Launch of Ray's Training Q & A

Ray Nobile, World Champion Bodybuilder & Powerlifter is the Chief Moderator for this Forum. Ray invites you to post questions regarding your training and dietary concerns.

Moderators: drob357, raynobile

Quadsquat
Posts: 18
Joined: Wed Aug 23, 2017 5:45 am

Re: Launch of Ray's Training Q & A

Post by Quadsquat » Fri Jul 26, 2019 6:14 am

Hi Ray

Welcome to the HPC forums and thanks for offording us access to your many years of exerience at the top levels of powerlifting and bodybuilding

I have many questions but will pace myself so you dont change your mind and head for the "door"!

First iI need to recommend to other members your ebook which i found very interetsing , especially if one has an interest in a behind the scenes look at British powerlifting and bodybuilding during the period of your career.

My question:

What did you find was the most productive training frequency for the squat, bench and deadlift for making progress in strength ie how many rest days between squat workouts (and for the other 2 lifts)and did you find any value in "light" workouts?

thanks in advance

Liam

raynobile
Posts: 143
Joined: Fri Nov 16, 2018 2:43 am
Location: bulgaria

Re: Launch of Ray's Training Q & A

Post by raynobile » Sat Jul 27, 2019 1:30 am

hi liam thanks for your question.i never followed a fixed routine per se.i was an instictive trainer.haphazard in my selection of poundages etc. obviously i knew i had to train mainly the 3 powerlifts.i never had a light day, weights were always heavy.however i very seldom went to 1 rep max. preferring reps in the 3 to 5 range.im a great believer in letting my mind and body telling me what i should do.i always got 2 squat and deadlift workouts in. and 3 bench workouts per week. example if i did 300ks for 5 in the squat on monday, my next squat day i would try to do the same. if i got the 5 reps then i would increase the weight by 5 kgs.i would probaly get 3 or 4 with that weight, i would stay with that poundage untill i could get 5 reps on TWO succesive workouts. what i never did was drop down in poundage if i didnt get the reps.i just did the reps i was capable of in that off day. i.e. if i did 4 reps on the ist squat day and was going for 4 on the second day but felt the weight too heavy i would get what i could repwise even if i only got 2 reps. same with my benches always heavy adjusdting the reps to suit. when i was a member of the great britain team, we met twice a month in birmingham for squad training.it was interesting to chat to other lifters, such as world champions like ron collins, eddie pengelly and peter fiore. their workouts were all different. they all did what suited them. every one has their individual needs. you just have to find out what suits you. regards, your friend in sport, ray.

peter yates
Posts: 2696
Joined: Sun Oct 05, 2014 3:38 pm
Location: NEW YORK, USA

Re: Launch of Ray's Training Q & A

Post by peter yates » Sat Jul 27, 2019 8:58 am

Hi Ray, thanks for the great response and once again you hit the nail on the head. If there was one way to train to get results we would all be doing it.I think we can all agree that a novice needs guidance from an experienced trainer, either in person or by correspondence at first to build a basic foundation and understanding of training principles,beyond that each must find the best way for themselves. Often much experimentation is required but gradually we find what we best respond to over time and then like you say trust your mind,trust your body.Mentioning the mind, i know myself that dropping the reps instead of the weight always worked for me mentally and i guess physically as my body was still dealing with the weight.Others i knew favored the heavy, medium, light approach. While i really enjoy reading articles about how others trained, and there are always ideas to be gleaned from their perusal,i have never felt inclined to follow anyone else routine as laid down.If we see training as a journey rather than a destination finding our own way is half the fun.Thanks again for your valued input.
Regards,Peter.
Peter Yates

Tom K
Posts: 188
Joined: Fri Jun 02, 2017 12:17 am

Re: Launch of Ray's Training Q & A

Post by Tom K » Tue Aug 13, 2019 3:58 am

Hello Ray

Did you ever have any exercises that you couldn't get to grips with due to joint pain (for example, many can't do dips or behind neck press due to shoulders) and if you did, how did you go about training around it?

On the same theme, what lifts do you naturally excel at, and which lifts did you struggle on? How did you bring up the weaker exercises?

Cheers

Thomas

raynobile
Posts: 143
Joined: Fri Nov 16, 2018 2:43 am
Location: bulgaria

Re: Launch of Ray's Training Q & A

Post by raynobile » Tue Aug 13, 2019 5:07 am

hi tom, i have been fortunate that i never had an exercise that gave me pain. i put this down to starting training at a young age, 13 years old. also i have been very consistent with my workouts.in 55 years of training i have not had more than a week off.i have however had a couple of injuries during my powerlifting and strongman career. first was a lower back injury whilst competing in bsm 1979.this injury soon healed but it used to come back now and then, untill i was forced to retire from doing squats and deadlifts.but i had a good long competitive time before giving those lifts up. 1998 was my last powerlifting contest, so i had 19 years of training and competitions since my initial back injury.the only other injury i had was a ruptured pattela tendon, this was in 1980 and took 9 months to heal. now even with those injuries i still trained 3 or 4 times per week.i just trained around the injury. today i dont have problems with my lower back so long as i dont squat or deadlift. i still do powerack deadlifts from knee height. a short but effective movement which doesnt affect my lower back. 300kgs for sets of 5 reps.i then reduce the weight to 200kgs and do shrugs for sets of 8 reps.i use an overhand grip for these and on the final rep i stand and hold the weight till my grip gives out. fantastic grip workout doing this. hope this answers your question tom. regards, ray.

