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I'm seeing a pattern here. You're trying to dodge the fact that you can't back up your ideas by attacking me. It's not working. In fact, it's the lowest rung on this old chart

All I asked was for you to back up your blanket assertion with a bit of evidence or at least logic. Instead you just exploded, which tells me that you don't have any. But I'll even skip the sarcasm and get to your points:

> Where is your vast wealth of evidence?

You made the claim, the burden of proof is on you.

However, there's a bunch of basic reading in our FAQ that back up myself and the others talking to you here. Greyskull LP is a popular beginner's program that has you curl twice a week and do chins in between those sessions. Many people here have seen good results from this program. Never heard of anyone overtraining.

There's also quite a few popular articles you can Google for, often titled something like "The Myth of Overtraining. The quality varies with the author, of course, but some of them are really good.

For fairly advanced stuff, people around here usually tell you to start off with this book.

>Tell me aside from the gym when was the last time you lifted something with your biceps, something heavy how often do you do that?

But we are talking about the gym. I never claimed I did isolation movements in "real-world" work. Why would I? What does that have to do with anything?

This was about someone training for the powerlifting strict curl in competition, anyway. They ARE training to lift heavy things with mostly just the elbow flexors (of which the biceps are only one). It may not be the best "real life" movement, but OP wants to train it for a comp, so it's valid enough.


>Have you ever even trained for strength? Because it doesn't sound like you know what is involved.

The irony of this statement is pretty heavy. As to your query: Yes I have. But this isn't about me. Again, you made the claim. You have to back it up if you want it to stand up to scrutiny.


>So you want a guy who like most people, does not use his biceps on a daily basis, and has little work capacity, to train for strength (block periodization, temporary over reaching, and heavy weight.) To train that way multiple times a week.

I don't want anything in particular of them, and I never said I did. I just wanted you to back up your assertion. The example idea that I gave for this debate was even a light beginner's linear program, starting with a light weight and moving up slowly (after which they'll have a better idea of their own capacity).

haha, screw whatever they think, they ought to be impressed :p

Have a look at Greg Everetts book it's pretty neat, and any videos you can find other form videos etc on that there youtube.

Post formchecks etc once youre confident you're on your way, there's a few oly lifters here who I'm sure are qualified to give you advice, jacques_chester is actually a coach I think, and maybe a couple of others :)

Nah, that looks crazy haha

I use one of these. Super cheap, super effective.

Smallest plates my gym has are 1.25 kg. My ghetto version of micro-loading is to put three pairs of collars on. If successful, next session I add 2.5 kg and don't use any collars.

On Amazon, these spring collars are 6.4 ounces each (12.8 for the pair). Another pair are listed as 1 lb.

Not sure how sustainable this is, though. Seems like it may eventually be a good idea to use collars while pressing, and not use them while benching (alone).

Edit: CHARTER MEMBER C C C C COMBO BREAKER

So stick with it for as long as it is effective, do the resets. By the triple reset point you'll have different numbers, and probably a whole new perspective on what you want from another program.

Also I forgot to mention, I've recently picked up kelly starrett's book. This is another tool that I think will eventually be seen as on the same level as SS. I think the guy is pretty brillant, and the book can help with form a lot. Not to mention the other half of the book is mobilization and recovery techniques.

I do have a leather weightlifting belt but prefer not to use it. I would rather grow stronger slower than rely on it at the lighter weights I am currently lifting. If I ever get back to intermediate level/competitive numbers, I will consider using it. Until then, it's breathing and bracing.

Cheers!

I found The Trigger Point Therapy Workbook to be an excellent resource to both help diagnose the real cause of an issue as well as treat it. Big take away: generally what hurts isn't where the problem originates or where the treatment should be concentrated.

if you have never really lifted before (specifically squats) you are going to be SORE. sore muscles are painful. so just understand you probably aren't doing anything wrong. I started Stronglifts 5 x 5 a year ago for the same reasons and about the same weight.

1. for your squats just STICK TO THE PROGRAM. Squat 3x week move up 5 lbs each workout if you can. don't overcomplicate this. Just do that. hit your reps = move up 5 lbs next workout. This keeps things simple and adds a large volume of work for your legs. This is where you get bigger and stronger. Squats are the key to stressing your system so that you adapt and grow to that 180 lbs you are shooting for.
   
   
2. STICK TO THE PROGRAM. you need practice so that you get muscle memory. who gives a shit if you squat 45 or 75 or 85 lbs. have the foresight to realize that in 6 months you will have 2 plates on each side of the bar (aka 225 lbs). Check out all the Kelly Starrett resources for stretching/mobility/caring for sore and tight muscles.
   
