|
|
 |
|
|
Bricknyce
Level 1
Join date: Nov 2002
Location: New York, USA
Posts: 5068
|
|
JIM:
I've walked away from hardcore bodybuilding and powerlifting training and have included a lot more conditioning work (bodyweight circuits), distance runs, and sprints into my program. I know you and I aren't distance runners, but I'd like to increase my mileage.
When I made the transition to almost all running in my training, I had to decrease weight training to two full body sessions while completing a half an hour of running and walking combination four times per week (eg, I started with 5 minutes running and 5 minutes walking until 30 minutes was up). I was VERY out of shape for running when I made the transition.
Being that I can't get to a gym twice per day, I've most of the time had to make the choice between going for a distance run OR lifting after work. However, to increase my mileage I might have to distance run and lift on the same day. I know it's been considered lifting heresy, but do you think it's OK to distance run (25 to 40 minutes) BEFORE lifting in some circumstances - such as when running is the priority and multiple training sessions can't be done in one day?
The reason I ask is because I've tried running after upper, lower, and full body sessions and have found it nearly impossible to run for more than a few minutes without running out of steam and/or my running form deterioriating (even a pump in the upper body muscles makes running difficult for me - all that muscle flopping around).
|
|
| |
Report
|
|
|
|
|
Jim Wendler
Level 1
Join date: Feb 2004
Location:
Posts: 501
|
|
"I know it's been considered lifting heresy, but do you think it's OK to distance run (25 to 40 minutes) BEFORE lifting in some circumstances - such as when running is the priority and multiple training sessions can't be done in one day?"
This is fine and probably recommended if this is your priority (distance running) and not lifting/getting stronger/getting bigger. Good luck and congratulations on having a goal and understanding priorities in training. This is huge.
|
|
| |
Report
|
|
|
|
|
|
|
|
DoubleDuce
Level 4
Join date: Jul 2008
Location: Tennessee, USA
Posts: 9955
|
|
I'm interested in the perfect PWO beer. Dark and malty packing in the most calories, or crisp and refreshing? What would work best mixed with anaconda?
(just kidding)
Good read.
|
|
| |
Report
|
|
|
|
|
OdysseusUnbound
Level 0
Join date: Jul 2009
Location: Ontario, CAN
Posts: 220
|
|
Don't diss Screech, he's totally yoked !!! LOL Great article as usual.
|
|
| |
Report
|
|
|
|
|
Jim Wendler
Level 1
Join date: Feb 2004
Location:
Posts: 501
|
|
DoubleDuce wrote:
I'm interested in the perfect PWO beer. Dark and malty packing in the most calories, or crisp and refreshing? What would work best mixed with anaconda?
(just kidding)
Good read.
The best beer is the beer YOU like, not what beer snobs WANT you to like. Is it me or are beer snobs as bad as wine snobs? It's getting out of hand!
|
|
| |
Report
|
|
|
|
|
Bricknyce
Level 1
Join date: Nov 2002
Location: New York, USA
Posts: 5068
|
|
Do you recommend one upper and one lower body session per week or two full body sessions for maintaining muscle mass and/or improving running?
My full body sessions look like this:
Day 1:
Squat
Single legged deadlifts
Chins
Lateral raises or dumbbell overhead press
Curls
Abs
Day 2:
Deadlift or GHR
Walking lunges
Dumbbell bench press or dips
Cable or dumbbell row
Tricep extension
Abs
|
|
| |
Report
|
|
|
|
|
mcstoots082
Level 0
Join date: Jun 2009
Location: Ohio, USA
Posts: 214
|
|
Great article, I love hearing real life exp. rather then scientific theories.
|
|
| |
Report
|
|
|
|
|
askjeff
Level 2
Join date: Oct 2002
Location: Kansas, USA
Posts: 123
|
Jim Wendler wrote:
DoubleDuce wrote:
I'm interested in the perfect PWO beer. Dark and malty packing in the most calories, or crisp and refreshing? What would work best mixed with anaconda?
(just kidding)
Good read.
The best beer is the beer YOU like, not what beer snobs WANT you to like. Is it me or are beer snobs as bad as wine snobs? It's getting out of hand!
I agree. I have one of each as neighbors. The good part is they keep asking me over to sample their latest find. The best beer is the one that someone else has paid for.
|
|
| |
Report
|
|
|
|
|
DoubleDuce
Level 4
Join date: Jul 2008
Location: Tennessee, USA
Posts: 9955
|
askjeff wrote:
Jim Wendler wrote:
DoubleDuce wrote:
I'm interested in the perfect PWO beer. Dark and malty packing in the most calories, or crisp and refreshing? What would work best mixed with anaconda?
(just kidding)
Good read.
The best beer is the beer YOU like, not what beer snobs WANT you to like. Is it me or are beer snobs as bad as wine snobs? It's getting out of hand!
