How about this program:
Break muscle down by lifting weights
Eat 1g protein per pound of bw
Eat a surplus of calories filling the rest in with carbs and fats
Get 7-8 hours of sleep a night
Keep drinking to minimum
Push yourself in the gym
There. You can literally be on any fucking program and make massive gains by just following that. This is weightlifting not god dam rocket aplliances.
- bar placement can be either: traps, delts, low on the delts. Yuri says not to do super lowbar as it will destroy your elbows and shoulders
- says he starts his warmup with 120kg (260lbs), never empty bar
- wider grip puts pressure on the elbows, so he recommends to grip narrow
- three step walkout, unrack with both feet squared
- initiate the squat with the knees, not the hips
- keep chest high, chin high
- don’t hyperextend, keep the spine neutral
- don’t lean too far forward
- butt wink is due to 2 reasons – lack of flexibility and lack of skill
- keep torso straight when doing multi-ply
- says he tried high bar but didn’t work for him. switched back to lowbar and gained 40kg (90lbs) in 2 weeks to his squat.
Bench vid cliffs:
- Russian Bryce Lewis says he tore his pec and is forced to do close grip bench now. Yuri says no, just need to tweak the technique a bit to shift the load to the triceps without narrowing the grip
- Yuri says that in contrast to every other bench press guru, he thinks triceps should initiate the press and pecs finish the lift. Because of that, the technique needs to be adjusted in a manner that maximizes the « comfort » of the triceps. Then explains how Russian Bryce tore his pec – stretched the pecs too much at the bottom and then tried to initiate the press with the pecs, which put too much load on the muscle and it couldn’t take it.
- you should keep elbows close to your body at the start of the lift (45 degrees) and then flare them out a bit to finish the press.
- says people bench of their toes to increase the arch and simply don’t have enough mobility to go flat foot. says flat foot feels better for him because there’s more contact area and obviously Yuri doesn’t have any issues with mobility
- says it’s beneficial to grip wider unless you have some imbalances
- shows how to arch (around 8 min mark). 8:35-9:08 is how he likes to do it
- says you need to arch your chest, not your lower back
- pinch your shoulders together
- says it doesn’t matter if the bar goes straight up and down or travels in the x-axis as well. all that matters is that the bar returns back to its original position
- how to use leg drive and not lift the butt off the bench? drive towards the bar, not straight up
- Use low heel stable shoes
- We start with the legs, so lock out with the legs first and only then with the back. Do not lock out legs and back at the same time. Also don’t lock out legs too early and fall forward. You should feel this moment.
- Hips closer to the bar, knees more out.
- No need to hyperextend during the lockout .
- Feet width: shins must be vertical in the start position for the best start of the pull. Leg size and flexibility impact it.
If short legs, stance will be narrow or conventional deadlift should be used.
- If the bar moves away from the body, don’t pull the bar closer, but move yourself closer to the bar.
- First couple inches use legs only, then start using torso, then lock out knees, and then lock out back.
- Heels under hips, outside parts of legs are parallel to each other
- Grip as close as possible to shoulder width without knees getting in the way
- Back as vertical as possible in starting position, but not so vertical that will make the bar hits the knees
- Just like in sumo, legs start the pull, legs lock out first, then back.
- Mixed grip makes scoliosis worse. He uses straps until one month out, only then starts using mixed grip. The hand with stronger grip is the overhand one.
- Why does back bends: 1) bad technique 2) weak legs, weak start. This is why without squatting deadlift starts to suffer.
- Shrug at the top is waste of energy
- Weak grip leads to using arms more and possibility of bicep injury (plus adding couple inches to ROM). Arms must be relaxed, like ropes.
Here’s Max Shank with Mike Bledsoe and Doug Larson from Barbell Shrugged, talking prevention of shoulder injuries, a few key points:
talking about Bottoms up kettlebell presses
do more of these, and try to get your bottoms up press to within 10% of your dumbbell press. Indicator of shoulder stability. Towards the end Max outlines how he does most of his pressing / shoulder work
Active mobility vs passive mobility – try to get your active mobility to about the same as passive mobility, you should be able to move all of your joints actively to the same range of motion as someone else can manipulate them to.
Breathing patterns: everything starts with the breath (great short quote that Max can’t remember who he stole it from ‘Proximal stability = distal mobility’) and having incorrect breathing muscle tone is a very common source of instability through the core leading to tightness in the shoulders. Info on correct breathing exercises here from Quinn Henoch
Side planks with good belly breathing, tall posture, and some neck rotations (to force the lat / teres to stop doing the job of the obliques) Dean Somerset has written a few times about the side plank helping hip mobility also
Neck tension: http://rkcblog.dragondoor.com/check-your-neck-before-you-wreck-it/
Max mentioned this article and a common fix for neck dysfunction, neck rotations at the top of a pullup and pushup position.
‘Owning a position’ Max and Doug talk of the importance of owning a position, as in being able to breathe fully and move your neck freely at the top of a pullup, or at the bottom of a barbell squat being able to take full breaths like /u/gnuckols ‘ Paused squat video with Omar from a while back
Scapular protraction on pushups: /u/Antranik and most from the /r/bodyweightfitnesssub are adamant on this also, here’s a video from him explaining the proper pushup – https://www.youtube.com/watch?v=4dF1DOWzf20&t=97s
Focusing on athleticism to create choices in sports rather than getting stuck in one training style / sport for life (this one may be unpopular with the powerlifting crowd here). Max also touches on this towards the start, basically saying everyone should have a phase of focusing on each different part of training, bodybuilding, powerlifting, gymnastics, olympic lifting, tricking, parkour, whatever
Asymmetry and the futility of creating symmetrical programs to fix imbalances
The importance of rotation work, Dr Jon Mike
is another strong/qualified guy who talks about transverse plane training very often on his instagram. Max talks about how he finds pretty much everyone to be horrifically weak in anti-rotation when they come to him for training.
If your shoulders are a little sore and you don’t have someone good near you who can evaluate and fix your issues properly, what should you do? Basically don’t give up, train the shit out of everything that doesn’t hurt it, and check out his book (The Simple Shoulder Solution) which has more of his methods detailed in it. He talks about how his book takes people up to L-sit to handstand on rings, or skin the cat, which are basically shoulder circles under load, one a pull, one push.
Gymnastics moves leading to strong / mobile shoulders. Max also talks about the benefits of proprioceptive input from doing bodyweight movements – I have to say personally I can vouch for that, did gymnastics as a kid and have always been quick to pick up new movements/sports, because it’s very easy to be aware of your positions and copy what others do when you have a good proprioceptive connection.
Go get injured and learn something.