pay attention to my hand/barbell position on Wednesday.
I've been stuck at 205 T&G since January. I changed programming 4 weeks ago and am starting my second cycle of the bench program. Here's a break down of what it looks like...bench only.
W1 - (M - 5x5 @ 75%) (W - 50%x8, 60%x6, 70%x2x4, 80%x2x3) (F -1x AMRAP 80%, <8 reps keep training max same, 8-11 reps +5lbs, 12 or more +10lbs to training max)
W2 - (M - 4x3 @ 80%, 3x6 @ 75%) (W - 50%x8, 60%x2x6, 70%x2x5, 75%x2x4, 80%x3x3) (F- repeat wk#1)
W3 - (M - 4x3 @ 85%, 3x8 @ 75%) (W - 50%x8, 60%x2x6, 70%x2x5, 80%x2x3, 90%x2x1) (F - repeat wk#1)
W4 - (M - 3x2 @ 80%, 3x5 @ 75%) (W - 50%x5, 60%x4, 70%x3, 75%x2x3, 80%x2x2) (F- 1xAMRAP 85%, 5-6 reps +5lbs training max, 7+reps +10 training max...........OR Work up to NEW 1RM)
My first cycle of this I was able to add
What is your bodyweight, height, age and where are your other lifts at?
@DopeItUp- 170 lbs
- 5'10"
- 32 as of Jan.
- Sumo / Conv (350/365)
- Squat LB (305)
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Is your bench stalled? If so, for how long has it been stalled? Are you setting any volume PR's for total workload or setting rep PRs?
I'm assuming this program is a significant increase to total training volume for the bench press?
As for technique, it looks decent but you do seem to have a pretty big moment arm between the barbell and the forearm. I would see if you can seat the barbell deeper into the palm of your hand so that the bar sits closer to the forearm.
Thanks for the feed back. I'll have to pay attention to my hand/barbell position on Wednesday.
I've been stuck at 205 T&G since January. I changed programming 4 weeks ago and am starting my second cycle of the bench program. Here's a break down of what it looks like...bench only.
W1 - (M - 5x5 @ 75%) (W - 50%x8, 60%x6, 70%x2x4, 80%x2x3) (F -1x AMRAP 80%, <8 reps keep training max same, 8-11 reps +5lbs, 12 or more +10lbs to training max)
W2 - (M - 4x3 @ 80%, 3x6 @ 75%) (W - 50%x8, 60%x2x6, 70%x2x5, 75%x2x4, 80%x3x3) (F- repeat wk#1)
W3 - (M - 4x3 @ 85%, 3x8 @ 75%) (W - 50%x8, 60%x2x6, 70%x2x5, 80%x2x3, 90%x2x1) (F - repeat wk#1)
W4 - (M - 3x2 @ 80%, 3x5 @ 75%) (W - 50%x5, 60%x4, 70%x3, 75%x2x3, 80%x2x2) (F- 1xAMRAP 85%, 5-6 reps +5lbs training max, 7+reps +10 training max...........OR Work up to NEW 1RM)
My first cycle of this I was able to add
What is your bodyweight, height, age and where are your other lifts at?
@DopeItUp- 170 lbs
- 5'10"
- 32 as of Jan.
- Sumo / Conv (350/365)
- Squat LB (305)
I mean realistically, given your stats a 205 bench is pretty good and falls in line with your other lifts. Your form in the video above is pretty good if I'm honest. It's much better than mine was when I was benching 205, that's for damn sure (and I weighed ~50lbs more than you do). Sure maybe you could get the bar in your palm a little differently but that's not going to be groundbreaking most likely. You could also try benching flat footed and pushing through your heels. That gave me a ton more leg drive but some people don't like it at all. You get the idea, there are no glaring errors that I see. Just preference-based things and nitpicking.
The only thing that's increased my bench since then was bulking/cutting and just lots and lots of benching. Never done a floor press, pin press, paused bench, DB bench, nothing. No bench specific routines, just 2x/week benching (once heavy, once for volume) For me, it's pretty much just trying to put on size and perfecting technique. I was at a 205 bench ~2.5 years ago, now it's 325.
Boy I wrote too much. Point is, beyond perfecting your technique it's just a grind, plain and simple.0 -
Is your bench stalled? If so, for how long has it been stalled? Are you setting any volume PR's for total workload or setting rep PRs?
I'm assuming this program is a significant increase to total training volume for the bench press?
As for technique, it looks decent but you do seem to have a pretty big moment arm between the barbell and the forearm. I would see if you can seat the barbell deeper into the palm of your hand so that the bar sits closer to the forearm.
Thanks for the feed back. I'll have to pay attention to my hand/barbell position on Wednesday.
