HIGH-FREQUENCY BACK TRAINING WARNING
Training
After the other days fail on focus for incline bench it opened a new way of looking at things for the rest of these training sessions. Now several days later it has unlocked a new way of approaching this style of training and greatly increased my efficiency for coaching others. My legs are so wrecked, I am writing this several day's later with some DEEP muscle soreness I have not experienced in a very long time, if ever.
Coaching
The goal of block training needs to be understood to be effective. If your soul goal is to grow a larger muscle give up moving all weight at all cost's. You NEED to allow one muscle group to efficiently move the correct amount of weight. I have had SEVERAL conversations with clients and gym members this past week concerning this topic along with seeing lots of posts concerning it. The inability to understand and separate the goals of the training I am seeing currently in a lot of places is interesting. It is also an opportunity to teach others how to understand it.
A few "you know you're a redneck" phrases for the powerlifter attempting hypertrophy and missing the gains
*If you strive to lift more than your training partner at all cost's your missing the gains
*If your entire body is moving on a single leg machine movement, you're missing the gains
*If you're bracing like a powerlifter to do a lunge, you're missing the gains
*If You're back pump is greater than your shoulder pump on shoulder day, you're missing the gains
*When your entire body starts shaking like a ma effort deadlift on any compound movements in this phase, you're missing the gains
Workout
Day 4 – Legs DEAD
*Adductor machine – 3x15:
*Seated leg curls – 4x8 (drop set last set):
*Squats – couple warm up sets then 3x12, 10, 8, shoulder-width stance. Good control:
*Leg press – 4x20
*Leg extensions
*Calf raises