VIII. General Weight Training Questions, Part 1

Question - Do I really need to squat if my legs are already big?

First off, 3/4 of the people who ask this question are pussies. Don't be afraid of the squat. Learn to embrace it.

Having said that, I'll give you the benefit of the doubt and we'll assume you are part of the 1/4 that isn't afraid of the squat. Determine what your goals are. If you want to get as big as possible, all over, then you will most definitely want to become a master of the squat. Your physical structure might not be ideal for the squat. You may have zero aspirations of becoming a powerlifting squat champion. You might not really give a flying fig how much you squat.

But if you SERIOUSLY want to be as large as you possibly can, all over, then yes, you will squat, even if you already have big legs.

Quote:
Originally Posted by Mark Rippetoe, page 19
There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density, muscular stimulation and growth, connective tissue stress and strength, psychological demand nd toughness, and overall systemic conditioning as the correctly performed full squat.

Squats spur full body growth when combined with full body training much better than full body training without squats.

If you want to look like some Abercrombie model, then find another program and enjoy your nice, easy training style. If you are serious about adding muscle to your frame, then get under the damn bar and make it happen.

Question - Why do the Bally's trainers tell me that this Rippetoe thing is a fad?

Because the majority of Bally's physical trainers are clueless. This isn't a "Bally's" thing as much as it is a "commercial gym fitness trainer" thing. Some of the trainers are incredibly developed and very knowledgeable. They have a serious interest in fitness, and weight training specifically. They have done their homework and have practical as well as book experience that they use in their training methodologies.

They are the exception rather than the rule, however. Honestly, consider the source. A nationally known and world published trainer who has been lifting weights, training people, and running a weightlifting center for 3 decades probably knows more than the guy who took a class, studied for a few hours, and got some type of basic "athletic certification".

If you are a trainer at 24-hour Fitness or whatever and you take your job seriously, don't get your panties in a wad, save the hatemail, keep the flames to yourself. Instead of getting pissed at me, take some time to increase the competence and knowledge of your coworkers, because they are mostly idiots.

Question - What do "sets across", "pyramiding" and "ramping" mean?

Sets across is a method of weight progression where all work sets are done with the same weight for the same repetition # during a given session. i.e. "3x5x225" means you do 3 sets of 5 repetitions per set with 225 lbs for all of your work sets. This method tends to be very effective at both strength and muscle mass accumulation. The volume allows for mass accumulation and the repetitions, if low enough, provide for good strength development.

Ramping is a method of weight progression where all work sets are done with the same # of repetitions, while the weight increases. For example, "315x3x5 ramped" means you will do 3 ramped sets of 5, with 315 being the heaviest weight you ramped up to.

i.e.

bar x 5 = warmup
135 x 5 = warmup
185 x 5 = warmup
225 x 5 = warmup

255 x 5 = ramp set
285 x 5 = ramp set
315 x 5 = ramp set

Notice that the lightest "ramp" set is still heavy enough to get a training affect, as it is 80% of the 5-RM (more on RM and its uses in the "Programming" section). The idea is to ensure you get to a nice heavy weight at the end of the ramping, but to use moderate weights and reps to get a bit of volume for workload increases and mass accumulation.

Pyramiding is an old-school bodybuilding type weight progression scheme where you start with a lighter weight and do a bunch of reps, then gradually increase the weight while lowering the reps. Its effectiveness is entirely dependent upon your goals and your exact methodology.

1 method of pyramiding for a bodybuilder, used as an example:

Warmups, then...

225 x 12
245 x 10
260 x 8
265 x 4
270 x 1 or 2

Note that the 12, 10 and 8-rep sets essentially obliterate the trainee, and that 2 more sets are performed, but with notably submaximal intensity (%age of 1-RM)? Since "heavy/hard" 8-12 rep sets are good for mass building, a good pump will occur, and the trainee will make some size gains for a period of time, but without some volume/intensity manipulation (or proper chemical assistance), the trainee will quickly stall on a program such as this. It can be VERY effective for periods of time, especially for well-trained individuals, but frequently the training emphasis ends up being placed on the lighter weights and higher reps, which burns the trainee out, rendering their last few sets too light to be of real use.

In many cases, a better way would be to do your warmups, then

275 x 8
255 x 10
225 x 12, 10

Notice that in the 2nd method of weight progression, the total workload is higher, the # of reps performed above 75% of 1-RM (Which could be estimated to be 315~325ish here) is much higher. The maximal 8-rep set is only 260 in the 1st progression method, and tops out at 270 for a rep or 2. A total of 3 sets are performed in the target rep zone of 8-12, and they are performed with less weight. In the 2nd method, more sets with notably more weight are performed in the target rep zone of 8-12 because fatigue is less of a limiting factor.

It simply makes more sense to train heavy when you are at your strongest, and as you fatigue, use less weight. The 2nd method is frequently referred to as "reverse pyramiding". You may also hear reference to "down sets", "burn sets", or "back off sets" to describe the lighter sets performed after the top weight.

Question - I want to setup a home weight room for my son (or for me) in my garage, so I can do this program. What do I need?

1) A power rack - get one that has solid spotter pins as well as easily adjustable, well-constructed J-hooks to hold the bar in the rack. Preferably, get one with a chinup/pullup bar attached. It should be at least 2" tubing, and the holes should be spaced no more than 2" apart. Some very nice racks, especially those made by Williams (sold at EliteFTS.com) have 1" spacing in the bench press area, which can also be useful, as well as costly.

2) An adjustable bench - This specific program doesn't require any adjustments of the bench because you will only do flat benches and standing presses during the novice stage. As you advance, however, an adjustable bench will be very useful. Make sure the bench isn't "wobbly" in the decline or incline position, and that it locks solidly into place at any angle. Ensure that several angles are useable, and for maximum value, ensure that the bench can be set to a completely vertical upright position for use as a seated overhead press seat. If you have the space and the cash, get multiple fixed angle benches. Start off with the flat bench, and as you advance in your training, pick up a seat, a low incline, and a decline.

3) Iron 300-lb barbell set. This is pretty standard, it contains a basic 84" 45-lb bar, a pair of 45s, 35s, 25s, and 10s, 2 pairs of 5s, and a pair of 2.5s. This is not an industrial strength barbell set, it is a basic beginner's barbell set, and will serve it's purpose for at least a year for most people, several years for others. The bar will eventually bend, and you will want to invest in a quality bar. In the meantime, weigh the plates once you get them to make sure they are accurate. If you are going to be performing olympic lifts, then prepare to spend the $$$ on a quality Olympic set with bumper plates. They are expensive, yet they are completely indispensible and necessary for the aspiring O-lifter.

4) Flooring - A few layers of plywood covered with a heavy floor matting will go a long way toward preserving your garage floor. It is also helpful to have several cheaper "singles", pieces of floor that you can move around and position to provide additional protection, especially where the plates touch the floor on deadlifts, cleans and rows.

5) Plate racks - best bet is to pick up 2 A-frame types, and keep one on either side of the rack with one of each pair of weights you have on each A-frame.

6) If you end up buying a few bars (trap bar, Safety Squat bar, curl bar, triceps bar, basic Olympic bar), then get yourself a bar rack as well. Bars and plates lying around your gym are dangerous.

7) Chalk - don't ask. Just buy it. You can get a chalk tray if you like for convenience sake, or you can just toss it into a Tupperware container.

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