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There are loads of different ways to get stronger. Similarly, there are all sorts of different classifications of strength, whether you're a powerlifter, strongman, Olympic lifter, manual laborer, or just some random dude who wears his hat like Sylvester Stallone in 'Over the Top' and constantly seeks out arm wrestling matches in airports, bingo halls, or massage parlors. While there are general principles like progressive overload that govern how everyone gets stronger regardless of the chosen loading protocol, certain schemes are simply more effective than others when it comes to adding weight to the bar. Below, I put five such schemes under the microscope and highlight where they are wisely applied – or completely inappropriate. Poliquin Article on a wide range of topics from strength and muscle mass. Workout Systems: 5x5 Training. There are many other variations of the 5x5 program. Anyone have any more details on Pavel's 5X5 program other than you should keep the rest periods. Pavel doesn't use a 5x5 system like Bill Starr and Poliquin. 1 – Linear Periodization In kicking this point off, I should state emphatically that any form of periodization works better than no form of periodization. As with most things in life, throwing a bunch of shit on the wall to see what works is rarely an optimal way to get things done. Traditional linear periodization includes multiple phases in succession: muscular endurance, hypertrophy, strength, and power (although in the non-athletic realm, the power phase is usually skipped). The idea, in theory, was good for peaking athletes for a big event at the end of the power phase. There were a few problems, though: • One simply can't maintain proficiency in the qualities developed as he/she moves to subsequent phases. For instance, the strength developed in the first go-round would be largely lost by the time the athlete reached the hypertrophy portion of the second. Or, an athlete struggles to maintain muscle mass (hypertrophy) through the power phase. ![]() • Not all athletes have to peak for a specific event; more commonly, athletes have long, grueling competitive seasons. So, which phase do you use during the season? • Just imagine how your joints would feel if you ONLY trained for strength during an entire training session for an entire phase of your training. Think you might be a little banged up? Some people have tried to throw out the argument that linear periodization is a good fit for beginners because the endurance phase gives them a chance to get in plenty of practice reps and build up connective tissue strength, but I couldn't disagree more. What does a beginner look like on a set of 12-15 reps of squats or deadlifts? Maybe the first 4-5 look good, and then he/she is just engraining faulty movement patterns for the latter two thirds of the set. ![]() Crazy fatigue is not what you want when you're trying to teach technique and get someone started on the right foot. Summing up, linear periodization might be better than nothing, but that still doesn't make it an effective approach for beginners or more experienced lifters looking to get bigger, stronger, or both. Stick to nonlinear modalities and you'll be much better off; trust me. 2 – 5x5 The 5x5 approach is one that's gained a lot of popularity in a 'resurgence' since it was originally introduced quite some time ago. Fact is, it's so popular that some folks use it exclusively.all the time.for their entire lives. Sadly, I'm not joking. First, let's talk about the good. The 5x5 approach is an effective modality for taking beginners to the intermediate stage. If you've spent your entire life doing 3x10-12 (as most people do when they start lifting based on what they read in the bodybuilding magazines), moving to a lower rep-range clearly makes sense as an avenue for continued progress beyond the 'newbie gains.' Not progressing to these heavier sets of 4-7 reps is, in my eyes, one of the biggest mistakes novice lifters make in their first year of training. This is true whether the goal is size or strength (or both). So, to that end, I think 5x5 is an excellent option in your first two years of lifting; it gives you plenty of volume to stimulate muscle growth, forces you to work at a higher percentage, and allows for enough repeated efforts to continue to build the movement efficiency it takes to get stronger. Unfortunately, many folks stop there and 5x5 becomes like that first girlfriend in high school who let you get your grope on before dumping your sorry ass; it felt right, so you just can't seem to let her go. I can say without wavering that in all my experience of coaching athletes and fitness enthusiasts, the biggest mistake that intermediate lifters make on their road to getting stronger is not working below five reps on the main strength exercises. If you look at the research on the 'evolution' of a lifter, you get a clear picture that intensity – and not volume – is the factor that governs how sustainable progress is over a training career. Untrained lifters can improve strength with as little as 40% of their 1-rep max. In other words, if your naturally well-built friend could (theoretically) squat 225-230 pounds on his first day of training, he could likely improve his squat by just 'practicing' with the bar and a 25-pounder on each side. As he gets more experienced, though, that minimum threshold for strength improvements goes up to 70% of 1RM in intermediate