I really want to do this program, but I want to do it RIGHT (with as few substitutions as possible). Unfortunately that means I need a new power rack, so this program will have to wait. *SIGH*
In the meantime, I have a question on clusters. The book uses the (4x2)x5 example to explain clusters, and says to use your 5 rep max as the weight. How do you decide what weight to use when the loading parameters are (4x1)x6 or (5x2)x5?
I'd probably go with a 3-4RM when you're doing singles. When you go to the five mini-sets, it should be a 5-6RM.
I'm starting Maximum Strength next week. I don't think I'll be able to get in a lifting session on the weekend. Would it be better to stick with M/W/F and only get 3 sessions/week, or go to Monday/Tuesday/Thursday/Friday to get 4?
I understand that if I only do 3 sessions/week it will take longer to get through the program.
I'm starting Maximum Strength next week. I don't think I'll be able to get in a lifting session on the weekend. Would it be better to stick with M/W/F and only get 3 sessions/week, or go to Monday/Tuesday/Thursday/Friday to get 4?
I understand that if I only do 3 sessions/week it will take longer to get through the program.
I juts ordered the book from Amazon. I am looking forward to the warmup and mobility exercises. This book has been recommended highly by way too many people for me to ignore it.
I just want to say THANK YOU to Eric for taking the time to stop by JP's and answer questions about this program. I think I speak for us all when I say that we really appreciate your presence here!
Just started the Maximum Strength program. I love it!
With regard to the energy works, I have several questions:
(1) Can I do HIIT workouts on a rowing machine after the upper body routines?
(2) Can I do 30-40 min of fasted LISS cardio 3-5 a week without affecting my strength gains?
I'd probably go with a 3-4RM when you're doing singles. When you go to the five mini-sets, it should be a 5-6RM.
Thanks, Eric! Ditto Lisa's comments on the help you're providing here!
__________________
The reason you don't have big arms is because you're weaker than a baby's fart, not because you don't do enough arm curls. -- Tony Gentilcore, via thefitcast.com
[Your] biceps [comprise] just 3 percent of the amount of muscle mass in your entire body. Remember that number: It's a good way to keep a perspective on how much you train your biceps compared with your other muscle groups. -- from menshealth.com
Just started Maximum Strength this week. Been searching for some forums discussing it and found t-nation with some posts by Eric but this one seems to be a much better discussion. So, I registered on jpfitness.com.
One of the posts referred to a Maximum Strength FAQ. Does anyone have a link? Couldn't find it via internet search.
Two questions I have are with regards to missing workouts: missing a single workout and one week of vacation. When one workout is missed, I was thinking that you could temporarily shift a day while making sure that no more than two days are done consecutively. For example, if I work out on M and miss W, I could then work Th and F, rest on Sa. Work on Su and M and then resume with following W.
When missing a week, I would stay active during the week and then return where I left off. So, the 16 week program would be an elapsed time of 17 weeks.
Just started Maximum Strength this week. Been searching for some forums discussing it and found t-nation with some posts by Eric but this one seems to be a much better discussion. So, I registered on jpfitness.com.
One of the posts referred to a Maximum Strength FAQ. Does anyone have a link? Couldn't find it via internet search.
Two questions I have are with regards to missing workouts: missing a single workout and one week of vacation. When one workout is missed, I was thinking that you could temporarily shift a day while making sure that no more than two days are done consecutively. For example, if I work out on M and miss W, I could then work Th and F, rest on Sa. Work on Su and M and then resume with following W.
When missing a week, I would stay active during the week and then return where I left off. So, the 16 week program would be an elapsed time of 17 weeks.
Hey guys, I haven't posted in a while, but just wanted to say how much I have enjoyed this program so far! I am now in the third week on phase 2 and really coming along. There are three things that stand out to me.
1. I feel better physically than I ever have because of the soft tissue work and mobility stuff.
2. I have gotten much more effcient and stronger in my big lifts. I deadlifted my previous set 1RM for 4x5 today.
3. Reading the book has really changed the way I look at lifting now. I use to be concerned with looks and getting bigger(because I'm skinny) while trying to stay relatively lean, now I don't care...I just want to get stronger and let everything else sort itself out. I really do believe I was setting myself up for failure and loss of motivation on my previous mindset.
Just a great and solid program Eric. Really has changed the way I lift and view fitness. Well worth buying and reading more than once like I have.
You're on the money with your assumptions about missing a session and missing a week.
Thanks. I am so fired up that I don't want to take a day off today but I will (except for some household chores that will be taxing). My delts are sore but it can't be from yesterday's Phase I - Week 1 - Friday routine. I think it is because of pulling a wagon of stuff 1/2mile to and from the local fireworks display last night at a very brisk pace. I am going to try some foam rolling on the area later today.
I just want to say THANK YOU to Eric for taking the time to stop by JP's and answer questions about this program. I think I speak for us all when I say that we really appreciate your presence here!
x2
The personal touch is really appreciated.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
I am in Phase I of Maximum Strength. The one exercise I really do not get is the Pull-Through. One problem is that I do not have a rope attachment and tried to use a v-bar. That forces my legs wider apart. Another problem is the weight, I used a high enough weight that still allowed me to complete the number of reps but it tends to throw my balance off. If I drop weight to maintain balance, it is too easy.
