I've informed you guy's on the different ways to get stronger, bigger, leaner, and properly condition for your goal. But you're probably wondering what exercises to use for these programs. So today, I'm going to show you some exercises that can and should be applied for every and any training goal (pending you're injury free and don't have any structural balance issues to hold you back from these exercises). Today I'll touch upon the conventional dead lift, dead lift against bands, trap bar dead lift, tire flip, reverse lunge, box squat, anderson front squat, glute hamstring raise, push press, fat bar bench press, swiss bar bench press, dips, and pull ups.
If you're confused when I say these can be applied to all goals let me clarify
Lets use the conventional dead lift for example:
Use of the conventional dead lift if we're training for MAX STRENGTH:
weight: 85% of 1rm sets: 5 reps: 3 speed: fast as possible from the ground, controlled coming back down rest periods: 3-5 minutes
Use of the conventional dead lift if we're training for POWER
weight: 50% of 1rm sets: 6 reps: 1 speed: fast as possible from the ground, controlled coming back down rest: around 1 minute
Use of the conventional dead lift if we're training for HYPERTROPHY (muscle size)
weight: 70& of 1rm sets: 4 reps: 8-10 speed: fast coming up, very controlled coming down rest periods: 2 minutes
Use of the conventional dead lift if we're talking Muscular ENDURANCE
weight: 60% of 1rm sets: 3 reps: 15 speed: steady tempo rest periods: 60 seconds
These principles can be applied to most all of the lifts that you'll see in the video I've included in the post. Use your head though ( I wouldn't necesarrily apply the max strength protocol to a lunge or dip, these should be used in the 5 rep range and up). It's up to you but that's my opinion.
Here's what my friend/colleague Mike Coval has to say about these bang for your buck lifts and training modes:
"Up until a few months ago I trained like 99% of the population. Same boring, monotonous, stale routines that got me nowhere. Then I hooked up with Dan (not like that you demented perv), and he introduced me to a the conjugate method of lifting. I stopped caring what I looked like (ok I still cared, but with much less emphasis), and started to worry about what was on the bar. The type of training is nothing fancy. No balancing on one leg while on a Bosu Ball with your thumb jammed in your butt or any of that B.S. Just hard work, the goal of getting stronger, and keeping it simple. Squats and their variations, deadlift and lifts that assist the deadlift, bench work, and lots of pull ups/ rows. And throw in a couple days of energy system conditioning and that would pretty much be the general make-up of the program. Since starting this type of training I have experienced a 20 lb increase in the bench, 10 lb increase in the deadlift (been a couple months since I last tested it), and a 40 lb increase in the squat. This all since mid-October. I even had my first strongman experience over Xmas break, and that as definitely the most fun training session I have ever done."
Mikey / Prowler
On another note: " In the last month I have changed up my diet (whole foods, nothing that is boxed up or in a package) and quit drinking alcohol. I have been at this for about a month now and already have seen significant progress in my body composition (especially my umbellical region which was my worst body comp. site)."
(hmmm, maybe diet and performance go together????)
P.S. I'll add the video when youtube cooperates with me... stay tuned
1 comment:
Mikey Prowler!!!
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