Post by Michael on Jan 1, 2020 2:13:47 GMT
Not sure who knew Mike but I thought some would be interested in some of his ideas. Their mostly for bodyweight exercise.He was a good guy. I got these threw emails with Mike and thought why not share them. From what he told me, his two favorite fitness authors were Clarence Bass and Pavel. Anyway, hope someone finds this useful.
"Yes. I've given a few interviews. The one I did with Oskar Faarkrog is the most comprehensive. Here is the article that he wrote about me:
skinnyfattransformation.com/pull-ups-mike-joplin/ (It may take a minute to load.)
Actually, you will learn more about my method of training and nutrition if you read the Q & A comments below the article. The article is detailed, but I answer a lot of questions and go into even more detail with some of them. However, for some reason the Q & A section is not in order.
Basically, my training method has almost always been based on "effort." In other words, I don't usually limit my sets or (especially) my reps by following a specific number or numbers (like 3 sets of 10). If I'm in the middle of a set and I started the set with the "intention" of doing 10 reps, but realize that I can do more...then I do more and then finish the set with negative partials and static holds. With each muscle group, I like to start with the most difficult exercise, and work my way down to the easiest (with short rest breaks between sets). If I can do more than (let's say) 4 - 6 reps on the first set, the next time I will make the exercise more difficult (to keep it in that rep range). And on the last set, I may do as many as 25 reps...even 50...or more. And then I'll extend my set with short rest periods and additional reps...until I can only do one or two good form reps. And I always feel fresh at the end of my training session."
"Anyway to answer your question, my heavy and light routine is only one of many routines that I do. So, "No," I don't "always" use the heavy/light routine.
And I usually like to workout at least six times a week, but my training sessions are brief -- less than 30 minutes. Sometimes I like to work my lower body four times a week and my upper body two times a week. The reason is because my lower body (quads and hams) always need more work. It's easy for me to make gains with my upper body compared to my lower body. Everyone is different. So always structure your training methods and sessions around "your" needs.
I call my "string of numbers" a "series." Each series of numbers is correlated to a specific exercise. For example, let's take the diamond pushup (where my hands are close together). To begin with, I would set-up my "series" of numbers as follows: 1- 2 - 3 - 4 - 5. Each number represents a single "set." And I would rest double the rep number in seconds, like this: Do 1 rep and rest 2 seconds. Do 2 reps and rest 4 seconds. Do 3 reps and rest 6 seconds. Do 4 reps and rest 8 seconds. Do 5 reps and rest 10 seconds. I would try to repeat this series three times. Once I could do all five sets three times, I would then drop the number "1" and add a "6" at the end of the series for the next session: 2 - 3 - 4 - 5 - 6. And once I could do all of these sets three times, I would drop the number "2" and add a "7" at the end of the series. And (until I changed this exercise strategy), I would keep doing this. (sometimes I do only three sets, but increase the number of rounds to five).My routines always leave me "fresh" after a workout. I stimulate my muscles. I don't annihilate them"
I asked Mike this question about a book. Here's his answer: What do You like about ''Take Charge''? (Chaptr 2: Forget Heavy, Think Effort" This is what my whole bodyweight training program is about. This chapter is worth the price of the whole book. I've probably read this chapter 25 times.)"
Here are some questions I asked Mike: Hi Mike, I have a question or two for you when it comes to how you use Effort. Take pushups for example. After You're able to do a certain rep range do You change the variation to a harder one? Do You always try to progress? Or do you just go for the pump? What other routines have You used that You felt worked? Off the subject question, have you ever had to lose weight? If so how did You go about it?
Here are his answers:
"Pushups question:
(1) I like to keep my reps between 6 and 12. However, at times I will go as high as 20 to 100 for legs.
(2) Lets say that I can do 20 pushups fairly easy. To make the set more difficult I can do several things:
A. I can do 1-1/2 reps. I do a half rep from the bottom position to the mid-point and then do a full rep. I try to do this for 20 reps.
B. I can add more half reps. I can do 2, 3, or more half reps before each full rep.
C. I can also do dips before I do pushups, and then immediately do pushups.
D. I can also do 'chest flys' with straps, then dips, and then pushups.
(3) Remember, always work the "last negative rep" of each set with partial reps and with a static hold. THIS IS WHERE THE 'EFFORT'
COMES IN! I 'almost' always go for the 'pump' at the end of a set.
Regarding other routines, I like to do 'rest-pause' sets. For example, I'll do 10 pushups and finish the set with partials and a static hold. I'll then rest for a few seconds and try to do as many full reps as possible...rest some more and repeat until I can't do any more reps. After a few seconds rest, I finish the final negative rep with partials and a static hold.