I agree. I have one of each as neighbors. The good part is they keep asking me over to sample their latest find. The best beer is the one that someone else has paid for.
I got given a cooler full of coors light as a gift once. I told the guy (friend of my brothers who handed these out to all the guys in my family), "awesome my favorite kind of beer". He goes "really?" I responded "yeah, the free kind"
|
|
| |
Report
|
|
|
|
|
jonmb11
Level 4
Join date: May 2006
Location:
Posts: 114
|
|
Hey Jim,
My left outer quad is much more developed than my right. I think it could have something to do with my right leg being externally rotated a bit. Do you have any tips for evening out my quad development?
|
|
| |
Report
|
|
|
|
|
brotzfrog10
Level 4
Join date: Nov 2004
Location: North Carolina, USA
Posts: 240
|
|
Hi Jim huge fan of your stuff. I purchased your 5/3/1 manual about 8 weeks ago and have made more progress on this program in the last 2 months then on many of the other programs i've tried over the last year or so. I do have a question about possible changing up two of the main lifts.
My goal has been to bring up my own 4 main lifts which would be bench, front squat, bench press, and chin up. Do you feel that placing those other two lifts (front squat and chin ups) into the program would be effective. I have tried plugging in the front squats already and they have worked out fine however the chin ups have been more of an issue. Using your formula for 1RM 90% of my chin max is 260.
But using percentages of this lift means I sometimes am working with weights under my own bodyweight. Now I do have some strength bands but not they aren't in increments that match up with the weights I am supposed to be using. Is the chin up just not an effective option for really maxing out in? Or is there some kind of adjustment I can make?
Thanks in advance for your help.
|
|
| |
Report
|
|
|
|
|
Efuchs7
Level 4
Join date: Jan 2009
Location: California, USA
Posts: 512
|
|
is the implication still THREE meals for fatloss with the 2 scoops whey before each?
|
|
| |
Report
|
|
|
|
|
Jim Wendler
Level 1
Join date: Feb 2004
Location:
Posts: 501
|
|
jonmb11 wrote:
Hey Jim,
My left outer quad is much more developed than my right. I think it could have something to do with my right leg being externally rotated a bit. Do you have any tips for evening out my quad development?
Sounds like you need to have your right leg looked at - that's going to make the difference; not training.
|
|
| |
Report
|
|
|
|
|
Jim Wendler
Level 1
Join date: Feb 2004
Location:
Posts: 501
|
|
Efuchs7 wrote:
is the implication still THREE meals for fatloss with the 2 scoops whey before each?
Before any meal.
|
|
| |
Report
|
|
|
|
|
Jim Wendler
Level 1
Join date: Feb 2004
Location:
Posts: 501
|
|
brotzfrog10 wrote:
Hi Jim huge fan of your stuff. I purchased your 5/3/1 manual about 8 weeks ago and have made more progress on this program in the last 2 months then on many of the other programs i've tried over the last year or so. I do have a question about possible changing up two of the main lifts.
My goal has been to bring up my own 4 main lifts which would be bench, front squat, bench press, and chin up. Do you feel that placing those other two lifts (front squat and chin ups) into the program would be effective. I have tried plugging in the front squats already and they have worked out fine however the chin ups have been more of an issue. Using your formula for 1RM 90% of my chin max is 260.
But using percentages of this lift means I sometimes am working with weights under my own bodyweight. Now I do have some strength bands but not they aren't in increments that match up with the weights I am supposed to be using. Is the chin up just not an effective option for really maxing out in? Or is there some kind of adjustment I can make?
Thanks in advance for your help.
You can use the sets/reps for the chin but most people run into the same problem you have. So, I'd just get really strong at doing squats, presses, bench, deadlift and cleans. And do chins, rope chins, towel chins, different grips, etc.
|
|
| |
Report
|
|
|
|
|
Jim Wendler
Level 1
Join date: Feb 2004
Location:
Posts: 501
|
Bricknyce wrote:
Efuchs7 wrote:
is the implication still THREE meals for fatloss with the 2 scoops whey before each?
I think that's what he did. I met him at a seminar about 6 years ago and remember him talking about this - talking about having a Met-Rx before heading to McDonald's and having one Big Mac instead of 2 or 3 or some shit like that. It was pretty funny.
You are correct - somehow it actually works (eating less calories and doing more).
|
|
| |
Report
|
|
|
|
|
|
|
|
amn
Level 0
Join date: Nov 2008
Location:
Posts: 104
|
|
great article as always , Jim i'm a bit confused with your thoughts on "supplements" , in your book you say try to avoid them , and now you advice them.
can you help me to undrestand please
thank you in advance
amn
|
|
| |
Report
|
|
|
|
|
Jim Wendler
Level 1
Join date: Feb 2004
Location:
Posts: 501
|
|
amn wrote:
great article as always , Jim i'm a bit confused with your thoughts on "supplements" , in your book you say try to avoid them , and now you advice them.
can you help me to undrestand please
thank you in advance
amn
I will help you understand - if you need to gain weight or lose weight, these things can help. Is it the only way? No. I lost most of my weight after powerlifting by eating less and working out.
