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Thoughts on Alphadestiny's novice program?

OvermanInTheMaking99
October 27, 2017
2 upvotes
/r/askTRP
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Post Information
Title Thoughts on Alphadestiny's novice program?
Author

OvermanInTheMaking99
Upvotes 2
Comments 13
Date October 27, 2017 12:44 PM UTC
(8 years ago)
Subreddit Posted in /r/askTRP
Original Link https://old.reddit.com/r/asktrp/comments/792zj3/thoughts_on_alphadestinys_novice_program/
Archive Link https://theredarchive.com/r/askTRP/thoughts-on-alphadestinys-novice-program.117071
https://theredarchive.com/post/117071
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Comments

[–]HardLessontoLearn5 points6 points7 points 8 years ago (5 children) | Copy Link

It's a decent progression. Really just looks like he took strong lifts and edited it a bit.

I like the addition of weighted planks. I find them a be a good burn out at the end of a workout.

If you go with alphadestiny, I'd encourage you to do traditional bench over floor press and traditional squats over box squats. Floor press limits the range of movement. While box squats can be a great tool to focus on specific aspects of your squat, I would never recommend foregoing traditional squat altogether. You need to learn mobility, motor control, and explosion out of the hole in a squat unassisted by a box.

[–]0riginal_c0ntent3 points4 points5 points 8 years ago (4 children) | Copy Link

Sorry to say it but you are absolutley wrong. He took the Box Squat and the floor press ON PURPOSE over the other two. Go back and watch his videos, because you clearly didnt. And btw, its not limited ROM, its explosive power, by interrupting the tension at the bottom of your lift, forcing you to build dead stop strength. The Squat concerned: Louie Simmons, americas greatest powerlifting coach who trained the strongest squaters in the world let his lifters all do Box Squats. They never did the conventional Squat in training. And the boxsquat builds great mobility in your hip and glutes since you sit back and not down.

[–]HardLessontoLearn1 point2 points3 points 8 years ago (2 children) | Copy Link

Your comment is a bit harsh for something that is only partially correct.

I'm certain Alphadestiny chose the lifts with a rhyme and reason that make sense to him. I'd hate anyone following a program otherwise.

Regardless of advantages to floor press (and I can agree there are some), you can't argue that it's a limited ROM. The floor blocks elbows from going lower, that's limited ROM right there. Now whether or not that limitation and the change in the exercise due to the limitation are positive or negative is another discussion. Personally, I find floor press to be primarily a tricep exercise as the part of the traditional bench press ROM that targets pecs the most is missing.

Regarding box squats- as I said, I believe them to be a great tool. For beginners, they can help with form and help develop the required posterior chain strength to properly execute a back squat. For experienced lifters, they can really help in producing increased strength and power, in large part because of what you've stated in requiring a dead-stop that breaks the stretch-shortening cycle. For any experienced lifter hitting plateaus in his/her squats, box squats would be my top recommendation.

However, I still believe that traditional back squats shouldn't be altogether replaced with box squats. This may come down to you and I having different biases in powerlifting (as you mentioned) vs oly lifting. Personally, I don't believe that someone only using box squats is developing his/her lower back and abs as much as could be achieved using traditional squats (on the other hand I think box squats are a great resource for oly lifters who can typically benefit from further developing their posterior chain). I also think, as I said, that it's important to use traditional back squats for mobility, motor control, and power out of the hole, but those things aren't as important in powerlifting.

[–]0riginal_c0ntent0 points1 point2 points 8 years ago (1 child) | Copy Link

Alright. You may be right that the floo press has limited ROM. But for that you have to close grip bench press and the paused overhead press, which both work you pecs (upper and lower). So why would you include regular bench as well. Regarding the box Squat, I agree to all your aspects, exept the last one. As I said before, when box squatting correctly, one sits back on the box and not down, which greatly increases flexibilty and explosive power. Secondly, the box Squat is less taxing on your endurance and allows you to recover faster and resting shorter (the benefits of that you probably know already) I think that Alex has more knowledge and experience than we both do, so I stick with the programm he wrote and rather not change anything about it. And lastly i was a little rude because you said you “encourage“ others to change the programm. Maybe it was just a bad choice of words. But if not, anyone should decide themselves if they want to change anything about the programm.

