I'm on Starting Strength, it's a low volume high intensity strength program.Squats 3x a week! Awesome for building proper form and strength. It goes like this:Workout ASquats 3x5Bench Press 3x5Power Clean 5x3 (I've put Barbell Rows 3x5 here instead, don't have a trainer and don't know proper form)Workout BSquats 3x5Military Press 3x5Deadlift 1x5This program is great for beginners to get a good strength base. You add 2,5 lbs on each lift every time you complete the prescribed reps and sets. This is the concept of linear periodization.Alternate Workout A and Workout B(Week 1 A, B, A Week 2 B, A, B and so on, 3x days a week)As for the effect on piano playing, it has only once made me feel strain in the wrist, while doing bench press. Could happen while doing military press too. But in the longterm I think it probably does not have much of an effect as long as you're using proper form.
Olympic weightlifiting violates the rules for lifting taught by the North American Van Lines course I took before I became a housemover....That grabbing and jerking techniques with the back bent is totally wrong, if you plan to do have spinal health more than 15 years.
It may appear as a jerking and dangerous exercise to your untrained eye, but the movements are very efficient in the way they facilitate the motion of the bar off from the ground. The explosive power consists of the triple extension of the ankles, knees and hip and the back is never meant to be bent forwards. Plus, the first part of any lift primarily uses your legs and hamstrings to get the weight off the ground, which is then followed by the activation of the hips and traps. it's not as much as a jerk as you describe, but more a fluid motion, which is why people with better technique can lift more, than those who have larger muscles.
When I was in my 20's, I regularly used to deadlift 600+ and then go for my piano lessons an hour later.When your body is used to it, it is not a strain.Now if I attempted anything like that, my knees would shoot across the gym.Thal
No wonder why ladies throw themselves at you.
Alternate Workout A and Workout B(Week 1 A, B, A Week 2 B, A, B and so on, 3x days a week)
3 days a week?There is no way you can do high intensity 3 days a week and continue to make progress.You need much more rest. You need to progress to 2 days a week, then 1 day. At least.Some people are making good progress on one workout every 3 weeks.
I agree. If you changed one of those days to cardiovascular training or plyometrics that would help in alleviating your workload, and contribute to a more all-rounded physiology, or else, how are you going to turn all that raw force into speed or power?
There's no reason for that. If you aren't stronger every workout, either you didn't work out hard enough or you didn't rest long enough.
Usually people who've just started powerlifting for the first six to nine months or so can, but then you eventually need to start thinking about getting stronger on a weekly or even monthly basis.
If you really want to get good, get a good coach, and don't fall for the trap of I'll coach my self, my old coach used to say, he that coaches himself, has a fool for a coach.*same could be said of the many so called 'self taught pianists', he that teaches himself piano, has a fool for a piano teacher.... -V
How is that possible? Stay the same strength exactly, and after a month suddenly jump? Drug free?Or were you making small strength gains, but not enough to add another plate to the bar? Think about getting some 1/4 pound microplates. And did it take a month because you didn't rest enough? Maybe you could have done it in a week, or even........the next workout.
The most frustrating thing about powerlifting is that the more advanced you become, the slower you make gains, and the smaller those gains become.
This is indeed a great truth. If memory serves, it took me about the same time to get from 150kg to 280kg deadlifts as it did to get from 280kg to 300kg.Thal
Did you by any chance have the same number of rest days between workouts when you were lifting 280 kg as when you were lifting 150 kg? Not that rest is the ONLY solution; there's also nuances of correct form, diet, sleep, etc. But it stands to reason when you're doing twice the workout, there's a good chance your muscles need longer to recover.
By that logic, those who are literally competing in the Olympics should not be training more than once a week, if that. Sorry, but you've taken a titbit of truth and extrapolated via dubious logic to the point of turning it into nonsense. There are a lot of issues, but the idea that the best do LESS than three workouts per week is primarily founded on misunderstandings and urban myths. Some people do pretty well off limited workouts, but neither the strongest weightlifters nor those who have bodies like Arnie got there from a less is more outlook. Sorry, but although some people do over train, the only thing that says that two workouts per week will give you the body of a Greek God is Internet myths.
Did you by any chance have the same number of rest days between workouts when you were lifting 280 kg as when you were lifting 150 kg?
Yes, as although my workouts were more punishing when I was capable of heavier weights, by that time my recovery times were down. I did however, reduce the length of my workouts, as just about everyone in the gym at that time was roughly following Mentzer.Thal
Not that that's impossible, . Getting a coach is pretty expensive... I'm not exactly doing it to compete, but to add another component to my fitness. What's your take on doing a upper body, lower body split, for 4 days in a row weekly, ABAB? I'm seeing a plateau in the number of reps I can do for pullups.
As for deleterious effects on piano playing, only temporarily before the training adaptation kicks in. At first you be a little sore and stiff, which is normal and transient. Once you are conditioned it's no big deal. I can deadlift w 285lbs -340lbs or so in the afternoon and play just fine later in the evening.
I don't do deadlifts for my weightlifting routine, which isn't olympic, but I am impressed. Even a little scared maybe of that ability. Maybe I should consider including it.I bet you are a good improviser. Welcome to the forum.