11-03-19 04:23 AM - Post#889809    

How has it progressed or regressed?

I know when we all start there are mistakes to be made - so many learning opportunities etc....

But I was just curious if any of you have had definitive shifts in methods, technique, set up etc (although I am not implying that any of us are the complete finished article.

For me:

I simplified training a while back....I guess I was living embodiment of 'the warm up became the workout'.

Recently with a shift in work situation (all positive). I started upon 2-3 mini sessions each day. These tend to last 5-10 minutes.

This has left me with the same or more overall volume than I would in a session, but without the feeling of soreness, fatigue etc.

Eg last week I was completing one movement for 'time'. Instead of a overall target of 6 minutes. I completed mini sessions including this movement for 3 minutes each time, but I did this 3 times that day.

So instead of 6 minutes that day completed in one stand alone session, I performed 3 mini sessions and my over all TUL for that movement was 9 minutes.


I am not suggesting it would be everyone's thing, I just thought I would share what is working for me.

Richard

11-03-19 12:02 PM - Post#889815    

Despite the fact that I've been lifting for close to 30 years, I've only now realized that:

1 - Higher volume works better for me. In my case, this is more 5 sets of 5 rather than 3 sets of 5

2 - Making bigger jumps in weight and then running up the reps. So if I get 135 or whatever for 5 sets of 5, I jump to 145 which puts me at 5 sets of 3(ish).

Which, oddly, is about what a five pound jump would do, so I more or less end up doubling my rate of progress. I think this is particular to my strength curve.

Evolution of your training?
11-03-19 06:53 PM - Post#889823    

This has the makings of a great thread !

I have now been lifting/training on & off for 30 years. If I could go back in time & tell my Youthful self the Do's & don’ts of Health & fitness, I would tell myself this.

• Push, Pull, Squat, Hinge, carry
• Easy strength or 40 day programme followed by 6 weeks of Hypertrophy work does wonders to your body.
• Do Hill sprints at least once a week.
• Cut out sugar
• Walk first thing in the morning.
• Eat plenty of protein, fruit & vegies.
• Deadlifts, Squats, Pull ups, Arm Presses, Dips, Clean & press & Rows are the only weight lifting exercises you really need to know.

I have got this advice from other mentors & some by trial & error but now that I am 47 years old, it all makes sense.

January - Lots of Swings, carries, Goblet squats, Turkish get ups, Hill sprints. (Park bench)
February/March – 40 day Easy strength type programme. (Bus Bench)
April/Mid May – 6 weeks of Hypertrophy (weights twice a week)
Mid May/ June – Complexes 2/week & Hill sprints (Park Bench)
July – Dec – repeat above.

Andrew Gunn


Edited by Gunny72 on 11-03-19 06:55 PM. Reason for edit: No reason given.

Evolution of your training?
11-03-19 08:23 PM - Post#889826    

Few things that I've implemented that have worked for me:

1) Mini sessions. As mentioned above, these fit into the day well and allow you to do the same amount of total work with (seemingly) less stress and wear and tear on the body.

2) Moves that work. I know what these are for me (KB ballistics, barbell for squat and DL only, etc) and I stick to them. I am sure it would be sweet to be able to power clean 1.5x BW, but it'll never happen because the barbell power clean doesn't work for me, no matter how much I like it or think it is a great move.

3) Process over "progress." Progress in scare quotes because is it really progress if you have to take time off training or take days off of doing anything because you did too much (cough*Smolov*cough)? These days, even if I only have 10 minutes, I can do 5 x 5 long cycle, and although that's not a big workout by any means, I'm doing something, and that's what counts. 5 minutes? 100 swings, or 5 DL singles. 15 minutes? 1km jog plus the DLs. Etc. As long as I am doing work on the exercises that work for me (see #2 above), I am getting better, even if only by my own definition.

4) Don't chase numbers. My "goals" these days all revolve around numbers of workouts. While there are things I'd sort of, kind of like to make in terms of numbers, I am pretty sure I am stronger than I would ever need to be for anything I will likely ever do in life, I am pretty far past my window to make the EPL, the ATP Tour or the SEAL Teams, and no one cares one bit what my PR deadlift is, so there's little to no point in beating my head against the wall to say I can squat x or press y.



Edited by BrianBinVA on 11-03-19 08:26 PM. Reason for edit: No reason given.

