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Why You Shouldn't Grind the Weight (srs)

Jungnaut

YOLO Kunce

I like how this bloke advocates perfect reps every time and to avoid grinding the weight (ie training close to or at failure) because it greases improper motor patterns, trains you to stop at the sticky points, and does not help to increase your strength at all.

He says train 70-80% of your max. And don't test your max often. So is this another example of the 'less is moar' principle? Discus.
 
I hardly ever test my max's. More because I'm not interested and don't compete. Wouldn't say I have perfect form all the time but if I've got my mind set on a particular weight for that day and the going gets tough working up to it, then I'll scrap it and come back another day
 
Interesting. I have typically always pushed myself at every workout. Part of why I'm a ball on knots right now prolly, but I digress.

I would still advocate a good blow out once and a while or at least cyclical training where you go heavy as for a few weeks and have a light week or a week off altogether.
 
I think the context matters greatly. Beginner's can probably get away with it fairly regularly and still make gains. (I know I used to) Whereas, more experienced people will be exerting a LOT of energy towards grinding out lifts. I know since training at PTC, I've noticed that with the programming there, the only time experienced people are grinding out lifts is within the last 3-4 weeks of comp prep when reaching the pointy end of prep. (volume is dropped by this stage also)
 
I think the principle of autoregulation and the use of RPE comes into it as well.. not many people are able to hold back so to speak, much in the same way that people love loading up bars with weights they can't lift (properly)
 
I don't completely agree with it
But most of my training is just "heavy speed work"
 
Velocity is a very important part of power. So is limit strength. Too much of either will lead to overuse type chronic injuries. Grinding is okay for younger people or juicers. For longevity, make sure the movement has a reasonable amount of acceleration which means weights would seldom be greater than 85-90% of max.
 
0ni said:
I don't completely agree with it
But most of my training is just "heavy speed work"
Click to expand...
Well dude that's not exactly 'grinding' then isn't it?? You are able to lift that mega weight; this video refers to people who overreach and think they have herculean strength when they are still minions. Yes, I too have been there many times after 2 scoops of Craze.
 
all the people i know who lifts the heaviest weight, look absolutely perfect in form, make it look east! (because of the form)
 

this will just lead to injury and not progressive increments in the long run

i wont name names, but ive been around one of the strongest powerlifters in aus for a while, my techniques are passed down from him but bb focused. him and another dude who is an actual male model.
 
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No it's not grinding at all
But, grinding is still important in training. Eventually the weights will need to be heavy enough that you grind
 
I've heard and read a lot of fucking stupid terms in my life of lifting, now we have "grinding".


wooo, don't grind the weight, fuck me.
 
Jungnaut said:
Why You Shouldn't Grind the Weight
Click to expand...

Two things I'm not liking here.

1. The coach is focusing on insuring lifters do not stop, then "grind" the weight up.

2. He asks his interviewer if he has heard of the saying practice makes perfect, then he tells him that it should be perfect practice makes perfect. I've got another view point on that.

For the competitive lifter, depending on his level of experience in the sport, he would utilise different strategies to make progress, without resorting to setting so many 1RM PBs / grinding reps. In other words, if someone was like I was 15 and starting out, I would’ve had to go through about 7 to 9 PB sessions in a year due to the amount of competitions I was involved in. However as one reaches the elite level, the number of competitions in a period of a year decreases accordingly. In that case, one may set a limit close to his personal best lifts, lifting say, at a 95% to 97% of his best every now and then. The only difference here would be the amount of sets and reps used, not only to insure that the lifter is physically on track, but to also psychologically be in touch with how the weight feels to him, knowing that he is using a higher volume of reps that are so very close to his 1RM. This insures the lifter does not risk injury, in addition to keeping on top of his ability to recover. So Vonfram88 is on the right track when suggesting a different approach to be used between younger/less experienced lifters, compared with their older and more experienced lifters.

The perfect practice makes perfect saying maybe good for some in my opinion, but not for all. Its principle is based on what I had already written in the above paragraph. So when a lifter is young and is still going through his complementary exercises sure, utilise the adage that perfect practice makes perfect. However I am of the opinion that as when one progresses in the sport of lifting, one needs only utilise my new adage of: perfect lifting makes perfect. In other words, if you're a seasoned Olympic weightlifter, you would drop all the complementary exercises that you used to use, and you focus mainly on the two actual competition lifts, i.e. the clean & jerk, and the snatch, and for brute strength, you add the front squat to the mix, and only use back squats if you're injured. That's it. Here, perfect lifting = you either lift that bar overhead or you fail. The line of power has to be spot on all the time every time. No need for a coach to keep an eagle eye on you to insure your line of power is perfect etc. anymore.

Some feel the need to include over 30 assistance exercises, in the way they break up these two OW lifts. I say yes and great in the beginning, where you may pick up on some weakness or bad habits etc. , but not later on when all the "formalities" have been well taken care of. I believe for an elite lifter, this is time optimally spent, with zero frills, frills that may derail the lifter's lifts, as well as eat into his ability to recover due to a higher workload (that in my opinion is misguided and mistargeted).
 
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Reactions: C_T
0ni said:
No it's not grinding at all
But, grinding is still important in training. Eventually the weights will need to be heavy enough that you grind
Click to expand...

Fuck yeah. Everyone will look for any snippet of information that convinces them they can take the easy way and don't have to lift heavy and bust their arse.

Perform as many perfect reps as you want with light weight and stay small. Just ask ct. lol.
 
That reminds me of a Bruce Lee quote "I fear not the man who has practiced 10000 kicks once, but I fear the man who has practiced one kick 10000 times."
 
An isometric contraction could possibly be the best form of increasing the strength of a muscle, but maybe not the safest, it's interesting to note that we do a set of repetitions to get to that isometric hold.
 
Silverback said:
An isometric contraction could possibly be the best form of increasing the strength of a muscle, but maybe not the safest, it's interesting to note that we do a set of repetitions to get to that isometric hold.
Click to expand...
Can you achieve isometric contraction in the compound movements? Squats, Deadlifts, Bench.. Never thought about that to be honest.

And what is the order here for the best form of increasing strength of muscle. In my mind it goes something like this: Isometric Contraction > Eccentric Phase > Concentric Phase.
 
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