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Barbell Medicine Podcast Ep 18: Body Fat, Training Volume, and Do You Even Lift?
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- Опубликовано: 10 окт 2017
- www.barbellmedicine.com
Jordan Feigenbaum, MD(@jordan_barbellmedicine.com)
Austin Baraki, MD (@a.z.b)
info@barbellmedicine.com
Possibly something Jordan doesn't know: the common thought that all owls are nocturnal is a myth. Although about 60% of all owl species are nocturnal, the rest are diurnal (active during the day) or crepuscular (active at dawn and dusk). Interestingly, you can actually figure out when each species of owl is most active by simply looking at their eyes. If they have black eyes they’re nocturnal, if they have yellow eyes they’re diurnal and if they have orange eyes they are a crepuscular species
Hey, that's good trivia!
LMAO.
Actually, I think walking around sub 10% body fat is a 3rd world problem
Book idea "Starting Volume"
You guys deserve more subs
Agreed.
Roughly quoting Austin - if intensity was the main driver of progression, then SSLP would work better over time. Definitely one to remember, thanks guys.
Appreciate that nugget on the TM at 9:40, your intensity philosophy makes sense to me as someone who is currently running vanilla TM (cycling intensity days atm). I think ill give it a try
gains are the greatest gift one can receive
Just great! One of the best so far!
Thanks!
Hey guys, any chance you could put the questions in the timestamps?
Nice work, guys!
This might be a stupid question, and if the answer is too long to put in youtube comment then just ignore it. But you guys mention volume... How much volume is appropriate for hypertrophy? I keep hearing that it's anything from 6-8 reps and up. But anything around 10-12 reps is an absolute nightmare for me, especially for squats. And after a couple of sets I feel sick, borderline puking. I found that 8 reps seems like a perfect rep range for me, but I try not to get used to it too much because I worry it will slow down my development. Would 8 be enough, or should I sometimes torture myself and dive into 10-12 reps? Thanks.
P.S. My program is a bit of a mess. I follow a bodybuilding routine, but prioritize the powerlifting exercises trying to get stronger on them. Deciding on rep ranges is whats giving me the most trouble. I'm a recreational lifter, trying to get stronger and bigger. First goal that I picked for myself is 1000 pounds club, currently at ~900lbs.
Sorry dude - this is too complex of a question for a RUclips comment. Additionally, "volume" doesn't mean the number of reps you do in a set.
There is no one answer to this. It depends on the person.
Thank you for your answer!
I checked out and really liked your program 'The Brigde'! I really wish there was a program as specific, and on point in bodybuilding. :)
Regardless I hope to try it at some day! Just need to figure out how to properly add some of the bodybulding stuff to it and not overtrain myself.
love this
A person who has a body fat level of 24% and has a waist of 38 might go to their doctor and be considered over weight even though they have been weight training and put on some muscular body weight but a little fat a long with that. It seems doctors don't like it if you put on body weight no matter the composition of that body weight.
Alright, I'll watch fucking Westworld, since EVERYBODY has mentioned it. Baraki was the final straw, here. Hopin' this shizz be good.
Can you give your opinion on my progress? I started at around 120lbs, i am 165lbs now. My maxes were at the very start 85 1 rep paused bench, 85 1 rep max squat, and a 100lb deadlift 1 rep max. I tore my hip squatting 70 lbs. Couldn't walk very well for a few weeks.
It's been about 10 months now and i'm benching 170 for 1 rep paused, squatting 250 for 1 rep with good form, and can deadlift 330 for 1 rep with perfect form.
I get confused because i feel that my progress was poor when everyone says i should be hitting 225, 315, and 405. In my case am i doing well enough? I'm running canditos now, i consider my self an intermediate.
5'8 male
Dang, Dr. B didn’t go over 80% almost the whole training block?!
I think he means "volume work" so max 80% e1RM WITHOUT considering heavy singles. Besides, he said "before peaking block", so when he goes closer to competition he incorporates lots of over 90% singles, because it's specific to competition setting.
