Exercise Program Design by Biofeedback Parts 1-7
January 28th, 2010
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by Mike T Nelson · Filed Under: Strength · athletic performance
Exercise Program Design by Biofeedback Parts 1-7
Give Traditional Program Design the Finger and Destroy Your Old PRs!
So I was probably not supposed to deadlift tonight, but I like deadlifts and I wanted to try some B-Stance Deadlifts and Kettlebell Get Ups (formerly known as the Turkish Get Up, but I guess the Turks are not the only ones doing them).
I did a 2.5 hours bench-a-thon on Tuesday night with Dave “The Athlete Creator” and I hit an all time PR (personal record) on the bench at 240 lbs. Not my end goal by any means, but moving forward and hitting all time PRs is great. To be fair we also did some neutral ring rows and kettlebell presses and kettlebell swings too. I was starting to have flashbacks for awhile there to pretty much any commercial gym on a Monday, which as you know is national bench and bicep curl day.
Squats and More Fun!
Wed night I hit up a lighter session of bottom pause squats (to an 8 inch box) for about 4 doubles, wide grip rope pull ups for singles and feet up push ups, which all tested well via biofeedback (as featured on the upcoming Gym Movements DVD).
I had not done any trap bar work in about 2 weeks so I hit up a nasty routine I’ve been working on. In short it is 10 x 10 but work to decrease the time. So Wed night I hit 265 x 10 for 10 in 21 minutes and 30 seconds for a total volume of 26,500 lbs. If you want the full details, leave a comment below and more than 12 comments and I will have a whole post with all the details.
More Deadlifts!
I did not sleep very well last night, had to work during the day, and decided to hit up some B-Stance deadlifts tonight as mentioned.
While the temp is never warm in the winter at the Extreme Human Performance Center (tonight it was 34 F, but the windchill was zero), the music on the stereo system is always amazing. Tonight was no exception and was provided by those Swedish death-medlers Soilwork.
Here is a great song by them (watch out, there are few bad words so if you are offended put on some ear muffs)
B-Stance deadlifts tested fine for awhile and worked up to 315 x 3 for 2 sets and the switched to regular deadlifts for a few singles (pronated, both palms down, for grip work) at 315.
Movement tested well, so I added 70 lbs of chains, went great! Whoo ha. No problem at lockout either with all the chains off the floor.
Talking Weights
I had to head off to work, so I figured I would end on that high note and as I was cleaning up I saw a 25 lb plate that was just begging to be added to the bar (am I the only nut that thinks the weights talk to them?) I threw those on the end and after a long session on Tuesday, 2 sessions yesterday with a deadlift movement of 26,500 lbs and sore hams and glutes, 365 for a single was easy. Very easy actually.
Summary
In the past I would have not even thought of doing deadlifts again and heck I probably would have opted to skip that day due to DOMS (muscle soreness). Now I have a tool to check it and test would is best.
Quality movement + volume = bigger muscles
If you are recovered, your body HAS to respond by increased strength and muscle hypertrophy (bigger muscles).
If you missed many of the biofeedback videos, I have posted them below here. This is a series that Adam T Glass did, so a huge shout out to Adam.
I feel so good I will probably hit up some kettlebells snatches yet tonight. Whooo hahahahhaha.
Rock on
Mike T Nelson
PS
If you are interested in the routine from hell details of GVT meets EDT, leave a comment below and if I get 12 comments by this Sat night I will post it for you! Spread the word. You can help by signing up to my RSS feeds below and hit the button —> 
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Biofeedback Videos
28 Responses to “Exercise Program Design by Biofeedback Parts 1-7”
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mike do you find that you are always able to find something that tests well, even after working hard for a bunch of days in a row? I am going to the grip and rip coming up with adam real excited about learning the biofeedback. I have been using it for about a month now and going well, cant wait to get all the details.
thanks
frank
Hey MIke,
I’m still playing around with the bio-feedback …
One thing I’m finding fascinating is how sometimes the same movement continues to test well over training sessions …
The way I used to train was, if I did some hip dominant exercises one session, I wouldn’t do them again until I’d done some quad dominant exercises … that’s a pretty normal approach, yes?
