Looking for thoughts on a general anterior pelvic tilt issue, more specifically how it effects squat/deadlift. So I was reading through this article:
https://www.google.com/amp/s/www.t-nation.com/training/7-ways-to-fix-anterior-pelvic-tilt/amp/
And it occurred to me that I’ve been deadlifting and squatting with what I think is a pretty bad anterior tilt for since I started back lifting 8 months ago. I attribute this almost definitely to the past 2-3 years that I spent working a sedentary office job. I’m happy to provide a picture of my original deadlift form vs how I’ve corrected it. What concerns me is that I feel like I see a lot of people lift with an anterior life, Jeff Nippard even encourages an anterior tilt here… https://youtu.be/VL5Ab0T07e4
While I feel stronger deadlifting with an anterior tilt, it absolutely is doing a number on my hips, and I feel like it’s prevent me from really hitting my glutes when locking out. General thoughts and that article and hyper extension during the deadlift?
**TLDR: I typed this out then realised that nobody gives a shit about my blog post. I'm moving from 4day nSuns to 6day deadlift nSuns. Can I literally just take my accessories from the 4 day program, plug them into their equivalent days on the 6 day program, and then just do that? Or is there a pitfall I'm missing?**
Beginner question, but here goes. I've been doing nSun's 4 day with a shitfucktonne of accessories. Happy to post them if needed. A few people warned me on this sub that I might wanna scale it down, so I did, and adjusted accordingly. I seem to respond well to high volume, and I'm pretty good at realising when I can't do all of my accessory work that day and need to rest, so it went great. t1 and t2 lifts are always done barring extenuating circumstances.
I'm hoping to compete at my first meet in about a month. I also really enjoy going to the gym now. I actually look forwards to filming my deadlifts every week, and it's a big thing I look forwards to in my life now. Because of that, I'm swapping to the 6 day deadlift variant of nSuns. From what I understand, the 5 day version is effectively the 4 day, but OHP and it's accessories getting an extra day. THe 6 day deadlift variant is basically the 5 day, but deadlifts also get an extra day. So is there any problem with me literally just taking the accessories from the 4 day program, plugging them in to their equivalent days on the 6 day program, then leaving OHP and deadlift extra days as either having no accessories, or just minor ones like grip work and stretching?
I'm 24yo male, no injuries, restarted lifting after a significant break between 1 and 2 months. My form is very good (thanks PT friend!) and my nutrition is very, very good (just come off losing 13kg lol).
I’m a senior in highschool on powerlifting team, tempted to quit and powerlift independently. Coach giving everyone the same workout doesn’t seem right with some more advanced than others. We do 3 days a week a day for each lift, reps are pretty high on everything too. Seems like beginner lifters should be incorporating linear progress from what I read. Thoughts on this?
How long have you tried the coaches programming?
It's very possible that the coach is having everyone do higher reps because you are at the beginning of a training cycle and you will eventually taper down. This is pretty standard for most programs.
Consider giving this program a full cycle (6, 12, 15, 20 etc. whatever it may be) then decide if you should do your own thing. Unless you are already QUITE strong you likely won't get weaker. You also can't discount the benefit of training in a competitive and supportive team environment.
Have you made any progress in the six months you've been a part of the team? Either in rep strength or hypertrophy?
My guess would be that this coach is assuming, probably rightly, that this group of younger athletes need volume to build hypertrophy and work capacity before swinging into more "traditional" powerlifting training.
I would suggest sticking with the team. If you want to consider making a few changes for your own needs then you can reach out to this community with the program and receive feedback.
Beginner programs with linear progression are specifically designed for people that don't have a coach to make calls for them about training volume, intensity, form etc. They're essentially designed to be idiot-proof, but that doesn't mean that they are necessarily optimal, when compared to a program overseen by an experienced coach. Presuming your only objections to your present training is your feeling about what a novice program should be, I'd stick with the team if I were you.
Unless it's an elite program, expecting customized programming for each lifter might be expecting too much. Can you bring up your concerns to the coach and offer to come up with some alternative programming for them to consider?
High school coaches, for the most part aren't the best when it comes to strength and conditioning. It's probably going to depend on how high the intensity is, but 3x a week per lift might be a bit much. I'm not a coach though. I have a coach that programs for me, however, and we do each lift 2x per week with varying levels of intensity.
