Ask The Brofessor

findingOldFriends wrote: Just so you know, strength is one way of measuring athleticism. So when I say it's gonna keep your athleticism the same........
In case you missed my point, no it's not a good program. Adding things here and there to this program isn't gonna make it much better. It is too fundamentally flawed.

I used a similar routine a while back and increased my strength by alot, seems to work (kinda?) looking back at my before and after pic atleast.

Anyway, could you recommend me a better routine or something?

Learn how to squat, deadlift, bench press safely, and Google "starting strength".

findingOldFriends wrote: Learn how to squat, deadlift, bench press safely, and Google "starting strength".

Aite

Kieran12 wrote: Brofessor senpai,

I will be going back to the gym soon, this is a routine I compiled. Are there any changes you would make to it? Any critique would be nice too! Legs aren't listed, because I haven't made that yet but I will be doing that monday/sunday.

thanks fam

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As already been pointed out, that routine is overly complex and specific, especially for beginners, while also missing the most important compound lifts. Build your routine around the big 3: squat, bench, and deadlift. Better yet, follow an existing and proven beginner program like Starting Strength or Strong Lift 5x5. Training 7 days a week, even on splits, is going to hurt more than help. You won't recover either physically, mentally or both.

Beginners will benifit more in compound excercise than isolation, and it also helps to avoid weak core/muscle imbalances. There's little point, athletically or aesthetically, to have large isolated muscles without a good prosture and strong foundation to support them. You'll also more likely to get injured. Don't be the 185 lb guy at my gym pulling 105 with belt and a rounded back.

Whatusername wrote:

Kieran12 wrote: Brofessor senpai,

I will be going back to the gym soon, this is a routine I compiled. Are there any changes you would make to it? Any critique would be nice too! Legs aren't listed, because I haven't made that yet but I will be doing that monday/sunday.

thanks fam

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As already been pointed out, that routine is overly complex and specific, especially for beginners, while also missing the most important compound lifts. Build your routine around the big 3: squat, bench, and deadlift. Better yet, follow an existing and proven beginner program like Starting Strength or Strong Lift 5x5. Training 7 days a week, even on splits, is going to hurt more than help. You won't recover either physically, mentally or both.

Beginners will benifit more in compound excercise than isolation, and it also helps to avoid weak core/muscle imbalances. There's little point, athletically or aesthetically, to have large isolated muscles without a good prosture and strong foundation to support them. You'll also more likely to get injured. Don't be the 185 lb guy at my gym pulling 105 with belt and a rounded back.

Thanks for the indepth response! I'll check out starting strength

estuary wrote:

Whatusername wrote: Being in the gym is always about being better than the dude next to you. To one-up his misuse of equipment, do some squats in the curl rack to assert your dominance,

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then attend various other equipments in your gym that peasants did not know were bicep machines.

Or you can evoke the rule of 42. Which is, if you're over 42 years old, a person younger than 42 may kick you off the equipment at anytime.

isn't that just a nice way of saying to work out else where and blow your steam? or am i just misinterpreting things OH great brofessor?

No, it's about beating them at what they do and win. If you're not winning, you're losing. Losing gains. Here are some bicep equipments that can be used in this competition:

findingOldFriends wrote: I will act as the Brofessor, at the request of the original, the one and only Brofessor and answer a few questions in this type of topic.

So here comes

sure, i'd let to see those. you can post them IF you want. i'd actually like to see videos of you lifting, if you don't mind.

Here's the way my coach programs for me:
-6 day a week with the following
-day 1: heavy with snatch focus
-day 2: speed
-day 3: heavy with CnJ focus
-day 4: mobility/easy day
-day 5: go heavy on Snatch, CnJ, Squat
-day 6: upperbody accessories

-each day will have the following components
-warmup
-Block A: the Oly lifts
A1: some modifiers of the Oly lifts
-Block B: strength
-Block C: accessories

-One cycle runs 4 weeks, with week 1-3 upping the workload (either through volume or intensity), and week 4 being a deload (a drop in volume and/or intensity depending how far away a competition is)
-One training phase consists of as many cycles as we can fit before a competition. The exercise selection/ volume and intensity are chosen based on the goal of that cycle/phase : which attributes my coach wants me to develop.

-So let me explain what each block means, and then I will show an example of what one week looks like, compared to the other 3 weeks in the same cycle.