Anyway, take the last few days for example … Three days ago I tested well for deadlifts … did them and got a couple PRs at various intensities … cool … two days ago, I tested well AGAIN … got more PRs at a few different intensities … more cool … then yesterday I tested well AGAIN?? And got SIX rep PRs from 120kg to 170kg … WAY cool …
A few points … First, until I started doing this biofeedback stuff, I’d NEVER ‘program’ three substantial DL sessions in a row. Second, if I hit a PR or two on an exercise I’d never think of trying it again the next day. Third, if I got a PR on a given intensity, I’d maybe try for one more on the weight up, but I’d never consider pyramiding up SIX times …
My fixation with blind programming and ’sticking to the plan’ has caused me to seriously misjudge my body’s potential.
Thanks for the info … When is the planned release of the DVD? Put me down for one!
Cheers.
i find the same thing as kira with rows and deads. I think mine has to do with i am foward flextion at my job all day. I think my body needs to open up and use the back muscles more. The one thing i was doing alot of was military press with kb before i started testing, and i got hurt. I test now to see if its good, and i have had it test well in a long time. Thats telling me something. I love this stuff.
thanks frank
Hi there Frank! Thanks for stopping by and leaving some comment love!
Great question. After doing this for 2+ years (2.5 years now I think), I can normally find something to test well. There have only been a handful of times that nothing tested well and then you leave the gym, eat more and sleep more. You did the best you could and your body was not ready and that is fine.
I will be at the Grip and Rip on Sat AM for a bit before I have to get on a plane, so please come up and say hi. You will have a blast and it will blow your mind. I get paid ZERO to encourage people to go, but I know Adam and Brad personally for years and I know they are going to deliver as always.
Keep in mind the Swager Strength guys will be there too, so check out their equipment there also. I just picked up a 2 inch thick axle–yeahhhh ha. http://www.swagerstrength.com/ and I get paid nothing to promote their stuff, but it is high quality and they do it because they love strength.
Rock on
Mike T Nelson
Hi there Kira!
As my post stated, it allows you to follow a basic template (if that) and give the finger to the standard program design. When is a piece of paper every going to compete with feedback from your own body on that day at that time? NEVER.
As my deadlift example showed the same thing you found too. Some times you can do a very similar lift multiple days in a row and still make progress! Your body is capable of much more work than most realized IF it is done in the CORRECT way.
Thanks again for the feedback and awesome to hear. Got you down for a DVD. Hoping that it will be out very soon and I appreciate the patience on everyone as the release is not in my hands.
Rock on
Mike T Nelson
Thanks Frank!
Yep, I truly believe the body wants to be healthy and balanced and many times we get in its way. The cool part is that with the right feedback we can reverse that trend and as you get more balanced, strength goes through the roof.
Great stuff!!
Rock on
Mike T Nelson
Mike,
Love your website! I’ve been a fan for a long time and would love to shake your hand at grip n’ rip. See you there. My comment is also positive, I have hit PR’s for nearly 6 weeks now using Biofeedback and am interested to learn more from Adam and Brad. I also have a question: I read a post from you a while back where you have severely strained hip flexors. My right side is really in a lot of pain from heavy bent presses followed by heavy KB front squats. What are the best methods for healing this sucker as fast as possible? Thanks Mike
Dustin
Another great post with a quote that needs to be recognized by all.
“In the past I would have not even thought of doing deadlifts again and heck I probably would have opted to skip that day due to DOMS (muscle soreness). Now I have a tool to check it and test would is best.”
Biofeedback will change many myths about training routines as long as the trainee is willing to apply what is shown in the videos above.
Keep it up Mike.
Hi there Dustin!
Thanks for the comment and yes, please find me at Grip n Rip–just look for the 6′3″ guy with blond hair.
Awesome work on the PRs man!! Whoo ha.
Yeah, I blew up my groin and hip flexors several years ago. I then rode my bike (fundraiser for MS) from Duluth MN to the Twin Cites (150 miles over 2 days I pedaled my butt). Word to the wise, don’t do that! Ugh.
What movement is painful? Old injuries? Hard to say without watching you move in person, but that may give us a start.
I am not sure if Brad or Adam are doing 1 off privates there, but if so, get one with them for sure. If they are not or they are booked, drop me a line.
