I hate to nitpick because I share your enthusiasm, but this claim is not true across the board. Plenty of healthy males won't be able to come close to building that kind of strength in a year. It depends on so many factors like body type and genetics.
Just look at Fabri Janos, 70 year old, less than 83kg (182 lbs), pick up 260kg (573 lbs) with relative ease as a proof of that: https://www.youtube.com/watch?v=LFCCawnr01U&t=4h40m3s&ab_cha... (timestamp at 4h 40m 3s in case it doesn't work)
It really doesn't. What it depends on is your training protocol, and whether you're able to avoid injury or not.
Mark Rippletoe's Starting Strength program, administered by a cautious enough trainer, will get most anyone of those characteristics, healthy adult male under 40, there. It's what Mark does for a living. It may be uncomfortable eating several thousand calories a day if you're skinny, but you can't blame the program for your failure to do that.
I did starting Strength for about 4 months before I got injured, I was well on my way to 400 by that time. I'm not any kind of SS zealot, but I have to, like anyone else whose actually gone through it, recognize the simple effectiveness of the plan. It does exactly what it says on the tin.
One does not need to be able to pick 400 lbs off the floor in order to alleviate back pain. To gain that much strength in a year, a person will have to eat a lot of calories in order to produce the muscle mass necessary for lifting that much weight.
Unfortunately, high caloric intake seems to be correlated with some negative health outcomes. The correlations persist across levels of fitness (weightlifting vs obesity).
Exercise is a great way to reduce pain and improve things like sleep and energy. Lifting weights is a good way to exercise. But, one does not have to dramatically increase calories to see those benefits. You only need a big jump in calories is high strength is the goal.
> It really doesn't. What it depends on is your training protocol, and whether you're able to avoid injury or not.
And "whether you are able to avoid injury or not" while trying to train up to that goal in the time period suggested depends on so many factors, like body type and genetics.
> I'm not any kind of SS zealot, but I have to, like anyone else whose actually gone through it, recognize the simple effectiveness of the plan.
"Anyone who has experienced X must recognize the simple effectiveness of X" pretty much defines being a zealot for X.
Not so. You get injured when you exceed your body's ability to sustain the load. You have to be aware of those limitations and work actively on building the ability to exceed them. In weight-lifting that means 1) proper form and 2) knowing when to stop. The former is easier to attain than the latter, but if you can do both, then you can avoid injuring yourself while still making gains.
> "Anyone who has experienced X must recognize the simple effectiveness of X" pretty much defines being a zealot for X.
That's ridiculous. I've experienced driving a manual transmission and recognize the simplicity of the system and that it gives you a better connection to your engine than an automatic does. Even so, I drive an automatic. If I had a sports car, I'd want a manual, but not for my primary vehicle.
I've done many, many things to keep in shape over the years. Starting Strength is great, but it's by no means the only or even best way to do that. That would imply perfection, which doesn't exist. What it is is effective at doing what it sets out to do. Which many other approaches and plans don't have.
What's great about SS is that you don't have to throw your whole life into it to experience gains. Just follow the program and you'll get stronger. If you didn't get stronger you weren't following the program. Many of the things I've tried didn't have this property. I took dance classes for a year before I realized I either needed to be rich enough to afford a private tutor or to have been dancing since I was eight to really get it right, and if I'm not getting it right, there are better ways to accomplish fitness goals.
I think these people underestimate what they can already deadlift. I feel like most adult males under 40 could DL at least 200 lbs from the start.
Genetics only play a minor role in how much one progresses unless you count the Y-chromosome. The biggest factor is how much testosterone your body produces. If you're male, you're probably fine.
I'm sort of an SS hater, but it IS a good program for people that are starting from little to no knowledge of lifting.
EDIT: Apparently I'm off around 20 lbs. Most adult men can deadlift over 180lbs it seems.
http://simantics.blogspot.com/2011/07/mens-maximum-deadlifti...
Hell, if you can jump a few times and do two or three pushups, you've already got the muscles needed to deadlift more than your own bodyweight.
most males
Let's not forget females have approximately 75% the lower body strength that males have.
