IM Official FAQ

Witchblade · 06-07-2007, 04:42 PM

Quote:

Originally Posted by Dale Mabry

I think a nice long excerpt on regeneration/recovery strategies would be good as well.

Yep.

Witchblade · 06-15-2007, 10:23 AM

Program
Q: If I push more than I pull, I can get shoulder problems. What if I pull more than I push?
Then you're probably doing a good job. A little more pulling will only benefit you. (Don't make it an excess though, a 10:1 ratio of pull

ush won't help you.)
Pull/Push

I'm pretty short on time at the moment so I'll update all the other questions in, say, a few weeks.

Double D · 06-18-2007, 05:57 PM

Last entry is clutch!

Witchblade · 06-23-2007, 09:38 AM

Injury prevention
Q: Is the smith machine a good machine?
A: Unless you know exactly what you're doing, machines in general are a very bad option. The smith machine is no exception. Generally, you should stick to free weights as much as possible. Cables and such are a secondary option and machines and other fixed movement patterns shouldn't be used at all, if you don't know exactly what you're doing.
Pattern overload 1; Pattern overload 2; Cowpimp on free weights vs machines (Machines only, when i first start woking out?)

*Added a link to a thread where cp exlains the benefits of free weights.

Witchblade · 06-25-2007, 05:48 AM

Programs
Q: Will cardio reduce my mass gains? Also, will it lead to overtraining?
A: Generally, no. If you're still in a caloric surplus, cardio won't reduce mass gains. In fact it's a good idea to do some cardio (2-3 days of 20-30mins cardio for example) weekly to stay healthy and conditioned. Beware of training for over an hour without consuming any calories though, as your body will turn catabolic after a while (45mins-1h and 15mins).
Low intensity cardio won't likely be a cause of overtraining, but high intensity interval training might contribute to it. However, HIIT is a great way to condition yourself and burn lots of calories in very little time.

Witchblade · 06-27-2007, 06:46 AM

General
Q: No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
A: No one knows.

**P-funk** · 06-27-2007, 06:47 AM

britlifter · 06-27-2007, 08:23 AM

Have a question regarding volume for various goals. Obviously the about of work sets per bodypart per session varys between individuals with many factors to consider but would you agree that these suggested set ranges are around the "sweet area" for many lifters.

Strength, lower volume 2-6 sets per bodypart

Strength/hypertrpohy 3-9 sets per bodypart

Higher volume hypertrophy 6-16 sets per bodypart

High volume 20 sets plus per bodypart

Witchblade · 06-27-2007, 11:51 AM

That is totally dependent on intensity, reps, etc.

For example, I could do 8 sets of squats, but I'd only do 2 reps. That's just 16 reps total.

Have you read all the stickies and some of the FAQ yet?

britlifter · 06-27-2007, 02:08 PM

Quote:

Originally Posted by Witchblade

That is totally dependent on intensity, reps, etc.

For example, I could do 8 sets of squats, but I'd only do 2 reps. That's just 16 reps total.

Have you read all the stickies and some of the FAQ yet?

yer i have read alot, and as in ur example I appreciate there are many factors to consider. I merly meant in general as a rough guide line, when training for strength it seem set/reps are kept lower but when training for more hypertrophy that lighter % of 1 rep max is used with higher volume of set/reps

eg PRILEPIN'S TABLE

Percent..............Reps per Set........Optimal...........Total Range

70 and below .............3-6 ................24 .................18-30
70-80 .......................3-6 ................18 .................12-24
80-89 .......................2-4 ................15 .................10-20
90+ ..........................1-2 .................7 ..................4-10

**DOMS** · 06-27-2007, 02:13 PM

Those are some gems, Witchblade!

Q. What music do you listen to while you workout?
A. I don't. I'm deaf. Thanks a fucking lot for bringing it up.

Witchblade · 06-27-2007, 02:52 PM

Quote:

Originally Posted by DOMS

Q. What music do you listen to while you workout?

That certainly is an FAQ though.

**DOMS** · 06-27-2007, 02:55 PM

Quote:

Originally Posted by Witchblade

That certainly is an FAQ though.

I don't read the FAQs.

tallcall · 06-27-2007, 09:48 PM

Quote:

Originally Posted by DOMS

Those are some gems, Witchblade!

