Eric Cressey - Maximum Strength

[Eric Cressey]

Originally Posted by kaydubya

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.

[judoka]

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.

Other drawbacks?

[Eric Cressey]

Originally Posted by judoka

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.

Other drawbacks?

I'd go MoTuThFr.

[justinbass]

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.

[Lisa~]

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!

[Frib]

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

[judoka]

Originally Posted by Eric Cressey

I'd go MoTuThFr.

Thanks Eric! I'll echo Lisa's sentiments...it's awesome to be able to get answers like this directly from the source.

[kaydubya]

Originally Posted by Eric Cressey

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!

[Doo]

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.

[Eric Cressey]

Originally Posted by Doo

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.

Frequently Asked Questions

You're on the money with your assumptions about missing a session and missing a week.

[maxattack]

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.

[Doo]

Originally Posted by Eric Cressey

Frequently Asked Questions

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.

[Mahler]

Originally Posted by Lisa~

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.

[Doo]

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.

Could someone clarify how this exercise is done?

[Lisa~]

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.

[Doo]

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.

Thanks Lisa~.

[Lisa~]

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.