Evolution of your training?
11-04-19 12:42 AM - Post#889828    

Over the last three decades or so I found the joy of not nitpicking.
Across the board in all things.

Life's too short to worry about longevity.

Edited by Neander on 11-04-19 12:43 AM. Reason for edit: No reason given.

Re: Evolution of your training?
11-04-19 06:58 AM - Post#889831    

• BrianBinVA Said:

+1

My approach has evolved in almost exactly the same direction. I could have written the above almost word-for-word, with a few individual adjustments in the drills that I focus on and the content of my mini-sessions.

On the SF forum, someone posted a question about the "minimum effective dose" of training, and I responded by describing what I call the "not nothing" dose.

When life gets in the way of training how I might ideally like (which is almost all the time), I just try make sure I do something instead of nothing. I might be able to maintain that way (and sometimes even gain) or I might lose ground. But even if I'm losing ground and not maintaining my capabilities, at least I'm maintaining the continuity of the training process and I'm setting myself up to more easily recover any ground I've lost when I can ramp my training back up.

"Not nothing" is not necessarily minimal. Often it is. But often it may be a longer session with a lot of volume (like on an NFL Sunday while I'm watching games), or a bunch of short mini-sessions throughout a day with a significant total volume. The idea is that when you might not be able to consistently do as much as you'd like, or consistently follow a structured program, you still do what you can and don't just do nothing.

Sometimes that's a minimal little something, and sometimes it's a bigger something, but it's got to be "not nothing."

In theory, there is no difference between theory and practice; in practice, there is. Just because it happened to you doesn't make it interesting.

Edited by Steve W. on 11-04-19 01:16 PM. Reason for edit: No reason given.

11-04-19 10:40 AM - Post#889840    

Well said, Steve. I like "not nothing" a lot.

Evolution of your training?
11-04-19 11:49 AM - Post#889845    

I try to live and train by these principles:

- More often than not (stolen from Boris).

- Keep it playful (stolen from Ryron Gracie).

- Eat like an adult (stolen from Dan John).

- If it's important, do it everyday (stolen from Dan John, who stole it from Dan Gable).

- Disengage from the outcome and do the work (Blaidd Drwg).

- We need to think sustainable rather than obtainable (Dan Martin).

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

Edited by iPood on 11-04-19 11:51 AM. Reason for edit: No reason given.

11-04-19 12:41 PM - Post#889848    

Making sure the compounds took up the biggest effort and work, always.
Doing most of the work, standing.

Be yourself. Everyone else is taken

11-04-19 02:13 PM - Post#889850    

Hard to believe I've been lurking around here for almost 10 years. Trying to remember how I stumbled onto this. I was a skinny endurance guy looking for tips on how to put on a little body armor and was influenced both by this site and by training at Mountain Athlete a few times when in Jackson WY for business. Initially did things like MMS, 5X5 and other workouts to try and slap on some muscle. But at the time I was in my early 40's.

Now that I'm in my early 50's the training advice from Dan Martin seems much more appropriate. Let my gym membership lapse and do kettlebells, TRX and bodyweight stuff at home. I'm tall and naturally lanky and the last few times I tried to do back squats I started getting a little twinge in my lower back. No issues so far by doing goblet squats so will just keep doing them.

Just did my annual Grand Canyon hike with my other 50-something friends and you have all day to cover various topics. The topic of working out and being fit past 60 came up. The oldest in our group was 58 and is starting to see just how many of his friends are dropping off the radar. Bad hips, knees or familial genetic issues are sidelining guys that were active cyclists, runners, hikers and gym rats a few years ago. Park bench for most of the year with two months of bus bench to prep for our trips seems to keep all of us healthy for the time being.

Evolution of your training?
11-04-19 03:34 PM - Post#889855    

• BrianBinVA Said:

+1. Not nothing is a great bit of advice

Thanks to everyone who makes this forum so useful and such a good place to be.

Edited by Craig1971 on 11-04-19 04:36 PM. Reason for edit: No reason given.

Evolution of your training?
11-05-19 04:05 AM - Post#889874    

Puh, I am still pretty young (30) and don't have kids so I didn't have to make major adjustments.

But I definitely need to pay more attention to workload and look out for exercises that now do more harm than good. Old favorites like dips are barely worth the effort anymore because they cause more pain than soreness.

