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by os7borne 2343 days ago
What about stress on joints with such recovery method? My dad has had problems with his knee for a long time, he's done lot's of stuff to improve his situation. Whenever he tries lift, he feels great, but the stress affects him after some time. I know the solution you mentioned is what works best for you, but genuinely wondering if the stress acts negatively too.
2 comments
netfl0 2343 days ago
The philosophy of this approach is stress and adaptation. The adaptation is what yields the improvements in muscle, tendons, and ligaments. The adaptation does not occur without sufficient stress.

I had the same results as poster above. It’s pretty cool.

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frankish 2343 days ago
Basically what @netfl0 replied: stress, adapt, recover, rinse, and repeat.

Right now I follow a variation of the Texas Method, which is an intermediate program:

  Squat 5RM: 355 lbs
  Bench 5RM: 275 lbs
  Deadlift 5RM: 425 lbs
  Press 5RM: 165 lbs
Monday is volume day:

  1. 5x5 squats at 90% of 5RM (~325)
  2. 5x5 bench at 90% of 5RM (~235)
  3. 3x10+ SLDL at 225 lbs
Wednesday is recovery day:

  1. 2x5 squats at 65% of 5RM (~265)
  2. 3x5 press at 90% of 5RM (~135)
  3. 3x10+ pullups
Friday is intensity day:

  1. 5RM squats
  2. 5RM bench
  3. 5RM deadlift
I recommend Starting Strength program if a beginner [2].

Full disclosure, I overdue it a bit by:

  * doing BJJ on Tuesday, Thursday, and Saturday
  * biking to work about 5 miles each way
  * daily 16 - 24 hour intermittent fasting and lifting at the tail end of my fast even for 5RM PRs
Note that I added these on gradually and it is definitely difficult to maintain, but I always opt for the challenge and have been able to add 5-10 lbs to my 5RM weekly when I get quality sleep, stick to my routine, and don't drink (I'm more into edibles anyway). Still, I think these extras just goes to show how much stress/recover/adapt a body can take.

Highly recommend Mark Rippetoe's books Starting Strength [3] and Practical Programming [4]. He really knows what he's talking about. I also recommend Alan Thrall for easier access to improving your form on Youtube [5].

[1]: https://www.t-nation.com/training/texas-method

[2]: https://startingstrength.com/get-started/programs

[3]: https://aasgaardco.com/store/books-posters-dvd/books/startin...

[4]: https://aasgaardco.com/store/books-posters-dvd/books/practic...

[5]: https://www.youtube.com/user/athrall7

edit: formatting

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