Tom Mutaffis Q&A

[GreggNJ]

Tom,

Great thread here! I've got a pretty easy question for you. I would really like to train with guys who are strongmen or powerlifters. At some point I would love to compete in at least one competition, but I'm not at that point yet.

My question is, can you recommend a gym in NJ that would be good for this training? I'm on the western side of the state, in Hunterdon County. I'm not opposed to traveling a little bit, but not too much if I were to switch gyms completely.

Thanks in advance,
Gregg

[[R_H]]

R_H,

You can do Farmers/Trap Bar Deadlift on a weekly basis if you use it as your primary deadlifting movement and have a progression template that will allow for enough recovery (5/3/1 works well for some people).

With regard to your gym training you may want to train Tuesday/Thursday instead of Wednesday/Friday, this would give you an extra day of rest before your strongman workout and one day of rest following your workout should be sufficient as long as the first gym day is an Upper Body day.

I have a couple of modified 5/3/1 spreadsheets that a friend of mine put together and I would be happy to post them here if you would like. They were basically created to accommodate strongman training. Let me know if you would like for me to post them.

Do you have any video of your yoke or farmers walk? I may be able to help you with the technique.

Hi Tom, thanks for replying.

I've moved closer to school, and for the time being, I'm training at the school's gym, which is pretty barebones (no access to implements or trap bar). I've gone back to linear progression, because I'm eating and sleeping more (I'm getting at least 7 hours a night now). I ended up training Tuesday/Thursday/Sunday, which is working out fairly well, especially Sunday (gym is basically empty).

My program now is:

squat: warmup (1x5@45%, 1x3@65%, 1x3@85%, 1x2@95%), then 3x5@working weight, then 5x2@110% of my working weight (3s pause in the hole if I'm in a rack with safety bars).

DL: similar to squat, but warmup starts at 65% and I only do 1x5 with the working weight

I haven't done any pressing in a while, I should start again, but I'll probably end up doing something similar. (I'll give Tues: squat, press; Thurs: squat, snatch grip DL/pendlay row; Sun: squat, DL a try)

5/3/1, or at least the BBB template wasn't working for me, the volume was way too much and at the end of each squatting or DLing session my sciatica flared up.

[Bosshogg300]

After reading about ten or so different articles about strongman training I have taken what I have found and tried to formulate the best spilt I know how to, i am trying and get something in line for this week so I can start so heres what I have so far , the only thing Im not to sure on is the rep scheme and how many sets, i saw a post on bb.com you left on your training and you stated for the main movements you do 3-5 reps and for the next compound movement you do 5-8 reps, and the rest of the workout you use 8-12 reps, and with the smaller muscle groups you use dropsets and supersets,i am wondering if these rep ranges, dropsets, and supersets are what i should do. Also i am not entirely sure how to set up my Strongman training events, so i put down Alternating volume and power work each week so if this method is good then let me know put if not then could you help with this aswell, thanks Ed

Monday (Chest, Triceps, Shoulders)
Reg bench
Db press / incline bench
Pushdowns/dips
Skull crushers/db extensions
Shoulder press /Bent over rear delt raise

Tuesday (Legs, Back, Abs, and Grip training)
Squat or Deads- rotating lifts each week, along with rotating rep schemes each week
Leg press, stiff legs, or zercher squats
Cable rows/ incline t bar rows
Lat pulls/ pull-ups
Sit-ups, knee raises

Wednesday-Rest & light cardio and stretching

Thursday- Overhead event training, Traps, triceps and biceps
Log press, axle press, or push press
Heavy barbell shrugs or high pulls
Triceps pushdowns (moderate weight)
Alternating curls
Hammer curls

Friday- Rest and Light cardio and stretching

Saturday- strongman events Alternating volume and power work each week

[Tom Mutaffis]

I wanted to update this thread since I have now decided to offer custom programs which will be a lot more comprehensive than what I have posted in this thread. Each program includes a phone consultation and detailed training information including weights, sets, reps, and training template. Additional coaching is also available for ongoing training, diet information, and nutritional supplements.

http://mutaffis.wordpress.com/training-programs/

For basic or general training questions I will still answer those here.

[Tom Mutaffis]

Going to bump this thread in case anyone is interested in discussing their training/nutrition/supplements/etc.

[chris mason]

Great idea Tom!

[Whoopipally]

Tom: What is your view as far as 'eating times' go? I've heard multiple stances ranging from "As long as one eats the appropriate amount of calories and macros, the timing isn't that imperative" to "Not eating at least x amount of meals a day can lead to negative effects including greater fat deposition."

[Tom Mutaffis]

Tom: What is your view as far as 'eating times' go? I've heard multiple stances ranging from "As long as one eats the appropriate amount of calories and macros, the timing isn't that imperative" to "Not eating at least x amount of meals a day can lead to negative effects including greater fat deposition."

My view on 'eating times' and meal breakdown is that you should consider the maco-nutrients and the pairing/timing of those rather than looking at a specific number of meals or window of time.

Obviously if someone is working to consume a large number of calories and 'force feeding' then they may want to go with a specific protocol in terms of timed meals or number of meals within a given period of time. For all individuals I would recommend looking at the breakdown of the meal (fat/carbohydrate/protein content) and then determining where in your day that meal is going to serve you the best.

I do not have any specific principles in terms of something like 'you need to split your meals into 5 meals/day and have one every 2.5 hours' - but I also do not see a problem with individuals who choose to set up their eating in a regimented manner like that.

To give a simple answer I would say that you need to look at the big picture, and then focus a bit further to look at where each specific meal is going to give you the greatest benefit in terms of nutritional value (providing energy, keeping you 'full', etc.).

Hope this helps.

[ThomasG]

What are your favorite strengtheners for the lower back?

What are your favorite stretches and mobility work for the lower back?

[Tom Mutaffis]

What are your favorite strengtheners for the lower back?

What are your favorite stretches and mobility work for the lower back?

I like to perform strongman events or compound lifts without a belt when possible (I do have an abdominal hernia so I don't go crazy with this), and I also do a fair amount of deadlift variations and rows which are good for building your low back. In terms of isolation movements I will usually do some weighted hyperextensions about once per week, but not with any crazy amount of weight or volume.

For stretches and mobility I have always found that my back gets tight when I have tight hamstrings. If I am having lower back issues I like to foam roll and then stretch my hamstrings as best I can. Sometimes I will also try to tension my back by having someone pull on my ankles while I anchor myself to something with my arms (can also be done hanging from a pull-up bar and adding weight to your lower body).

I assume that you believe that your low back is a potential weak point? Or are you just looking to build a 'bulletproof' low back?