I've been stuck at 205 T&G since January. I changed programming 4 weeks ago and am starting my second cycle of the bench program. Here's a break down of what it looks like...bench only.
W1 - (M - 5x5 @ 75%) (W - 50%x8, 60%x6, 70%x2x4, 80%x2x3) (F -1x AMRAP 80%, <8 reps keep training max same, 8-11 reps +5lbs, 12 or more +10lbs to training max)
W2 - (M - 4x3 @ 80%, 3x6 @ 75%) (W - 50%x8, 60%x2x6, 70%x2x5, 75%x2x4, 80%x3x3) (F- repeat wk#1)
W3 - (M - 4x3 @ 85%, 3x8 @ 75%) (W - 50%x8, 60%x2x6, 70%x2x5, 80%x2x3, 90%x2x1) (F - repeat wk#1)
W4 - (M - 3x2 @ 80%, 3x5 @ 75%) (W - 50%x5, 60%x4, 70%x3, 75%x2x3, 80%x2x2) (F- 1xAMRAP 85%, 5-6 reps +5lbs training max, 7+reps +10 training max...........OR Work up to NEW 1RM)
My first cycle of this I was able to add
What is your bodyweight, height, age and where are your other lifts at?
@DopeItUp- 170 lbs
- 5'10"
- 32 as of Jan.
- Sumo / Conv (350/365)
- Squat LB (305)
I mean realistically, given your stats a 205 bench is pretty good and falls in line with your other lifts. Your form in the video above is pretty good if I'm honest. It's much better than mine was when I was benching 205, that's for damn sure (and I weighed ~50lbs more than you do). Sure maybe you could get the bar in your palm a little differently but that's not going to be groundbreaking most likely. You could also try benching flat footed and pushing through your heels. That gave me a ton more leg drive but some people don't like it at all. You get the idea, there are no glaring errors that I see. Just preference-based things and nitpicking.
The only thing that's increased my bench since then was bulking/cutting and just lots and lots of benching. Never done a floor press, pin press, paused bench, DB bench, nothing. No bench specific routines, just 2x/week benching (once heavy, once for volume) For me, it's pretty much just trying to put on size and perfecting technique. I was at a 205 bench ~2.5 years ago, now it's 325.
Boy I wrote too much. Point is, beyond perfecting your technique it's just a grind, plain and simple.
^ I agree with all of that for the most part. Heels down will improve leg drive but you'll lose some hip extension and possibly decrease your arch a bit (and you don't have much arch as of now) but you'll increase the amount of surface area in which your feet contact with the floor.
I think that you'll likely see improvement on the bench in about 12 weeks on this program assuming it's a significant increase in bench volume.
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I posted a separate thread about this, but in short form:
Years ago I hurt my back lifting. Though recovered, I never go below 10 reps while training back (exception being deadlifts, where I don't go above 5 reps). I've read where your back should be as strong as your front, so if you can bench 225, you should be able to row 225 for the same number of reps. In my case, I'm nowhere close to that strong on my back.
Should I up my weights and start training in the 5-8 rep range on back, same as I do on chest? (I spent a while doing sets of 1-3 on chest, but after my shoulder injury I haven't gone back that heavy.) In the back of my mind is always that fear of reinjuring my back, even though there's been no indication of a problem since that day years ago...
I'm not convinced that it's necessary to equate pushing and pulling absolute strength and honestly I think that's pretty subjective since there are huge postural demands on a barbell row that don't exist on a bench press.
I DO think you could at least form a logical argument about doing enough training volume on opposing muscle groups to prevent imbalances and it sounds (roughly) like you're doing that.
Are you still making progress on your back?0 -
@DopeItUp wow! Thanks for so much feedback. I greatly appreciate your help! I keep hearing bench is the slowest lift to increase as your using then smallest muscles in the body compared to a squat or deadlift.
My goal is to not just compete but be competitive in USAPL events. I know I'm starting late at 32 but hey it's my passion.
@SideSteel thank you also for all the great info.
1. Would getting video head on be more help to see?
2. I'm confused with USAPL rules. Do my feet have to be flat on the ground at all times. Or do my feet just have to remain in the same position in which I start. I recently switch to a flat foot bench and I don't like it nearly as much being up on my mid foot like in the video.
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Yes video from the front would be helpful in that it would provide additional information.
The feet must remain flat on the ground at all times in USA PL bench press .
You can have your heels up prior to getting the start command but once The bench starts your feet must be flat on the ground at all times.
I also started lifting at 32.0 -
Yes video from the front would be helpful in that it would provide additional information.
The feet must remain flat on the ground at all times in USA PL bench press .
You can have your heels up prior to getting the start command but once The bench starts your feet must be flat on the ground at all times.