Q. What music do you listen to while you workout?
A. I don't. I'm deaf. Thanks a fucking lot for bringing it up.

Hey now, I asked that question here before. I want some credit for that one too!

How about adding my Strange Questions thread (Strange question) to the FAQ. I think it could benefit some (namely me).

Witchblade · 06-28-2007, 03:22 AM

Hm I don't know about that one. First time I heard someone ask that. I could do a Q about unilateral vs bilateral work though if you want to.

Witchblade · 06-28-2007, 04:26 AM

Exercises
Q: What's the difference between unilateral and bilateral exercises?
A: Bilateral movements are done with both limbs (squats, bench press, bentover row, etc.). Unilateral movements are done with a single limb (dumbell press, dumbell curls, lunges, etc.). You should incorporate both types of movements in your programs: mix things up. Generally the sum of the weight of the dumbells is higher than the weight of the barbell. This is called the bilateral deficit.
Unilateral training pros
- Balance. Both limbs should be equally powerful. Always train the weakest limb first. Your body always uses the most powerful tools for the job so the strongest limb tends to take control in bilateral exercises.
- Stabilizers. Unilateral training recruits more stabilizer muscles. Strong stabilizers and neutralizers help to prevent injuries.
Bilateral training pros
- Ease of use. Unilateral movements require much more coordination and neural efficiency to perform, which makes the learning curve longer.
Unilateral leg training; Unilateral leg training 2; Bilateral deficit; Dumbell training

General
Q: My left biceps is bigger than my right. How can I fix this?
A: As noted in the FAQ about unilateral training, you should incorporate unilateral movements in your program to balance your limbs. However, this only refers to the strength of the limbs, not the size. If your right biceps is as strong as your left, there is nothing to worry about. Asymmestry is perfectly normal. In fact, this is a common issue because theoretically right-handed people tend to have better neural efficiency in their right arms so the body puts on extra size on the left arm to compensate. That's just one theory though, don't sweat it if your left side is smaller.

Witchblade · 07-10-2007, 06:27 AM

Allow me to further clarify and edit.

Program
Q: I want to get sixpack abs. How do I do it?
Oke, Everyone wants to know about the abdominals. Before you'll be able able to learn anything about getting a sixpack, forget everything the media taught you. Ab-blasters, Sixpack-belts, Thermo-belts, whatever, it's UTTER CRAP. Abs are all about diet. "Abs are made in the kitchen." To get a sixpack you simply have to get to below ~10% bodyfat. Ab training is severely overrated. You don't need to train your abs directly that much. Abs are just like any other muscle. They need to recover.
In fact, your abs have a very limited growth potential!

Ab training myths dispelled
- You don't need to use high reps to train your abs. Stick to 3-15 reps most of the time.
- Actually, you shouldn't think about training your abs at all! Think about training your core. Since the primary function of the core is to prevent movement of your midsection during movement of the rest of the body, you should be working on isometric training most of the time instead of isotonic movement (concentric/eccentric). Plank variations, birddogs, ab rollouts, dragonflies, etc. are all very good exercises to build core stability.
- You don't need to train your abs every day. Do you train your biceps everyday...? Ok, if you answered yes to that question, hit yourself with a in the head with a plate. Several times. Now read all the stickies on this site again. Twice.
- Sit-ups and crunches should not be the staple of your core training routine. Sit-ups can actually harm the lower back, if your hip flexors are overly tight (see my post about the anterior tilt) and crunches get too easy very quickly. Move up to harder movements like reverse crunches and leg raises instead of doing 20 crunches.
- There are no 'lower abs'. Your abdominals are one muscle. Just train your entire core and stop worrying about non-existing crap like lower abs.
- Don't go overboard on training rotational strength. Your core's job is mostly to prevent rotation, not to cause it.

Summary
Stop worrying about your abs. Work on getting your diet clean and focus on the overall program. You can do some core training - core, not ab - after your big compound movements (which involve the core anyway), if you have more time left.

**Gazhole** · 07-10-2007, 06:42 AM

Finally, ive been trying to remember the opposite word to "isometric" for a week now, i love this FAQ. ISOTONIC.

Maybe we should make a Wiki for this at some point? IMWiki :P

tallcall · 07-10-2007, 07:54 AM

Quote:

Originally Posted by Witchblade

Allow me to further clarify and edit.