-Block A: Oly lifts
-this is where coach would program me to do either CnJ or Snatch, with sets of 3, 2, or singles depending on what part of the cycle I am on.
-Block A1: modifiers on Oly lifts
-this is where I perform the variants of the Oly lifts, depending on what coach wants.
i.e: Power snatch, if coach wants me to finish my pull, Hang Snatch if coach wants me to fully finish my extension

-Block B: strength
-this is where I do some variations of pulls, squats or presses, depending on which day it is
as usual, volume and intensity depend on what day/cycle/phase and my recovery

-Block C: accessories
-this is where I do the so-called "bro exercises, like flys, rows, curls.
-this block is meant to round out my weaknesses.
-as usual, exercise selection depends on my weaknesses and development plan
-typically each exercise is high reps, with 3 or 4 sets.

All that mumbo jumbo, here's an example of template for this week:

Day 1: heavy with Snatch focus
Block A: snatch with top sets being 80% x 2 x 6 sets
A1: muscle snatch+hang snatch at 50% x 3+3 x 6 sets
Block B: Snatch Pulls
Squats
Strict Press

Day 2: Speed
Block A: Power Snatch + Snatch complex

Block B: Snatch pull from below knee
Push Press

Day 3: Heavy with CnJ focus
Block A: CnJ with top sets being 80% x 2 x 6 sets
A1: jerk from block

Block B: Clean pull
Front squat

Day 4: mobility/foam rolling/
ensure my body is relaxed for heavy Day 5

Day 5: heavy
work up to heavy singles for Snatch, Cnj
Squat: work up to heavy sets of 1,2,3,4,5 reps depending on the week

Day 6: upperbody accessories
Snatch Balance (chosen since I don't finish my extension quite well)
Push Press
Heavy Snatch Pull (chosen since I don't quite finish the second pull right)
Chest Supported Row (chosen since I don't activate my shoulder quite well


-every week it's like that, with week 4 being easier in terms of volume/intensity
-every cycle has different goals, and will change accordingly to how I react to training stimulus



P.S: will address other questions in second post

interesting... i was under the impression you strength trained to supplement a sport...

i'm not exactly new to block training/periodization, as this the conditioning template (minus my "exercise" selection and parameters) i run from JJs' book:

General Endurance Block A
Cardiac Output
Tempo Method
HICT
Low volume of intervals such as HRI
Focus on technical work

General Endurance Block B
Threshold Method
HICT, HRI, Aerobic Plyometrics
Explosive repeat for speed/power
Cardiac Output
Focus on increasing work rate of duration

just wanted to see what/how you're putting in work. thanks for the effort.

findingOldFriends wrote:

i heard of smolov... how much weight did you begin with and what is your current 1RM? what's your bodyweight?

my smolov numbers:
pre-smolov: 150
mid-smolov: 175
end-smolov: 190

Soon after finishing smolov, I competed in a PL meet, and got 200/115/210 at 66 weightclass

*note: this is all done with low bar squat
Now I only compete in WL, I no longer squat low bar at parallel depth anymore. My Oly squat is smaller number

what are your CJ and snatch #s and any tips on starting to oly lift?

snatch: 90
cnj: 120
clean: 135

how to start: find a WL coach. All the shits I type don't teach you triple extension, bar path and lockout as good as a coach.
Seeing your location, you shouldn't have a hard time finding a good coach.

nice PL #s.. i do need to look for an oly lifting coach. might even try crossfit, if the instructor is solid... i can power clean 85 kgs LoL WHAT~!

I Do recommend crossfit gyms, since many of them have a focused WL component.
Lots of WL coaches will have to partner up with crossfit gyms anyways for their facilities.

So do find a good crossfit gym with a SEPERATE WL program, taught by WLers who have competed.

I used to supplement lifting for S&C when I was sponsored and competing in MMA, Boxing and MT


I suffered too many concussions, ACL tear, and several other injuries so I had to switch sports.

estuary wrote: Brofessor,
Are protein shakes really worth the investment? i feel like it does more for my anal sphincter than it does to my body.

i never use extra protein powder for body-building because it will burden our kidney. 90% nutrition from our daily food.
i do not believe those advertisement from arnold schwarzenegger. my cousin is a fireman and a veteran , and i have never seen him go to gym and use extra protein and creatine or energy bars as supplement. 3 meals a day like everybody eles. he is 6 foot tall and well built