Starting To Better Understand Weight Lifting
I have finally gotten back into weight lifting. It used to love it back in college and I was pretty good at it. Now I am 40 eating bulletproof and thankful for all the new information / resources out there. I am making progress I thought I would share my thoughts so far. Perhaps this post can help you out or perhaps you can help me out with suggestions
Books I have read on the Subject / Opinion
Mark Rippetoe's Starting Strength and Barbell Training - Seems to me Mark is insecure about the fact that he is not jacked (even though very strong) his insecurity comes out as religion when he makes fun of body builders. What is wrong with being strong and jacked?? If I am going to workout I would like to optimize my time for both. Still I did learn the importance of compound movements vs isolation when it comes to bang for your buck.
Doug McGrough- Body By Science - I think Doug and Dave threw me off the scentâ€¦at least on this subject. Dave is still my favorite source for biohacking info though . Anyway, I am just crushed / inflamed the next day if I do a very intense workout once a week. And it is hard to progress. I eat bulletproof / ginger all that good stuff. However, I am finding volume and working out three days a week at 80-90% is much more effective for me. To be fair I just found out I have the MTHFR gene mutation which means I am more prone to inflammation.
Kelly Starrett - Supple Leopard - I am a convert. I have bought pretty much every mobility tool he makes
Pavel Tsatsouline - Simple and Sinister, Enter the Kettlebell - He is a little to skinny to be someone I would really emulate. Plus he seems to be to focused on the Kettlebell probably because that is his marketing niche. But he did bring Kettlebells to America. Good info though. I have read his technique for Turkish Getup over and over. It is very helpful
Dan John - Intervention - Ahhhhhh, what a blessing this book is. A guy who seems to understand most of the variables. Strength vs Hypertrophy. Kettlebells / Dumbells vs Barbells. Compound vs Isolation vs Full Body. And Function Movement realities vs what works for the non NFL football player. This is my go to book. His exercise in order of importance start with things like the Farmers Walk, Batwings, Turkish Getup, Squats and Hingesâ€¦..then Push movements. This has been hugely helpful to learn this.
Tim Ferris 4 Hour Body - I have not tried Occam's protocol
Plus Personal Consultation with a Functional Movement Specialist - http://www.davidgordonpt.com/
I workout at home. No room for barbells. I have tons of KettleBells and Dumbells Plus a Bench
Currently Limited hip range. No hinges or Goblet Squats just yet. Although getting close to being able to do this
Overall Heath, Joint Mobility. Family and work are priorities, so 20% of the work for 80% of the results is my goal, not trying to be a top performer.
I work out 3 times a week. Ski probably once a week and since I live in New England I shovel my but off at least once a week;-)
Everything is now at 80-90% effort. With a cadence of 1 second up and 2 second down.
I do two to three major exercises each workout. One being a half body (i.e. Bench) and one being a full body (i.e. Getup). I am guessing this is optimized for recovery
Rep range is 5 to 8. Once I get to 8 I up the weight back to 5. Why? All the strength guys are all excited about 3-5 reps. The body builders seem to recommend up to 12. I figured I would hover in the middle
Dumbbell Bench 3 Sets X 5-8 Reps
Farmers Walk 2 Sets X 60 Seconds
Isometric Leg (i.e. Split Squat, Glute Bridge) to prepare myself for Swings or Goblet Squat. These where recommended by Movement Specialist, along with a hip hinge rocking stretch
Turkish Getup - 2 Sets of 5 Reps for each arm. - All I can say is the constant load of this exercise makes small weights amazingly effective. I am shocked how it hits the upper body so well
BatWings - 2-3 Sets X 30 seconds. - I love this exercise. Seems to be much more effective than chin-ups and better on the elbows. I cannot stress how great this exercise it. In only a few workouts my posture has gotten much better I felt my chest stick out more naturally and my shoulders go back.
Isometric Leg stuff again.
On deck- Shoulder Clean and Press and Goblet Squat eventually. Unfortunately no barbells means probably no Deadlifts at home, but Swings are in the future