Program
Q: I want to get sixpack abs. How do I do it?
Oke, Everyone wants to know about the abdominals. Before you'll be able able to learn anything about getting a sixpack, forget everything the media taught you. Ab-blasters, Sixpack-belts, Thermo-belts, whatever, it's UTTER CRAP. Abs are all about diet. "Abs are made in the kitchen." To get a sixpack you simply have to get to below ~10% bodyfat. Ab training is severely overrated. You don't need to train your abs directly that much. Abs are just like any other muscle. They need to recover.
In fact, your abs have a very limited growth potential!

Ab training myths dispelled
- You don't need to use high reps to train your abs. Stick to 3-15 reps most of the time.
- Actually, you shouldn't think about training your abs at all! Think about training your core. Since the primary function of the core is to prevent movement of your midsection during movement of the rest of the body, you should be working on isometric training most of the time instead of isotonic movement (concentric/eccentric). Plank variations, birddogs, ab rollouts, dragonflies, etc. are all very good exercises to build core stability.
- You don't need to train your abs every day. Do you train your biceps everyday...? Ok, if you answered yes to that question, hit yourself with a in the head with a plate. Several times. Now read all the stickies on this site again. Twice.
- Sit-ups and crunches should not be the staple of your core training routine. Sit-ups can actually harm the lower back, if your hip flexors are overly tight (see my post about the anterior tilt) and crunches get too easy very quickly. Move up to harder movements like reverse crunches and leg raises instead of doing 20 crunches.
- There are no 'lower abs'. Your abdominals are one muscle. Just train your entire core and stop worrying about non-existing crap like lower abs.
- Don't go overboard on training rotational strength. Your core's job is mostly to prevent rotation, not to cause it.

Summary
Stop worrying about your abs. Work on getting your diet clean and focus on the overall program. You can do some core training - core, not ab - after your big compound movements (which involve the core anyway), if you have more time left.

Well said. This is why I can't stand the idea of spending an entire day doing core work, it just seems like a waste of time. I aim for 2 or 3 exercises each time, and only on certain days (usually the less intense days).

Witchblade · 08-29-2007, 12:59 PM

Exercises
Q: Which is better, sumo or conventional deadlifting?
A: Neither is necessarily better. They're just different. Sumostyle DLing places less stress on the back, but more on the hips. Secondly, the ROM is shorter. The biggest difference may be that you mainly use your adductors (depending on stance width) during sumos instead of your posterior chain as with conventionals. So which exercise is better depends on you and the rest of your program.

General
Q: I've hit a plateau and I think I'm overtraining. How can I tell?
A: There is no definite way to tell, but there are some common symptoms. A lot of people actually mean overreaching when they're talking about overtraining. Overreaching occurs before overtraining and is way less harmful. Soon as you hit a plateau, you're overreaching (and you may be overtraining). It means the fatigue has accumulated to a level where it overshadows the acquired fitness (see the dual factor theory). The body needs some rest, like a deloading week or a full off so the fatigue can dissipate. After a certain period of overreaching, you can enter a state of overtraining.

Symptoms of overtraining in no particular order:
- Feeling lethargic
- Decline or plateau in performance (very common)
- Lack of motivation to work out (very common)
- Insomnia
- Decreased appetite
- Recurring illness
- Persistant muscle/joint soreness
Overtraining I; Overtraining II

Delusional · 08-29-2007, 07:51 PM

yea i really think that once bunched up into one sticky of questions, instead of being divided into seperate posts some-what (which is fine for now, cause this is just starting) this will be really really amazing, and informative to everyone. looking great so far, so cant wait to see how much bigger it becomes. the more questions, the better. lovin the answers and links given to. the answers are straight to the point and pretty simple, and if the person wants to know more then the links are awesome for them to read further.
good job WB

Witchblade · 08-29-2007, 07:53 PM

Thanks man. I'll try to update regularely.

Delusional · 08-30-2007, 05:51 PM

When in my bulking phase should i use water or milk with my PWO?
When in my cutting phase should i use water or milk with my..just regular protein shake?

