Q&A - Nutrition is A Mess, Improving Your Squat, Russian Squat Routine Critique, Long Term Strength

[@sikastrength]

Ask questions here!

[@froggy3496]

How do you know if you're progressing at a good pace? I've been starting to doubt some things from my coach, and whilst I have progressed in this year working with him, I think the numbers are going up very slow

[@Adamhasreadabook]

I can do 5 reps by 5 sets of dips with 50kg extra at a bw of 85 but i can barely break 4 reps at 100kg in the bp. problem? if so what do?

[@pablorodriguez4412]

I started weightlifting like 3 years ago. I've been following a couple of oly lifting programs for the past 2 years but haven't made much progress with my numbers. I've got technical feedback from experienced people, and I don't consider my technique perfect, but it's decent, so I believe I'm stuck because of a lack of strength. My best BS is 120kg and can barely strict press 45kg, which is very low for an 85kg 24-year-old man. Which would be the best workaround to fix this strength problem, to keep pushing the oly lifts or try to build a good general strength foundation?

[@clarkdowns3913]

I understand that the pallof press is to train resistance against rotational force, is there really that much rotational force in the back squat? In daily life? Mostly I just hate pallof presses.

[@yahyakahya5326]

Do you guys think that when doing these periods of not pushing the squat but concentrating on hypertrophy a volume day / intensity day approach could work? Or how you guys program these periods?

[@franciscovencedor1785]

No Russian Squat Routine = Toshiki's 5X5 5 days a week.

[@utkarsh2746]

No joke, 5*5 deadlifts 5-6 days a week + 20 rep squats put more muscle on my frame than any program I have ever tried. (Besides D-bol, this stuff is different) Combined with 6-10 eggs a day and 1.5 liters of milk.

[@froggy3496]

​@@utkarsh2746bro took all the tiktok advice and put it together

[@natrumphos8484]

@@utkarsh2746khaali DBol? 😂

[@utkarsh2746]

@@natrumphos8484 Yep, not messing with injections for now but maybe sometime in the future. I tried some undecanoate test pills a while back but their absorption rate is very low.

[@utkarsh2746]

@@ddwfw The fatigue was insane and having to almost throw up every night during dinner became kind of a habit but hey the program worked! From 65 kgs to 77 kgs, even if half of that was lean muscle that is still a lot.

[@chc84]

"we all know how vital the bicep is in terms of shoulder health" I actually didn't know this. Had been ignoring all the bicep curls on my programme :'D can you explain a bit more about this in next Q&A?

[@Yupppi]

It might be related to one attachment site of bicep being so that it can also contribute to shoulder flexion. Just my guess.

[@Bill-sp8rm]

Both heads of the bicep attach to the scapula. The long head attaches through a groove on the humeral head and at the superior labrum. A SLAP tear, common injury for overhead athletes, is the labrum separating from the glenoid fossa, which also means the long bicep tendon separates as well. The way the long head attaches means that the biceps aid in humeral depression and stability. The short head plays a part as well, just not as major, as it attaches to the coracoid process, where the clavicle also attaches. All this means that while not a prime mover of the shoulder, the biceps do play a role in the stability and movement of the shoulder girdle such as humeral flexion. If you fix one end of a muscle, in this case the distal portion of the bicep at the elbow, then the muscles act on the other end, the scapula.

[@johnbooker8512]

So you're telling me the heavy incline curls I do twice a week out of vanity actually help my shoulders? :PPP

[@chc84]

Amazing, thank you so much! ​@@Bill-sp8rm

[@chc84]

At what point does what you're saying about periodisation and alternating between, strength, maintenance and hypertrophy block apply to newer lifters. In your first few years should you already be implementing this or should you be doing a more simple progressive overload until you reach a certain level of strength?

[@yahyakahya5326]

It's too late, i'm on week 6 of russian routine

[@phil3kyuubi78]

One of my favorite programs 😂😂 Did it for bench too.

[@yahyakahya5326]

@@phil3kyuubi78 how did it go

[@ryanoconnell6617]

I would consider Stan Efferding the sika strength of the nutrition world 🗿

[@sikastrength]

I FORGOT ABOUT STAN!

[@TheLyingFigure]

I was gonna comment this too the vertical diet is always my recommendation when someone has a knowledge of nutrition

[@christopherseat9871]

5x5 is all you need. 20 rep would be suggested for stimulus and conditioning.

[@clarkdowns3913]

Thanks for the answer to my question, my take away is that I need a boatload of PEDs while I'm cutting bodyweight. Cheers. 23:22

[@aperson6505]

I increasingly think the general advice to have a well balanced diet you get at school is the correct dieting method for the vast majority of people including highly active individuals

[@dylan_shannon]

Elite as always! Thanks boys!

[@jakecolburn1732]

Fantastic as always thx!

[@desmond42069]

I will be doing Russian Squat Program pretty soon, I like squatting and I like testing squat programs for fun. I just finished Clarence Kennedy's Squat Program and it was pretty cool (quite difficult), let's hope I won't get injured during the Russian Squat Program since so many people apparently got injured. If anyone got any other cool Squat Programs, I'd like to hear about them,

[@danielghesquiere2011]

Literally finished the Russian Squat program last week.... Added 80lbs to my 1rm but I understand estimated my 1rm but a lot. Do advise.

[@angusroewl7206]

Question for the next QnA lads! Ive heard gurph talk alot about programming to improve the snatch and clean&jerk using a basic model of 8ish weeks, starting around 50% for triples and gradually working your way up the intensities at the end of the block. How do I reconcile this with all the info of a classical model of periodisation, (accumulation, strength, peak)? Can the programming gurph describes be run in perpetuity? Is there a point in a persons training where it becomes necessary to remove priority from the snatch/clean to focus on volume in order to snatch and clean more down the line? Should the average intermediate be worried about a 'phasic' training structure or is hat time better spent snatching and cleaning more? Thanks a bunch lads! This qna content is premium!

