Cosgrove....

**P-funk** · 02-20-2006, 03:51 PM

another gem

Vlar · 02-20-2006, 04:04 PM

i need to call my mom

good article

**P-funk** · 02-20-2006, 04:07 PM

Quote:

Originally Posted by Vlar

i need to call my mom

good article

yea, that one really jumped out at me too.

shiznit2169 · 02-20-2006, 04:38 PM

Quote:

In training, the only thing that matters is the result. It doesn't matter what used to happen, what you think should happen, what a textbook tells you is happening, what the experts say, or what a bunch of borderline-retarded pencildicks on a forum post about.

FOREMANRULES!! KENWOOD!! LEXUS!! ALL YOU HATERS READ THE BOLD PRINT!!

furion joe · 02-20-2006, 05:24 PM

It's a good article with some key points of interest:

30. Having cancer changed my attitude on everything. Unfortunately, it took being faced with death before I really appreciated life. As Margaretta Rockefeller said, "Once you've been confronted with a life and death situation, trivia no longer matters. Your perspective grows and you live at a deeper level. There is no time for pettiness."

No doubt, and it doesn't have to be you, just someone who is close to you...

31. Surround yourself with good people. You don't have to know it all; you just have to know who to ask to find out. I'm in a lucky position in that I can consider some of the best trainers on the planet my friends.

They build you up instead of tearing you down...

32. At some point, your parents will pass away. Treasure the times you have with them. You probably won't appreciate this advice until it's too late. So call your Mom on Sunday, you bastard.

That sucks, but it is truth. Savor each day, every experience, and time spent with them...

Nice post.

KelJu · 02-20-2006, 07:11 PM

Quote:

26. Training a body part once a week is dumb. The body responds better to frequent exposure. You don't eat once a week, take all your supplements once a week, or train your heart (cardio) once a week, so why treat the rest of your body any different?

I have been seeing this a lot lately and I want to know you guy's opinion on it.

shiznit2169 · 02-20-2006, 07:42 PM

Quote:

Originally Posted by KelJu

I have been seeing this a lot lately and I want to know you guy's opinion on it.

Your body works in movements .. therefore you train movements such as the upper/lower split or a push/pull/leg split and so forth.

Training a muscle once a week is a waste of time. Wish i knew this a long time ago.

fufu · 02-20-2006, 07:58 PM

Quote:

Originally Posted by shiznit2169

Your body works in movements .. therefore you train movements such as the upper/lower split or a push/pull/leg split and so forth.

Training a muscle once a week is a waste of time. Wish i knew this a long time ago.

Not for me.

DOMS · 02-20-2006, 08:17 PM

Could someone clarify the following for me?

Quote:

If you train lower body twice a week, unloading the spine in the second workout and doing dumbbell step-ups, split squats, glute-ham raises, etc. will make a big difference to your overall strength and recovery.

What does Cosgrove mean by "unloading the spine?"

DOMS · 02-20-2006, 08:19 PM

And two points I really enjoyed.

Quote:

Training a body part once a week is dumb. The body responds better to frequent exposure. You don't eat once a week, take all your supplements once a week, or train your heart (cardio) once a week, so why treat the rest of your body any different?

Quote:

Be real. It doesn't matter what people think of you. What matters is what you think of you. Of course, if I don't think much of you, you can pretty much take it to the bank.

**Dale Mabry** · 02-20-2006, 08:22 PM

Quote:

Originally Posted by DOMS

Could someone clarify the following for me?

What does Cosgrove mean by "unloading the spine?"

Lliterally you never unload the spine, you just don't directly load it. Ie., when a weight is on your back, your spine is loaded, when you have a weight down at your sides, it is not directly loaded, so it is considered unloaded.

DOMS · 02-20-2006, 08:24 PM

Quote:

Originally Posted by Dale Mabry

Lliterally you never unload the spine, you just don't directly load it. Ie., when a weight is on your back, your spine is loaded, when you have a weight down at your sides, it is not directly loaded, so it is considered unloaded.

So, instead of back squats, you'd do single-legged squats? And instead of standing calf raises, you'd do donkey calf raises?

**Dale Mabry** · 02-20-2006, 08:32 PM

No. The weight is not directly on the back. So you can squat with the weight on your back (loaded) or with DBs at your side (Unloaded). You can also lunge loaded (Bar on back) or unloaded (DBs at side).

I would think donkey calf raises could go either way, your spine is loaded, but perpendicular to it's axis. I don't know how that would go.

DOMS · 02-20-2006, 08:33 PM

Quote:

Originally Posted by Dale Mabry

No. The weight is not directly on the back. So you can squat with the weight on your back (loaded) or with DBs at your side (Unloaded). You can also lunge loaded (Bar on back) or unloaded (DBs at side).

Go it. Thanks.

KelJu · 02-20-2006, 08:49 PM

Quote:

Originally Posted by shiznit2169

Your body works in movements .. therefore you train movements such as the upper/lower split or a push/pull/leg split and so forth.

Training a muscle once a week is a waste of time. Wish i knew this a long time ago.

Correct me if I am wrong, but isn't a push/pull/legs split such as the following
still only work a muscle once a week?
Mon: push
wed: pull
Fri: Leg
For example, the only time you are hitting your chest is on Mondays.

**Dale Mabry** · 02-20-2006, 08:59 PM

Quote:

Originally Posted by KelJu

Correct me if I am wrong, but isn't a push/pull/legs split such as the following
still only work a muscle once a week?
Mon: push
wed: pull
Fri: Leg
For example, the only time you are hitting your chest is on Mondays.

You are right, but I think shiznit is making 2 points, not just one.