I don't remember what my starting DL max was, but I doubt I could do 200 at 18 years old. I'm only at like 265-ish now.
I'm talking one rep max after warm up. A beginner would be hard pressed to rep nearly that much. My one rep max when I started was 185 and increased to over 300 within a few months. After a year I was maxing at 415, that's where I stopped going any further. I have had (and have seen) massive gains in one rep max just from learning good technique and getting your muscles used to lifting for a week.
I posted a link to an article that shows the 50th percentile is around 180lbs for males. People always underestimate their deadlift. They don't realize they're using some of the strongest muscles in their bodies.
I think people also don't get a true 1RM on DL because they're scared of hurting something (and admittedly n00bs that aren't cautious often hurt themselves). It takes a month or two of getting comfortable with the technique before you can take your first accurate 1RM.
I'm curious, what would you replace it with and why?
I personally use college football lifting programs. These are built to get the maximum out of athletes in the span of four years and focus on building an all-around athletic strength, not just maxing out the big three lifts. Because of the nature of football, the competitiveness, and the revenue it generates, the lifting programs have to be on the cutting edge. The strength programs tend to be shared only within football circles. The teams keep meticulous track of players' maxes and are constantly tweaking their programs and collaborating with other strength and conditioning experts to get the maximum out of their players. And they actually have the data where they can compare success of last year's program with this year's with a hundred or so data points, which allows them to make faster iterations on their programs.
If you look the numbers that college football players can put up in olys and powerlifting, so many of them technically qualify for nationals in those sports. Even though lifting isn't their main focus. For example, my brother played D-I ball and had a 1,604 lb three lift total by his junior year. That's 243 lbs higher than the collegiate powerlifting qualifier for nationals (in his weight class) and he was by no means a freakish outlier for his team or conference strength-wise. Maybe only a bit above average for a lineman.
Other than that, there's a lot to be said for a proper trainer who can help get your form right and give you motivation. I would easily lose 20lbs off my max when I was lifting with a partner who couldn't motivate me as well.
But that's a 1RM, not what you're doing reps of.
A lot of it depends on your body weight. People that weigh a lot pretty much deadlift themselves all the time.
Do you have good grip on the bar? That can also hurt your DL max as well.
Regardless, there is nothing wrong with being at a lower percentile than others when you start! My first bench max was like 65 lbs. Just keep grinding, man. :)
Also, he wouldn't be an elite lifter if he could do only 300lbs, even in the lightest weight class.
http://www.exrx.net/Testing/WeightLifting/DeadliftStandards....
The guy pulled 400 something at 123lbs, but he just does 3 plates these days.
I feel this is a simple remedy that almost no doctor will recommend because of the liability issues.
With that said, I advise extreme caution. I lift every other morning and I feel it is the most dangerous thing I do. I'm very careful to pay attention to my form and take the movement slow. Even on a good day, I can feel that disc moving around. On a bad day, I've slipped the disc and lost progress for a couple of weeks while I recovered. So if you're going to try this, take it slow.
But, yeah, think hard about form, and start lifting too light. What does bad form look like? Start with this video:
However, if your only goal is to remove (or prevent) back pain, there is an even simpler recipe: walking.
Your body is built to walk. Literally. You are a walking machine. Walking will put your body back into order. Posture, circulation, digestion, metabolism (modestly) ... every function of your body was built to respond to the activity you are built to do: walk.
Nothing to learn, no fees to pay, no equipment to buy. Just walk. Bonus: it's mentally stimulating, interesting, and relaxing. Your mind will respond to it just like your spinal column does.
If you've got bad posture, and you don't work to correct it, more walking will more likely exacerbate the problem than magically fix it. Some people will intuitively figure out the right responses to pain feedback to correct some problems, particularly the easier-to-correct ones, on their own.
Better, though, to work with a trainer (either one-on-one or in any of the many fitness walking training programs you should be able to find) and get direct feedback while walking to correct the issues more quickly.
