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  • New BBM customer, bunch of questions

    Hey guys,

    I've been following you on the tubes, ended up getting a consult with Dr. Miles on my shoulder surgery (that was great, almost back to my presurgery strength!) and then bought a hypertrophy template to use after the bridge. I have a bunch of questions. Apologies in advance! I'm on the Bridge now, but will be on hypertrophy when i'm done with that. My questions are re both. Thanks in advance!

    1. I like to work upper body more than lower. Would it make sense to switch bench and press to be first movements for the day, rather than squat/DL that you usually have as exercise 1 most of the days? Pea

    2. Is there an article about peaking? I hear you reference it on the tubes, but not sure i understand the concept.

    3. I heard Jordan say on the tubes that artificial sweetners aren't unsafe. Are there studies backing that up, or just that there are no studies showing harm?

    4. How much rest do you recommend between RPE6 and 7 sets? Would it be fair to say that one just needs to rest between sets until breathing comes back to normal?

    5. Do you recommend warming up before the second bench if it's a second movement of the day after squats? Or should we just start with PRE6 and move up the weight?

    6. I know Jordan is not a fan of supersets for the big 4. But what about doing curls and tri pushdowns 1 minute apart (obv for hypertrophy)? Tried it, and i don't seem to have a reduction in amount of weight i can handle for both exercises, and i end up saving some time.

    7. Would throwing a set of curls while waiting for the next squat set be problematic? I generally rest 3 minutes between squat work sets. Curls don't seem to be impacting the weight i can squat, as long as i wait a minute before curling and then another minute after curling.

    8. Why do you recommend isometric exercises for abs in the bridge? I read somewhere that iso is good at maintaining muscles, but not good at building. For hypertrophy, would you recommend iso vs crunches and leg raises?

    9. I only have 1 hour to lift during the work week. Once the programming goes into moderate and high volume mode, i have trouble finishing up all 3 exercises in an hour. Would it be ok to move the 3d movement for some of the days into the fourth movement of weekend days?

    Thanks in advance!

  • #2
    TJ,

    Thanks for the post and I hope you're well

    1) I would not recommend doing more upper body work than lower body work unless there's a good reason. I think the bridge and hypertrophy templates are appropriately programmed from an exercise selection standpoint.

    2) We don't have a specific article on it, but it's discussed in our Programming Podcasts and you can see some free examples of it here https://www.barbellmedicine.com/peaking-template/

    3) Correct, they're fine. There are studies showing they're safe and, additionally, none showing harm. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313893/

    4) 2-3 minutes, usually.

    5) Start with the empty barbell.

    6) If there's a 1 minute rest, that's not really a superset. If you want to superset stuff for GPP- that's cool. I don't know if you need this level of nuance just yet, though.

    7) I think if you want to get the most out of your squats or curls, you probably shouldn't do curls in between your squats.

    8) I prefer isometric ab work, as this is there function during most lifts and tasks. Where did you read they weren't good for "building" abs??

    9) You can do that, yes.

    -Jordan
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Hey, thanks for the quick and full response, Jordan! Just two quick followups:

      1) "Q: I like to work upper body more than lower. Would it make sense to switch bench and press to be first movements for the day, rather than squat/DL that you usually have as exercise 1 most of the days? A: I would not recommend doing more upper body work than lower body work unless there's a good reason. I think the bridge and hypertrophy templates are appropriately programmed from an exercise selection standpoint."
      I think I didn't communicate the question well. Not asking about doing more upper body work than lower body. Just switching the first two exercises to start the day with bench or press, rather than squat or pull. So keeping all the same exercises, sets and reps, but just switching the order, to start the day with upper body work.

      8) "A: I prefer isometric ab work, as this is there function during most lifts and tasks. Where did you read they weren't good for "building" abs??"
      Admittedly, without a citation, but it was on Mayo clinic's site: https://www.mayoclinic.org/healthy-l...s/faq-20058186: "During isometric exercises, the muscle doesn't noticeably change length and the affected joint doesn't move. Isometric exercises help maintain strength. They can also build strength, but not effectively."

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      • #4
        TJ,

        Thanks for the reply

        1) I wouldn't switch the order of the exercises, no.

        2) Yea, the Mayo clinic is out to lunch on that one. Looks like isometric ab work generates about the same abdominal musculature recruitment, but not erector recruitment as a 6RM squat https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6006542/

        -Jordan
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

        Comment

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