Very intelligent and nuanced stuff here ^^
Tips for training around a sprained ankle? Haven't been able to squat for 2 months now and I'm losing my mind. Love your content
If you can bear weight on it, you can squat. If not, it's just upper body stuff until you can.
Don't squat with a sprained ankle
I am having a hard time figuring out what is underweight and what is overweight for training? I am Just starting (my second day it tomorrow) I am 5'7 155lbs, my goal is to deadlift 400+ but I also don't want to die trying to get to a weight that can make that happen. I also can't have dairy/ or dairy bi-products (whey) at all so my protein is either veg based or whole foods. What kind of weight should I be aiming for to get strong and also not be fat?
must be nice not havingva wife and kids and never missing a session
If the wife lifts herself, she will understand
A lot of fish switch genders. For example blue head wrasses will switch sexes as will golden auratuses from lake Milawi in Africa. There are probably a number of additional examples I have left out.
Which free programs do you recommend for someone who's an early intermediate?
Teao Hughes I think they would recommend the bridge which is a program they made available at the barbell medicine website
i think jordan would recommend the texas method (*troll comment relax*)
I like stronglifts and im going to transition to madcow after this.
The bridge, the general intermediate template, or the 12 ways to skin the Texas method.
for linear periodisation you say that the lack of volume is why trainees stall out. But isnt the actual reason just the fact that they are stronger and cannot recover in time for the next workout? Recovery ability does not increase in tandem with strength gains, i.e it takes longer to recover from a 500 pound deadlift than a 300 pound one. Instead of adding volume and decreasing intensity why not just increase the amount of recovery time you take between workouts. E.g. two days between a workout instead of one.
I added about 30 pounds to my weighted dip and chin (I dont bench) 60 pounds to my deadlift and even more to my squat in about two months when I started decreasing frequency in this way.
Yes, they are stronger but the lack of stimulus relative to their recovery/tolerance is what stops the progress. Yes, recovery does increase in tandem with strength- but as a lifter becomes more trained they require series of stress events to produce improvement. No, it does not take longer to recovery from a 500lb deadlift than a 300lb one if both are 80% of 1RM, in fact. It takes less time actually, since the guy who can pull 500 has trained for a lot longer (usually) than the one who pulls 300 and thus, is more adapted to that stress. If you take more time between training sessions you do not accrue more training stress and you'll get weaker. Try it and see.
Could you give an example of a "series of stress events to produce improvement?"
Jordan Feigenbaum well I can give an example from my own training. But first I should say I also train one set to failure after warming up so I am inroading myself enough to not become de trained. I used to take off about 5 days between deadlifts until my progress ground to a halt. I started deadlifting every 7days and my progress resumed. It was that simple.
Yes you can get to a point where you may need to implement various intensity techniques such as resr/pause or forced reps, or negatives or statics even but in general the answer isn't necessarily always more volume.
I have tried various bodybuilding routines that are based on volume and none worked, after a while Strength would go down as I became overtrained. I have never tried a volume powerlifting program but each to their own. I just think my method is more efficient. I don't have to worry about percentages or how many sets or even have to be in the gym more than two days a week so I don't have the overuse injuries that I used to get from volume based routines.
You can also try my method if you like, try deadlifting to failure in the 5-8 rep range. Then come back 6 to 8 days or even longer if you think you need it. You might be surprised. You may be dismissive of such methods but you don't have much to lose and everything to gain.
The other main advantage is that because recovery is fully addressed by this kind of training you get stronger and bigger far faster than a volume based trainee will.
Have a good day :)
jweber544 We never said “more volume is always the answer”. And we have plenty to lose by training with your method of one set to failure every 7 days. This method will absolutely not result in “stronger and bigger far faster”, especially over the long term.
Need some advice if u have time. I'm vegan. Im 200lb. I managed to work out my meals so I get 200g protein and carbs. 50g fat. Problem is my calories are only 2300. I've just started these meal plans and it is slightly more calories than I've been eating but do u think this will be a problem in gaining some weight? I'm on LP. Maybe I've misunderstood how this works but bit of advice would be appreciated
podcast on how to plan intelligent training for 10 years?
