Har ett dokument av en kar som har gått over de fleste spørsmåla som har blitt stilt til Brian Siders, på hans hjemmeside, som Siders har svart på. Den hjemmesiden er ikke lenger operativ tror jeg. Funker den hos dere?
www.briansiders.comPrøvde å kopiere hele dokumentet, men det var ett slikt PDF dokument så det var ganske rotete. (Fint i selve dokumentet da.
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Her er litt snadder fra dokumentet som er på rundt 14 fulle sider. (Noen år gammle spørsmål og svar, men uansett..
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Q. So what’s your PR in the raw bench?
A. I have never done a max single raw (at least is the past several years). My PR’s include
556 for 8, 600 for 5 and 630 for 8 sets of 3
(630 lbs er 285 kg. Altså, 8x3 på 285 kg. i benk uten skjorte!)Q. Do you ever train calves?
A. I train calves about as often as I drink alcohol. Hardly ever. I do drink after the worlds and
usually after the nationals, but that’s about it. When I was in college I would drink all the time
and looking back it seemed to really mess up my recovery between workouts.
Q. I was wondering how long does your workout sessions last? and your recent workout post
you deadlifted and two days later you squatted. Does this affect your recovery?
A. Each workout averages around 3 hours, which includes stretching, warming up, etc. Most
bench days take less time. Strongman training days take longer, because I have to stop, go to
another facility, and then do the strongman events. That is why I have been doing a lot of the
strongman training on bench days. I have more time. Typically I do squats and deadlifts 3
times per week, but I have only been squatting twice per week the past two weeks because of
extra strongman training that involves the legs, such as the farmers walk. But, no that does
not affect my recovery. I have adapted to this volume over the past 8 years.
Q. How do you taper off your training before a meet and how far out is your heaviest
workout?
A. My heaviest workouts are typically done two weeks out from a meet and my last heavy
workout is done 7 days out.
Q. I'm trying to figure out why you do what you do. Some days you do back two days in a
row, what kind of program are you using? I'm curious because I'm also a single-ply guy who
has built up to handle volume (not as much as you) and want to tailor my program to what you
are doing. I currently use a medium-volume Westside, but I'm also open to suggestions. I'm
just curious about what you do; I hope that you can help out a fellow lifter. I think it’s awesome
what you have done in the IPF and I hope you fully exhaust your potential in the WPO before
you start winning titles in the WPO.
A. I currently use the HIT method, which consists of very short but intense
workouts...Seriously; my training is based on a combination of western routines combined
with high volume European/ Russian routines. The volume is similar to the latter, but instead of performing the BP 4 times a week (i.e. Sheiko); I will hit the same frequency but add in a
greater number of varieties in regards to training different movements, instead of doing each
competition lift several times per week. Each workout is set up pretty simple, where at each
workout I try to hit a minimum of 12 exercises. The first 4 exercises serve as a warm up, work
for neglected areas, prehab or rehab, and to increase conditioning and work capacity. When I
first started doing this, the initial movements would affect (negatively) my core movements,
but now they do not. Exercises 5 through 8 typically are core movements that either consists
of the completion lift, a variation of the lift, or some compound movement that aids in
increasing the competition lift. The last 4 exercises are assistance exercises that work the
individual muscle groups involved in the competition lift. It has taken around 9 years to work
up to this type of volume and capacity. I have no specific system (it is a combination of many
with my own twists), just a long process of trial and error combined with endless hours in the
gym.