Rock on
Mike T Nelson
Thanks Mark!
Yes, it will change training as we know it, but it will always require work!
How did the last group of Z-Health drills go for you?
See ya soon!
rock on
Mike T Nelson
PS
We are at 4 comments, so just 8 more for the crazy program.
I am loving biofeedback and the results are very interesting. A particular movement will test well for several sessions, then all of a sudden a different movement will test better. Initially conventional DL was the best, but the past few days it’s been sumo which hadn’t tested well at all. Also when I started testing, joint mobility didn’t test well but soft tissue work did, now joint mobility is testing well more frequently.
A question I have is will one sided drills. 1 arm row for instance, my left side seems to have a tolerance of 4 reps , while the right likes 5. Is there a risk of creating strength imbalances? Should I try to add additional sets on the left at lower reps (if it tests well) to even out total volume?
thanks for the b-stance DL, can’t wait to try that.
Hi there PJ!
Glad you are loving the biofeedback too! Nice.
Hard to say on the imbalance since you may need some “imbalanced” work to even out your current imbalances!
For example, TGUs tested better on my left for a long time and my left was my weaker side at the time; so I just did TGUs on my left side.
Let me know what you think on the B-stance DLs!
Rock on
Mike T Nelson
PS
7 more comments to go!
Hi mike, i stand all day at work and i started to notice that i tend to lean on my left foot way more then my right. It is really noticeable, even when i ride in my car. I am starting to think that my pelvic is tilted, and thats why my shoulders are off and tight chest and neck. I leaned on the other foot for a while and it seemed to help, but are there exercises that i can balance this out with? I was thinking the b stance dead lift, the one above.
thanks frank
Hi Mike,
I have been using biofeedback for about a year with Z drills but just recently started doing it with my strength work. I am still following RTK but I will use biofeedback to determine what to do on my variety days. Last night hit a PR of 3 reps on a 1 arm military press with the bulldog, pretty cool. Two days ago my biofeedback was poor so I just pressed the 70 for a couple of easy reps and decided not to even try the 80.
I like where all of this is going but I what about this… Have you ever run into a situation where you want to be good at a drill but you never test well for it? I can imagine this would be a possibility and then the question becomes do I want to be the best athlete I can be and work what my body is made for… or do I want to chase a lift/exercise that I want to chase…?
Thoughts…
Brian
Mike,
Thanks for the reply, so it’s possible my body is stopping me at less on one side to give the other side time to catch up?
Another question after reading about all the volume you are putting in. Do you keep doing reps/sets until a movement tests poorly? or do you do a predetermined amount then move on to the next movement?
Just started reading your posts and recently reviewed Adam Glass’s seven videos–lots of food for thought–seems to share similiar premises that George Goodheart Jr, spoke/wrote/taught about in his “Applied Kinesiology” work. Your method of testing and retesting is right on. Thanks for sharing.
Just wanted to let you know that it?s not showing up properly on the BlackBerry Browser. Anyway, I?m now on the RSS feed on my laptop, so thanks!
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This post was mentioned on Twitter by MikeTNelson: Exercise Program Design by Biofeedback: More Personal Records!! http://su.pr/2SL4VL…
Hey Mike
You were kind enough to recommond some tips on what I should work on via the r-phase for my ‘bad hip” about 3 weeks ago, and I’m happy to report that I’m about 30% better- a few quick q’s if possible- now that my “bad hip” is getting back its ROM to be close to and similar to my “normal left hip” , should I concentrate on unilateral movements in the gym to sterngthen it and make it equal to the left side- like lunges, and b-stance deads(as I saw on your site)- or should I do a mix of uni and bil- first uni and then basic squats etc.. 2) In your experience does the speed of movement have a huge impact on the z-health r-phase exercises- like is doing 30 sec reps that much superior to 4-5 sec reps , and do u also recommond 3 times daily for r-phase. ok last q- then I promise to shut up- haha 3) any tips on barbell squat form- I have read about bone rhythmn , and it seems to me that bone rhythmn of the femur is more conducive with “high bar squats” but in one of your squat vids it looked like you were doing more low bar- any differences or no?
Lastly, great website- very informative and I Love the music- hard rock/metal!!! It’s a breath of fresh air. Thanks again for all your help and taking up your valuable time. take care
Ali
Hi there Frank!
