The Biggest Training Fallacy of All (Audio Only)
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- Опубликовано: 31 июл 2017
- In this audio reading of "The Biggest Training Fallacy of All", and article that was published in 2011, Mark Rippetoe lays out the difference between training and exercise.
Text of the article can be found here: startingstrength.com/article/t...
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Even when Rip is narrating and he wasn't asked a damn question, you can hear him occasionally sigh as if he's wondering why you're so goddamn stupid that he has to tell you the things he's telling you. lol. I love it.
I think that's just how people talk where he's from. I know another guy from that area and he talks the same way.
Rip should be an audiobook reader. Look into it.
For real he sounds like a pro
More like a co-producer of the Khan Academy videos. Sal is that you?
I thought i knew shit but this channel has completely changed my perspective on training, thank you for all the videos and audio books Rip 👌🏼👌🏼 just after a few months all my lifts are at a PB and still increasing without fail. And ive been training (badly obviously) for 3-4 years
Thanks Rip. Clearest explanation of adaptation I have ever heard.
So SS is now telling me how to tan properly? So now i can get jacked and tanned? I'm starting a tanning LP tomorrow. I'm going to start with 10 minutes, and then add 5 minutes per session at 3 sessions per week. I assume I'll need to do the GOSAD (gallon of sunscreen a day) as well. How soon will the book and seminar be updated to reflect the tanning protocol? By the way, this is satire of course. I'm a massive fan of Starting Strength, and Mark.
lol
Thanks for tacking on that it's satire. Like how Jonathan Swift added to the end of Modest Proposal: "By the way, I am not serious about eating babies. It's satire."
TheHaiku2 *GSD 'of' and 'a' wouldn't be included in the acronym :p
Many thanks! That's what I needed to hear this week. :-)
Rip I want you to narrate my eulogy when I die doing my fives.
You mean Rippe.
Jack Carter Nope. He’s Rip
Here lies Fred, who died in a squat because he lacked hwip draaaaahve!
4ndr3c3s4r1n0 hyip*
@@charlesfisher3983 heap*
I've never heard this concept explained better.
Great talk, thank you.
Man! I was just working through this as a theorem yesterday...Volume vs Volume!!!
I just finished starting strength, i love the tanning analogy
Cool hwip.
overhwelming
Koo. Hwhiypp...
Hwill Hwheaton.
"..or you sincerest hope that it'll get stronger."
So on point (and sooo funny)
really good thanks a lot
Thank you uncle Ripper
Never gets old.
The thumbnail says,"The Biggest Training Training Fallacy of All."
Yes, "training" repeats! Kind of cool to find.
This guy is great reminds me of my Dad or Grandfather
I wish he had gone into a bit on what to do when you do hit a bump in the road and can't increase, there are a lot of options but I'd be interested in knowing which ones he favors/supports
Generally, do what you aren't. So if you've been steadily increasing weight but plateau, try backing off the intensity in exchange for either more volume per workout or higher frequency (usually one or the other, not both). If your training volume is already high, reduce reps or sets (sometimes both) and go for a bit higher weight.
I would like to hear Coach Rip on an advanced subject/program/movement tweak and tips. Most of his videos are for beginners
you can't build muscle by hopes? well shit
I just realized that the preview of this video has a typo, it says "Training" twice
When Rip does training, it's not just training, it's training training!
This is totally ASMR.
Search ... Jason blaha .. Whispery 5x5 with accessory work
+0o0o0o0 oh god no!
double training in the thumbnail
Okay, you're right about strength training. However, if you start sunbathing 5 weeks before the solstice and submit your skin to a stimulus that's strengthening for five weeks until June 21st, the melanin adaptation will continue to progress. It's like a linear novice progression, keeping the volume constant while increasing the intensity.
I thought you tube was a VIDEO site? Now it is a radio?
Gold.
This is gold!
Too many more is better idiots will dislike this and never reach their goals.
Just remember that ANALOGIES are approximations to the issue being discussed, for clarity's sake, there is always a discrepancy, however small, to the actual issue being explained, otherwise you WOULDN'T need an analogy. Thus GOOD analogies work best.
A good MENTAL exercise is to try and find in which ways (however small) the analogy does NOT fit the issue being discussed, not an easy thing to do at all with GOOD analogies, but you discover how the analogy doesn't fit into the issue or even if the fix is true for it. The worst are NOT the really obvious analogies, but the mediocre ones that contain just enough facts or truths in them to fit into the issue being discussed, those are the ones that do a lot of damage, because most people take them at face value as EQUAL to the issue in question, and the tend to say they are the same and not approximations to it, or SIMILARITIES to the issue that the analogy is supposed to clarify.
Te suntan analogy is GOOD, but it is not EXACTLY the SAME as the issue of physiological adaptation within the weight TRAINING arena; it is only SIMILAR to it. Though Rip here in all good intentioned sense says that weight training works EXACTLY the SAME as the suntan analogy. The EQUAL side of it all are that BOTH are in fact physiological adaptations to stress, different stresses though. I know I am nit picking though, and Rip hates that shit.
