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Optimizing mental strength, training around injuries, deload weeks, and more from Sydney!
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- Опубликовано: 12 июн 2018
- This Q/A was filmed at Sydney Strength Training in Sydney, Australia on February 10th, 2018.
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Timestamps
01:16 How can you optimize mental strength with training?
04:46 Do you recommend any type of non-specific warm up?
10:41 What do you recommend after novice programming?
18:31 What are your parameters for GOMAD?
23:26 How do you work around an injury?
28:16 How do you recommend setting goals?
31:08 What do you do with an overweight trainee who has had to choose between putting on body weight to get stronger?
34:36 Can you talk about deload weeks vs pivot weeks?
38:27 Do I need to take BCAAs with my whey protein?
40:56 How important is conditioning apart from lifting weights and what kind is best?
46:16 How much should I rest?
50:16 How frequently should I train?
52:16 What supplements should I use?
54:06 For an older person, is there a reverse LP?
Thanks to Joe Pemberton and Rheece Stennet for hosting us. For more information about them and their great gym, check out:
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Thanks to Aaron and Rachael at Boat Buy for our awesome tour around Sydney Harbour.
And thanks to Tom Campitelli for putting up with me on the trip. He's on the Instagrams and you can find him at:
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In this edition of cleaning out my hard drive, we go back to Australia this past February for a Q/A with Tom Campitelli and myself. Hope you guys enjoy!
You're amazing. Thanks for everything you put out - great work!!
Cool Q&A my dude, but if you put your phone in airplane mode, most of that interference noise would go away during.
It was in airplane mode (has to be in order to run the app I was using), but I agree there is some electrical interference.
Well, that's weird.
I really loved the answers to the first question- they were incredibly helpful to me.
Thanks, Teresa. Hope you're well!
I feel like Tom is the embodiment of the "dad" stereotype :)
Same!
I just assume when Jordan walked away it was because Tom put him in timeout for excessive saltiness
I did that old fashion way of losing weight. Went to 1000 calories a day and under for 6 months. Lost over 100lbs. Not very healthy but have been healthy ever since.
Looking lean Doc.Very informative as always.Keep that knowledge coming!
I ususally do a 5 min crosstrainer or rower to get the blood flow going. After that I get under the bar doing some warm up sets pyramiding up to the working sets.
Jordan’s abs are bigger than my biceps
And everything without weirdo ab exercises - its dark witchcraft
wut you takin about?
Temporal and Spatial motor unit firing.....speaking of which, Campitelli seems so much more animated since he left the Starting Strength Camp.
More females is a game changer! Thanks for always sharing your thoughts and knowledge! Keep the content coming! I will be waiting!
Thanks!
Question: I get exertion headaches from tempo squats at 8+ reps, and now I discovered I also get them from leg press 10+ reps. I believe this is partially due to using the valsalva. Is it safe to NOT use the valsalva on movements like a leg press that do not load the spine? and could I also NOT use the valsalva, or use a "reduced pressure" valsalva on lighter loaded squats like 3-0-3's? The goal is to be able to do these movements in some capacity whilst avoiding the headache.
Honestly it's probably a tight sternocleidomastoid. Or maybe even your traps. I used to get headaches like that to man. And it's usually because of poor cervical position or my neck being "tight". The valsalva helps keep your core tight so you don't get crushed like a Coke can under load lol. It doesn't have an effect of blood pressure or anything like that.. the stuff we generally think causes headaches lol. Even in the leg press keep your head neutral and see if even that simple change helps.
I liked your comment on women becoming more involved as coaches in barbell workouts and not necessarily being just powerlifters. My wife loves the barbell movements better than the traditional workouts. She lost 25 lbs of fat (170 to 148), gained lean muscle and strength switching to barbell movements only and all with zero cardio. She has always wanted to be an influence to 30+ range working moms with children. She says there aren't many like that to follow. "More Interestingly," there are always plenty of very young women that are full-time youtubers without your typical work schedule and never having had children. My question for my wife is should I recommend her to apply RPE as the Bridge prescribes? I ask this because Jordan mentioned in the past that women should train with 3 rep sets because they can't perform 100 percent muscle exertion. I was talking with Alan Thrall during a form check session last week and we talked about this. He seemed to think Jordan may have changed his opinion on this matter. Are women getting the most from a workout while applying RPE since they can't perform a true 1RM?