Hard to say exactly with just that info, but some mobility work is going to help and the second part would be biofeedback testing for lifting. B stance DLs may be an option too.
Where do you live? If you are in the St Paul Minnesota area, drop me a line. If not I may know someone in your area and I have phone/video consults available too.
Either way, it will be worth getting it fixed up.
Rock on
Mike T Nelson
Nice work on the Bulldog Brian! That is my one of my goals for this year is a strict KB Press with Sparky (my name for the 40 kg KB)
Depends on your goal. If you want to be a powerlifter, you need to squat, bench, deadlift. SAID principle—you get better at exactly what your practice.
Now you can do perhaps other exercise, Z-Health mobility drils, etc to try to get a lift to test well. That is where the art of doing this comes in.
I’ve been doing it for about 2+ years and with Frankie and Adam’s help, I can “make” almost any exercise test well most (not all) of the time.
We will be having much more coming later on!
Rock on
Mike T Nelson
Hi there PJ!
The more asymmetric you are, the more asymmetric work you will need to reach a balanced state.
I’ve been doing this long enough that I am pretty good at predicting what I want to hit and then altering it via biofeedback. I write my programs based on a rough template of what I want to achieve in a 4-5 week cycle.
I want to push up the volume as high as possible while still making sure it tests well. The body HAS to respond with more strength and size and you get more chances for practice. As Pavel says “strength is a skill”
Yeah, I’ve pulled 3 days in a row this week and one was trap bar DLs at 265 x 10 for 10 (26,500 lbs), next day B Stance work and chains (315 x 3 for about 3 sets, heavy singles at top weight of 415 lbs (chains deload at bottom), yesterday 315 x 5 for 5 at 7,875 lbs) and this was only for the deadlift work that I did and even got in 41 total chins yesterday too
This is not that much compared to others by any means, but it is more than I would have done in the past. I am working on ways to push it up even further and it should help (more tissue turnover also).
There is nothing that special about me either and I started deadlifting at 95 lbs years ago. Anyone can learn to do this!
If you do it correctly, you can add a TON of volume to a routine. Play around with it and let me know what you find.
Rock on
Mike T Nelson
Thanks Peter.
I would be interested in what you learned from the videos. Some AK practices are waaaaay out there for sure and the handful of studies done don’t seem to back up some of the claims.
Also, if you don’t know what you are doing or what to fake a test, it is very easy to do so.
I don’t think it is a stretch to assume that better movement = more strength.
Rock on
Mike T Nelson
Nice work Ali!
1) You want to be balanced and equal strength on both sides
2) yes, speed makes a difference and all need to work to sports speed (fast), BUT done correctly. Most need to go slow to get there
I do have my athletes do some Z Health drills multiple times a day. Most often is the custom drills for them are done 3-4 times a day.
If you work with someone directly, they can find the high pay off drills for YOU.
3) Post a video and I can give you some feedback on squats. Bar position does not matter for hip movement, although it is a different movement (if that makes any sense). I tend to use a relatively high bar position, but maybe it was my long neck that makes it look low (bar is at the top of my scaps)
Glad you like the site and the music.
Rock on
Mike T Nelson
Thanks for posting about this topic. I wish I’d seen it before I did my workout today! I’m looking forward to trying it tomorrow.
Thanks for the comment Janet!
Let me know how it goes in your session tomorrow. I am excited to hear your feedback
Rock on
Mike T Nelson
In terms of biofeed back and reading a post where some one mentioned they were un able to get a certain muscle to fire 100% when compared to opposite, same muscle. WEll i have a shoulder injury and have noticed, for lack of a better term, lack of coordination in my left lat and also noticed a difference in pump or blood flow to lat and bicep. the injury is still around and has not been operated on. Any suggestions to help fix or train my left side to catch up with the right let me know. Much appreciated. And will biofeed back help me in anyway?
Thanks!!
Thanks for the comment Chris
As far was what to do, with such limiited info it is very very hard to say. For most, joint mobility work (like Z-Health) works great, but getting to see someone watch you move is going to be best.
Biofeedback can help with exercise selection, but getting your shoulder issues sorted out first is going to be best.
Rock on
Mike T Nelson