Adaptations occurred in ideas or physical things, cultural things and environmental things. Some people revolt and hate that stress and go back to their old known ways, and some adapt, the level of adaptation varies according to the innate factors of the person, in the case of cultural adaptation, it is the ideas already THERE that will decide that.
In the gym, your DNA will MOSTLY decide the limits of the adaptation. Most people never even get close to those limits though.
The brain is a PROTECTION organ, so when the bar gets heavy, the brain revolts and does NOT want to get under it, let alone do reps with it, specially that first set, most people obey that order, the "advanced" trainee takes it into account and with careful safe technique does it anyhow. Your brain will tell you your back will get fucked, you didn't sleep well, or that two days rest is not enough, or that you ate shit for breakfast, or ..... so you need to remember that, IF YOU LIFTED THIS WEIGHT A WEEK AGO OR SO, YOU SHOULD BE ABLE TO DO IT TODAY, ALL OTHER THINGS BEING MOSTLY EQUAL. Thus this adaptation thing become more MENTAL than physical most times.
The biggest tanning fallacy of all.
FTFY.
I learned something from this. Thanks!
From fatness to fitness.
If starting strength doesn't work for you then you must be an iron albino. Do you even tan bro?
Starting Tan 5x5
Add 1 minute per day?
I feel like the explaination of tanning in the first two minutes is something I subconsciously understood but never bothered to validate
So I've had the argument with people forever who say that you constantly have to do different exercises all the time to make gains. I've always said that all you need to do is progressively and continually increase load and volume.
What say you?
You cannot infinitely increase volume, as recovery is finite. You have to increase the intensity of the stress, and/or increase your recovery time (meaning days not in the gym) when you stop progressing. Re listen to the video when rip is talking about carefully monitoring intensity and volume.
Yeah , sometimes even your exercises have to change due to the repeated bout effects.
I can say this (only my logical thinking here, I am no gymnastic expert, or trainer/coach, just an amateur athlete that has studied physics) : For all exercises there are muscles that are getting more load during the exercise and other muscles that are getting less load (and when I say "more" or "less" load , I mean compared to the max load that this muscle can achieve). So lets say that you are a beginner and you start benchpress. In the first months, you can increase the weight almost every 2 weeks , sometimes you increase the repetitions by 1-2 before you actually increase the weight on the next training session (just to be sure that you have got a little stronger, by performing 2 more reps you assure yourself that you have gotten stronger and mentally/psychologically you are ready to increase the weight on the next training day). So your chest muscles are getting stronger, your triceps are getting stronger, your grip is getting stronger the ability of your back to feel the punching pressure while it is pushed on the "bed" is getting better , etc. And then you hit a plateau. You cannot increase the reps for this weight, maybe on some of your days (when you are feeling really good) you can do 1 more rep (lets say 9 instead of 8), but not everytime. So you try to increase the weight by 5 kgs , and you see the reps are dropping a lot (they go to not only 7-8 but they go to 5). A first measure is to change your program for a few weeks and concentrate on even heavier weights for only 3-4 reps, until you get used to this higher weights. But after that you may get another plateau. So what then? What is causing your limit? Maybe it is because some of the muscles participating in the exercise are getting tired before some other muscles, so these muscles are getting stronger/adapted in a better rate compared to the other (the supplementary muscles lets say) , so you have to do a different exercise to target those supplementary muscles more specifically. That is why it may be useful to put a variety of exercises, do not do only bench press, do some double-bar dips, do some flies with free weights, do some inclined benchpress. Variety is good.
This lines up very closely with the training principals of Mr Mike Mentzer as well - so much of people's time could be saved if they only got their heads around these facts.
You also need occasional breaks for a few weeks too.
This video tells you that you need to increase the stress progressively to stop the adaptation
How does one get better at doing push-ups? Since the resistance (your own body weight) cannot be adjusted like the resistance on the barbell. Does increasing your bench press for sets of 5 increase your total number of possible push-ups in a single set?
Getting better at push-ups could be somehing technical rather than adding weight. For example, if you feel push-ups are easy you could progress further into handstand- or planche pushups. That's a way of progressing with bodyweight exercises imo.
Strength is just the force you are able to produce and apply. So therefore i believe the bench press has a carryover to push-ups. Just keep your bodyweight lean, it's harder doing pushups if you're a fat guy 😂
No John, that will not. Increasing your bench press for sets of 5 will increase force production, not endurance. Sure, you will be stronger, and a few more pushups will probably be possible, but these are two different adaptations (which he mentions in the audio program). If your goal is to do more pushups in a single set, you need to slowly and progressively increase volume during pushup workouts (increase reps and/or sets...ideally reps). Comes back to training specificity.
He mentions that cyclists who gets stronger by squatting will perform better in a test of endurance because every rep pressing down on the pedal will be a smaller percentage of their total strength. Would it not follow that if you increased your bench press strength, your endurance doing push-ups will increase because every time you press your body up it will be a smaller percentage of your overall strength? I'm curious to hear Rippetoe's opinion.
Just listen from 5:20 to 5:35. He says that doing sets of 20 and sets of singles are very different, and you don't get better at doing one by practicing the other. I must have missed where he talks about a stronger squat will translate to a cyclist. He mentions cyclists at about the 12:00 mark, but not again that I'm aware of. Can you point me to the portion of the audio that you are referencing..?