Yes, I have had to lose weight. I've used Ori Hofmekler's 'Intermittent Fasting' nutrition protocol to lose weight and to gain weight. What helped me to lose 30 pounds one time was (throughout the day) juicing and eating "sugar-free jello with whipped cream." (This was only about 50 calories, but it kept me satisfied for a long time.) Then I would have one meal in the evening."
"Yes. I've given a few interviews. The one I did with Oskar Faarkrog is the most comprehensive. Here is the article that he wrote about me:
skinnyfattransformation.com/pull-ups-mike-joplin/ (It may take a minute to load.)
Actually, you will learn more about my method of training and nutrition if you read the Q & A comments below the article. The article is detailed, but I answer a lot of questions and go into even more detail with some of them. However, for some reason the Q & A section is not in order.
Basically, my training method has almost always been based on "effort." In other words, I don't usually limit my sets or (especially) my reps by following a specific number or numbers (like 3 sets of 10). If I'm in the middle of a set and I started the set with the "intention" of doing 10 reps, but realize that I can do more...then I do more and then finish the set with negative partials and static holds. With each muscle group, I like to start with the most difficult exercise, and work my way down to the easiest (with short rest breaks between sets). If I can do more than (let's say) 4 - 6 reps on the first set, the next time I will make the exercise more difficult (to keep it in that rep range). And on the last set, I may do as many as 25 reps...even 50...or more. And then I'll extend my set with short rest periods and additional reps...until I can only do one or two good form reps. And I always feel fresh at the end of my training session."
"Anyway to answer your question, my heavy and light routine is only one of many routines that I do. So, "No," I don't "always" use the heavy/light routine.
And I usually like to workout at least six times a week, but my training sessions are brief -- less than 30 minutes. Sometimes I like to work my lower body four times a week and my upper body two times a week. The reason is because my lower body (quads and hams) always need more work. It's easy for me to make gains with my upper body compared to my lower body. Everyone is different. So always structure your training methods and sessions around "your" needs.
I call my "string of numbers" a "series." Each series of numbers is correlated to a specific exercise. For example, let's take the diamond pushup (where my hands are close together). To begin with, I would set-up my "series" of numbers as follows: 1- 2 - 3 - 4 - 5. Each number represents a single "set." And I would rest double the rep number in seconds, like this: Do 1 rep and rest 2 seconds. Do 2 reps and rest 4 seconds. Do 3 reps and rest 6 seconds. Do 4 reps and rest 8 seconds. Do 5 reps and rest 10 seconds. I would try to repeat this series three times. Once I could do all five sets three times, I would then drop the number "1" and add a "6" at the end of the series for the next session: 2 - 3 - 4 - 5 - 6. And once I could do all of these sets three times, I would drop the number "2" and add a "7" at the end of the series. And (until I changed this exercise strategy), I would keep doing this. (sometimes I do only three sets, but increase the number of rounds to five).My routines always leave me "fresh" after a workout. I stimulate my muscles. I don't annihilate them"
I asked Mike this question about a book. Here's his answer: What do You like about ''Take Charge''? (Chaptr 2: Forget Heavy, Think Effort" This is what my whole bodyweight training program is about. This chapter is worth the price of the whole book. I've probably read this chapter 25 times.)"
Here are some questions I asked Mike: Hi Mike, I have a question or two for you when it comes to how you use Effort. Take pushups for example. After You're able to do a certain rep range do You change the variation to a harder one? Do You always try to progress? Or do you just go for the pump? What other routines have You used that You felt worked? Off the subject question, have you ever had to lose weight? If so how did You go about it?
Here are his answers:
"Pushups question:
(1) I like to keep my reps between 6 and 12. However, at times I will go as high as 20 to 100 for legs.
(2) Lets say that I can do 20 pushups fairly easy. To make the set more difficult I can do several things:
A. I can do 1-1/2 reps. I do a half rep from the bottom position to the mid-point and then do a full rep. I try to do this for 20 reps.
B. I can add more half reps. I can do 2, 3, or more half reps before each full rep.
C. I can also do dips before I do pushups, and then immediately do pushups.
D. I can also do 'chest flys' with straps, then dips, and then pushups.
(3) Remember, always work the "last negative rep" of each set with partial reps and with a static hold. THIS IS WHERE THE 'EFFORT'
COMES IN! I 'almost' always go for the 'pump' at the end of a set.
Regarding other routines, I like to do 'rest-pause' sets. For example, I'll do 10 pushups and finish the set with partials and a static hold. I'll then rest for a few seconds and try to do as many full reps as possible...rest some more and repeat until I can't do any more reps. After a few seconds rest, I finish the final negative rep with partials and a static hold.
Yes, I have had to lose weight. I've used Ori Hofmekler's 'Intermittent Fasting' nutrition protocol to lose weight and to gain weight. What helped me to lose 30 pounds one time was (throughout the day) juicing and eating "sugar-free jello with whipped cream." (This was only about 50 calories, but it kept me satisfied for a long time.) Then I would have one meal in the evening."