I think women and men should train the same for the most part.
Barbell Medicine Alan said that you would probably say just that if asked. Those were actually his exact words as you stated. Thanks for answering my question and I really enjoy your video content. Please keep them coming as they are of huge value!
debate with you, Austin and Jeff cavalere from athlean x about specificity/ exercise variation. Make it happen.
Feigenbaum, around 47:00 you say that 4-5 minutes is an acceptable rest period. Sheiko has spoken about how heavier athletes need longer rest periods and also a high volume set requires longer rest periods (for example 8 reps @70% will be harder to recover from than 3 reps @85%). For a legitimately in-shape 120kg natural athlete training in the 3-6 rep range what would be an appropriate rest period between the WORKING sets?
Pete Toshkov I think Sheiko is wrong on that and would say 4-5 minutes is my recommendation still
What other protein Should I use if Im intolerant to whey?
Rice protein? Since it has less bcaa/leucine, then would it be a good idea to add some bcaa?
Other choices?
Yovann Camire Intolerant to whey or to dairy? You can buy Lactaid enzyme at ur local CVS or drug store, and you'll be able to consume dairy in moderate amounts. Speaking from experience
The 'love boat'.
I think the clicking is because the phone is too close to the mic (and is not in airplane mode). I remember the same kind of sound with computer speakers and old school cell phones.
molozful the mic plugs into the phone and it was in airplane mode.
Jordan, i am suffering from elbow tendonitis, well thats what my specialist says it is. what do you recommend for me to continue pressing but cannot bench. i can ohp and DB flat press. just cannot bench with the bar.
Im kind of surprised by the fact that Jordan didnt mention caffein in the supplements question.
Question: Assuming quality sources of protein (i.e. animal sources), is it important to get protein from a variety of sources? In other words, can I get all my protein from chicken? or is there an advantage to eating a variety of beef, pork, lamb, chicken, fish, etc.? I tend to eat a lot of one source of protein at a time, because I may buy, for example, a 25lb beef chuck roll and eat lots of steak/beef one week, and perhaps the following week I would buy 4 chickens and eat a lot of chicken that week.
Barbell Medicine docs have actually stated that the source of protein, plant vs animal, doesn't matter as long as you're getting 1.6g of protein per kilogram of bodyweight. The current medical literature no longer supports the notion that plant proteins are inherently worse than animal proteins. Again, so long as you are getting a sufficient amount of total protein.
found your channel a bit too late, wish I was here, think you'll come back anytime soon?
Could anyone talk you into writing a Power clean/Oly. lift focused program (like a 7-8 wk.) I like your hypertrophy and endurance programs but sometimes I wish I had an explosive program. The power clean is one of my favorites and I would like to set some time for it specifically within a year.
That seems like something we could do.
Can you go over weightlifting shoes?
What does „Gestalt“ mean? I know the meaning of the german word, but it seems Jordan using it for another word?
The impression of the "whole thing." It is used in medicine quite a bit when discussing the overall picture of a clinical situation, research, etc.
Is Jordan Feigenbaum natty or not?
So if you increase volume during a cut to continue gaining strength, once the cut has been completed does your volume need to continue go increase to make progress or can it be reduced to around what it was? Does a washout make it possible to return to the previous volume? Say it's a 245 lb 30 year old male with 5ish years of experience and a 1500 total consuming 2700 cals a day that reduced his weight from 280 lbs over the course of 6 months and was able to keep strength gains going.
Your volume and other programming parameters will always have to change over time, cut or not. Usually people will require periods of higher intensity training before jumping back on the volume train. That would be considered a washout of sorts, though I would admit washout is not precisely defined here.
Thanks for the info.
What gray/white shoes are you wearing?
Adidas NMD's
Replace 2500 kcal of milk with 2500 kcal of nut butter and you're good to go.
So I have 2 kinda dumb questions just bc I am curious and since you are coaching so many people you probably have good answer.
1. Do you think a person would get /look jacked just from doing deadlifts exclusively maybe plus the close variations - like getting from untrained 135lb deadlift to 700lbs ...because sure youll get more jacked than before in some areas but overall...for example I am not so sure it would grow your lats that much for example although people always say that.
2. Do you see any use in directly working your rotator cuff - like external rotation exercises?
1) It would help with your size. Is it optimal? no. Is it even possible to get to 700 lbs with only deadlifts? I don't know.
