Biofeedback Training: Move Forward In All Directions
March 8th, 2010
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by Mike T Nelson · Filed Under: Gym Movements Biofeedback · athletic performance
Biofeedback Training: Move Forward In All Possible Directions
Sam Langford
“Knowing is not enough, we must apply. Willing is not enough, we must do.”-Goethe
The PR train rolls on with biofeedback training (ala Gym Movements)!
I have been hearing about tons of people busting PRs like crazy. If you are on twitter, use the tag #Preveryday and start posting your PRs for a chance to win a really cool prize from Ryan at Stronger Grip.
Last night I was working on my dissertation paper and took a “study break” to go lift. Trap Bar Deadlifts were sounding good, so I put on 135 and tested it and waaaaala, tested great!
I worked through my warm up and kept adding weight and it kept testing well. I did 405 and it was easy w great bar speed (another indicator is the speed of the lift).
Whoo ha!
This was 20 lbs off my current PR and I knew that I could do 455 lbs, so I added a 25 to each side.
The moment of truth: it came up a bit slow, but felt very smooth and I got it! This was a 25 lb PR is only a few weeks.
455 x 1 on March 7, 2010 (unfortunately my camera was full and I did not get it on film)
So in about 5 weeks I was able to add 25 lbs to my max. The interesting part is that I only trained trap bar deadlifts one other time during those 5 weeks. On that day, 365 lbs felt very heavy and I just did some reps around 315.
Optimal Every Time
By using biofeedback it allows you to test what will be best for you on that day at that time! Maybe today is a max lift on bench but your program design says to do 3 x 10 for squats. Did you just miss a great bench session? How would you know?
Ask any experienced lifter and they will tell you to not miss those days that everything is working well, you feel “on” and you should go for a new max on that day (1 RM, 1 rep max). You may not get that day “back” for some time.
I call BS on this.
I would say that if you test it each day, you can have a virtual ground hog’s day of never ending PRs!
This ground hog loves hitting PRs too!
This may not always be a max lift (1 RM), but it will happen in the following
- Volume (total amount of work done)
- Intensity (max weight lifted for a single rep or % of 1 RM)
- Density (amount of work done in a given time)
Keep moving forward in whatever direction you can, each day. Your goal is do and be better tomorrow than today. Nothing stays the same.
There is nothing special about me at all. Heck, most of the athletes I train make faster progress than I do. The goal is to be better today.
How many people do you meet that are BETTER each time you see them?
Sign me up!
Comments
What do you think? Is this possible? I want to hear from ya in the comments!
Rock on
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Once mike, what’s your goal on the dead lift?
Ment to say nice sorry for typo
Awesome Mike T
Great PR!
-ck
Hi there Frank!
Good reminder, as I need to get my goals typed up and posted here! Where does the time go!
Deadlift goal by Dec 31, 2010 is 450 lbs, raw, no belt. This is a conventional deadlift (not trap bar), but I was stoked to get the trap bar lift for sure!
Two top goals right now are to bring my bench up and my deadlift. Bench I will get 225 with audible pause for multiple singles this Tues night. Doing the Twin Ports open Powerlifting Meet in May and goal is Squat 285, Bench 236 lbs, Deadlift 440 lbs. Once I hit my bench numbers I will transfer my focus to my squat.
I hear training going well for you, correct?
Rock on
Mike T Nelson
Thanks Craig! Much appreciated!
How is training going for you? Lots of PRs?
Rock on
Mike T Nelson
Move forward in any direction you can…
one direction at a time.
Mike,
What do you tell ‘low responders”?? Ever since my R & I phase trainings, I rarely test things on myself because i rarely see a difference in the toe touch or arm raise, or the difference is too subtle, too small to have any confidence. I happen to be a low responder in other areas, for instance, when I took pain killers for an injury I needed a large does than typically prescribed. Do you have any suggestions to people like me? I’m curious to experiment with biofeedback training, but need some help with self-testing. Thanks for your blog — I’m an avid reader.
Great post mike, alot going on , the more i lead with my body the better the result and it seems this is exactly what you are talking about. The more i think the better i act and the better the outcome. Good luck with your goals it is only a matter of time . Mike any thoughts on muscle soreness and the lack there of in the gym movement, following the minimal about of productive work seems to give my body healing power its tricky sometimes to put the brakes on in mind put the next day i reap the rewards what do you think mike. great stuff thanks for the post i know you are a busy man much appreciated
Yes Frankie, I agree. Heck, I am pretty sure I stole it from you! That is a clearer explanation.
Rock on
Mike T Nelson
Michael
Thanks for the comment and nice words! Much appreciated!
Toe touch and shoulder are just 2 possible examples. Their is no hard fast rule that everyone needs to use them, so experiment with others. For myself, I find that a toe touch works well as an indicator.
For some, smaller changes are seen, but it is still a change. Pick one, test it and see where your results end up. If you have a partner, you can try a deltoid muscle test too (if done correctly, but you learned that in R and I Phase).
Let us know how it goes!
rock on
Mike T Nelson
Thanks Mike! Great to see you here again!
You are on the right track! Wooooo ha.
Muscle Soreness and Progress
I think you answered your own question—minimal soreness and constant PRs!
Soreness is not always associated directly with muscle hypetrophy. Sometimes yes and sometimes no. I recently did a higher volume squat sess with triples for 15 sets and was stupid sore for 5 days. This is very rare with me as most of the time I have minimal to no soreness; but adding a newer exercises (or doing one after a 7-10 period off from it, as was my case) can give you some crazy DOMS.
Progressive overload is the key to adaptation. Soreness is not a very good indicator. I can make anyone stupid sore, but they may not progress.
Good question! I may have a more techie answer soon based on some new research on CK levels and immune response. Just need to carve some time out to get it up (the post that is you dirty minded people).
Rock on
Mike T Nelson
Mike things are going really well with my training. I hit almost 60,000 pounds moved last week in one hour. My body has felt the best in years. My chest and neck not a little tight this week. I think i pushed it too hard with the grip work. 2 workouts overhand deads, 2 workouts with 2 ich v bar, piching and other things. I had pr every workout, but i did alot of max lifts this week. I did some hand extension and rom increased big time. I am finding that if i do hand extension the clicking on my right shoulder stops. I clicks when i pull down when at the top of my military press with the kb. Its like an experiment ever day.
How was the biofeedback training with frankie?
talk soon mike.
thanks frank berean
Awesome to hear Frank and excellent work!! Whoo ha.
Yes, the time with Frankie and friends when they were here was great! More info soon
Rock on
Mike T Nelson