Have you ever heard of LGD-4033 supplement? What do you think if you have?
Awsome podcast as usual.
Is there a way to contact Jordan for a program?
They have The Bridge on their website, Barbell Medicine.
Cranki I know im currently doing it but I want a program after the bridge
Starting Strength forum.
Shoot us an email at info@barbellmedicine.com
Jordan here I stand on a strange ground. I am a bit overweight (210 lbs you can grab belly fat with your hand) BUT also 6ft and was always in an athletic background and my structure with a shirt looks slim and lean-ish.
I have had 1.5 years of serious lifting (3 in total) and for the past 4 weeks I have been executing The Bridge with decent results. Here are my questions.
1)Is this program appropriate assuming I see results? For example my 5rm squat of 225 went up to 270 in these weeks.
2)With my bf% is it better to have a caloric deficit or surplus and by how much? What about positive nitrogen balance in a deficit?
LAGman91 I'm at 193lbs, 6' with a 275 lb squat x5x3, and because of life events I can't eat as much as I'd like. I know that the lifts got much easier when I could maintain a substantial surplus. I remember Jordan saying that 5'10" guys should weight about 200 lbs.
Personally I see good results from not going for a deficit, but just eating very intentionally with whole foods on a Paleo esque diet. I never take out a calorie from my PWO meals, and I'll add a meal consisting of maybe a whole sweet potato and broccoli with oats every day if I feel like I'm about to stall, and I just don't pick up the donuts at the gas station if I can help it.
I've been at the same weight for about a month now and I've been going along my linear progression. It's not ideal, I would like to gain weight even with >15% bf, but I generally want to put off conditioning and calorie restriction for as long as I can.
I would gain weight slowly as you add muscle to your frame.
Jordan Feigenbaum yeah but I am already kinda overweight and it shows with my shirt off. What if I went in a deficit but still had a lot of carbs inbetween workouts for energy?
It takes 10 years to look like you lift? going back to bro splits with that talk
Come again? I just started this video, but I'm hoping someone doesn't claim that during this Q&A because that's nonsense.
Do I even lift? THAT is the question
Who do you define as "underweight"?
Listen to the last podcast.
Austin Baraki thank you!
A 40 inch waist for me would look like a huge santa clause belly
HOW TF IS THIS FREE
So 5 3 1 is trash? Pls elaborate.
john lawe they've talked about it in other videos, I can't remember any names in particular. Alan thrall has a video about it which has 531 in the title I believe
thanks
Great podcast again but Jordan you are going to have to give Austin some lighting tips, if you look at the video we can see you no problem but Austin always looks like he is in a dark room.
I shot my end of this with a Canon 80D. He just purchased one so we'll have him use that improve the quality as we can.
Those bodyfat percentage suggested guidelines are nonsense. So many people are making exceptional gains both strength and size and immediately come to a halt because of the shit they’ve read online. Gaining should be priority throughout the trainees yearly plan imo.
What?
Jordan Feigenbaum your statement at 0:10 regarding bodyfat percentages!
You need to actually listen to the whole podcast, including the first part.
@@BarbellMedicine Recked him bro jeez
If body weight is included in squat, 680/800=85%I don't include body weight in presses
Jason Ehlers what
what?
My comment was unclear. because the Squat lift is descibed only as weight on the bar but actually includes body weight the "% of 1RM" will appear lower than the actual force required - especially when compared with presses.
Since you're not moving the entire body weight, it's less likely this significantly contributes to the load moved.
great podcast!
p.s. austin, please get a proper mic ffs
Sorry dude. I have a proper microphone. The audio problems that made it through on this podcast were from internet issues, not microphone issues.
Dr Feigenbaus mic is superfluous. At least stick some googly eyes on it.
Dr Deadlift can do it... or is he just a freak?
You guys need to build forearms if your gonna use that pose in a thumbnail....don’t even look like you lift
Do you think my forearms are small?
Jordan Feigenbaum what size are they cold bruh