2) the overhead press is the only "rotator cuff" work you need.
well thx for the reply although I asked Jordan
1) Yeah I said that actually, its obvious it would make you gain some muscle - My question was just about would you actually get to a level were you would look legit jacked
because most people never even get close to a 700lb deadlift
2) Any proof or reason why? Because in my mind the OHP pretty much just loads the internal rotators and front & side delts - traps also I guess but it sounds like someone saying all you need to get big pecs is to overhead press
Deadlifting would probably give you a big back and decent legs. The rest of the body would lack for obvious reasons.
Your rotator cuff is made for stabilizing your shoulder. The press is the thing you can do that will strengthen it the most. Maybe combined with some benching. No isolation exercise is going to have any meaningful effect on your shoulder health.
I've also tried it all. for a few years I had problems with pain in both shoulders because of swimming and badminton. It only vanished when I started pressing regularly.
Not to be ungrateful that you take your time in answering me but its seems (bc you dont directly state a reasoning I have to assume here) that your logic with the deadlift is that the things that people think of in the deadlift the most grow the most,
because yes the legs are prime movers in the deadlift but your back?
Its just an isometric contraction except for your traps, erectors and maybe rhomboids ...I mean following that logic I ll get huge back from squatting. Why would it be reasonably effective for your lats?
When we talk about the muscles that actually do a lot of work it would have to be big legs, forearms, traps, glutes and abdominal muscles.
As I said many of your external rotators arent loaded in the ohp though ...I would kind of get if you said rowing+pressing of some kind because depending on how you do the rowing, maybe with dumbbells, you do load the external rotator as far as I understand but since when does optimal training equal doing an exercise where the muscle just is in some way related to the task ...your calves are involed in squatting but I dont think you would claim thats optimal stress to have really strong calves. The muscles in the rotator cuff are small and kinda weak I mean small loads could be heavy enough in comparatively. You also probably wouldnt say that rowing isnt effective for lat growth because its way lighter than deadlifts.
And an appeal to your personal experience with pain doesnt really do much for me sorry not to be rude.
I am not asking for pain prevention - its more like a thing I think about because I wonder how much stronger ones shoulders would be if I treated some kind of rotator cuff exercises as serious as my main lifts or at least the variations.
Would it maybe be dangerous to try to train them that hard? Thats why I asked Jordan.
sumsar01 similar story, my consistent shoulder pain only went away when I threw out the rotator cuff isolation bullshit and pressed/benched 3x a week
39:23 "[...] and the less trained you are, the less sensitive you are to protein."
Wow, really? So someone who is very well trained will need less protein per meal to trigger muscle protein synthesis than a novice? That's very, very interesting. At first I thought you misspoke, but it didn't sound that way.
bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Maxwell,
www.barbellmedicine.com/584-2/
Maxwell, that article does not comport with the data on the topic- though I do like much of Menno's work.
A less trained individual trains less and has less physiological adaptations than a trained individual, which reduces their anabolic sensitivity and influences how much protein they would require compared to another person in their demographic with a different training status.
Could you please expand on this?
My pants just got larger and wetter.
i wanna know who disliked this...
Is bullshittery the medical term?
It should be, right?
Yo how much test do you take a week?
j 7 he says he doesn’t take anything lmao
fnkdrmr86 LMAO that's cute
He is natty.
Why would I be on TRT? I’m on a pulsating release of micro dosed, long half life testosterone
Just laid down the FeigenBOMB!!!!
Are you natty?
Just can't keep a shirt on You anymore 😊 and you're getting so big, the sleeves fell off when you did put on a shirt. You're sleeves were clearly scared of the guns and ran away.... 🤣 Yep cracking myself up, and great information, as always.... If you're actually interested in good information, and not just a shirtless doctor.
Hahaha, thanks man
Hotty
Do you slowly feel like you are turning into Rip, Jordan? With having to repeat the same jokes all the time. You already have a few catchphrases.
sumsar01 everyone has idioms
Well Rip is just pretty much the stereotype of an average older man ...so I guess we are all slowly turning into him
Nuance
Why does Tom look DYEL?
George Jackson Because he DEL
I think a lot of people who have back pain have a red flag symptom or two, if you don’t have the illnesses that could be associated with the symptoms shouldn’t you still lift within a reasonable pain scale especially if youre making progress like things that hurt before no longer do?