It's in a different video. I don't know where exactly. He often uses the cyclist as an example of how increasing general strength makes everything in life easier to include tests of endurance. I'll share a link if I find it.
Ha ha ha what a story mark
My skin doesn't adapt to the sun it just gives up and dies.
Love how rip refers to benching 225 as if its a casual thing. Ive been progressively training bench for 9 months and i cant bench 225 (ive still been progressing though)
try 230
9 months? depending how heavy you are its going to take longer than that! It took me a little over a year to hit it for a single rep
maybe you try different stuff, try this: make your lats, squats, triceps and biceps as strong as possible. then for chest exercises do zero barbell flat presses, just do dumbbells. after 8 weeks go back to doing flat barbell benches. the guy who gave me that tip weighed 220 and benched 410 and he did not look like he used roids.
Have you asked yourself Rip's Three Questions?
Hempflakes put down the hemp* and eat fatty cuts of steak?
The biggest training training fallacy of them all?
Copied the suntan analogy from Mike Mentzer smh
Fucking GOLD
LOL @ benching every Monday and Friday.
That's the ultimate bro split these days. Chest and arms 2x week.
Bro split is 1 muscle group or bodypart per day once a week. Chest and arms 2x a week is good as you can have higher volume and adequate recovery
@@theavenger1500 And, once a weak is popular among guys on PEDs, because they can recover from more severe stress on their muscles. So, they are doing 25 sets of 10-12 or even 20 reps in a single day, for a single muscle group, once per week.
My skin never gets darker no matter how much sun I get :(
I just discovered this channel. I think I have a lot of catching up to do, yikes.
New lifters get stronger fast because they don't have much muscle mass to repair, so it's relatively easy for the body to repair and adapt at that point. The more muscle mass you carry, the more diminishing returns you get.
But here's the thing, I've known guys over the years that were strong as hell in the gym, but have no size to speak of. Just looking at them, you'd never guess that they even workout. I'm not sure why. Genetics maybe. Poor diet maybe. But probably has something to do with rep range. If you do low reps, you'll get stronger, but you won't necessarily get bigger.
@@JohnnyRay920 I know what you mean about little guys. There is a neurological component to increasing weight and some guys are able to get a lot of strength through that, usually by progressive sets at low reps with less than optimal nutrition or volume. That has be partly genetic. However, Brian Shaw is evidence low rep ranges still make you big, especially with enough nutrition.
Re: Prefer the article as this is too long. Get to the point quicker please.
I do not agree with the above point.
"Mark is thorough."
William Rachello is right. It is not long, in fact it is attentive to accuracy and detail.
Thank you so much for Mark's complete article about the distinction between ordinary workout(exercise) and athletic training!
Barefoot runner
I increase the rest between sets every week I bench press so I can bragg to everyone how I"m doing longer and longer bench press workouts.
I do these workouts about once or per month or every other month, currently my workouts are about 8 hours long. Bench press workouts are my favourite because I can lay down all the time.
When people ask me workout advice I tell them to increase their rest times as it's the best advice I"ve ever gotten from Mark Rippetoe, the best strength coach in the history of mankind.
qwert yuiop did u even listen to Mark....
Actually you DO get darker from repeated short sun exposure, consider this tanning salons have a max time but if you go every day you get darker than if you go once a week.
Rippetoe is such an angry old man
You said in the forums that the skin doesn't respond like the muscle. So?
R.I.P. has a lot of mentzer in his teachings
Mick Flinn yep. I read similar analogy in mentzers h.i.t. but using it to illustrate over training
Technically, your skin is still pink.
Bryon Lape wat if im a nigga
I just disliked after 5 seconds because of the hot girl thumbnail that had nothing to do with the video :)
Prefer the article as this is too long. Get to the point quicker please.
trying playing at 2x speed
Good suggestion. Thanks.
NO! I'd prefer to listen to Mark talk for longer periods, not shorter. It's better than listening to Morgan Freeman!
Mark is thorough. He is exact in his choice of words and every statement is backed by decades of experience. I'm glad he doesn't water down his content just so people with short attention spans don't complain.
You make a good point. I enjoyed the unedited article which I can absorb quicker as we can read far faster than he can talk. I just prefer more concise material on RUclips.
:: listens for 3mins :: THIS is one of the whiteset of whites things Ive ever heard in this industry, being put forth as an anology. The fact that its been up this long, speaks volumes.
What?
....but you WOULD get tanner each day so that kind of messes it up. With exercise he is dead-on but obviously he doesn't tan much (nor do I but common sense). You wouldn't double your tan each day because of your body's adaptations but I'd guess you'd grow 20-30% more tan each consecutive day until the first tan starts to fade. Barbell training isn't tanning. You cannot do 100 sets of 5lb curls a day for a year and expect growth. I fell into the "same workout every day" mentality for a while. I'd try to grow one or two lifts but never consistently. I'd add a ton of sets and hit the muscle at a thousand angles and I did get big but not strong. Now I am getting strong and somewhat bigger.