What worked for me was ballroom dance first (with both group classes and private lessons), then adding fitness walking and weight training, but that wasn't a deliberate strategy aimed at back pain, and certainly isn't likely to be a cost-effective strategy if dealing with back pain is the only goal.
To keep my back healthy I must lift. I watch Kelly Starrett's podcasts and do what he says, but with a quarter of the weight. I ain't no lifter, but the light stuff keeps me pretty spry. Shoulders down and back!
However, 5-10 miles per week is about the same as nothing in terms of the walking that the human body is designed to do. You can walk about four miles in one hour, and if it's part of your daily routine you'd be doing 20-30 miles per week - even if you skipped a day or two.
I encourage you to try it. Worst case is you get out and see a lot of things and have some nice active meditation for a week or so.
And an ox will still be stronger than you.
Your reasons seem a bit...extrinsic.
Only if you were wearing poorly-chosen clothes for your existing body before. If you aren't already out on the far extreme of the distribution for height or some set of proportions, you can probably find pretty well-fitting off-the-rack clothes, and if you have, they'll probably fit substantially worse if you change your body shape in any way -- whether its by gaining fat, losing fat, gaining muscle, or whatever.
Unless you're female and then your clothes will fit worse. I have to buy two sizes up in dress shirts and hem the waist down just to fit my shoulders into them.
This is sort of the same conclusion drawn by the article. A stronger core supports your back better and reduces chances of developing back pain. Squats and deadlifts are among the best exercises to build a strong core.
Do you have any stats on how safe it is, particularly vis a vis back injuries? It seems like a bit of a high-risk wager - if you keep good form in EVERY exercise you do, you get stronger and improve your health, but if you screw up once, you damage your back in a very serious way.
Among elite competitive weightlifters: Injury rates for the subset of resident athletes at the USOTC were 3.3 injuries (most frequent were tendonitis and muscle strains) per 1000 weightlifting training hours. [2]
"[It's reported that] weightlifting (is) one of the safest sports with 0.0017 injuries per 100,000 hours of participation" [3]
I've been powerlifting for 6 years, was competitive for three of those years, and am friends with and know at least a hundred serious, amateur, competitive powerlifters and weightlifters. My anecdote, with that background in mind, is that I have only seen or heard of injuries happening when people IGNORE their body telling them to stop. So they either put too much weight on the bar, KNOW that it's too heavy for them, and then push through anyway, or they let their ego get in the way and are trying to show off and screw around (this is far more common than the first scenario).
The thing with free weights of any kind is that it's only as dangerous as you make it. YOU are in control of your form, you are in control of how much weight you use, you are in control of the bar path, and you can take it as slow as you want.
[1] Hamill 1994/ http://www.exrx.net/WeightTraining/Safety.html (lots of good info at that link)
[2] http://www.researchgate.net/profile/Andrew_Fry/publication/7...
[3]http://breakingmuscle.com/olympic-weightlifting/how-dangerou...
And I'd bet the injury rates outside of weightlifting are much lower. We don't fall and break a hip because our bones are too dense for that nonsense.
MUCH appreciated.
Given my other physical exercise hobbies are mostly martial arts related, I think I can live with those injury rates. :)
The key to strength is longevity. The guy who adds 2.5kg on the bar every session and hurts himself two months later won't end up as strong as the guy who adds 2.5/5kg every three weeks and sustains his progress for 5 years without injury. If you are of a population "at risk" (preexisting condition, etc.) you can set your mind at peace by finding a good coach.
To actually answer your questions, there are some stats here: http://www.exrx.net/WeightTraining/Safety.html
1. Join a Crossfit with good trainers. (Look up the reviews online for each box.) People hate on Crossfit all the time, but I can tell you from my experience they have helped me a ton with technique. I was already a very proficient lifter when I joined, but they were able to critique and fine tune stuff at an advanced level.
2. Get a private trainer that works specifically in powerlifting/olympic settings and explain to him exactly what you're going for.