Maybe I am not doing it right. I thought that the starting position was vertical but that means that you are starting with the weight stack raised. Then, you bend over and let the weight stack drop and then you complete the movement by "pulling through". It is when my body reaches a vertical position that I have trouble holding position without my feet being "dragged" towards the weight.
Pull-throughs are great once you get the hang of them. You'll have to have some kind of rope handle though, the V-handle isn't going to work. If nothing else, just tie some kind of strap to the carabiner clip.
The reason the pull-through is such a great glute movement is exactly because you have to brace yourself so tightly. It teaches that bracing. If you let up, you'll get pulled back into the stack. Keep the load high, just stay tight through your core and keep your glutes contracted, then you'll keep your balance.
There's a good video of Tony Gentilcore doing a cable pull-through about halfway down in this article: Blood on the Barbell: Robertson. Pay attention to how he squeezes his glutes at the top of the movement. That's key. And he stays braced during movement, with no changes in the lumbar spine.
Great timing! I took the afternoon off from work and decided to get my workout done now. I will be doing the pull-throughs in about 15 minutes. I can rig a rope of some sort for it.
Let me know how it goes! Once you get one right, you'll probably start to love this movement. I use it with clients a lot and it helps them "get it" for the deads to come.
Felt the difference immediately using a rope. I only had 1/2" diameter rope so I doubled it up and ran it through the carabiner clip. I will probably improve my grip with this as well because I do not have the big knobs on the end of the rope like the gym version.
I thought I was leaning too far forward and that Eric's demonstration in the book was more vertical but I took another look and he does have a slight forward lean. I still think I am leaning too far though and need to work on that. The guy in the video seems to be quite vertical.
I'm glad you liked it! I thought you would! You're probably not leaning as far forward as you think. You have to brace forward against the backward pull of the cable. Eric's instructions say, "Bend your knees slightly and bend forward slightly at the hips to counterbalance the pull of the rope." Then for the top of the movement he says, "Don't lean back!" As long as you're finishing with a glute squeeze that presses your hip joints forward, you're good. Leaning forward just a little helps you stay tight and balanced.
Just started the Maximum Strength program. I love it!
With regard to the energy works, I have several questions:
(1) Can I do HIIT workouts on a rowing machine after the upper body routines?
(2) Can I do 30-40 min of fasted LISS cardio 3-5 a week without affecting my strength gains?
Kind regards from Germany,
Frib
I'd prefer that you not do the HIIT right after you lift, but if need be, I suppose it is okay.
If the cardio is super-low-intensity, it shouldn't be a problem. The fasted part is what is a bad idea.
Thanks EC! I've got a couple of questions for you (or anybody who knows more about box squats than I do)...I'm building a box today that will get me to the depth you describe in your book (crease of the hips just below knees). Will I ever need boxes of different depths for this program? Would I benefit from using boxes of different depths?
Also, I workout in my garage, so for all cable movements I will need to sub free weight movements. What do you recommend subbing for the following exercises:
Cable Seated Rows
Pull Throughs
Kneeling External Rotations
For pull throughs, I have done them before using Iron Woody Bands and they felt pretty good that way. Would that be an adequate alternative?
Tomorrow morning is Day 1...looking forward to it.
I've been using dumbells for the kneeling cable rotations.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Thanks EC! I've got a couple of questions for you (or anybody who knows more about box squats than I do)...I'm building a box today that will get me to the depth you describe in your book (crease of the hips just below knees). Will I ever need boxes of different depths for this program? Would I benefit from using boxes of different depths?
One of ours kids built ours - and they are depths 13, 14, and 15 inches. I think I actually have the drawings he made for their dimensions (harder than it sounds), if you want a copy. Just email me at ec@ericcressey.com
[quote]Also, I workout in my garage, so for all cable movements I will need to sub free weight movements. What do you recommend subbing for the following exercises:
Cable Seated Rows
Pull Throughs
Kneeling External Rotations
Head-supported DB Rows, pull-throughs with bands, and elbow-supported external rotations, respectively. If you need videos, email me.
Hey everyone, I am looking to starting this program in the next few weeks. The only problem is I have recently had my wisdom teeth out and a stomach flu. It has been two weeks since I have lifted using the NROL program. Should I jump right into this program or do a little bit of lifting before?? If I should do a little bit of lifting just to get my muscle back into the swing of things. Any suggestion would be appreciated.
__________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
Hey everyone, I am looking to starting this program in the next few weeks. The only problem is I have recently had my wisdom teeth out and a stomach flu. It has been two weeks since I have lifted using the NROL program. Should I jump right into this program or do a little bit of lifting before?? If I should do a little bit of lifting just to get my muscle back into the swing of things. Any suggestion would be appreciated.
If your familiar with all the lifts I think you are fine to jump right into the program. 2 weeks isn't a very long time at all, however it is unfortunate you had the flu and teeth taking out in that time. Your testing before the program starts may be a little lower than they would have been because of this, but thats not a big deal.
In order to fit my schedule, I have been doing Maximum Strength on M/Th/Fr/Su. However, I missed the upper body workout on Su. So, I was thinking of combining Phase 1/Week 2/Day 4 with Phase 1/Week 3/Day 1 tonight.
I could eat at 3PM, do lower body (Phase 1/Week 3/Day 1) first at 5:30PM, eat, wait 2 hours, and then do upper body (Phase 1/Week 2/Day 4). Alternatively, I could do pick exercises from both routines and do them as a workout.
Linear Mode