[@raffijessie]

On the topic for nutrition, Talon Fitness is a channel that’s been great for guiding my decision on what foods to include in my diet. Best of all the videos are made in a tier list format and of course all information backed by the most recent studies.

[@Adam-cx1cz]

I ran two cycles of the Russian squat routine and took my squat from 160ish to 190kg. I think I respond well to higher frequency squatting though

[@dgeig81321]

Thanks for answering my question!

[@LatimusChadimus]

Nutrition is pretty simple, in that it is individualistic. Most people have great success doing the Elimination Diet where they eat nothing but red meat and slowly introduce non leafy vegetables fruits and other sources of protein and you have to pay attention to what might inflame you, what might make you sick, what is really hard for you to digest, and what you actually like. I don't eat pork and I don't eat shellfish, I only eat certain vegetables and just about every fruit and if you have one individual movement at a time and it is of good color and texture, and it's really easy to pass, you're probably doing something right. But I will give a tip that if you deal with a million little pieces, maybe eat some raw onions periodically or drink some kombucha periodically and try to fix your gut health. Yes avoid leafy vegetables because of what they can do to your gut lining call Mom but some people have that same issue with whole grain, beans and certain fruit and vegetable skin so again you're going to have to eliminate everything but red meat and slowly start adding things back in to see what actually works for you. Everybody is different. You can also take a genetic test and see what your body actually can and cannot process properly but that can be pricey so do the simple thing that takes a month or more of time to figure out if you are completely honest with yourself

[@jonmatrix9008]

Thank you for the response lads. Yes, I'm currently using the strongman lifts at the end of the training week and focusing on my front squats, push presses and other barbell movements earlier in the week.

[@dughallaitken7783]

Love the Q&A's Boys.

[@squatrx]

I've been saying for well over a decade to the zero people listening that Smolov is crap. Total crap. It's never done anything but hurt me.

[@gerrylamontagne2214]

Have you guys not seen biolayne? Gotta be one of the best voices on nutrition.

[@Ifinkthere4iam]

Hey lads, not sure whats up, but when i go to listen to your audio on Spotify it says "Sorry, thats not currently available in your region." Is that you being sencored, or me?

[@olibates6586]

Me too, same for my friend also

[@IgnatiusCheese]

If you wanna train like a strongman for grappling you can do rows and presses with a log. Sandbag training

[@olindblo]

Q for next Q&A My sport requires a lot of standing leg abduction without “cheating” the movement through hip external rotation. I have noticed that back squats haven’t helped much with this, even if they have transformed every other area of my game. Are there any honest, linearly progressable compound lifts that would transfer better to standing leg abduction? Unweighted leg raises have plateaued, and cable/weighted abduction feels unproductive.

[@alanrastelli]

Nutrition Made Simple on KZbin.

[@teiwaztim1482]

I'm never able to catch you lads during the stream, so I must ask a question: when I'm snatching [not a clean issue] I can pull much higher and longer with just extension, meaning I find it hard to "jump." every time my feet leave the floor, it's out in front. whenever I just extend high, I catch perfect. this begins at 85%. help lads!! we love you lot here in the appalachian mountains. I share the news show with all the mates, every week. now they are sharing out further. cheers!!

[@teiwaztim1482]

I know the ministry of sikastan likely won't read this, but maybe someone else can point me in the right direction?

[@angusroewl7206]

If you snatch with better technique and higher weight while cueing yourself to just 'extend high' then just do it. Do you believe that you *must* jump and have loud feet for it to be a good snatch? Technique is individualistic. The Chinese weightlifters almost never jump, yet they smash world records (drugs non-withstanding). There's absolutely nothing that says you have to have loud feet in order to snatch well. Hope this helps!

[@teiwaztim1482]

@angusroewl7206 no, but I want to "follow the technical model. " there is, something missing and, though I'm just a hobbyist, I'd rather do it like they've been doing it for 1000 years.

[@angusroewl7206]

@@teiwaztim1482 unfortunately, this is just a misconception. There is no 'technical model' or a 'correct' way to lift that has been done for years. There are hundreds of technical models, (China, Romania, Russia, German etc etc) all these countries have distinct technical models. The 'correct' way to lift is how you lift the most weight with the best form. If limiting your foot movement to extend higher (and thats something you can do consistently) does that for you, then that's the best technique for you.

[@jakecolburn1732]

When do they typically stream?

[@zachboskovich6616]

Who is the Sika Strength of Nutrition?

[@leprechaunOG1971]

Dr. Layne Norton for nutrition.

[@christianlillelund2239]

Layne Norton gives really good nutrition advice backed by research.

[@RobBerks]

Lads these aren’t going to replace the shit talks now?!

[@LatimusChadimus]

Ayyyyyyyyy

[@AnthonyGarcia-sy3yk]

Wait where are all the people I have a back and forward about this topic on the video before,,,, hello goofs... Russia squat program ,, make your worse on the long run ,,unless you are on the veterinary supplement.

[@KwisBwown]

😂😂😂😂🫡🫡🫡🫡 Thank you once again lads appreciate the comment being answered and all your insightful hard work 💖

[@evgenypiunov4683]

Wtf do you mean Russian squat routine? 5x5 5 days a week? By the '90s, Russia already had a pretty good variety of programs and trainers with their own approaches and methods. I’ve never heard of a program that has you doing squats 5x5 all week ))) Maybe it’s just a joke. For real? What year is this program from, the '80s? )) I’m Russian myself )) By the '90s, Russia already had tons of different programs and trainers with their own methods and approaches.