The Ask a Question Thread

[hepennypacker52]

Heisman, go to www.elitefts.com, and go to the articles section. Then go to the T-Mag articles, and read Dave Tate's Eight Keys, and also read part II of the Periodization Bible. You use maximal effort two days per week, where you work up to a 1 to 3 rep max in some form of squat and bench press (ie box squat and board press). Straining as much as possible is the whole point of the maximum effort day, so you must go to failure. Accessory work is taken 1-2 reps shy of failure.

[Heisman]

Have a serious question

Does the squat hit all 4 heads of the quadracep?

Yes it does. Don't worry so much about hitting the various heads; just go ass to the grass and you will most likely be fine. If you want to a set of close stanced squats and wide stanced squats that's also fine, just don't go too wide if you are working out RAW.

[Heisman]

Heisman, go to www.elitefts.com, and go to the articles section. Then go to the T-Mag articles, and read Dave Tate's Eight Keys, and also read part II of the Periodization Bible. You use maximal effort two days per week, where you work up to a 1 to 3 rep max in some form of squat and bench press (ie box squat and board press). Straining as much as possible is the whole point of the maximum effort day, so you must go to failure. Accessory work is taken 1-2 reps shy of failure.

That's what I thought. It is okay to go to failure in this case because you won't be going to failure on that exercise again for a little while, and it is only one or two sets per day. The accessory work is what I was wondering about (whether or not you go to failure on it).

Thanks for the link, by the way.

[hepennypacker52]

That's what I thought. It is okay to go to failure in this case because you won't be going to failure on that exercise again for a little while, and it is only one or two sets per day. The accessory work is what I was wondering about (whether or not you go to failure on it).

Thanks for the link, by the way.

Yup.

[Heisman]

Yup.

Cool.

[Surfninja311]

I lift using my own variation of max-OT all my lifts are usually around 6 never over 8 reps. excluding my warm up. I also go to failure every time i lift. on every lift. I read somewhere that this isnt a good thing and u should break up heavy lifting with a light day every so often. when i lift light i feel like im wasting a workout. Is lifting heavy every time to failure a bad thing??

[Heisman]

I lift using my own variation of max-OT all my lifts are usually around 6 never over 8 reps. excluding my warm up. I also go to failure every time i lift. on every lift. I read somewhere that this isnt a good thing and u should break up heavy lifting with a light day every so often. when i lift light i feel like im wasting a workout. Is lifting heavy every time to failure a bad thing??

Going to failure all the time is most likely a bad thing. You overtrain your CNS by doing so. However, if you have been getting good results by doing this then don't change anything. If you wish to be getting better results than you currently are, I would start going to one rep shy of failure.

You aren't going heavy enough to need to worry about throwing a light day in there. However, if you ever feel overtrained, I would take a couple days off, do a full body day with 12-15 rep sets and go heavy within that rep range, rest up another day, and go back to lifting.

[hepennypacker52]

Cool.

Very

[wannabe-strong]

How do you do skullcrushers?

[hepennypacker52]

How do you do skullcrushers?

http://www.exrx.net/WeightExercises/...ingTriExt.html

[zackmurphy]

How do you do skullcrushers?

lying flat on a bench.....
http://www.exrx.net/WeightExercises/...ingTriExt.html

That guy moves his elbows quite a bit - that's not ideal, but no matter. The idea is the same: holding the weight above you, elbows still, drop the weight down toward your forehead, stop before you hit, and then contract back up.

Many guys start with their arms straight up, others with the weight more above their head.... you'll find a comfy spot.

[zackmurphy]

http://www.exrx.net/WeightExercises/...ingTriExt.html

D'OH!

You may have been first, but I gave incredible detail.

[zackmurphy]

Going to failure all the time is most likely a bad thing. You overtrain your CNS by doing so....

To take this a step farther, I agree completely that repeated failure training is counter-productive, but I would also suggest that just about the only kind of training that approaches repeated failure that ISN'T a bad idea (I think it's a very good idea, actually), is the rest-pause.

Even then though, rest pausing has been best (for me) only in late sets.

[hepennypacker52]

D'OH!

You may have been first, but I gave incredible detail.

lol

[Heisman]

To take this a step farther, I agree completely that repeated failure training is counter-productive, but I would also suggest that just about the only kind of training that approaches repeated failure that ISN'T a bad idea (I think it's a very good idea, actually), is the rest-pause.

Even then though, rest pausing has been best (for me) only in late sets.

I agree, rest pause sets and drop sets can be very useful, but they shouldn't be used in excess.

[wannabe-strong]

Thanks zach and he, I came back from the gym like 45 minutes ago. I hope I did them right, I was kind of wobbly contracting back up for some reps. Holy crap, I'm a weakling with free weights.

Anyways, for another question, what could you eat for after workout when you don't have whey protein powder or any bars? (I plan to get some this weekend, btw). All I could think of was eating and did eat was some meat and orange juice.

[zackmurphy]

I agree, rest pause sets and drop sets can be very useful, but they shouldn't be used in excess.

Hey, you gained a little green square - what's up with that?

[hepennypacker52]

Hey, you gained a little green square - what's up with that?

Every 50 rep points you get, a new block is added.

[zackmurphy]

Thanks zach and he, I came back from the gym like 45 minutes ago. I hope I did them right, I was kind of wobbly contracting back up for some reps. Holy crap, I'm a weakling with free weights.

You'll get the feel for them soon enough. They're a good one.

Anyways, for another question, what could you eat for after workout when you don't have whey protein powder or any bars?

More like what can't you eat. You need protein and carbs, basically. Fumble throug the kitchen and see what you have. The carbs, depending on what side of the GI camp you're on, can be higher or lower in GI value. If you want high, pair your protein with fruit, dry cereal, quick oats, etc. If you want lower GI foods, think about slow oats, a yam, some brown rice, whole wheat bread, etc.

And for protein, whatcha got?

[zackmurphy]

Every 50 rep points you get, a new block is added.

Cool. You're on a distinguished road, eh?

[timhsvwalkinsha]

What do you believe is better...working out in the morning or atfernoon?

i was thinking morning has the advantage that you can supply protein for longer after the workout whilst the afternoon has the advantage of sleep.

[hepennypacker52]

Cool. You're on a distinguished road, eh?

Me no comprende...

[Heisman]

What do you believe is better...working out in the morning or atfernoon?

i was thinking morning has the advantage that you can supply protein for longer after the workout whilst the afternoon has the advantage of sleep.

I would guess morning, but I could be very wrong, and I doubt that it matters that much. Workout whenever you have the most energy to do so.

[hepennypacker52]

I would guess morning, but I could be very wrong, and I doubt that it matters that much. Workout whenever you have the most energy to do so.

Yeah, when you have the best energy is the best time. I think I remember reading somewhere a while back that, that time (peak energy), was around 2-3:00.

[Heisman]

Yeah, when you have the best energy is the best time. I think I remember reading somewhere a while back that, that time (peak energy), was around 2-3:00.

LOL, it's gonna depend on when you wake up and when you are normally energetic. If someone sleeps in until 2:30, there best time won't be between 2-3.

[zackmurphy]

Me no comprende...

Put the mouse over your little green square.

[hepennypacker52]

Put the mouse over your little green square.

Ahh, nice. I have more than 10 though...

[Heisman]

Ahh, nice. I have more than 10 though...

That's why it says 10+.

[Dragon111]

Creatine dissolves better in hot water, but I don't know if it breaks down the compound. Is it ok to dissolve it in hot water?

[IGF]

Cortisol is highest in the morning but lowers from the first meal....