Duncans Donuts · 08-30-2007, 06:04 PM

Quote:

Originally Posted by britlifter

yer i have read alot, and as in ur example I appreciate there are many factors to consider. I merly meant in general as a rough guide line, when training for strength it seem set/reps are kept lower but when training for more hypertrophy that lighter % of 1 rep max is used with higher volume of set/reps

eg PRILEPIN'S TABLE

Percent..............Reps per Set........Optimal...........Total Range

70 and below .............3-6 ................24 .................18-30
70-80 .......................3-6 ................18 .................12-24
80-89 .......................2-4 ................15 .................10-20
90+ ..........................1-2 .................7 ..................4-10

Nonsense.

06-15-2007, 10:23 AM	#32
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Program Q: If I push more than I pull, I can get shoulder problems. What if I pull more than I push? Then you're probably doing a good job. A little more pulling will only benefit you. (Don't make it an excess though, a 10:1 ratio of pullush won't help you.) Pull/Push I'm pretty short on time at the moment so I'll update all the other questions in, say, a few weeks.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-23-2007, 09:38 AM	#34
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Injury prevention Q: Is the smith machine a good machine? A: Unless you know exactly what you're doing, machines in general are a very bad option. The smith machine is no exception. Generally, you should stick to free weights as much as possible. Cables and such are a secondary option and machines and other fixed movement patterns shouldn't be used at all, if you don't know exactly what you're doing. Pattern overload 1; Pattern overload 2; Cowpimp on free weights vs machines (Machines only, when i first start woking out?) *Added a link to a thread where cp exlains the benefits of free weights.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-25-2007, 05:48 AM	#35
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Programs Q: Will cardio reduce my mass gains? Also, will it lead to overtraining? A: Generally, no. If you're still in a caloric surplus, cardio won't reduce mass gains. In fact it's a good idea to do some cardio (2-3 days of 20-30mins cardio for example) weekly to stay healthy and conditioned. Beware of training for over an hour without consuming any calories though, as your body will turn catabolic after a while (45mins-1h and 15mins). Low intensity cardio won't likely be a cause of overtraining, but high intensity interval training might contribute to it. However, HIIT is a great way to condition yourself and burn lots of calories in very little time.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-27-2007, 06:46 AM	#36
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	General Q: No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds? A: No one knows.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-27-2007, 06:47 AM	#37
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,136
	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

06-18-2007, 05:57 PM	#33
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Last entry is clutch!

06-27-2007, 08:23 AM	#38
britlifter Registered User Join Date: Jun 2007 Location: Great Britain Posts: 40	Have a question regarding volume for various goals. Obviously the about of work sets per bodypart per session varys between individuals with many factors to consider but would you agree that these suggested set ranges are around the "sweet area" for many lifters. Strength, lower volume 2-6 sets per bodypart Strength/hypertrpohy 3-9 sets per bodypart Higher volume hypertrophy 6-16 sets per bodypart High volume 20 sets plus per bodypart