3. Get involved on /r/powerlifting or /r/weightroom on Reddit. On these threads you can find all sorts of great resources and post videos of yourself for form critiques.
Monday: Squat, Bench Press, Barbell Row
Wed: Deadlift, Upper Press, Pullups
Friday: Squat, Inclined Bench Press, Cable Face Pulls (or another pulling exercise)
Do this for a month and don't worry about how heavy the weight is for a couple weeks, starting with just the barbell. Focus on form (YouTube!) and getting used to the motions.
Go slow. Don't push yourself until you feel comfortable. You can start with negatives or assisted pullups. Hitting a big compound movement (squat/deadlift), a push and a pull is a great rounded way to start lifting.
Find a good place where you work with the PT every visit.
Also can be accomplished with a number of other exercises, particularly planks and related
Looking for a decent dumbbell setup for quite a while. Until then I'll stick with running and take up swimming again, maybe.
I have to admit that the excerpt/intro doesn't seem appealing (Army trash, 'Hooya' boxes??) but hopefully that's pure presentation and irrelevant for the content. Browsing the samples on Amazon, this (bodyweight) might be a good idea - and I'll check out related books as well.
Edit: That book at least is not for me. Ignoring the military nonsense the few/uninspiring pages I can read at Amazon contain a 'No, women should not train different than men' section - and Amazon helpfully points me to "Body by You: The You Are Your Own Gym Guide to Total Women's Fitness" which seems to be the same book, by the same author, for .. women. Erm..
Looking into bodyweight excercises in general though - that still seems appealing.
In the last few years there have been a bunch of new bodyweight training books published. Convict Conditioning, Your Body is Your Barbell, Your Body is Your Gym, etc. (Apparently these authors are too weak to come up with original titles.) Maybe you can find something written by someone from more of a clinical background.
One thing I will say for Mark Lauren is that his book was the most approachable for me as a beginner. He actually has a beginner program that you don't have to already be very strong to follow. There is an android app as well that was very helpful. The women's version of the book is probably a marketing thing. The publisher is probably right in thinking that many women are unlikely to buy a strength training book unless it is specifically "for women."
Will check that again one of the upcoming nights.
I've had back problems since my early 30's (including surgery) and I knew my posture was poor but never was able to improve it until I started lifting. The key is that I don't think you can strengthen your posture muscles by holding the correct posture. You have to strengthen your posture muscles by lifting heavy objects on a weekly if not daily basis then you can easily hold correct posture. As the article mentioned the key is to flex the gluts to hold posture and the deadlift and squats are efficient ways to build glut strength. So in the end the reason why indigenous people don't have back problems is they are not sedentary and have stronger gluts.
> Squats and deadlifts are how I broke my back
While I take care to contract abs at all times and keep a straight back during SQ, DL and MP, I have been getting some lumbar pain/discomfort. Not when I lift. But typically 1 or 2 days after.
Sleeping is not optimal either as muscles contract. As of lately I find myself sleeping on my side. I know it's the advised posture, but some years ago I could sleep (ie: eventually wake up) with my stomach down with no problems. I can still go to sleep that way, but during the sleep I end up switching position -- and I'm aware of it because I "wake up" for a brief second or so.
Anyway, do you have any tips? Do you ever get sore lumbar spine or overfall back?
Do you have a link to a particular regimen that worked for you?
[1] http://startingstrength.com/
[3] https://www.muscleandstrength.com/workouts/jason-blaha-ice-c...
As you mention kettlebells are fantastic for conditioning but are not the best tools for getting stronger because you can't (easily) progressively overload the amount of weight you are lifting like you can with barbell training.
I would recommend finding a reputable gym (e.g. be wary of CrossFit - some are great, some are cash grabs by people who have no idea what they're doing), and pay a trainer for a couple sessions to make sure you have your form right. Having improper form won't really matter when you're starting off with low weight, but as you go heavier it becomes very important, and you don't want to have established bad habits.
It's a good 4-days workout program. The goal is to gain mass but it does so by improving strength and endurance, setting up a strong foundation for future workout.
A day took me around an hour on average.