Q&A - Natural Limits of Strength - Long Limbed Training - Quad Hypertrophy

[@sikastrength]

Leave your questions here!

[@jakobnolte7584]

First off, love the Q&A‘s. Thanks for doing them guys. Now, what are your thoughts on the use of metrics like INOL or k value for training program design?

[@amanansari1177]

1)I want to run the RTA program so basically I'll be training squats on Monday and Friday just wanted to know can i follow hypertrophy work for my chest and back on the remaining days like Tuesday and Thursday Or will it affect my squats 2) and second question is should i put my current 1rm in the rta program or should i lower the weight as the week 4 day 2 seems very difficult I had a 130kg pr on squats a month ago So just wanted to know should i put 1rm as 130 or 125kg?

[@RobMulligan-h9u]

Hey lads, I was just having a nosey at the Off-Season programmes on the app and I was wondering if you could run all 4 blocks one after the other as a kind of 16 week programme? Are they made to be run like that as it seems block 1 and 3 are much easier than 2 and 4, so was just wondering if they were written so that there is enough in blocks 1 and 3 to prepare you for 2 and 4. Thank you and love the Q&As!

[@tylerwillix7364]

For starts, you all have been the biggest help to my weightlifting since I started about a year ago, long live sikistan. Would weightlifting programming change (and assistance work) if you were doing a fat loss phase? Especially if trying to maintain maximal muscle mass?

[@powned147]

Love the content lads, any thoughts on grip training for BJJ, specifically in the gi? (spider guard is destoying my knuckles :D)

[@petru2213]

nothing like getting a sika strength notification while watching sika strength

[@LatimusChadimus]

Man...that is beautiful 😢 Living the life my guy 🤜🤛

[@Ryanv7x]

Facts!

[@jvizzle3141]

“The difference between you and the next person is vastly greater than the difference between you on drugs and off drugs.” - such an important insight New subscriber-loving your content

[@xHumanFacex]

So only 13% of a group of people who are highly committed and willing to pay someone to improve can squat over 180kg, and i guess a lot of them are around 100kg of BW... Watching social media 180kg shouldn't even be your last warm up before a working set of 5.

[@BafroMan101]

Gurph in the thumbnail looks like they thawed out a Neanderthal and gave him a skin fade, the missing link. It would explain the ridiculous squat strength.

[@ManOfEthnicity]

Having this to listen to made my 4x10 squats today just a little less chaotic.

[@Ryanv7x]

Thanks for answering my question gentlemen. Amazing content as always!

[@Yupppi]

Blasting Growth as hard as possible right now? Check. There was this weird moment were Gurph said "if you add 20 kg to your squat" and there was like a snap and suddenly both guys were grinning hard. And I'm not counting, but the number of times Gurph makes Fitz snort from holding back laughter is just great, the sneaky comedy bits are on point.

[@Davichiz]

If someone has a rib flare theres probably a high chance of them being natural chest breathers and then they'll have issues with bracing, they're usually only capable of nose breathing aswell. I didn't even know that was a thing till my partner started going the gym with me a couple years ago. I noticed she was incapable of breathing into her stomach. I'm a degen mouth breather so this tickled me.

[@reggie7716]

"Blasting the underside as hard ad possible..." 😂

[@kevindittler6524]

Interesting comment that Weightlifting does not generally improve life quality, that it is really for increased performance of another sport or to go to weightlifting championships competitions. I think that you might want to sit down with a few master lifters especially ones that have multi decades of lifting (guys like Michael Cohen who was a 1980 Olympian) to review the point that the value of the lifts is the personal experience that keeps you moving forward each day. I actually think that the lifts are more important personally to the individual that the results of a single competition. The value is of the work done to still be able to get the bar in the proper path and position to have a successful lift. That mentality is as important as anything especially as you get older. It is sooo funny how dismissive & apathetic the vast majority of younger lifters and coaches are. I can speak from vast decades of experience and the one factor that I am 100% positive about is that Father Time will get you also & there will come a time that you will have the realization of either you are a lifter because you love the personal challenge or you were just a tourist attraction for a while & your work put in is gone with the sands of time.