06-27-2007, 11:51 AM	#39
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	That is totally dependent on intensity, reps, etc. For example, I could do 8 sets of squats, but I'd only do 2 reps. That's just 16 reps total. Have you read all the stickies and some of the FAQ yet?
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-28-2007, 03:22 AM	#45
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Hm I don't know about that one. First time I heard someone ask that. I could do a Q about unilateral vs bilateral work though if you want to.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-28-2007, 04:26 AM	#46
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Exercises Q: What's the difference between unilateral and bilateral exercises? A: Bilateral movements are done with both limbs (squats, bench press, bentover row, etc.). Unilateral movements are done with a single limb (dumbell press, dumbell curls, lunges, etc.). You should incorporate both types of movements in your programs: mix things up. Generally the sum of the weight of the dumbells is higher than the weight of the barbell. This is called the bilateral deficit. Unilateral training pros - Balance. Both limbs should be equally powerful. Always train the weakest limb first. Your body always uses the most powerful tools for the job so the strongest limb tends to take control in bilateral exercises. - Stabilizers. Unilateral training recruits more stabilizer muscles. Strong stabilizers and neutralizers help to prevent injuries. Bilateral training pros - Ease of use. Unilateral movements require much more coordination and neural efficiency to perform, which makes the learning curve longer. Unilateral leg training; Unilateral leg training 2; Bilateral deficit; Dumbell training General Q: My left biceps is bigger than my right. How can I fix this? A: As noted in the FAQ about unilateral training, you should incorporate unilateral movements in your program to balance your limbs. However, this only refers to the strength of the limbs, not the size. If your right biceps is as strong as your left, there is nothing to worry about. Asymmestry is perfectly normal. In fact, this is a common issue because theoretically right-handed people tend to have better neural efficiency in their right arms so the body puts on extra size on the left arm to compensate. That's just one theory though, don't sweat it if your left side is smaller.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-10-2007, 06:27 AM	#47
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Allow me to further clarify and edit. Program Q: I want to get sixpack abs. How do I do it? Oke, Everyone wants to know about the abdominals. Before you'll be able able to learn anything about getting a sixpack, forget everything the media taught you. Ab-blasters, Sixpack-belts, Thermo-belts, whatever, it's UTTER CRAP. Abs are all about diet. "Abs are made in the kitchen." To get a sixpack you simply have to get to below ~10% bodyfat. Ab training is severely overrated. You don't need to train your abs directly that much. Abs are just like any other muscle. They need to recover. In fact, your abs have a very limited growth potential! Ab training myths dispelled - You don't need to use high reps to train your abs. Stick to 3-15 reps most of the time. - Actually, you shouldn't think about training your abs at all! Think about training your core. Since the primary function of the core is to prevent movement of your midsection during movement of the rest of the body, you should be working on isometric training most of the time instead of isotonic movement (concentric/eccentric). Plank variations, birddogs, ab rollouts, dragonflies, etc. are all very good exercises to build core stability. - You don't need to train your abs every day. Do you train your biceps everyday...? Ok, if you answered yes to that question, hit yourself with a in the head with a plate. Several times. Now read all the stickies on this site again. Twice. - Sit-ups and crunches should not be the staple of your core training routine. Sit-ups can actually harm the lower back, if your hip flexors are overly tight (see my post about the anterior tilt) and crunches get too easy very quickly. Move up to harder movements like reverse crunches and leg raises instead of doing 20 crunches. - There are no 'lower abs'. Your abdominals are one muscle. Just train your entire core and stop worrying about non-existing crap like lower abs. - Don't go overboard on training rotational strength. Your core's job is mostly to prevent rotation, not to cause it. Summary Stop worrying about your abs. Work on getting your diet clean and focus on the overall program. You can do some core training - core, not ab - after your big compound movements (which involve the core anyway), if you have more time left.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-29-2007, 12:59 PM	#50
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Exercises Q: Which is better, sumo or conventional deadlifting? A: Neither is necessarily better. They're just different. Sumostyle DLing places less stress on the back, but more on the hips. Secondly, the ROM is shorter. The biggest difference may be that you mainly use your adductors (depending on stance width) during sumos instead of your posterior chain as with conventionals. So which exercise is better depends on you and the rest of your program. General Q: I've hit a plateau and I think I'm overtraining. How can I tell? A: There is no definite way to tell, but there are some common symptoms. A lot of people actually mean overreaching when they're talking about overtraining. Overreaching occurs before overtraining and is way less harmful. Soon as you hit a plateau, you're overreaching (and you may be overtraining). It means the fatigue has accumulated to a level where it overshadows the acquired fitness (see the dual factor theory). The body needs some rest, like a deloading week or a full off so the fatigue can dissipate. After a certain period of overreaching, you can enter a state of overtraining. Symptoms of overtraining in no particular order: - Feeling lethargic - Decline or plateau in performance (very common) - Lack of motivation to work out (very common) - Insomnia - Decreased appetite - Recurring illness - Persistant muscle/joint soreness Overtraining I; Overtraining II
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-29-2007, 07:51 PM	#51
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	yea i really think that once bunched up into one sticky of questions, instead of being divided into seperate posts some-what (which is fine for now, cause this is just starting) this will be really really amazing, and informative to everyone. looking great so far, so cant wait to see how much bigger it becomes. the more questions, the better. lovin the answers and links given to. the answers are straight to the point and pretty simple, and if the person wants to know more then the links are awesome for them to read further. good job WB

08-29-2007, 07:53 PM	#52
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Thanks man. I'll try to update regularely.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-30-2007, 05:51 PM	#53
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	When in my bulking phase should i use water or milk with my PWO? When in my cutting phase should i use water or milk with my..just regular protein shake?