Paralysis By Analysis, pt. 1

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Barbell lifting is an interesting thing. Everyone here may not agree on what it means to “get good” at it. If a guy who walks in off the street can pull 600 pounds, does that mean he’s good at lifting? If a different guy has to put the work in to squat around 350 for reps, yet he’s done it with patience, persistence, and pretty good technique, does that mean he is worse since he is almost half as strong as the first guy?

Barbell lifting is a process. Whatever genetic ability a person has, what they do with it is important. The process is a collection of doing things right each workout as well as over time — simplified to technique and programming respectively. The problem, especially for a new trainee, is knowing what is “right”. Sources are varied across the internet to include bodybuilding, powerlifting, weightlifting, powerbuilding, DoggCrapp, MadCow, Lance Uppercut, Rock Strongbow, and Rusty Trombone. The good news is that the majority of these variations of programs (or frightening sexual techniques) are all derived from simplicity.

Athenaeus gave the first lesson of simple strength training by creating the myth of Milo of Croton. Milo merely lifted a little more today than he did yesterday; small, yet consistent increments were how his strength were developed. Nowadays we use barbells instead of farm animals (the desire for “same day cow” has grown) and we know that squatting, pressing, benching, and deadlift are how we establish strength and muscularity. We can make similar consistent process by lifting a bit more each time we lift. Most new trainees, including the skinny and weak ones, don’t understand that it’s an accumulation of strength work over time that makes people strong, not trying to increase the load as quickly as possible in a matter of months. Most soft tissue injuries are associated with pushing too much too soon. Remember that since Milo’s bull increased in small increments of weight each day, he never overreached. The bull didn’t increase 20 pounds suddenly, and Milo didn’t have to reset by removing the testicles (there is no correlation between lack of testicles and resetting, stay on task, sir).

Wolves killed Milo in the forest despite being jacked in his old age. Lesson: carry a weapon when alone in the forrest



Additionally, Milo’s programming wasn’t complicated. He just moved his future meal around and wrestled (six time Olympian and more). Programming with barbells doesn’t have to get complicated…in the beginning. But this is the point. If you are new to lifting (have done it less than a year or two), worrying about program is a waste of your time since you don’t require complicated program to have success. Dan John is excellent at creating simple strength and/or conditioning programs; he is your friend. Maintain simplicity over time and strength and muscularity will develop.

Here is a simple guideline of barbell lifts to establish a base of strength and muscularity.

– Squat 2x/week
– Deadlift 1x/week
– Press and Bench 1 or 2x/week each
– Chin-ups and pull-ups 2x/week

By virtue of doing these things every week over time, you will grow stronger. “Strong” doesn’t indicate a load on the bar, it more so indicates the structure and capability of your body. Beginners won’t benefit from hitting a maximal set of deadlift before their structures have developed to handle such an endeavor (QED). Instead, consistent and patient increases over time will lay the foundation. It isn’t complicated; don’t analyze it to death. If the body or structures are feeling fatigued and tired, it’s painfully logical to reduce the workout or rest. In a beginner, halving their previous workout will still give them stimulation to continue the “accumulated workload concept”, yet not cause as much stress.

There is far too much over analysis in programming, especially for beginners. Keep it simple and consistent and ensure the body is fresh for each workout. I promise the strength will come. In Part 2 I will discuss how lifters over analyze their technique.

16 thoughts on “Paralysis By Analysis, pt. 1”

  2. I got a question. On squat, I think I have had an issue with my knees going forward in the hole when I start to get to later reps/sets. As such I tried to work on my technique this morning, and after videoing one of my sets, I noticed my right knee goes much more forward relative to my left which tracks out to the side better. Any tips/cues/exercises to A) stay back in the hole, and B) solve any imbalance issues I may have?

    I’ve had 2 operation on my right knee (ACL reconstruction, Meniscus removal) so I’m thinking my body is subconsciously trying to protect it, which may be leading to my imbalance.

    Thanks

    1. I’d have to see it.
    2. Tomorrow is when I’ll talk about technique.
    3. It’s funny, because you’re definitely doing the whole over analyzing thing, but you may get a reprieve because of the prior surgery.
    4. Without knowing anything, I’d have to say shove your knees out (more on why in tomorrow’s post).

    –Justin

  3. Probably so, not really a beginner though, currently trying my second run at the Texas method. Things were going ok on the first time through, but had to take some time off for new kid and moving and stuff. I’ll try to get some vids up on my Vimeo for you to watch.

    I know you aren’t a beginner — you’ve been around here for a while, but non-beginner’s still over analyze technique (the topic of tomorrow’s post).

    –Justin

  4. Off topic, but…
    I am trying to build my own little garage gym. I want to begin this endeavor by investing in a squat rack/stand. Then move onto getting a bar, weights, etc… Does ANYBODY have any suggestions on how to do this as cost effectively as possible? I have done a little research but I can’t get a good feeling on what a decent price or the best investment is for a squat rack/stand. Or which is the better buy. I want to do this the right way and put some time into any purchases before I make them. Any ideas or leads in the right direction are greatly appreciated!

  5. @stankrom

    I started my home gym last September. I started out with finding a used set which included a 1″ standard bar, plates, and dumbells, a squat rack, and a bench. It was good, but because I workout alone I had to build a set of safety stands for squating, and a set of blocks to set the bar at the right height for Deads. Also, a 1″ set is only good for up to 350 or 400 lbs.

    I have sinced moved up to an Oly set, which I can still use with my rack, and sold my standard set. I have drawn plans to build a “Rippetoe” style power rack, but modified to be disassembled to fit in through the basement. I have priced up the material and it will run me a about $150, and have my friend weld it for me. I’m going to build a platform too, which will run me about $100 to make.

    I would advise to get a power rack, especially if you lift alone. My plan all along was to build a power rack, so I didn’t mind having just the squat rack with homemade safety stands because I knew it was temporary.

  8. One thing I would add is do not be afraid of making small increases (microloading) to your worksets. 2.5lb or even 1lb jumps may get you farther in the long run than sticking with just 5lb increases.

    Another great article.

  9. What pisses me off the most is the person who asks about which programming they should use, and then they spend the next 4 weeks debating this with people on the internet. That is 4 weeks you could have spent getting stronger. Pick a progam. Lift the barbell. Shut the fuck up.

  10. Good post. It’s funny, when I got to the part about “beginners won’t benefit from a max deadlift”, I was like “I think I know what this is a link to.” I was right.

  12. Thank you thank you. That homemade power rack looks legit, and building it myself would be pretty fulfilling. How much weight do you think it can support?

  14. All things being equal in goals of strength & conditioning (to those of you who have looked at the Greyskull LP), is there anything that would make you lean towards the GSLP vs. Justin’s S&C Program? Thanks.

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