Official Strength Debates @StrengthDebates
Non Essentials of S&C and Fitness | All opinions, ideas, questions welcomed | DM us a poll you’d like to see linktr.ee/strengthdebates Oklahoma, USA Joined November 2011-
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Bench Press for football players I’ve said many times you can use concepts from powerlifting and combine them with sport needs. You don’t have to pretend you’re on a platform with red and white lights Love the insight and perspective here
Bench Press for football players I’ve said many times you can use concepts from powerlifting and combine them with sport needs. You don’t have to pretend you’re on a platform with red and white lights Love the insight and perspective here
Strong people are simple not going to be denied and they aren’t going to let anything stop them
Strong people are simple not going to be denied and they aren’t going to let anything stop them
Important terms for hypertrophy Effort- this is the intent you use to move the bar as fast as you can Exertion- this is the proximity to failure You need both high effort and strategic proximity to failure When applying to low rep sets, the intra set recovery is 90-150 sec
Another one The only people that say otherwise are the ones who haven’t done it
Louder for everyone to know this!! Hear this all the time from people who are doing it
Louder for everyone to know this!! Hear this all the time from people who are doing it
Low rep and high sets take too long I hear this objection a lot It is a worthy concern I will tell you if it’s 10 min too long in your opinion, think of it as 10 more minutes of effective reps that you’re trading out for 10 min of junk volume with another exercise
Nothing ruins motor recruitment more than fatigue And fatigue is what you get with sets of 8-12 Low rep sets is the hack, skip the trash reps, shorten the time of the set and instead add more sets to accumulate the SAME time with MORE tension
“LIFT THE WEIGHTS” What does it mean? Its usually attached to a picture or video of a strong person or strong performance and it means to ignore the weak people trying to convince you that getting stronger is bad for you or not necessary
Sarcoplasmic hypertrophy = all show and no go!
495x5 off the block. 4 sets. 💪 @StrengthDebates @MashElite @Superd3k
@StrengthDebates another win for the contrast training crowd!
Hadn’t heard but very interesting thanks for sharing
@StrengthDebates Banger. 🔥
If load didn’t matter for motor recruitment We would use jumps to potentiate a squat instead of the other way around And we wouldn’t hear stories of elite sprinters using a squat to potentiate their sprint performance
If you think you know anything watch this video and see if it remains the same after in regards to motor recruitment He talks about receiving a ton of criticism from non experts but fast and heavy recruits the most motor units youtu.be/daLgIAZ3K0U?si…
Here’s a concept on why load matters for hypertrophy
Here’s a concept on why load matters for hypertrophy
You need to be 3,870 lbs of bench tonnage and 67 grams of protein deep by 7 am Only way to live 😉 @spiritualsteve_ @StrengthDebates @komor_joe
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@StrengthDebates Alternating 2 strength exercises (agonist antagonist or compound-fluff) is a good way to save time without compromising readiness.
@StrengthDebates You can also do lower rep 5-8 low sets 1-2 with 1-2 min rest between everything. More for hypertrophy but you will gain strength
@StrengthDebates Just did Chest and Triceps with 5x warmups, 10x3 w/ 1 AMRP primary BL BB, 6x6 w/ 1 AMRP secondary UL DB, 3x12 secondary BL BB and closed with 4x isolations to failure…it took 65 minutes
@StrengthDebates This is very thorough. I like that he lets the butt leave the bench. Hip drive is very important.
@StrengthDebates Awesome explanation from @ConorHughes67
@StrengthDebates When I’m doing maximum intent I find like 6-10 sets plenty Keep the rituals to a minimum, meaning if your comp bench takes 30 seconds of setup your training version takes 15 seconds
How to Bench Press the Army Football way. @ConorHughes67 @blairvaughan41 @CoachBReyes @Colin__Kenyon #GoArmy #BEATnavy
@LincolnMics After my last competition; I kept poking at the heavy weight, and modelled my training from the program that @barmanjdc wrote for me, AND added a concept from @StrengthDebates 8×3 into my compound exercises variations. I am also having fun; until August.
@StrengthDebates What's the rest period you recommend between the sets? I currently take 2 min rest between each set
@StrengthDebates @SmartMusclesMD My favorite powerlifting program, Candito 6 week, on the 2nd week there’s squat sets of 5X3 and 10X3 with 60 second rest in between sets. It’s brutal but nothing quite like it to build work capacity. It also sets a foundation to tackle heavy weight in the later weeks.
Thanks team 🥹💚
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@DrRhino7777 @StrengthDebates Thanks!! I have two months with this weight, and hitting these reps. Moving forward in 8 weeks; We will see if I can hit 8 sets for 3 reps. Once I do that; We'll move up to 170kg.
@StrengthDebates People take too long. Tighten up those rest sets
@ShaneeMc @StrengthDebates I took a year+ off from training for various reasons and am getting back into it. I’m currently doing my own version of starting strength: ssb squat 10x3, hooklying bench 5x3 and alternating bt 3x5 deads/hang cleans.
@ShaneeMc @StrengthDebates I’m looking to do the level 2 strength program once I hit my 12 weeks, but I will say I much prefer 10x3 over 3x10. My squat feels way better than it ever has.
@StrengthDebates Good night! Greetings from 🇨🇴, does this also apply to isolated exercises? Thank you.
@StrengthDebates I’ve learned that rest times can be as short as 2 min, especially in the first half of the itinerary of sets. Even in bench and squat. This compares to physically needing 4 minutes rest with higher rep seta in order to maintain performance.
@StrengthDebates I recently started this 10x3 journey and I’ll say from own experience, my lifts take less time than 3x10 and I have shorter rest periods
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