Thank you my friend! Wow that is a great deal of great info in your post and confirmation over and over again of course. I too was one to shun the higher reps until Dave told me to try it but dont get an ego about it. He was right!! I initially started with weights that were literally baby weights but its amazing how they can grow. It is a smart way to train and as "we" found out, very effective.
The high pulls, I love them. I had been doing them until just recently where we took a break from them but they really do light you up with high reps also and can also be considered when doing them as heavy partials to the top.
Keep up the great progress and I appreciate you and your info. Have an amazing rest of your weekend and do great!
I may, I just HATE them! The burn is other worldly. Good to hear from you Lifter! You are right about the high pulls. When I was doing them my delts and traps were never bigger. I would bet they would be amazing for sets of 20. Dante has much wisdom to share. Have you read about his 30 rep rac DL's and 30 rep leg press recently?
Lifter are you still on Facebook?
Funny that you mentioned those. My gym closed last week unknown to me. I immediately headed to our local Home Depot and bought 4x4s, 2x4s, spans of 3/4 inch iron pipe threaded (little over 1" outside) lag screws, self taping outside deck screws, chain, locking fasteners etc. 3 days later I had outside dipping bars, pull boxes, 5 gallon buckets filled with 70 pounds of sand each and a deadlift pull box setup and a belt squat station. (by the way there are no weights or plates to be found, just like toilet paper) The only issue is when increasing in deadlifts you have to take 140 pound jumps, the squats not as bad, 70 pd jumps, but if you shooting for high reps, you don't have to use alot. We start at 20 and will stay there until we go up to 40. I will let you know how it goes.
Hi Dave, great to see you online! I got off Facebook after a couple of guys hit on me. >:( I miss chatting to a few people, but it's one of the best things I've done in a long time.
I just looked into Dante's 30 rep sets, great stuff! Thanks to you, I no longer have an aversion to high reps. My joints thank me every set of the way, I have zero niggling pains. Which is part and parcel of doing low reps with "heavy" poundage's.
With longevity an increasingly crucial factor with age, it stands to reason high reps provides the best of both worlds (safety with gains).
Explains a major aspect of over training.
So I trained back and biceps this morning... went to a push pull legs 3 way split just because working out in the hot sun sucks while you are breathing like a freight train because of 20 rep high pulls from the floor. At that point lesser is better, shorter is better, get er done and go into air-conditioning. Warmed up with MAG Reverse Grip w/band pull-downs, 10 sec negatives every rep.
For the bar exercises... It really feels different having to execute the movement with buckets of sand and retainer wall blocks on top of them (they are 20 pounds a piece, great find $2 each Lowes) The buckets are 60-70 with sand and water. I can add 2 blocks to each bucket, total 4 buckets. Give me enough to play with as long as I am doing higher reps.
Ez bar curl with dumbbells hanging from chain in the middle. Explosive..
Ez curl 10 second negatives with bands in middle
Next workout (WO3) will be belt squats and pull box deadlifts, then back to Push (WO1), Hi Rep Dips, Neg ONLY Dips, Kaz Extensions and Band Flies All executed with a 10 sec negative each rep.
I will take some pictures and post them here... I am really having fun being so Spartan with limited equipment but a lot of weight.
I'm pleased to see you found a way to train around the world madness! Where there's a will, there's a way. It's times like this I'm glad I built up a well equipped gym, dating back to '78. 😊
Keep on keeping on my friend.
Facebook is so weird. Was it Justin?
Great workout Bill. Yesterdays WO: High pulls from floor for 1 DC rest pause set, BB pullover for 1 * 8 plus holing a 20 sec stretch at the end of the set, 1 set myoreps prone incline DB rear delt fly, 1 set competition style wall power curls with EZ bar for DC rest pause, single leg calf raise for 1 set of 40 per leg. Working out at home has me doing some different movements and that has been a good thing for this 50+ body! I am really enjoying the home workouts, less distraction and irritation with others, I can blast some metal of my choice and it's just plain time efficient! I'm loving the high pulls from the floor, I haven't done these since I trained with you Bill.
Name rings a bell. Then there was the guy asking "selfie" every time I got on or off-line. NO THANKS!!! 🤮
High pulls are an awesome exercise, I wish I'd have known about them, and implemented them, from day #1. The change in shoulder mass and width was evident within a month. It's become my favourite exercise.
Have you tried 15-8-15 yet Dave? It provided my fastest overall gains, in recent times. Naturally it's "not easy", but something this effective, it's expected. The odd post-workout effects are interesting; muscle heat and twitches. The 12 and 24 hour DOMS, is something else! 😉
I have a bit on isolation type exercises and it was so-so. Maybe I should try them on some basics? What exercises do you find work well? Lately and infrequently I have been doing some clusters and really like those and get stronger fast. Pick a 2-3 rep max and do singles with 20 sec rest for 5 to 6 total reps. I find no joint issues because every rep is perfect in form.
On dips I'm usually crippled over in pain. Similar on rope pushdowns. Those two are easily my most painful exercises. They are agony on leg presses, I feel like my eyes are going to pop out of my head! Delt and back work doesn't seem to phase me much. Then again, I have always held a passion for lat work.
Due to the varying stroke ROM, they tend to suit some moves better than others. Calf Raises are tough, being such a short ROM. I struggle to get a full 15-second stroke. Where, on pulldowns, it comes "easier". Curls go well on 15-8-15, I use the lever arm on my Powertec, allowing me to focus on the bis, void of balance issues.
They need careful cycling, as Ell kinda refers to in his book. I can't see anyone, regardless of the great stimulus, using this indefinitely. I find one cycle, 2-4 weeks, then I 'm happy to bypass them for a period.
I look forward to hearing how you go on them. All the best!
Good point on cycling! I have found that my body get stale rather fast. Seems I can change exercises and kill it for three weeks then its like there is no stimulus for growth after that and there is stagnation. For the last several months I have kept all exercises the same and changed the loading style of the set for three weeks at time. To my surprise this has worked.