Other than that I noticed that I have to pay a bit more attention to mobility because sitting all day is making me tight in all the wrong places. But maybe I only start noticing it more because I haven't been serious about exercises like TGUs and bridging in a long time.

Edited by 12bernd on 11-05-19 04:06 AM. Reason for edit: No reason given.

11-05-19 04:43 AM - Post#889877    

This is a great thread, thank you all.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

11-05-19 09:28 AM - Post#889891    

I'm really starting to embrace doing a little, often, over the long haul.

For example I started this morning with some half get-ups (no weight) and then a total of 50 swings, 15 goblet squats, 15 pushups (the "Humane Burpee") composed of a circuit of 10 swings, 5 goblet sqts, 5 pushups, and continuing with 10 swings and reducing the reps on the squats and pushups by one each round. I used a 35# kb, and it was a great way to begin my day.

I'm still planning on keeping strength work in my training, but this really got my morning off to a good start.

my training log: What Mr. Kent is Doing Now

Evolution of your training?
11-05-19 09:39 AM - Post#889893    

I've been training for nearly sixty years. For thirty-five I just wanted an impressive beach body. Ten were devoted to endurance. The last fifteen have been more strength oriented, but I still pursue a high level of conditioning and a decent physique. I've never been more satisfied with results.

If I were to only look at the evolution of my strength training, I'd say more than anything else, I've learned to just keep mixing things up. Squat/hinge/push/pull/car ry, upper/lower, push/pull, and powerbuilding splits all have a place in my annual cycle. I now change lift variations almost weekly and vary volume and intensity in accordance with goals and energy levels (as opposed to sticking to the plan).

I love it when coach Dan or one of you guys starts a thread about a different area of emphasis (like that glute training thread last week), because I get a chance to try something new that might be just what I need to evolve further or at least keep me in the game longer.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 11-05-19 09:47 AM. Reason for edit: No reason given.

11-05-19 11:09 AM - Post#889898    

Philosophically, as I get older, there are two main things I try to keep in mind and structure my training around:

1) little and often over the long haul (stolen from somewhere...)

2) GPP (or generalism or well-roundedness or whatever you want to call it) rules all

Evolution of your training?
11-05-19 12:58 PM - Post#889901    

This is year 60 (almost 61) of "working out" and doing various sports. My "thing" was to "be ready" - meaning to me that no matter what came along I could be ready to do it with maybe a few weeks of skill work. At least safely if not at a high level. Someone calls and says let's do a Highland Games - or a Triathlon - or climb a mountain - swim a mile or run a 10k - I was "ready". So my workouts have reflected that more so than anything else. Of course I tried to look fairly good, and be fairly strong - in the weight room but more importantly strong in the ways I needed for all the various activities I was doing. Today at 71 I have targeted a lot of my training towards the goal of "be healthy". More mobility and more paying attention to balancing strength around each joint and taking care to not injure myself any more than I have over the years.

Edited by Chris Rice on 11-05-19 12:59 PM. Reason for edit: No reason given.

11-05-19 02:41 PM - Post#889920    

Echoing what Mr. John said above. This thread is gold. Thank you all for posting!

11-05-19 03:57 PM - Post#889922    

great thread.

My arc started from knowing nothing and thinking that pain was a way of life once you get a desk job. I moved on to knowing all sorts exercises, movements, muscles, workouts and stuff and trying all of them and usually at the wrong times and too often. Now I do a few things, try do them regularly, and keep it simple.

Consistency is the mark of excellence
Practice. Practice. Practice. Learning is more important than meeting a number.
Movement is a skill.
I'm a fast twitch guy and I don't need much volume to get strong.
Endurance is about volume, not effort. Running and biking are better measured in time at low heart rates than in speed.

Move often and far, pick up heavy things, and get up off of the ground regularly.

Evolution of your training?
11-08-19 05:20 PM - Post#890069    

When I started this thread I didn't expect this level of response. Amazing stuff.

It is intersting to see what we all learn/continue to learn.

Consistency trumps intensity....

The little and often is interesting and one that rings true for me.

One of the biggest take aways and selling points for me is that it takes up so little time, allows for increased volume and leaves me feeling fresh and energised.

It also allows for more 'play' time and movement exploration....and anything that allows me to always be the husband and father I want to be is a good thing.

