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  1. #1
    Steve Freides is offline Senior Member
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    Default Strength Without Bulk - Requires Patience

    A few blog posts of interest to anyone trying to get stronger with minimal gains in muscle size or overall bodyweight:

    Strength Without Bulk Requires Patience

    Light Day In A Hurry

    Medium Day With A Twist

    Another 2-Hour+ Heavy Day

    -S-
    Steve Freides, RKC-TL
    Steve Freides' Blog

  2. #2
    AndrewR is offline Senior Member
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    Steve, I couldn't agree more. You and I have quite similar goals, except I'm leaning towards some endurance work too, while trying to hold onto my strength. Athletically, for most things, there's just no reason for me to be heavier than ~185lbs (84kg). After April I'm quite looking forward to doing the Justa singles for my DL to see how high I can push it.

    edit - BTW - great work on the 28kg pull ups! What % of body weight is that for you? Nearly 50%
    Last edited by AndrewR; 02-25-2012 at 02:55 PM.

  3. #3
    Steve Freides is offline Senior Member
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    Quote Originally Posted by AndrewR View Post
    great work on the 28kg pull ups! What % of body weight is that for you? Nearly 50%
    Thank you very much for the kind words, Andrew.

    I can do a pullup with a 32 kg on one foot, and that's almost 50% bodyweight for me - 32 kg would be my RKC-II press weight requirement if I was under 50 years old. My bodyweight usually in the low 150's.

    I hope to hit 10 reps with a 24 kg on one foot soon; I got 7 reps last time I tested. My goals are 20 reps with a bw + 24 kg, and a single with a Beast, both with the bell on my foot.

    To that end, I'm trying to work some rep work with 28 kg pullups into my training. The single isn't the issue, it's keeping the bell on my foot for multiple reps, especially my right. When I started working on these, my dominant side foot, which is my right, was stronger, but I've gotten to the point where my left foot is now the stronger one and I'm trying to get the right to catch up before going much harder.

    For anyone reading along, it is possible to overdo the dorsiflexion (bending your ankle with toes pulled towards your knee) thing. My own solution happened rather by chance - the height of box I use underneath my pullup bar is such that, once I've let the bell fall off my foot after the last rep, I have to point my toes (plantarflexion) pretty hard to touch the box - that's what I do and it seems to balance out the hard dorsiflexion. This has the added benefit of me not worrying about jumping down and landing on the kettlebell on the floor.

    -S-
    Steve Freides, RKC-TL
    http://www.kbnj.com

  4. #4
    bencrush is offline Senior Member
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    Steve, I enjoyed the blog posts - and the name is pretty funny too! Added yours to my blogroll.

  5. #5
    Steve Freides is offline Senior Member
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    Quote Originally Posted by bencrush View Post
    Steve, I enjoyed the blog posts - and the name is pretty funny too! Added yours to my blogroll.
    Thank you very much, Comrade Ben!

    As you can see by my short intro at the top of the blog page, for the name I must thank Pavel and his story in Enter The Kettlebell.

    -S-
    Steve Freides, RKC-TL
    http://RideChickens.blogspot.com
    http://www.kbnj.com

  6. #6
    AndrewR is offline Senior Member
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    Steve, I have the same problem with bells over 28kg too!

    Not to hijack but I also wonder if stronger dorsiflexion somehow helps negate shin splints for runners. I will have to investigate.

    Very impressive to be doing pull ups with such a big relative weight. And everyone calls ROP a beginner plan...silly rabbits.

  7. #7
    Steve Freides is offline Senior Member
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    Quote Originally Posted by AndrewR View Post
    Steve, I have the same problem with bells over 28kg too!

    Not to hijack but I also wonder if stronger dorsiflexion somehow helps negate shin splints for runners. I will have to investigate.
    Pavel has said as much, I believe. I think it was in a reply on the RKC-only forum, if memory serves.

    Quote Originally Posted by AndrewR View Post
    Very impressive to be doing pull ups with such a big relative weight. And everyone calls ROP a beginner plan...silly rabbits.
    Andrew, I keep telling everyone that if you're good at following directions, you can become stronger just by doing the programs we have in the RKC world. I am doing the ROP by the book and that calls for weighted pullups sufficient to approximate the difficulty of the presses - this is my third time through this "beginner" program and each time, I am able to use a heavier weight. The Rite of Passage is a fine beginner's program but, like some other good programs, it doesn't need to be limited to only beginners. In this case, it's a fine place to be when returning from a layoff in pressing, too.

    -S-
    Steve Freides, RKC-TL
    http://RideChickens.blogspot.com
    http://www.kbnj.com
    Last edited by Steve Freides; 02-27-2012 at 06:58 AM.

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