Quadsquat
Posts: 18
Joined: Wed Aug 23, 2017 5:45 am

Re: Launch of Ray's Training Q & A

Post by Quadsquat » Thu Dec 26, 2019 5:15 am

Hi Ray

Here is a question for you

What challenges have you encountered as you grew older and how have you had to adjust your training to accommodate these ?

in particular as you move through your 60s

I have just turned 59 and for the first time in over 45 years of training am finding squatting impossible due to hip pain, something I thought id never suffer from (silly because i have had very other injury at one time or another )

luckily with weights there is always a way around pain , but i would not like to say goodbye to squats forever

Liam

Quadsquat
Posts: 18
Joined: Wed Aug 23, 2017 5:45 am

Re: Launch of Ray's Training Q & A

Post by Quadsquat » Thu Dec 26, 2019 5:18 am

oops I see you answered this question in the post above mine

as an alternative , any hints on ageing lifters with hip pain ?

Liam

User avatar
David Gentle
Posts: 662
Joined: Sun Oct 05, 2014 7:39 am
Location: England
Contact:

Re: Launch of Ray's Training Q & A

Post by David Gentle » Thu Dec 26, 2019 10:26 am

RE Rays column, how great it is to have a guy who not only wears the T shirt , but has actually done all pain for the gain exercises and can speak with real authority, This must be the only site where you can get such expert advice just for making the effort to write in to the forum. i am truly chuffed and can only thank Ray for his generosity to share his priceless knowledge.Cheers mate, David Gentle
David Gentle
Chief Moderator
Author & Historian,
Physical Culture
https://davidgentle.com

raynobile
Posts: 143
Joined: Fri Nov 16, 2018 2:43 am
Location: bulgaria

Re: Launch of Ray's Training Q & A

Post by raynobile » Fri Dec 27, 2019 8:33 am

thanks david for your kind words.i am only too happy to assist anyone with their training enquieries. and am proud to be a member here. liam, unfortunatly i cannot help you regarding training around a hip injury. reason being i have no experience with such an injury. however i think it would be unwise to continue squating. squating was my most favourite lift throughout my training carreer. as a 15 year old, i sent away for a reg park book on training. think it was called how to train for strength and muscular bulk. david im sure you know the course im talking about.it was all the basic exercises done 5x5. squats, front squats bent rows, powercleans , bench press, bicep curls and tricep curls. this was done 3 times a week. i thrived on that routine.squats being my favourite. this kind of basic routine set me up in later years to win british, european and world titles in powerlifting. my best squat was done in an international scotland v england 1983. i did 372.4 kilos or 821 lbs in old money :D now to get back on topic i had to give up squats due to a reoccuring back injury, i had a good run training round my back injury from 1979 till 83. glad now i did, as im sure if i continued to squat then i would probally had to have knee and hip replacements.so i gave up powelifting and went back to bodybuilding with good success. so i supose i trained round my lower back injury when switching to bodybuilding.i did lots of leg extensions, sissy squats and a lot of road cycling . this i found worked the legs without overloading the joints. regards, ray.

peter yates
Posts: 2696
Joined: Sun Oct 05, 2014 3:38 pm
Location: NEW YORK, USA

Re: Launch of Ray's Training Q & A

Post by peter yates » Fri Dec 27, 2019 10:33 am

Hi Guys,
hope you do not mind me weighing in on this topic. While i have never had hip pain,i have injured both shoulders and right knee in the past.Professionally, both as a trainer and therapist i have worked with those who have had hip pain and hip replacement, so i have some perspective on it. I first of all feel Ray hit the nail on the head with omitting anything which caused problems and seeking alternatives.My first rule of thumb is to get a clear diagnosis of the problem,for example hip pain can be actually coming from another source such as low back or knee, which may not show symptoms.Once that is done treatment options can be found. Now in my opinion Doctors know a lot about illness but very little about health,so the individual must then take control of that aspect and find ways to work around the situation. Now i know Liam that you have an extensive background in all the major strength sports and understanding of the mechanisms of exercise,this puts you well in front of the average person who has to rely on Physios who do not know you,or your body as well as you do. Having a background in bodybuilding, Ray was able to fit right back in and have a wide range of exercises for his legs to choose from. While i am totally of the belief that the type of Reg Park program that Ray did and just power lifting training will build the type of strength,size and ruggedness a person's potential will allow,past a certain point and time in a person's life, modifications are needed to fit circumstances. While i love the squat, the truth is i could get along at my age with lots of other exercises and still keep my legs,strong, muscular and a spring in my step.In my case i just cannot support the weight on my shoulders that used to do,so i work in the 20-30 rep range for squats,then i go heavy on the leg press but still keep the reps high.I have really found high reps to be my best friend as i get older,after a lifetime of mainly 5s,3s and singles.Now what i have found with those with hip problems, is they usually do better with unilateral exercise,IE one leg at a time.Two of the best exercises i have found most respond well to, are the step up on bench and the split squat.I equate these to doing overhead or bench press with a single dumbbell as opposed to a barbell when someone had shoulder issues.Each side has to work to its capacity without help from the other.Often pain in the back or hip can relate to one side being weaker than the other, so when using two arms or legs together the stronger side will work harder to aid the weaker,which can lead to further imbalance.With both those exercises i prefer starting without weight for higher reps,then add weight with a vest or holding dumbbells and reducing the reps.I can guarantee anyone who puts in the required work on those will get a very good leg workout.Even better by pre exhausting with leg extensions. Sorry as per usual too long winded,upshot find the problem, eliminate what aggravates it,find other exercise to hit the same area that cause no issue.Good luck mate.
Regards,Peter.
Peter Yates

Post Reply