Richard


Edited by Ricky01 on 11-08-19 05:23 PM. Reason for edit: No reason given.

11-10-19 04:08 AM - Post#890124    

I really like the hierarchy someone posted here recently of sustainable, doable and optimal. If you’re a professional athlete or trying to win a major championship, it’s all about optimal. For the rest of us, it’s all about what is sustainable most of the time (park bench) with perhaps the occasional bout of doable for short periods (bus bench).

So how has my training changed? I now try and find what is sustainable before I worry about doable and I have mostly accepted that I left optimal behind a few decades ago.

11-10-19 08:15 AM - Post#890129    

I have had three distinct phases of training so far:

1.) 2006-2009: Screwing around on my own with things from the Internet. Dan John, TNation, Dragon Door, EliteFTS etc.

2.) 2010-2012: Dan John’s Mass Made Simple on repeat.

3.) 2012-present: Westside Barbell style conjugate training.

Our tuition was received in the cold school of experience.

11-11-19 05:40 AM - Post#890153    

80's-90's: training for shot put & strength, desperately mixing bodybuilding in order to "look good" for the girls

00's-10's: family & career things, just doing something, trying to survive in life

10's-present: back to basics, fundamental movements, minimalism, focusing to get the best output with minimal input (80/20-rule to be developed)

11-11-19 10:16 AM - Post#890163    

I'm 58 and have been training for 42 years, except for a few breaks due to life circumstances.

I have learned... Simplicity is Elegance

It Is Better To Be Stronger Than You Look, Than Look Stronger Than You Are My Weights Are In Freedom Units DEADLIFTS RULE!! =[[[[[[--------]]]]]]=

11-11-19 10:34 AM - Post#890164    

Late 80s (high school) through late 90s: bodybuilding...even did a couple of shows

Early 2000s through about 2010: general fitness...just goofing around really

2010 through 2016: mainly Olympic lifting...did a few meets

2016 through present: raw powerlifting...this is the most fun I’ve had lifting since I was in college

"The trouble about always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."~GK Chesterton

11-11-19 09:41 PM - Post#890191    

• Tyler Durden Said:

That's a herculean effort. Would you recommend that to others?

Evolution of your training?
11-12-19 05:29 PM - Post#890231    

Teens and twenties: obsessed with track&field, to the extent of quitting excellent jobs. Over-raced and overtrained all the tim like youngsters do, but hugely enjoyed my time in the sport.

Thirties: started family, two startups, overwork + overweight. Occasional jogging and half-assed gym use.

Forties: cracked it. Good work-life balance, got very fit, discovered you good gentlemen and easy strength.

Fifties so far (53): injuries I could have sorted with hindsight. Stupidly started another business. Got stressed, gained weight, then had a stroke. Finally getting back to fitness after 3 years in the wilderness.

What I have learned, forgotten and learned again is:
1. Strength: Easy Strength wins, if strength is not your main sport
2. Cardio: easy hour most days, 15-20min harder 1-2x per week, leads to good health, good sleep and balance in life
3. Mobility: move joints and muscles through full range most days
4. Try never to lose fitness, because it's way harder to regain it
5. Stay involved in group sport. I need to feel part of a team and have some adventure sometimes.
6. If something is tight and not getting better in 3 days, go and get a good sports massage! I knew this once, forgot it, and endured years of avoidable grief.

Edited by Old Miler on 11-12-19 05:30 PM. Reason for edit: No reason given.

11-12-19 06:02 PM - Post#890237    

My training has changed - although it hasn't been a linear evolution - mostly be default as a result of injury and changes in life circumstances.


My thinking about training, on the other hand, has evolved from monomaniacal bus bench focus to seeing a need for near-constant park bench. The pattern of injury and/or work performance suffering when I go too hard on a bus bench program has - slowly and with false starts galore - changed my approach. A bit of running or cycling and enough kettlebell and mobility/OS work is great. To put it another way, my thinking about training has evolved from optimal performance to optimal health/consistency.

Re: Evolution of your training?
11-12-19 10:39 PM - Post#890246    

• Old Miler Said:

I like this.

11-13-19 01:18 PM - Post#890279    

• Jordan D Said:

Yes.
Do note: I was 20 years old, lived with my parents, slept till 12 PM everyday, wasn’t in college yet, worked at a restaurant and ate nonstop.

Our tuition was received in the cold school of experience.