Hey! Some 5/3/1 Content!
Jul0
T-nation ran a feature on Wendler’s 5/3/1 method this week.
I’ve always thought it was a great approach, and I plan on trying it for about 8 weeks in the fall/winter.
Each workout hinges around a heavy compound lift. Every subsequent week you will change your rep range, like this:
Week 1: 5 reps
Week 2: 3 reps
Week 3: 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep
Week 4: deload
After completing your heavy compound lift for the day, you simple go do some accessory work. This can include corrective exercise as well as some light hypertrophy work.
Try it out! But as Wendler says, “either people want to do 5/3/1, or they don’t. I really want to help people, but if they won’t take my advice there’s nothing I can do. That’s fine by me. I don’t fight the battles. I just don’t f***ing care.”
Focus on your weaknesses
Jul0
Now there is a stoic thought, eh?
Regardless of whether or not powerlifting is your sport (this blog is an equal opportunity fitness site) , there is something to be said about focusing on weaknesses.
Matt “Kroc,” an elite-level powerlifter, shares his approach in an interview with legendary Jim Wendler of EliteFTS:
Assorted Reading – July 07/09
Jul0
Building Vibrant Health Part 3
Over at Eric Cressey’s blog, guest writer Eric Talmant talks all about genetic typing and how it effects the absorption of food.
Supplements: What You Don’t Know
Scary little quip about supplements — it seems we are regulated slightly more strictly in Canada. (For example, we banned prohormones before the US).
The Only Rule: THERE ARE NO RULES
Zach Even-Esh is an animal. As the founder of Underground Strength, he specializes in guerilla-fitness tactics with a focus on functionality. His stuff is just plain INTERESTING without being gimmicky. Check out this sample workout!
Tales from the Ripped: Mike Whiting
Jul1
Mike Whiting is the kind of guy with the body YOU want to have. Not only is he big and lean, however, he is as strong as he looks!
Let’s see what he has to say about training…
Interview with T-nation writer Jimmy Smith pt. 1
Jun0
Jimmy Smith (MS,CSCS) is trainer you need to get acquainted with. Check out his website. He is quite an accomplished guy, writing for several publications including my favourite: T-Nation.com.
Check out Jimmy’s T-nation work here.
Like the Legend, Ronnie Coleman has always said “E’rbody wanna be a bodybuilda, but don’t nobody wanna lift no heavy ass WEIGHT.”
Jimmy Smith can help you look great AND lift some heavy weights!
He and I talked about training, marketing your skills/services as a fitness professional, and training for tall guys. Dig in!
The only way to make sure you are eating right….
Jun0
Diet – for some people- is a mystery. Not all people can eat the same way, to start. So what if you do know how and what you should eat?
How can you be sure to maintain the habit of eating well?
Local Expert: Graeme Thomas of the Nutrition Academy (pt. 1)
Jun1
This week I met with Graeme Thomas of The Nutrition Academy at Angelo’s Bakery in London, Ontario.
Graeme is a smart guy, having done his Master’s degree under Dr. Lemon at University of Western Ontario. He is also passionate about fitness and the general health of our nation.
Read on to learn more about what health expert Graeme Thomas has to say, as well as The Nutrition Academy’s services, diet, health, and exercise.
This week…
Jun0
I have some more interviews lined up that I think you guys will really enjoy!
Today I interviewed Graeme Thomas of The Nutrition Academy. This one is going to be a GREAT read, Graeme and I literally talked for hours! In the mean time, check out the Nutrition Academy website.
Tomorrow I’ll be interviewing T-nation and Men’s Fitness contributer Jimmy Smith. To view Jimmy Smith’s cannon of T-nation articles click here.
And if you haven’t read the Nate Green interview yet — what are you waiting for?
Selected Reading
Jun1
Ali, Jordan, Lebron, and Georges St. Pierre
TC’s Luoma’s book, The Testosterone Principles covers a range of topics, mostly dealing with the lives of men. This excerpt of TC’s book is all about talent and artistry.
This is an interesting read by Lonnie Lowery, PhD.
Some interesting facts: clenching your jaw can increase strength performance by 10-15%; Women are 69% more prone to ACL injuries; only 65% of school gym teachers have a working knowledge of basic fitness; CrossFit advocates still have no scientific support for their methods (and apparently are very rude at conferences!); protein and heavy lifting leads to stronger bones; track speed does not translates to game (or sport specific) speed; and my personal favourite — an exceedingly high protein intake does not damage your kidneys (in the 1g-1.5g per pound of body weight range).
Strength without size: How to get stronger without getting bulky
Women should strength train! This article, by Geoff Girvitz, explains why and how women have been sold bad information when it comes to training. Girvitz covers how to strength train in order to develop the healthiest, best looking you!
Does anyone else have some great online reads to check out??