Why You Must Rotate Your Key Lifts
In Today’s episode, Tom and I discuss how to hit personal records year round using one simple technique from one of the strongest powerlifting gyms in the world – West Side Barbell.
By applying this simple technique to your training, you can make incredible progress on your key lifts – incline bench, weighted chins, overhead presses and biceps curls, as well as your leg lifts.
Here’s what you’ll learn:
- Why building strength and staying lean is very hard to do
- First things first – key concepts to maximizing strength and muscle growth
- Why even the most effective routines will cause strength plateau’s
- Exactly what to do when you hit a plateau (it’s completely counter productive)
- How to get stronger year round, stay injury free and build the best physique of your life
Thank You For Listening!
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You have put close grib Bench together with the other Chest exercises.. I have Been using close grib Bench as an alternative to skull crushers for triceps.. Is that a mess? Or is it just different tecniques?
Cheers!
Close grip bench is not an alternative for skull crushers. Cable rope pushdowns would be. You’re substituting a compound pushing movement with a triceps isolation exercise. That’s not a proper substitution but it’s okay. It’s just not that similar.
Hey Greg!
You should do a post on how to get Ricardo Montalban’s chest from The Wrath of Khan. He was 60 and everyone says it was real and he said in an interview he did a lot of push ups to get the look.
Greg, excuse me if already answered this…
I’ve been having slightly “puffy” chest and arm muscles for years, because (like others) I followed moderate to high rep workouts.
If I want maximum density,
would a tighter RPT protocol possibly achieve this?
For example,
Incline press:
Set 1: 5 (or 6) reps (max)
Set 2: (-5%) add 1 rep
Set 3: (-5%) add 1 rep
Staying with heavy weights in the 5-8 rep range…nothing higher than 8 reps, to minimize excess sarcoplasm.
Or would it be too neurally taxing to recover from before next workout (4 days later) ?
I may try this, even if you don’t suggest it Bro.
Thanks
Yeah you can do that. I would actually rather you do set 1 – 4-5 reps, set 2 – 5-6 reps and set 3 – 6-8 reps. You can still drop the weight by about 10%, that will be fine. The rep range isn’t as important as you think. What really matters is taking long rest periods, keeping the volume low and striving for maximum strength gain. You may actually do better with only two sets. Example set 1 – 4-6, set 2 – 6-8. That’s what I would do if I were you.
Thanks dude.
For ultimate density, would a tighter RPT protocol be better?
On other words, only subtracting 5 % and striving for one more rep.
Like, after a 5/3/1 warmup,
Set 1: 5 reps (max)
Set 2: (-5%) 6 reps
Set 3: (-5%) 7 reps
Or would that be too neurally taxing?
Have you tried or considered or would recommend this?
Thanks.
No I would just do two sets of RPT and drop the third set.
Hey Greg,
I’m going to barcelona for 6 weeks starting next week. What do you think I should do diet and exercise wise the week leading up to the trip. I use to be pretty ripped a few months back but then I started eating at buffets hahaa
Let me know.
I wouldn’t really do anything drastically different. If you deprive yourself for a week, you may just end up eating more and rebounding. I’d just maintain a slight deficit the week before.
Kinobody Muscle Development: Phase 1 (https://kinobody.com/kinobody-blueprint) is good for cutting?
Yep!