I also started lifting at 32.
Thanks again! Now I'm glad I changed my foot placement last cycle to get used to it.0 -
Yes video from the front would be helpful in that it would provide additional information.
The feet must remain flat on the ground at all times in USA PL bench press .
You can have your heels up prior to getting the start command but once The bench starts your feet must be flat on the ground at all times.
I also started lifting at 32.
Thanks again! Now I'm glad I changed my foot placement last cycle to get used to it.
Random tips since it seems like you have to have your feet flat and you don't like it.
1) Try using a raised-heel shoe like a squat shoe. You'll get SOME angle while still having the shoe heel on the ground.
2) Try turning your feet out. Even to the extreme, like 90* to your body (as an experiment). I'm able to get a big big arch flat-footed by doing this. Granted I'm taller but I'm guessing you'd still be surprised if I posted a vid.0 -
Triplets, apparently. 32 here as well. I'll order us matching t-shirts.
Better order me one then, too. I dabbled in lifting back in college, gave it up upon graduation and entering "the real world". Then the real world beat me down, and after I got fired at age 32, I discovered lifting once more as a stress reliever and have been hooked since.I DO think you could at least form a logical argument about doing enough training volume on opposing muscle groups to prevent imbalances and it sounds (roughly) like you're doing that.
Are you still making progress on your back?
I didn't use to do enough back to equal my chest volume, a fact which undoubtedly contributed towards my shoulder injury last summer. Since then I've made it a policy to do 4 sets of back for every 3 sets of chest, hoping to regain the middle ground so to speak, though as mentioned I do sets of 5-10 for chest and 8-12 for back. Difficult for me to say whether my back has increased in size any (and my wife tolerates my lifting but doesn't support it, so she's no help asking), but I'm filling out my shirts nicely which I have to think is in part due to back size, so there's that.0 -
My question is how to increase weight when working with weights. I've done a lot of interval training and the max weight I've gotten to there is 15 pounds. I'm ok with this limit for intervals because it's often a speed drill.
But when I go to just lift at the gym, once I start moving into heavier weights, I end up hurting in the joints. "Heavier" for me is over 15 pounds (arms, free weights - hurts elbows & shoulders) and over 75 pounds squatting (hurts in the hips, not knees).
My weird factor is rheumatoid arthritis which was diagnosed nearly 30 years ago. I'll be 50 this year.
What are your recommendations to start pushing the weight up? Thanks!!0 -
Separate Question: Which programming do you prefer prepping for a powerlifting meet, or in your off season?
Straight Linear
DUP
Conjugate
DUP quite literally just means that you are lifting in multiple rep ranges throughout the week. Just posting that because many people call DUP a program when in reality it's just a descriptor to mean "multiple rep ranges"
For most people I tend to prefer them to train in multiple rep ranges in some fashion.
I've used both block periodization and linear periodization within a DUP model.
So for example in a block periodization set up you might see a volume block where rep ranges are slightly higher and the focus is on building work capacity and accumulating training volume. Then an intensity block where loads go up significantly and the focus is on adding weight to the barbell. As the meet gets closer and closer you'll see volume decrease, load get progressively heavier, and specificity increase so that what is done in the gym more closely resembles what's done on the platform.
I've also set up linear programs for powerlifting where load increases over weeks and volume decreases over weeks. Also using DUP.
I also tend to favor some form of autoregulation either directly (using RPE targets to regulate load selection and sometimes volume) or indirectly (assigning load but having an RPE "range" as a reference point).
I tend to favor a model where there are days of higher volume/moderate load, days of heavier training at lower volumes, and recovery days with moderate load, lower volume.
Going to use this as a jumping off point since you mentioned this (and I know this falls under the umbrella of nutrient timing and its associated importance***), but what are your thoughts about also periodizing one's diet to match one's training? I know results can be had either way, but I just find myself wondering thoughts about why my training follows a DUP layout, yet my diet follows a block layout. When you take someone on, do you attempt to match those two up, or is it too much for most people to adhere to?
***referencing Eric Helms' and Dr. Israetel's nutritional diagrams0 -
Separate Question: Which programming do you prefer prepping for a powerlifting meet, or in your off season?
Straight Linear
DUP
Conjugate
DUP quite literally just means that you are lifting in multiple rep ranges throughout the week. Just posting that because many people call DUP a program when in reality it's just a descriptor to mean "multiple rep ranges"
For most people I tend to prefer them to train in multiple rep ranges in some fashion.
I've used both block periodization and linear periodization within a DUP model.
