I was asked how to improve strength on the barbell lifts, and if there were alternatives to conventional methods like 3x5 or 5x5 training. The following is a year long example of starting with your current maxes and gradually increasing them over one years time. This can be applied the squat, bench press, and the deadlift. Sinister singles-I just like the alliteration. This one is simple, you take your 3RM, and you do multiple singles with it, singles meaning 1 rep of course. So rather than hit your 3RM on a main lift, you do a rep, rest, do a rep, rest, do a rep, rest. Progression would look like this 3 singles 4 singles 5 single 6 singles 7 singles 8 singles 9 singles 10 singles That is over as many weeks. When you hit 10x1, you’d then add weight and restart with 3 singles, or you could move on to the double up method. The Double-up method (a bastardization of speed doubles from conjugate training) So youve taken a 3RM, and at this point you like added some poundage to it the past 10 weeks. Retest your 3Rm and see where it is at. It should have gone up. Using your new 3RM, follow the following scheme 3x2 4x2 5x2 6x2 7x2 8x2 And then retest your 3RM again. It should have gone up. Using your PRIOR 3RM though, try the following for 1 month 2x3 3x3 4x3 5x3 At the end of this, see where your 3RM is at, AND your 8RM. A 3RM will elevate your other maxes up to about 8 reps. Now you can move onto the next method The triple 666 Devil Method- This works phenomenally well for building both low end and moderate rep strength, and is a great size builder. The setup is simple. You select your 8RM. You perform a set of 6 with it, pause and take a very short rest period, do another set going for 6, pause and take a very short rest, and then take one last set. The goal is 6,6,6 for all 3 sets. When you start, it may be 6, 4, 2, or 6, 5, 1 Aim for 18 reps. When you can REPLICATE doing 666, increase the weight. Follow this method for 6 weeks, and then test your 10RM. The Topset of 10-This one works excellent for the primary lifts you are using to build muscle. The concept is simple, you warmup, and then perform one all out set of 10 reps. So a 10RM basically. Each week, you aim to make this feel easier, and over time turn that 10RM into 11, 12, 15, 20RM. You can use this method almost forever with any lift. I used it to get my incline press over 185 believe it or not. In the beginning I use the Sinister singles method, and then I moved to the 666 method. And then when I could do 10 reps, I used the topset method to get my 20RM to 185. While I still did “work up maxes” to handle heavier weights, my 1RM on incline went from 185 to 245 in a year. That’s great progress. Although to put that into perspective, it was still only 5lbs a month, so dont think it felt fast at all. If you follow the above timeframe, and its rough I know, You will spend about 5-6 months of the year focusing on lower end strength, And 6 months of the year focusing on hypertrophy and size building. And at the end, You are stronger, you are more muscular, And you never once “maxed” out truly. LET IT BE SAID The above is not an entire training program, your workouts will require more than just the one lift. But it is a method for improving almost any barbell powerlift, and if you are doing appropriate musclebuilding work on top of it, you can get very strong following the above.
If you follow what popular media has to say about diet, you are likely continuously confused about what is healthy and not healthy. At given times, there have been “studies” released which seemingly demonize every single conceivable food. Fat was considered unhealthy for years, but then it wasn’t. Carbohydrates were considered the base of a healthy diet for decades, now the USA is massively obese. People ate bread for thousands of years, but not gluten is the devil incarnate. Fruit has sugar in it and sugar is BAD, diet soda supposedly makes you dumber, and steak causes cancer. So which of these things are true? None of them. Fucking none of them. How can that be? So what is true then? What is true is that diet, and health effects of diet, they are all CONTEXT specific. What is true is that studies are NOT knowledge or “truth” they are experiments that produce outcomes, and these outcomes may have clues, not TRUTH. What is true is that there is no such thing as “universal human diet” at all, and that the very belief in one is fundamentally flawed. What is true is that ANY macronutrient in excessive amounts can cause negative health effects, and specifically how much varies from person to person and situation to situation. What is true is that Science is NOT about finding “absolute” truth at all, it is a process of studying phenomena to observe patterns and relationships, and any knowledge from it is not absolute either, but based upon the strength of patterns. What is true is that carbohydrates CAN be healthy, and entirely necessary for health. Same for fat, same for protein. What is “true” is that media operates on the basis of outrage, fear, and sensationalism, and that looking to the media for truth is akin to looking for ice in the desert. You are not going to find any What about diet books though? THIS diet book said wheat will kill you. THAT diet book said protein will kill you. ANOTHER diet book said sugar gives you Komodo Dragon Brain AIDS and then you die. Arent they true? No. No they are not. Without fail, every popular, holy grail, I-have-found-the-answer diet book that has been published, they all have done the following -cherry picked evidence -used red herring and straw man arguments -absolutely lied with statistics -use constant affirming the consequent arguments -presented false yes/no either/or dilemmas -used circular logic And so on and so forth. The irony is that they are almost always written by doctors or PhDs, who I will readily say are lying out the side of their mouth, and/or are so wrapped up in their own dogmatic superiority that they cannot conceptualize being wrong about anything. So whats a person to do? A few things 1. Question everything 2. Don’t rely on the media for your diet advice 3. Understand that human health is predicated on the principles of BIOLOGY 4. Study your own health and take responsibility for it 5. Don’t waste money on magic diet books For a 101 breakdown of nutrition, my ebook MuscleGain nutrition would be an excellent read. TL:DR-Dont fall for bullshit, because almost everything you hear about food is bullshit
PODCAST-Listen Here “I need to change it up” is a common belief people have with exercise. Unfortunately this belief is built on entirely faulty reasoning, and it leads people to make little to no progress with their health
I have been doing IF on and off for about 5 months now but I still struggle with balancing that with workouts. I do 16/8 and generally don’t eat from 7pm to 11am the next day, but sometimes it can go later in the day. In another post, you said we should eating before and even during lifting,otherwise you won’t build muscle. But not eating until 1pm or 3pm when you can only lift around 11am or 12pm can be difficult. Not to mention it doesn’t always *feel* great. What do you recommend for fasting when it comes to lifting/working out?