[–]HardLessontoLearn0 points1 point2 points 8 years ago (0 children) | Copy Link

You said I was "absolutely wrong" because I said I "encouraged" others to do something in a thread asking opinions? That makes no damn sense, but I do appreciate the admission and transparency. I could see you thinking I wasn't allowing space for someone to decide for themselves what to do if I'd said something like "alphadestiny' program is absolutely wrong", but I wasn't the one throwing around those absolutes.

As I said previously, much of this comes down to goals. Without those aligned, you and I are evaluating the program from different perspectives and using words to mean different things. I come from an Olympic lifting background. When I talk about flexibility and explosive power out of the hole, I'm talking about something different than your powerlifting (I assume) background. You're talking about building explosive power by breaking the stretch-shortening cycle in box squats, and I'm talking about learning to maximize that exact cycle as a valuable/necessary resource in completing lifts, especially complex lifts. In this case, box squats or pause squats can help in building that explosive strength, but I wouldn't trust someone to harness it in an olympic lift with proper form if he/she hadn't trained with traditional back squats. Further, the box squat's lower tax on endurance that you discuss is the same aspect that, from my view, means loss in time under tension and lower use of slow-twitch muscle fibers that could both be used to increase stabilization and muscle development.

I suppose the question asked in the beginning should've been what OP desires to achieve with the program. If nothing else, I think it sounds like you and I both have experience in our given areas and the discussion proves that a program needs to fit the user's objectives. The same program or lifts can be viewed very differently by two people experienced in different goals.

[–]Alexisvnc0 points1 point2 points 8 years ago (0 children) | Copy Link

Louie Simmons, americas greatest powerlifting coach who trained the strongest squaters in the world

lmao you're a dickrider. Louie is far off from being the greatest powerlifting coach and his clients are not the strongest squatters in the world. Multiply is a fucking joke.

With that being sad, box squat does not replace the regular squat ever. Yes, a beginner would get more size gains doing the box squat since it's easier to learn and overload in a matter of weeks but choosing the regular squat and learning the proper movement from the get go is the best way to maximize gains in the long run.

[–]TRPAndNofapGotMeLaid 4 points5 points6 points 8 years ago (0 children) | Copy Link

Bullshit psuedoscience marketing.

Until you can squat 315, bench 225, deadlift 405 and do like 10-15 reps of BW chinups you shouldnt be concerned with anything else but those lifts and maybe 2 or 3 accessory movements.

[–]Endorsed Contributor: "The Court Jester"GayLubeOil2 points3 points4 points 8 years ago (5 children) | Copy Link

Until you get your mobility issues under control you have no business squating to depth or deadlifting heavy as you will definitely fuck your shit especially if your north of 35.

[–]HardLessontoLearn0 points1 point2 points 8 years ago (0 children) | Copy Link

I guess I didn't see OP saying anything about mobility issues. Was it in an older post?

[–]OvermanInTheMaking99 0 points1 point2 points 8 years ago (3 children) | Copy Link

By 'you', are you making a general statement or specifically addressing me?

[–]Endorsed Contributor: "The Court Jester"GayLubeOil1 point2 points3 points 8 years ago (1 child) | Copy Link

I've have no idea what you look like or how you move. Infer my answer from that statement.

[–]OvermanInTheMaking99 2 points3 points4 points 8 years ago (0 children) | Copy Link

Just checking I wasn't being stalked

[–]HardLessontoLearn2 points3 points4 points 8 years ago (0 children) | Copy Link

He's just trying to sound authoritative and make sure you and everyone else here knows he lifts.

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