Cause&Effect 2019

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pet'

Level 8 Valued Member
Hello @Harald Motz

How do you maintain your top weight lifts ?

Indeed, a while ago, I daily practice S&S, and reached 40kg GU. However, if I do not train it, I lose it quite fast (even if I keep training my strength). Currently, I am not even sure I would be able to do it with the 32kg bell.

Do you practice some kind of GTG here and there or something ?

Out of curiosity, what's your diet look like to keep you that strong and athletic ?

Kind regards,

Pet'
 

Harald Motz

Level 8 Valued Member
Certified Instructor
Proof that you can be crazy strong, and plenty endurant. Strong work, sir.
Thank you sir. lifting like a runner and running like a lifter and being content and consistent with it.




How do you maintain your top weight lifts ?
I never peaked to a top lift so I am not much afraid to 'loose' a lift.

Indeed, a while ago, I daily practice S&S, and reached 40kg GU. However, if I do not train it, I lose it quite fast (even if I keep training my strength). Currently, I am not even sure I would be able to do it with the 32kg bell.
40kg get up is a fairly heavy weight for your bodyweight.

My bodyweight is around 85/86kg. Get up with 48kg goes each and every time even if I have a long lay off with it. I did in the past lots of s&s and accumulated a lot of volume with it.

Do you practice some kind of GTG here and there or something ?
Currently not. For some months now I have a bread and butter strength routine of zercher squats (around 10 total reps, +-5) and barbell press (around 20 toral reps, +-10) almost daily a quick no brainer. So it is a kind of GTG: frequent sub maximal lifting on two opposed lifts.


Out of curiosity, what's your diet look like to keep you that strong and athletic ?
the good old three meals a day. I have 2-4 liter of home made kefir from raw organic whole milk a day. Often I mix this with cheap muesli/oats. Or just one or two liter of it in the morning. Lunch meat, fish, potatoes, vegetables. In the evening whole grain bread, eggs, cheese kefir with muesli.

Lots of mineral water and 1-2 liter of my homemade kombucha. Coffee and/or tea, no alcohol.

No special diet, no dogma. Carbs, protein and fat...that is what I am used to.
 

pet'

Level 8 Valued Member
Hello @Harald Motz

I thank you so much!

Indeed I am fairly light (58-59kg for 1,83m). I am trying to gain some weight because I'll need some strength for various OCRs next year. Nonetheless I do not want to give up my "conditioning training".

Do you think heavy one arm swings (44kg), done A+A style (so about 30 reps a day) may be a sweet spot for both conditioning, muscle building and strength ?

Kind regards,

Pet'
 

Harald Motz

Level 8 Valued Member
Certified Instructor
Hello @Harald Motz

I thank you so much!

Indeed I am fairly light (58-59kg for 1,83m). I am trying to gain some weight because I'll need some strength for various OCRs next year. Nonetheless I do not want to give up my "conditioning training".

Do you think heavy one arm swings (44kg), done A+A style (so about 30 reps a day) may be a sweet spot for both conditioning, muscle building and strength ?

Kind regards,

Pet'

The A+A guidelines are quite opposite to 'muscle building' guidelines, apart from the volume of work that can be done with A+A.

With kettlebells there are proven double complex schedules out there. look something from Geoff Neupert. Three times a week, short and very intense, rest and recover. Eat a lot.

this looks like a perfect option for you:
HIRT for Hypertrophy
Or Q&D using the 10rep scheme. Pik a routine for 6-12 weeks.

Make yourself a 'get big drink' (the expression is from 'the keys to progress' from McCallum) you consume each and every day. Get extra calories in conveniently.

.....
 

pet'

Level 8 Valued Member
Hello,

@Harald Motz
I forgot to ask :
As you are quite experienced in AA training, what would happen if one combines AA and a diet with a slight calorie surplus ?

I introduced heavy swings (48kg) because this is a move I really like. I perform them with 2 hands. Do you think that, on a daily basis, 10 sets of 5, with plenty of rest in between my be interesting as an AA protocol ?

Thanks again !