So for example in a block periodization set up you might see a volume block where rep ranges are slightly higher and the focus is on building work capacity and accumulating training volume. Then an intensity block where loads go up significantly and the focus is on adding weight to the barbell. As the meet gets closer and closer you'll see volume decrease, load get progressively heavier, and specificity increase so that what is done in the gym more closely resembles what's done on the platform.
I've also set up linear programs for powerlifting where load increases over weeks and volume decreases over weeks. Also using DUP.
I also tend to favor some form of autoregulation either directly (using RPE targets to regulate load selection and sometimes volume) or indirectly (assigning load but having an RPE "range" as a reference point).
I tend to favor a model where there are days of higher volume/moderate load, days of heavier training at lower volumes, and recovery days with moderate load, lower volume.
Going to use this as a jumping off point since you mentioned this (and I know this falls under the umbrella of nutrient timing and its associated importance***), but what are your thoughts about also periodizing one's diet to match one's training? I know results can be had either way, but I just find myself wondering thoughts about why my training follows a DUP layout, yet my diet follows a block layout. When you take someone on, do you attempt to match those two up, or is it too much for most people to adhere to?
***referencing Eric Helms' and Dr. Israetel's nutritional diagrams
I don't do this to any significant extent but I think it's a great idea in theory.
Contextually, I would see this being a reasonable idea for people who have very high levels of adherence (because any marginal benefit needs to be worth the additional complications you introduce into the plan) and are somewhat advanced.0 -
Separate Question: Which programming do you prefer prepping for a powerlifting meet, or in your off season?
Straight Linear
DUP
Conjugate
DUP quite literally just means that you are lifting in multiple rep ranges throughout the week. Just posting that because many people call DUP a program when in reality it's just a descriptor to mean "multiple rep ranges"
For most people I tend to prefer them to train in multiple rep ranges in some fashion.
I've used both block periodization and linear periodization within a DUP model.
So for example in a block periodization set up you might see a volume block where rep ranges are slightly higher and the focus is on building work capacity and accumulating training volume. Then an intensity block where loads go up significantly and the focus is on adding weight to the barbell. As the meet gets closer and closer you'll see volume decrease, load get progressively heavier, and specificity increase so that what is done in the gym more closely resembles what's done on the platform.
I've also set up linear programs for powerlifting where load increases over weeks and volume decreases over weeks. Also using DUP.
I also tend to favor some form of autoregulation either directly (using RPE targets to regulate load selection and sometimes volume) or indirectly (assigning load but having an RPE "range" as a reference point).
I tend to favor a model where there are days of higher volume/moderate load, days of heavier training at lower volumes, and recovery days with moderate load, lower volume.
Going to use this as a jumping off point since you mentioned this (and I know this falls under the umbrella of nutrient timing and its associated importance***), but what are your thoughts about also periodizing one's diet to match one's training? I know results can be had either way, but I just find myself wondering thoughts about why my training follows a DUP layout, yet my diet follows a block layout. When you take someone on, do you attempt to match those two up, or is it too much for most people to adhere to?
***referencing Eric Helms' and Dr. Israetel's nutritional diagrams
I don't do this to any significant extent but I think it's a great idea in theory.
Contextually, I would see this being a reasonable idea for people who have very high levels of adherence (because any marginal benefit needs to be worth the additional complications you introduce into the plan) and are somewhat advanced.
I think with the current variables in my life, it would probably cause adherence issues for me, so it's been more thoughts and pondering here lately since recently changing my training to a DUP model from block. Thanks.0 -
I'm 25 weeks out from a USAPL event. I'm not happy with my BF%. Looking for your opinion or approach you'd advise......
In your opinion how feasible is it to maintain my strength numbers at 500 calorie deficit for 8-10 weeks?0 -
I think you should expect strength increases on squat and deads for sure even when dieting.0
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Thanks @SideSteel and @DopeItUp ! I'm familiar with programming and nutrition; but combining the two for a competition, that is something I've never done before.0
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Thanks @SideSteel and @DopeItUp ! I'm familiar with programming and nutrition; but combining the two for a competition, that is something I've never done before.
If you have body composition goals outside of powerlifting then I would follow your diet how you normally would regardless of the competition.
But if this is your first PL meet I would absolutely not even think about trying to cut into a certain weight class. I'm not specifically a "powerlifting coach" but I've recently been prepping people for meets both with online coaching and in person stuff (I had 3 lifters at the meet in February and it was awesome fun).
I won't have any of my clients worry at all about weight class limits until they've competed at least 2-3 times.
There's just too much other stuff to worry about -- making weight shouldn't be one of them in my opinion.
But, if you're dieting because you want to lose fat, and it's something you'd be doing regardless, I don't see an issue with that. I'd probably diet break the last couple of weeks for better recovery too if I were in that situation.0
This discussion has been closed.