[@LatimusChadimus]

Sunday Funday SikaQ&A

[@johnbooker8512]

Great video

[@chc84]

Thinking on the "weighifting is not good for your health" chat. What would be the best Sika Strength programmes combination if you are doing weightlifting for fun, just as a hobby but you want to also do some strength and conditioning for health?

[@Yupppi]

To my understanding for general health you just want to walk a decent amount a day and lift some like once or twice a week and you'll get all the health related boxes checked. So basically weightlifting does more than necessary for health benefits. The thing is that it's not the best bang for your buck since it's so specialised, a lot of work and including injury risk. It's mainly skill work in comparison. For health the activity requirements are ridiculously small to someone who's recreationally doing sports. Your best bet is pretty much not sitting in place for more than something like one hour at a time if you live a decently active life if you are really serious about improving some known issues. Lifting doesn't quite produce health in terms of all cause mortality, but of course bigger lean tissue to bodyweight ratio is preferrable so it's not bad to have some hypertrophy work if that's what you're after, and drop extra bodyweight. Walking more seems to have a small slightly unique effect on lowering the fat% in relation to being active otherwise, it was observed that even in athletes adding some more steps was linked to slightly lower bodyfat%.

[@dalehall-bowden1083]

The section about the percentage of people squatting 180 is quite interesting. I have always been weak in the squat relative to my other lifts and I wonder if a lot of people that buy that kind of program are similar and want to try and boost their leg strength with a specific program. If only 13% of all lifters are doing 180 I’d be curious to know how few 45+ lifters there are squatting 180+. That is my age and I’m wondering if it is realistic I could get from 150 to 180 if I prioritised squatting for a few years now that I’m not doing competition lifts.

[@miguelmurillo3356]

How do you think about width of squat stance, how far out toes are pointed, and squat depth when thinking about the goal of increasing mobility while at the same time being able to push the high bar back squat?

[@amanansari1177]

1)I want to run the RTA program so basically I'll be training squats on Monday and Friday just wanted to know can i follow hypertrophy work for my chest and back on the remaining days like Tuesday and Thursday Or will it affect my squats 2) and second question is should i put my current 1rm in the rta program or should i lower the weight as the week 4 day 2 seems very difficult I had a 130kg pr on squats a month ago So just wanted to know should i put 1rm as 130 or 125kg?

[@skmotorcycles8123]

In all honesty what were your best lifts in the swuat deadlift snatch and clesn and jerk without PEDS thats if any of ye arent natural anymore. Clarence posted a video a while back stating his best squat was around 265kg 18 years old natural at circa 85-90kg.

[@christopherroberts2500]

It was 262.5kg if I remember rightly.

[@coulliebleu3422]

Clickbait Daire face #6, clickbait Eoin face #4

[@nd3546]

How much does the Deadlift carry over to the Clean/Snatch? I can only Clean about 55 % of my deadlift. Should I push my Deadlift higher or rather work on explosiveness (speed deadlift/pulls or jumps...) in order to improve my weightlifting numbers?

[@pinaattiohukainen]

You should probably improve your technique and your back squat. You probably don't need much extra explosiveness work since snatches and cleans already improve explosiveness

[@benjamingrunberg7807]

When I did my best clean (6kg pr), I didn't do cleans or deadlifts for 7 months. Only did 1 kg pr front squat a few weeks before. But when I increased my back squat by 7kg, my front squat increased by 5kg and deadlift by 6kg automatically but I couldn't clean 20kg under my pr. I think it is highly individual and depends on the form of the day. My snatch increased 15kg after I saw Akbar Djuraev's 205 snatch, then I understood snatch.

[@nd3546]

Thank you guys

[@tomriddle5986]

I have earned my right to my titles. One day we can sit down and I will explain to you why.

[@christopherseat9871]

Want big quads. Squattin everyday or 20 reps 2 times a week.

[@Tom-vu1wr]

😂