BUT...I field about 500 questions a month via EFS, many of them about supplements. Since 99% of people use them, I decided it best to show people how I DID use them at one time. Thanks for the question.
|
|
| |
Report
|
|
|
|
|
Jim Wendler
Level 1
Join date: Feb 2004
Location:
Posts: 501
|
|
Bricknyce wrote:
Do you recommend one upper and one lower body session per week or two full body sessions for maintaining muscle mass and/or improving running?
My full body sessions look like this:
Day 1:
Squat
Single legged deadlifts
Chins
Lateral raises or dumbbell overhead press
Curls
Abs
Day 2:
Deadlift or GHR
Walking lunges
Dumbbell bench press or dips
Cable or dumbbell row
Tricep extension
Abs
Depends...I have people doing both. Not a right or wrong answer.
|
|
| |
Report
|
|
|
|
|
Razamataz
Level 1
Join date: Apr 2010
Location:
Posts: 149
|
Jim Wendler wrote:
brotzfrog10 wrote:
Hi Jim huge fan of your stuff. I purchased your 5/3/1 manual about 8 weeks ago and have made more progress on this program in the last 2 months then on many of the other programs i've tried over the last year or so. I do have a question about possible changing up two of the main lifts.
My goal has been to bring up my own 4 main lifts which would be bench, front squat, bench press, and chin up. Do you feel that placing those other two lifts (front squat and chin ups) into the program would be effective. I have tried plugging in the front squats already and they have worked out fine however the chin ups have been more of an issue. Using your formula for 1RM 90% of my chin max is 260.
But using percentages of this lift means I sometimes am working with weights under my own bodyweight. Now I do have some strength bands but not they aren't in increments that match up with the weights I am supposed to be using. Is the chin up just not an effective option for really maxing out in? Or is there some kind of adjustment I can make?
Thanks in advance for your help.
You can use the sets/reps for the chin but most people run into the same problem you have. So, I'd just get really strong at doing squats, presses, bench, deadlift and cleans. And do chins, rope chins, towel chins, different grips, etc.
I've been wanting to use chinups as a main exercise too and I will probably run into the same problem, so could I use a lat pulldown for those sets that require weight less than my bodyweight?
Thanks
|
|
| |
Report
|
|
|
|
|
Jim Wendler
Level 1
Join date: Feb 2004
Location:
Posts: 501
|
Razamataz wrote:
Jim Wendler wrote:
brotzfrog10 wrote:
Hi Jim huge fan of your stuff. I purchased your 5/3/1 manual about 8 weeks ago and have made more progress on this program in the last 2 months then on many of the other programs i've tried over the last year or so. I do have a question about possible changing up two of the main lifts.
My goal has been to bring up my own 4 main lifts which would be bench, front squat, bench press, and chin up. Do you feel that placing those other two lifts (front squat and chin ups) into the program would be effective. I have tried plugging in the front squats already and they have worked out fine however the chin ups have been more of an issue. Using your formula for 1RM 90% of my chin max is 260.
But using percentages of this lift means I sometimes am working with weights under my own bodyweight. Now I do have some strength bands but not they aren't in increments that match up with the weights I am supposed to be using. Is the chin up just not an effective option for really maxing out in? Or is there some kind of adjustment I can make?
Thanks in advance for your help.
You can use the sets/reps for the chin but most people run into the same problem you have. So, I'd just get really strong at doing squats, presses, bench, deadlift and cleans. And do chins, rope chins, towel chins, different grips, etc.
I've been wanting to use chinups as a main exercise too and I will probably run into the same problem, so could I use a lat pulldown for those sets that require weight less than my bodyweight?
Thanks
Personally, I just wouldn't do them (the sets).
|
|
| |
Report
|
|
|
|
|
pupp
Level 0
Join date: Mar 2010
Location:
Posts: 22
|
Jim Wendler wrote:
amn wrote:
great article as always , Jim i'm a bit confused with your thoughts on "supplements" , in your book you say try to avoid them , and now you advice them.
can you help me to undrestand please
thank you in advance
amn
I will help you understand - if you need to gain weight or lose weight, these things can help. Is it the only way? No. I lost most of my weight after powerlifting by eating less and working out.
BUT...I field about 500 questions a month via EFS, many of them about supplements. Since 99% of people use them, I decided it best to show people how I DID use them at one time. Thanks for the question.
So when will you give us your "supplement" guide :D And will it be a "do it all the way or stay clean" guide. Or will it also be a "supplement" guide for the non-competitive lifter that just wants steady gains his entire lifting career/life.
|
|
| |
Report
|
|
|
|
|
|
|
This thread has reached its maximum number of replies. Click HERE to start a new topic.
|
|