**CowPimp** · 02-20-2006, 09:08 PM

Quote:

Originally Posted by KelJu

Correct me if I am wrong, but isn't a push/pull/legs split such as the following
still only work a muscle once a week?
Mon: push
wed: pull
Fri: Leg
For example, the only time you are hitting your chest is on Mondays.

No. Your chest is used to adduct and extend the shoulders, as in a pull-up or a chin-up respectively. Your chest is also used to stabilize the bar while it is sitting on your back during a back squat.

**Dale Mabry** · 02-20-2006, 09:12 PM

As a prime mover only on monday, though.

KelJu · 02-20-2006, 09:14 PM

Well what are the vet's opinion about the comment of training once a week? I was all about training a body part 3 times a week until I joined this board. Now, after some fantastic fucking gains working body parts only once a week I have reached the conclusion that working a body part once a week is not only not a waste of time, but can be a great idea.
But, I haven't heard anyone comment on this yet.
I also read the same comment in another post about thoughts by Matt Reynolds or some shit like that.

kenwood · 02-20-2006, 09:15 PM

Quote:

Originally Posted by KelJu

Well what are the vet's opinion about the comment of training once a week? I was all about training a body part 3 times a week until I joined this board. Now, after some fantastic fucking gains working body parts only once a week I have reached the conclusion that working a body part once a week is not only not a waste of time, but can be a great idea.
But, I haven't heard anyone comment on this yet.
I also read the same comment in another post about thoughts by Matt Reynolds or some shit like that.

KelJu bro welcome to IM

..nuff said

KelJu · 02-20-2006, 09:16 PM

Quote:

Originally Posted by CowPimp

No. Your chest is used to adduct and extend the shoulders, as in a pull-up or a chin-up respectively. Your chest is also used to stabilize the bar while it is sitting on your back during a back squat.

Well yeah I realise that, but I meant that the muscle being worked is the prime target.

fUnc17 · 02-20-2006, 09:20 PM

It's just saying you can't completely isolate a muscle. It's the wrong terminology to use. You can't say your doing chest today when it assists in other movements such as squats and pullups. It's a matter of words, not what your doing.

Great article.

**CowPimp** · 02-20-2006, 09:26 PM

Quote:

Originally Posted by Dale Mabry

As a prime mover only on monday, though.

Fair enough, but I think I made my point.

KelJu · 02-20-2006, 09:28 PM

Quote:

Originally Posted by fUnc17

It's just saying you can't completely isolate a muscle. It's the wrong terminology to use. You can't say your doing chest today when it assists in other movements such as squats and pullups. It's a matter of words, not what your doing.

Ok yeah I see what all you guys are saying, and yes my terminology has something to be desired. Hell, I just got it through my head this week what you guys have been meaning about training movements, not parts. And I see the point is that you really can't just train a part, but you can train a movement.
So you work the muscle, but you train for the movement.
But, you are only directly targeting your pecs when you are training on a push day. I am assuming that the comment about once per week is a waste of time is saying that one push per week is a waste of time. would you agree with this assumption? And what is your opinion on it, because personally I think that idea sucks.

**Dale Mabry** · 02-20-2006, 09:30 PM

NOthing is a waste of time, variation is key and sometimes you are going to train with higher frequency and other times not. Cosgrove's point is that the body responds to more frequency. You don't eat once a week, you don't take a vitamin once a week, you don't sleep once a week, etc.

**CowPimp** · 02-20-2006, 09:35 PM

Quote:

Originally Posted by KelJu

Ok yeah I see what all you guys are saying, and yes

02-20-2006, 03:51 PM	#1
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	Cosgrove.... another gem
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-20-2006, 04:04 PM	#2
Vlar the discipline of steel Elite Member Join Date: Dec 2003 Posts: 125 Photos: 27	i need to call my mom good article
	"For no one - no one in this world can you trust. Not men, not women, not beasts. This you can trust. [Points to barbell]" - Conan's Father

02-20-2006, 08:32 PM	#13
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	No. The weight is not directly on the back. So you can squat with the weight on your back (loaded) or with DBs at your side (Unloaded). You can also lunge loaded (Bar on back) or unloaded (DBs at side). I would think donkey calf raises could go either way, your spine is loaded, but perpendicular to it's axis. I don't know how that would go.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-20-2006, 09:12 PM	#18
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	As a prime mover only on monday, though.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-20-2006, 09:20 PM	#22
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	It's just saying you can't completely isolate a muscle. It's the wrong terminology to use. You can't say your doing chest today when it assists in other movements such as squats and pullups. It's a matter of words, not what your doing. Great article.
	Athletic Strength & Movement blog Strength Edge

02-20-2006, 05:24 PM	#5
furion joe Registered User Join Date: Jul 2005 Location: next level Posts: 215	It's a good article with some key points of interest: 30. Having cancer changed my attitude on everything. Unfortunately, it took being faced with death before I really appreciated life. As Margaretta Rockefeller said, "Once you've been confronted with a life and death situation, trivia no longer matters. Your perspective grows and you live at a deeper level. There is no time for pettiness." No doubt, and it doesn't have to be you, just someone who is close to you... 31. Surround yourself with good people. You don't have to know it all; you just have to know who to ask to find out. I'm in a lucky position in that I can consider some of the best trainers on the planet my friends. They build you up instead of tearing you down... 32. At some point, your parents will pass away. Treasure the times you have with them. You probably won't appreciate this advice until it's too late. So call your Mom on Sunday, you bastard. That sucks, but it is truth. Savor each day, every experience, and time spent with them... Nice post.

02-20-2006, 09:30 PM	#25
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	NOthing is a waste of time, variation is key and sometimes you are going to train with higher frequency and other times not. Cosgrove's point is that the body responds to more frequency. You don't eat once a week, you don't take a vitamin once a week, you don't sleep once a week, etc.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...