MESO-Rx
Anabolic Steroids
New toy at the gym. How do I learn to use it properly?
- Thread starter OdinsRaven
- Start date
OdinsRaven
New Member
Crappy picture of the accelerometer I used on bench this morning.
He's not around much anymore, but @TANGO.ECHO.KILO might be able to help. @Docd187123 probably can, too.
I thought they were for measuring bar speed to see if you were in prime PR setting form for the day.
I thought they were for measuring bar speed to see if you were in prime PR setting form for the day.
I don't know much about this but from what I've read:
This is one way to use them
You need to specificy the training stimulus desired first. Is it all out strength, speed, power, hypertrophy, etc. from there you determine your rep range. Then you have a desired velocity range. You perform sets until you fall out of that range.
The example I read about involves this:
The athlete wants to gain strength and add mass. His programming for this particular time requires 6-8 reps per set. According to charts, he's after hypertrophy and accelerate economic strength so he's aiming for 0.45m/s to 0.75m/s.
Day one he lifts 200lbs for 8 reps at 0.65m/s. He does another 3 sets before he drops below 0.45m/s. Some of the more seasoned coaches will dictate to do two sets under the minimum velocity to make sure fatigue has set in. So out lifter did 2 sets below 0.45m/s. He then goes on to the next lift. The desired amount of stress has been applied.
Next gym day, lifter does a set and all the reps are consistently above the maximum of 0.75m/s. So then you add 10lbs and continue doing what you're doing.
Every training quality (strength, speed, power, mass, etc has an optimal velocity zone. Training with this will help you find that zone without guess
This is one way to use them
You need to specificy the training stimulus desired first. Is it all out strength, speed, power, hypertrophy, etc. from there you determine your rep range. Then you have a desired velocity range. You perform sets until you fall out of that range.
The example I read about involves this:
The athlete wants to gain strength and add mass. His programming for this particular time requires 6-8 reps per set. According to charts, he's after hypertrophy and accelerate economic strength so he's aiming for 0.45m/s to 0.75m/s.
Day one he lifts 200lbs for 8 reps at 0.65m/s. He does another 3 sets before he drops below 0.45m/s. Some of the more seasoned coaches will dictate to do two sets under the minimum velocity to make sure fatigue has set in. So out lifter did 2 sets below 0.45m/s. He then goes on to the next lift. The desired amount of stress has been applied.
Next gym day, lifter does a set and all the reps are consistently above the maximum of 0.75m/s. So then you add 10lbs and continue doing what you're doing.
Every training quality (strength, speed, power, mass, etc has an optimal velocity zone. Training with this will help you find that zone without guess
OdinsRaven
New Member
I converted from bodybuilding a few months ago. strength and mass are the goals. We are using the conjugate system at our gym now. my wife and daughter both have "elite" totals in the USPA. I joined the board after some prodding from my wife, she has been on the board maybe 2 years now. I appreciate the example, I believe its going to be a useful tool. I had the numbers, just wasn't quite sure what they meant.
Are you doing conjugate with a "team" or just your family?
Are you competing or plan to compete in PLing? If so, raw or equipped?
OdinsRaven
New Member
Apologize for the delay in responding. I used auto password on my laptop, couldn't respond at work. I workout at a powerlifting gym in the greater New Orleans area. Im thinking of raw, 148 or a class above. I really have no desire to water cut that much weight. most of the guys are 225 and above at the gym. I would spend half my time pulling, loading plates. Its mostly my wife (wendylifts) and myself. The owners help out with the monolift etc. At this point, I'm one of the lightest guys the gym. People are really helpful now that they see I'm putting the effort on the big 3.
OdinsRaven
New Member
I am considering a USPA meet in May. I have shoulder mobility issues, is I'm using the duff, elite safety, and cambered bar for squatting right now.
If you're a raw lifter than I think there are better ways to train then Westside/conjugate. If the team is doing it then it might be worthwhile just to do it anyway bc that's the environment you're in and you'll get the help you need.
You're lucky your gym has specialty bars. Mine has jack shit in that regard. WendyLifts is badass bro. We PLers here stick together and I have followed many of her posts here. Congrats on joining the "family" here online.
You're lucky your gym has specialty bars. Mine has jack shit in that regard. WendyLifts is badass bro. We PLers here stick together and I have followed many of her posts here. Congrats on joining the "family" here online.
OdinsRaven
New Member
Appreciate that. I know she has gotten lots of great help from some respected members. I started switching over a few months. I gotta say, we had a great time at Nationals in Vegas. My wife and daughter both qualified for worlds, and here I was benching hypertrophy. I have committed to adding the big 3 to training for a year. Looking strong wasn't enough.
That's fucking awesome that both mom and daughter qualified. You must have been proud.
Stick around the powerlifting section. Lots of drama in other subforums but nothing but help and support in PLing
I'm subbed for the switch to not only looking strong but being strong. And that is an awesome accomplishment for your wife and daughter. Congratulations!!!
USPA is a pretty good fed. You will meet some of the most aggressive yet helpful individuals in the Powerlifting community.
USPA is a pretty good fed. You will meet some of the most aggressive yet helpful individuals in the Powerlifting community.
OdinsRaven
New Member
OdinsRaven
New Member
Appreciate that. I joined the forum to learn, as I'm fond of telling gym newbies "everything works" up to a point anyhow. I'm definitely interested in learning more than the conjugate sytem. I've got 2 or 3 months in now. I'm trying not be all over the place with training. Still getting accustomed to proper form. Now I have something to talk about at their meets, instead of "where is the nearest restaurant?"
Fuck Powerlifting is fucking technical. I'm now learning how technical it is. Just a few technical fixes in one session had me pulling a PR the following week and or rep with my new pr.
OdinsRaven
New Member
Always something, no foot drive, got too loose on squats, deadlift bar path... Can't think of everything at once..
Yep. In my opinion bench is the most technical lift. So many cues. So many ways to break tightness and loose force production.
