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Good morning everyone,Anyone here ever use the Lilliebridge method? I ordered the book last November in 2013 and felt at first the volume was too high for a natural lifter. However I have been giving it a shot again while doing CNS( I know might sound crazy doing a high volume program on CNS) but I have adjusted the program to my diet and recovery rate. I am sure you can do this with a lot of programs but some are easier to adjust without messing up the program. The Lilliebridge method goes by a basic concept of not deadlifting and squatting heavy in the same week. If you Squat heavy you deadlift light in the same workout and vice versa. However I am Squatting 1 week and deadlifting the next. Its nothing ground breaking but like any method or program you just have to put in the work. I have found it takes me 3-4 days for my lower body to recover from a heavy squat workout. My deadlift work outs prior to switching to the Lilliebridge method were suffering big time. Also if you alternate heavy bench with rep work each week. I like the fact also that they stick with basic staples for accessory work without getting too fancy. It has also allowed me to really work on my front squat and incline bench on the accessory days. You can make the program work with as little as 2 days or as much as 4 days a week. I do think $40 dollars is a bit high for 17 pages of an e-book and they have a useless 2 pages on the bands they listen to in the gym, but overall the program is very good for a natural lifter if you adjust it to your diet, recovery rate, time commitments, etc. I met the Lilliebridge's back in October and they couldn't have been any nicer. I talked to Eric for 10 minutes and even though my numbers are basically his warm ups, he couldn't have been any nicer.
I thought about buying it just for curiosity's sake, as I don't really have an interest in trying it. However, as you mentioned, the price is a little steep.As far as your recovery goes, how are you gauging your recovery?
I thought about buying it just for curiosity's sake, as I don't really have an interest in trying it. However, as you mentioned, the price is a little steep.As far as your recovery goes, how are you gauging your recovery?
I base it off of soreness, strength levels, mind set, and motivation. If i normally can deadlift 445lb but 315lb feels heavy as hell 3-4 days after squatting then I know i am not fully recovered. I have also been going M,W,F, and Sat and the days off between the workouts during the week have helped a lot. I know I can give it all I have and then have the next day break. I know we will always deal with some types of soreness so I don't let soreness be the only measure for my recovery.
I thought about buying it just for curiosity's sake, as I don't really have an interest in trying it. However, as you mentioned, the price is a little steep.As far as your recovery goes, how are you gauging your recovery?
I base it off of soreness, strength levels, mind set, and motivation. If i normally can deadlift 445lb but 315lb feels heavy as hell 3-4 days after squatting then I know i am not fully recovered. I have also been going M,W,F, and Sat and the days off between the workouts during the week have helped a lot. I know I can give it all I have and then have the next day break. I know we will always deal with some types of soreness so I don't let soreness be the only measure for my recovery.
Whatever is sore (I'm assuming it's lower back and hamstrings), it's because you aren't training it frequently enough. Since the Lillebridge method has you deadlifting and squatting heavy only once every two weeks, I could imagine you being sore everytime you do it. The solution? Do some posterior chain work that causes less muscular damage, but still encourages muscle growth. I recommend hyperextensions or pull throughs. Do these twice a week for 4 sets of 12. This should build up your lower back and should reduce DOMS. You might be even more sore at first, but your body will adjust. Regardless of how sore you are, all muscles recover within 36 hours even from the most brutal workouts. The muscles can be trained very frequently.Now when you say 315 feels heavy, you are referring to neurological fatigue. Unlike the muscles, the nervous system is rather delicate and takes a long time to recover (up to 10 days). The only solution to this is to decrease your training load. Either your volume or your intensity, or both. Since I'm assuming you aren't doing a meet anytime soon, you will probably want to reduce intensity.What exactly are you doing for squats and deadlifts?
I thought about buying it just for curiosity's sake, as I don't really have an interest in trying it. However, as you mentioned, the price is a little steep.As far as your recovery goes, how are you gauging your recovery?
I base it off of soreness, strength levels, mind set, and motivation. If i normally can deadlift 445lb but 315lb feels heavy as hell 3-4 days after squatting then I know i am not fully recovered. I have also been going M,W,F, and Sat and the days off between the workouts during the week have helped a lot. I know I can give it all I have and then have the next day break. I know we will always deal with some types of soreness so I don't let soreness be the only measure for my recovery.
Whatever is sore (I'm assuming it's lower back and hamstrings), it's because you aren't training it frequently enough. Since the Lillebridge method has you deadlifting and squatting heavy only once every two weeks, I could imagine you being sore everytime you do it. The solution? Do some posterior chain work that causes less muscular damage, but still encourages muscle growth. I recommend hyperextensions or pull throughs. Do these twice a week for 4 sets of 12. This should build up your lower back and should reduce DOMS. You might be even more sore at first, but your body will adjust. Regardless of how sore you are, all muscles recover within 36 hours even from the most brutal workouts. The muscles can be trained very frequently.Now when you say 315 feels heavy, you are referring to neurological fatigue. Unlike the muscles, the nervous system is rather delicate and takes a long time to recover (up to 10 days). The only solution to this is to decrease your training load. Either your volume or your intensity, or both. Since I'm assuming you aren't doing a meet anytime soon, you will probably want to reduce intensity.What exactly are you doing for squats and deadlifts?
Thank you for the input. I do neglect the hamstrings more than I should. Lower back I train pretty often.The direct soreness and not feeling fully recovered between squat and deadlift workouts was prior to the Lilliebridge method, which is what made me make the change and so far so good. I am for sure going to add more hyperextentions and pull throughs. I am going off of the percentages in the book based off of my PR's.
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