   
3. Eat a lot. Eat more than a lot. Then when you are full....eat again! try to stick a healthy diet. But you need all types of meat. You need chicken, beef, pork, fish, turkey etc. Eat full meals and don't look back. get the extra meat, get the double size portion, etc. I started at 175 and gained 25 lbs in 6-8 months. I'm assuming you have a scale. I would weigh myself in the morning and eat and drink enough every day so that I weighed about 5 lbs more that day. Keep that up and eventually you will keep the weight and it will be 75% muscle and 25% fat gain Thats how your body works. You will be eating all the time so don't worry about your abs turning into a solid gut. This is good. Keep your diet good not much fast food, etc. and you will be fine. http://70sbig.com/blog/2011/10/protein/
   
   
4. In terms of programming your workouts you can read this: http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754
   
   or you could get on "the internet" and look up more workout program templates for which days to lift.
   
   Keep running if you want. But realize that you can't train for marathons while training and gaining weight.
   
   I can't answer aesthetic questions bc I won't try to fix your visual perception of what is aesthetic.
   
   about moving to a advanced routine, read this: http://www.t-nation.com/free_online_article/most_recent/who_wants_to_be_a_novice_you_do&cr

I've been using these Valeo for 2.5 years no problems. They are a bit narrower than some other straps, but I haven't tried wide straps to be able to comment whether that's a negative.

WRT the accessories/prehab yeah a video would be interesting. But I think scientifically it would be more interesting to find whether there's a 'minimum effective dosage' that everyone can incorporate.

https://www.amazon.com/dp/B004UMM4QC/ref=cm_sw_r_awd_TwUfub01K3KAE

Check this one out. I've used it for 2 years and have never had problems with it. It is significantly cheaper but it is still great quality.

I really like Science and Practice of Strength Training

That looks great! Is this the exact program you're referencing: 1 [2] (https://www.amazon.com/gp/product/B00DRIYWBU/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00DRIYWBU&linkCode=as2&tag=powtowin-20&linkId=CEHQ3H6PFJYLIXYP)?

Nice! Jjust to be sure, practical programming by mark rippetoe right? http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754

http://www.amazon.com/Leather-Power-Weight-Lifting-Medium/dp/B0028H00HG/ref=sr_1_7?ie=UTF8&qid=1342040689&sr=8-7&keywords=weight+lifting+belt Best bang for the buck. Or if u wanna get serious http://www.inzernet.com/search_results_belts.asp?txtsearchParamTxt=&txtsearchParamCat=8&txtsearchParamType=ALL&txtsearchParamMan=ALL&txtsearchParamVen=ALL&txtFromSearch=fromSearch&iLevel=1

I don't know that it's that much better than a roller, but I do feel like it works a more targeted area than rolling. I haven't used it on anywhere other than quads, hamstrings, IT band and calves though. I have this one

EDIT: link formatting

Just so you know, CVS and other pharmacies sell doorway pull-up bars for $20 in their miscellaneous sections. Amazon has them for slightly more. I have one and it works like a charm.

High bar squats don't use as much hamstring as low bar squats. Or oly squats don't use as much hamstring as powerlifting squats. I'm reading this and he said just as much in the first few pages, but said that they hams do get used during the second pull of the actual oly lifts.

And like Wendy said, dominant just meaning they're stronger than the hamstrings. If you're trying to do a low bar squat and the bar/weight is coming forward every single time, you're in effect transferring weight onto your quads and then driving up. One's form can drift into that if your quads are stronger than your hams/glutes from the start. You have more strength there, so when the weight gets heavy instead of failing the rep you kind of tilt forward, hit the quads, and power through it. After a while you can be doing that every single time because it's the only way you can do your work sets. At least, that's how it worked for me.

This took me like five minutes to find just going through recent youtube videos. See how the bar starts over his mid foot and on the way down it goes over the balls of his feet? That's squatting with your quads.

My personal theory is that's the same reason you see people doing the stair machine with their torso leaned forward and their ass in the air. More of your weight goes up with your stronger quads and the pain becomes more tolerable.

http://www.amazon.com/gp/product/B0000BYSM0/ref=oh_o00_s00_i00_details

Enjoy.

Haha, no worries. I use these, they're fine. The plain cotton ones might be even better from a durability standpoint.

https://www.amazon.com/Chalk-Weight-Lifting-Powerlifting-Gymnastics/dp/B0018IB7RS?th=1&psc=1

will last you a while lol.

Juggernaut Method starts you off with a 5x10 workout and peaks you to around a new 5 rep max over the course of 4 3-week cycles. The TM increases more based on how well you do on last workout of every cycle. The book is currently $6.50 as an Amazon ebook.

Honestly, what's worked for me is Pavel Tsatsouline "Greasing The Groove" technique. I have one of these and used to walk by it and just do a couple chin ups/pull ups and hanging inversions. After a few months of just mucking around on it, I wanted to see what I could do, and am now capable of doing 5 sets of 12 chin ups, and 5 sets of 9-10 on pull ups. Slowly working up to 5 sets of 20 on both, but it is coming.

I bought this book and I quite like it: http://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0980011116/ref=sr_1_1?ie=UTF8&qid=1323208354&sr=8-1

I suppose you could try to learn on your own by reading a book like The Mechanics of Sprinting and Hurdling (a very good book, by the way), but even so, you would at least have to be able to film yourself, which is harder than when lifting for the obvious reason that you are not stationary. You could get a training partner to operate the camera, but then you are no longer really learning to sprint on your own, are you?

