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Repost from Dave Tate, @underthebar.
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Your 1RM Doesn't Really Matter
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by Dean Graddon
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Unless you intend to spend time on a competition platform in Olympic lifting or powerlifting, there just isn't much benefit to working directly on building your one-rep max (1RM), or even in testing it, in any exercise. With single-rep sets, you're really only developing your neural efficiency: the ability to maximally recruit motor units in the trained muscles. While improved neural efficiency isn't a bad thing, 1RM attempts have a much higher risk of injury, and they don't provide enough time under tension or metabolic damage to stimulate muscle growth.
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Remember, you demonstrate your strength with your 1RM, but you really don't build it much.
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Yes, feel free to chase personal records. It's just that your 3RM, 5RM, 8RM, and even 20RM have much greater overall value than your 1RM. The stereotypical bro question, "How much ya bench?" should be replaced by, "How much ya bench for five?", even if it sounds kind of awkward.

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Weight Stair Climbs

by Rob King @robkingfitness_hw
You rarely see anyone doing weighted stair climbs anymore. Why? Because they're so damned hard! I used these when training for the Fire Fighter Combat Challenge, but they're great for all-around metabolic conditioning.
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It's very simple. Grab a set of dumbbells, kettlebells or a sandbag and walk up the stairs as fast as you can. When you get to the top, walk back down. Rest as needed and go again. Repeat until your heart explodes out of your chest, your lungs collapse, or your legs give out. Whatever comes first. Don't kid yourself. After 5-10 minutes you'll be done.

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More from Coach Rippetoe at T-Nation.com. Link in bio.
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The Forgotten 6x6 Protocol
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by Michael Warren @michaelwarrenpe
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6 x 6 With 30-Second Rests
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This is a great set/rep scheme for size gains. It's a scheme popularized by Vince Gironda, and one which he used with the very first Mr. Olympia, Larry Scott, and many others. It's based on a high training density (doing a lot of work in a shorter amount of time), rather than load. To do it, you perform 6 sets of 6 reps with a moderate weight that you could do for 10 reps. What about the weight? Use approximately 70% of your 1RM for the particular exercise you're doing, NOT your 6-rep max.You must complete all six sets in as little time as possible, resting only 30 seconds between sets. That's where the training density comes in. While Gironda's recommendations were to shoot for rest periods of 30 seconds at most, he had his advanced bodybuilders resting only 15 seconds between sets. Remember, the key factor with this loading scheme is density, not load. If you can't do all 6 sets with a strict 30 second break, reduce the weight until you can use shorter rest periods.
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Set 1: 6 reps (70% 1RM) – 30 seconds rest
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Set 2: 6 reps – 30 seconds rest
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Set 3: 6 reps – 30 seconds rest
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Set 4: 6 reps – 30 seconds rest
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Set 5: 6 reps – 30 seconds rest
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Set 6: 6 reps – 30 seconds rest

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Another Damn Good Reason to Lift
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by TC Luoma
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Men who lift weights, and who have a high degree of muscular strength, have a 40% lower risk of dying from cancer. Similarly, men who have weaker handgrip strength have an increased risk of cancer. Exercise in general helps women fight breast cancer.
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Recently, Jeroen van Vugt, a graduate student in Rotterdam, examined the patient profiles of 206 people with an aggressive type of colon cancer. All of them had undergone surgery and 44% of them lost enough weight to be diagnosed with sarcopenia, a degenerative loss of muscle mass. Patients in this group were more prone to surgical complications and had additional surgeries 2.1 times more often than patients with a healthy amount of muscle mass. Enthused by what he had discovered, van Vugt then followed another group of 816 colorectal cancer patients from whom doctors had removed affected organs. What van Vugt found was that people with more muscular density died less frequently than those with low muscle density.
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There's a lot more positive research, too. Suffice it to say that the evidence that strength training prevents you from dying prematurely from cancer or anything else is overwhelming. Whether it does this by increasing insulin sensitivity, reducing body fat, causing the release of the myokine IL-6 (which fights inflammation), or stimulating AMPK production (which starves cancer cells), isn't known for sure, but all those effects probably play a role. The message, of course, is this: Keep pumping.
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Reference: van Vugt, J.L.A., "The impact of low skeletal muscle mass in abdominal surgery," Erasmus University Rotterdam, 2017, December 20.

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From the article “4 Ways to Get Strong on Everything” by Christian Thibaudeau. Find it at T-Nation.com. Link in bio.
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The Dominatrix Phenomenon
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by Christian Thibaudeau @thibarmy
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Here’s another reason to train your forearms for size: thicker forearms will make the bar feel lighter in the bench press via what I call the "dominatrix phenomenon.” Pretend you're lying down on your back while a dominatrix steps on your abdomen. If for some reason she's wearing running shoes, it wouldn't hurt as much. Now imagine her in the stereotypical stiletto heels. Now it would hurt, right? This is because the heels concentrate the force on a smaller surface. As a result it feels heavier and hurts more, which presumably is her intent.
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Similarly, when your forearms are thicker, the weight of the bar is spread over a larger surface area and as a result it feels lighter. This is a psychological effect (you perceive it as lighter), but there's also a neurological benefit, courtesy of the golgi tendon organs (GTOs). When the weight is spread out, it decreases the activation of the GTOs, which are your protective mechanism. When they feel that the weight is too heavy they’ll shut down force production to avoid tearing the muscle. When the weight feels heavier, it'll more easily activate the GTOs, preventing you from using all of your strength potential. Bigger forearms would help you decrease that inhibition, allowing you to use a greater percentage of your potential. See my article “The Secret Strength Weapon” for more info: https://www.t-nation.com/training/the-secret-strength-weapon
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