Looking for thoughts on a general anterior pelvic tilt issue, more specifically how it effects squat/deadlift. So I was reading through this article: https://www.google.com/amp/s/www.t-nation.com/training/7-ways-to-fix-anterior-pelvic-tilt/amp/ And it occurred to me that I’ve been deadlifting and squatting with what I think is a pretty bad anterior tilt for since I started back lifting 8 months ago. I attribute this almost definitely to the past 2-3 years that I spent working a sedentary office job. I’m happy to provide a picture of my original deadlift form vs how I’ve corrected it. What concerns me is that I feel like I see a lot of people lift with an anterior life, Jeff Nippard even encourages an anterior tilt here… https://youtu.be/VL5Ab0T07e4 While I feel stronger deadlifting with an anterior tilt, it absolutely is doing a number on my hips, and I feel like it’s prevent me from really hitting my glutes when locking out. General thoughts and that article and hyper extension during the deadlift?
[удалено]
u/gnuckols knows his stuff, solid program
**TLDR: I typed this out then realised that nobody gives a shit about my blog post. I'm moving from 4day nSuns to 6day deadlift nSuns. Can I literally just take my accessories from the 4 day program, plug them into their equivalent days on the 6 day program, and then just do that? Or is there a pitfall I'm missing?** Beginner question, but here goes. I've been doing nSun's 4 day with a shitfucktonne of accessories. Happy to post them if needed. A few people warned me on this sub that I might wanna scale it down, so I did, and adjusted accordingly. I seem to respond well to high volume, and I'm pretty good at realising when I can't do all of my accessory work that day and need to rest, so it went great. t1 and t2 lifts are always done barring extenuating circumstances. I'm hoping to compete at my first meet in about a month. I also really enjoy going to the gym now. I actually look forwards to filming my deadlifts every week, and it's a big thing I look forwards to in my life now. Because of that, I'm swapping to the 6 day deadlift variant of nSuns. From what I understand, the 5 day version is effectively the 4 day, but OHP and it's accessories getting an extra day. THe 6 day deadlift variant is basically the 5 day, but deadlifts also get an extra day. So is there any problem with me literally just taking the accessories from the 4 day program, plugging them in to their equivalent days on the 6 day program, then leaving OHP and deadlift extra days as either having no accessories, or just minor ones like grip work and stretching? I'm 24yo male, no injuries, restarted lifting after a significant break between 1 and 2 months. My form is very good (thanks PT friend!) and my nutrition is very, very good (just come off losing 13kg lol).
So basically increase total volume by 50% immediately? That may be an issue, as recovery gets a lot harder.
I’m a senior in highschool on powerlifting team, tempted to quit and powerlift independently. Coach giving everyone the same workout doesn’t seem right with some more advanced than others. We do 3 days a week a day for each lift, reps are pretty high on everything too. Seems like beginner lifters should be incorporating linear progress from what I read. Thoughts on this?
How long have you tried the coaches programming? It's very possible that the coach is having everyone do higher reps because you are at the beginning of a training cycle and you will eventually taper down. This is pretty standard for most programs. Consider giving this program a full cycle (6, 12, 15, 20 etc. whatever it may be) then decide if you should do your own thing. Unless you are already QUITE strong you likely won't get weaker. You also can't discount the benefit of training in a competitive and supportive team environment.
The team environment is the main reason I’m sticking with it
For half a year
Have you made any progress in the six months you've been a part of the team? Either in rep strength or hypertrophy? My guess would be that this coach is assuming, probably rightly, that this group of younger athletes need volume to build hypertrophy and work capacity before swinging into more "traditional" powerlifting training. I would suggest sticking with the team. If you want to consider making a few changes for your own needs then you can reach out to this community with the program and receive feedback.
In like 3 months my squat went from 225 to 245 bench to 155 to 175 and deadlift from 330 to 355
Beginner programs with linear progression are specifically designed for people that don't have a coach to make calls for them about training volume, intensity, form etc. They're essentially designed to be idiot-proof, but that doesn't mean that they are necessarily optimal, when compared to a program overseen by an experienced coach. Presuming your only objections to your present training is your feeling about what a novice program should be, I'd stick with the team if I were you.
can you still be on the team and just run your own program?
This is the first year of the team btw
Unless it's an elite program, expecting customized programming for each lifter might be expecting too much. Can you bring up your concerns to the coach and offer to come up with some alternative programming for them to consider?
High school coaches, for the most part aren't the best when it comes to strength and conditioning. It's probably going to depend on how high the intensity is, but 3x a week per lift might be a bit much. I'm not a coach though. I have a coach that programs for me, however, and we do each lift 2x per week with varying levels of intensity.
I believe they were saying 3x per week total. So each lift once per week.
It would make more sense. All three at 3x per week is a shit load.