lifters (roughly a 12-15 RM load for most lifters). Eventually, you'll need at least 85-90% of 1RM in advanced lifters to get any sort of a strength gain (or even strength maintenance). Ed Svoboda (ES) We are sitting down with Greg Fishman, Chicago based tenor Saxophonist, educator, and composer.Today is June 8th, 2005. The new book, Jazz Saxophone Etudes is getting rave reviews. Each volume of Jazz Saxophone Etudes includes twelve etudes and two play-along CDs. Saxophonist Greg Fishman demonstrates each etude on both alto and tenor, backed by a world-class rhythm section featuring pianist Dennis Luxion, bassist Eric Hochberg, and drummer Phil Gratteau. I was recently asked to review the book Jazz Guitar Etudes by Chicago-based saxophonist Greg Fishman on my blog. It's a really wonderful book that has been adapted from his earlier Jazz Saxophone Etudes book with help from guitarist Mike Allemana. I've had a blast working with it! If you or your students want to work on getting more of that horn-style phrasing into your playing the book will really help. The full review and a youtube video of Mike Allemana playing one of the etudes here: Sorry if this sounds a little self-promotional. I really do dig the book, and encourage you to check it out! The book is very good, however I prefer the saxophone phrasing rather than the guitar version phrasing. Listen to both versions on the CD and work out how to get the best articulation and phrasing. Use the guitar tab as a start, just as they recommend in the book. State Street is a great Rhythm Changes improvisation/etude. I find that playing it a bit slower (around 200 bpm) and keeping more of the phrasing is preferable to playing it like a machine gun. There is plenty of useful advice on using the etudes to develop your playing, no matter what level you are. Well, so let's talk articulation and phrasing on the guitar, since that's something I specifically have worked on in the past 6 months. I've been working out of the Dale Bruning book, and the overall idea there is to alter your fingerings so that you slur into each beat, particularly beats 1 & 3. This took me a while to get, because I had to throw out a lot of my old scale fingerings, but I can now pretty convincingly play all the modes of major, the blues scales, the 1st and 7th modes of melodic minor, and the harmonic minor scale with a swing inflection. It was frustrating while going though it, but ultimately worthwhile, since it freed me from the rigidity of staying in one particular 'box' on the fretboard (ingrained into me from years of classical training). I achieve the slurs in one of a few ways. I either slide up or down the neck into the next note (almost always a single fret); I slur (hammer-ons and/or pull-offs); and I take care not to pick every note; I try to pick only on the offbeats (not always possible). Sometimes the realities of the fretboard get in the way, and I 'break' the swing feel, particularly when crossing strings. But for the most part, it's had a positive effect on my sound. I had one of the board members of my jury last semester comment on this aspect of my playing, which I took as a compliment. I've been transcribing a lot of Charlie Parker heads and solos lately, and I've noticed a definite difference (between now and half a year ago) in the way I approach my fingerings. ![]() I search for a lot of ways to finger things now, instead of being stuck in one spot. And I'm not afraid to move my hand position around anymore, which is quite freeing. So, what exactly is it that is recommended in these books for the guitarist to do in order to get 'horn-like' phrases, beyond what I'm already doing? FatJeff - that is exactly what I meant by working out your own fingerings, in particular the use of hammer-ons, hammer-offs and slides. It is a good idea to start with picking only on the upbeats, or where this is impractical, you can emphasise the upbeat by picking slightly harder on each upbeat. A word of caution however, once you have this swing feel down, then you need to let your musical ear tell you what to emphasise with articulation and what not, irrespective of whether it is an upbeat or not. Charlie Parker did this all the time, with unusual (for the time) articulation and emphasis. The book recommends that you copy the horn phrasing - I do this by listening closely to the saxophone part and copying first of all, then forgetting about it and just playing. There is no short cut. Transcribing Parker solos is a great way to get a jazz feel. Just remember to develop your own feel. Playing Parker heads such as Anthropology and/or Ornithology is also good - I find that I move about the fingerboard to provide the emphasis, articulation and sound that I want just as you stated. Perhaps the greatest benefit from etudes such as those of Greg Fishman is that you are playing music and not scales when doing this. This in my opinion makes it much easier to feel the articulation and to avoid mechanical playing. All the best, Bill. Speed Devils. Play PS 3 Games On PC Free Full Speed. Playable Games With This Emulator Man thisz isnt working it says 'The system software cannot be run correctly. Free Download WWE 2013 Special Edition PC Game Direct link. About PlayStation ®3 system software update version 4.82 (including 4.80 and 4.81) PS3™ system software version 4.82 was released on November 14, 2017. Version 4.82 adds or updates the following features. 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