Kind regards,

Pet'
 
Last edited:

Harald Motz

Level 8 Valued Member
Certified Instructor
Hello,

@Harald Motz
I forgot to ask :
As you are quite experienced in AA training, what would happen if one combines AA and a diet with a slight calorie surplus ?

I introduced heavy swings (48kg) because this is a move I really like. I perform them with 2 hands. Do you think that, on a daily basis, 10 sets of 5, with plenty of rest in between my be interesting as an AA protocol ?

Thanks again !

Kind regards,

Pet'

From what I get randomly here at the forum you do a lot of stuff on a daily basis: boxing, a lot alisthenics, outdoor activities, breath work, diving, a lot of walking...

So a 'convenient' extra calories you put in daily would be in my opinion an excellent option all by itself to gain some weight.

Doing two arm heavy explosive swings is a great idea. A great option with this is 'on the minute training'. As a frame you could train 2-3 times a week. Varying session lengths: 30 - 45 - 60 minutes waving the volume. Wave the weekly volume also, some weeks more work, some weeks less.
Start with 5 reps. Maybe later one or two reps more...

Breathe all through your nose while resting, shake a bit out. Keep power output high. Your hr will climb slowly and you will accumulate a bit of merabolic stress, which can be usefull for a bit 'muscle building' in your glutes, legs and torso.

The first 6 week protocols I got from Al Ciampa where based on heavy one arm swings for 5 reps on the minute and I had fantastic results with them in the snatch test where I hit 200 reps with 24 kg in 10minutes (almost 11% more) minutes and improved running performance in a 10min test (almost 16%) I did not train the test events and did no 'endurance work back then but with years of solid training time.

Eat, train, rest, everyday a 'get big drink' should work. If you want to dedicate to a 'swing protocol' for some weeks you might reduce on some other activities...
 

pet'

Level 8 Valued Member
Hello,

@Harald Motz
Thank you for you very detailed answer and your time :) ! I really appreciate it.

Yes I simply enjoy being physically active because I have a desk job.

This is the first time I prepare for an event which require "pure GPP" (obstacle race). I want to gain a few kilos (about 5 or 6) just to improve my overall performance (strength, endurance, etc...) and recovery. I do not want to be a bodybuilder (so getting "show muscle" is not my goal, I just want "go muscle") or powerlifter or whatever.

Kind regards,

Pet'
 

Harald Motz

Level 8 Valued Member
Certified Instructor
@pet'
If you haven't looked it up:
John McCallum ‘Get Big Drink’
Here you get the idea. A drink to your regular meals as a short term approach. I would not be surprised if you would pack on a bit of muscle without much change in your training regime.

If you really want to make 'muscle building' a short term priority chose a simple proven 3 times a week approach for 6-12 weeks. As I said there are great kb double programs out there. Even with one kettlebell there can something be accomplished. Even with s&s, I am serious: just compress the rest periods within reason, 2-4 times a week. Just pick an option and stick to it for some time.
 

pet'

Level 8 Valued Member
Hello @Harald Motz

Once again, thank you very much for all your help and insight :)

Yes I really have to do some "shakes" to gain some additional calorie. Indeed, even when I eat more, I quickly feel totally "full".

Based on that article:
From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks

And after a few posts, in this thread:
Tim Ferriss 'From geek to freak'

I ended up with the following frame:
- bench + squat + weighted pull up
- 2x a week
- 5/5 cadence
- 5 sets very close to failure (basically, around 10 reps)
- about 30s of rest between the sets

The other days, EMOM with two handed heavy swings as your advised. There will be my running / rucking in the week end, as a nice aerobic training, because I practice this with nasal breathing.

I ended up with this frame because unfortunately I am currently really time-restricted

Doing so, do you think I will mainly gain muscle (even if I know I'll also gain a little bit of fat) ?

Based on your different programs and based on the fact you did not change your nutrition:
- with which program did you gain the more muscle ? (meaning "GPP")
- would it be more simple (but as efficient) to simply doing S&S again 3-4 times a week ?

Thank you for your time Harald

Kind regards,

Pet'
 
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