Edit: This book is also quite good, and arguably more practical, though less thorough.

Basic chalk from Amazon. Will last forever. ~$9.00

Liquid Chalk from EliteFTS. On sale! $4.00! This stuff is awesome and is what I take with me to my stupid, chalkless, soccer-mom gym.

I bought something like this belt back in 2013. I still have it.

Gray Cook's book Movement covers everything you just described. That, combined with Kelly Starrett's Becoming a Supple Leopard and you're set. One more book I recommend, Travell and Simons' The Trigger Point Manuel.


This is just skimming the surface though. A thorough understanding of kinesiology, anatomy, and physiology, while not required, will help you understand the theory behind the human body.

Shrugs also work the lower traps. Take a break from trap work for a week or two and then hit them hard the first day back and you will feel it in your entire trapezius not just the upper portion.

I would love to use a hex bar for shrugs. Seems like he has a good idea here.

Weighted scapular pull ups hit the lower traps pretty hard. There's some other lighter dumbbell lifts you can do too, but if you can do scapular pull ups you don't need anything else.

Traps are vital to maintaining back and neck health. They hold your head up which can cause back and neck pain and cause migraines. The stronger my traps have gotten the less and less I have head and neck pain.

For anyone interested in shrug variations or other trap exercises I highly recommended reading Kelso's Shrug Book by Paul Kelso.

This is the one I use. So, I guess since it "orbits" instead of spins, that may help in the whole "preventing from cheese grating your skin" department.

They only have these guys, and they're pretty old and bent out of shape. I use them, but I'll have to try getting them even tighter.

>i don't know this book.

becoming a supple leopard

>is it teaching squats?

it covers all movement types - dips, pullups, squats, bench press, OHP, KB swings etc - and provides a comprehensive list of mobility drills by body part.

you can aply this- https://www.amazon.com/gp/product/B000Q2PU52/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=phdeadlift-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B000Q2PU52&linkId=6eac85caa568793d702092b26bc7c6a5


ben pollack recommends it for training, making it manageable

I'm a big fan of the belt I bought five years ago. It's similar to this one.


The belts at mylocal sporting goods store felt too flimsy or weren't good for lifting (thick in the back, thin in the front--you know the type) Try as many as you can before buying.

I got this in September and I'm still wondering if I should put it in my will to leave to my descendants (it's lasting that long). Worth it.

Bought this one on Amazon.

http://www.amazon.com/Atlas-Power-Squat-Deadlift-Bench/dp/B004UMM4QC

Works for me.

That is correct. I googled the straps and they are shown as 2 identical straps. It has some photos of strongmen wearing them, 1 is upside down and the other isn't.

https://www.amazon.com/IronMind-1239-Strong-Enough-Lifting-Straps/dp/B001F1VCEG

http://www.amazon.com/Power-Squat-Deadlift-Bench-Racks/dp/B004UMM4QC/ref=sr_1_1?ie=UTF8&qid=1452126982&sr=8-1&keywords=atlas+power+rack

Seems a bit expensive with shipping, I am in the market for one right now

Read: https://www.amazon.com/gp/product/0736092269/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

here

Strength Training Anatomy

https://www.amazon.com/Juggernaut-Method-2-0-Strength-Athlete-ebook/dp/B00DRIYWBU/ref=sr_1_1?keywords=juggernaut+method&qid=1558696329&s=gateway&sr=8-1

Wraps or straps? I got the elitefts normal wrist wraps in 80cm.

I also have some cheapo Harbinger straps, but those are different.

It may get caught by a spam filter but I'll try:

Here

> Now I just need to be able to afford a belt...

I've found that for $30-$40 this is pretty damn workable: Ader Leather Powerlifting Belt -
4" Black

I had the same issue with the wrist when I hurt my shoulder. You might wanna look into trigger point massage. That really helped me at the time.. Just my 2c.

https://www.amazon.com/Trigger-Point-Therapy-Workbook-Self-Treatment/dp/1608824942

If/when my crappy Harbinger ones break I'll probably buy these.

Yup, I use shitty <$10 ones for 600lb shrugs with no issues.

This may help.

Or this.

I know even in military combatives classes they taught us "you're learning just enough to get yourself fucked up if you get froggy". There's no reason to get to blows with someone unless you're looking to do that anymore, so going halfway into training for it doesn't sound smart.

• Kelso's Shrug Book - Amazon
  
• Powerlifting Basics - Amazon
  
• Shrug Variations - Tight Tan Slacks of Dezso Ban
  
• Strength Legend - Tight Tan Slacks of Dezo Ban
  
• You Can't Shrug it Off - Tight Tan Slacks of Dezo Ban
  
• Texas Training Table - Tight Tan Slacks of Dezo Ban
  
• Kelso Shrug demo - youtube
  
• Paul Kelso Shrug System - PowerMag