Ask Jujimufu #7 – Tricking losses and Acrobolix Periodization

July 21, 2014 Training

Question from AidenBloodaxe about What’s lost with Acrobolix Periodization:

Roughly how much do you lose using acrobolix periodization?
(In terms of strength[measured by lifting numbers], muscle mass/weight, flexibility or tricks & tricking cleanliness.)

My answer,

First let’s talk about loss…

What exactly is “loss”?

What if I max out on deadlifts today and pull 500 lbs, and then do 10 sets of 10 deadlifts afterward until I’m exhausted; Tomorrow, I’m so sore I can barely move. If I fail to pull 500 lbs tomorrow does that mean I lost my 500 lb deadlift max? Most people would agree that I haven’t, I’m just fatigued. I’ll rest a few days and pull it again.

What if I need about 30 minutes to warmup before I can nail a flash kick full twist. Does that mean I’ve lost it until after I warm up? Huh? Of course I haven’t lost it just give me a moment I’ll do it!

What if I’ve been busy tricking and haven’t deadlifted this summer, and try to pull 500 lbs but I cannot, does that mean I lost my 500 lb deadlift max?  Give me just 2 weeks to jump start my deadlift pattern, I will pull that weight again! But does this still mean I have really lost my deadlift in the manner of speaking that actually matters? Some people will actually say, “Yes you’ve lost it.” … And I think they’re insane! What makes this different between the first two examples of needing to recover and needing to warm up?

So what exactly is “loss” ? Actually, who cares about the definition. You just know intuitively when you’ve really lost something. It’s like love. Who cares what the definition is, you just know when you’re in love. So how much of whatever do I lose when I use Acrobolix periodization? (Acrobolix periodization meaning: when I try to balance buffness with trickness by tricking more some parts of the year and beefing up more other parts of the year.) The answer depends on these important things,

Important things about periodization and loss

First, the more you’ve done something, the easier it is to regain if you lose it, and the harder it is to lose. I’ve done probably 20,000 aerials in my life, I will never lose the aerial. I will be aerialing until I die. Second, the harder something is, the harder it is to keep. Duh. Keeping an aerial switch is harder than keeping an aerial. Keeping a 675 deadlift is harder than keeping a 405 deadlift. Keeping a 230 lb physique lean is harder than keeping a 180 lb physique lean. Third, the more experienced as a trainer you are, the more rapidly you can regain things you used to have but lost… because it’s easier to regain something you once had than get it for the first time. That’s the New Game + effect. Fourth, you can maintain two contradictory, intermediate things simultaneously in the absolute sense. But you cannot maintain two contradictory, difficult things simultaneously in the absolute sense. This fourth point is important let’s talk more about it,

Absolutely matters totally meatbalrus

jujimufu_meatbalrus

If you are 240 lbs you will never be able to do a 720 butterfly twist at that weight. Ever. Nobody could ever do this. Why? ABSOLUTE SIZE MATTERS. If physics wasn’t real, and size didn’t matter, why aren’t we jumping 4x our body height? And why isn’t there anybody who is 250-270 lbs in body weight deadlifting 5x their body weight? How come only people around 120-140 lbs are deadlifting 5x their body weight. How come almost all elite tricksters are sub 180 lbs? Because physics is real.

  • That means elite, absolute lifts require big bodies.
  • That means elite, absolute tricks require small bodies.

So here we go again: you can maintain two contradictory, intermediate things simultaneously in the absolute sense. But you cannot maintain two contradictory, difficult things simultaneously in the absolute sense. What you might see then, is one of these two things: 1) someone who can hypertwist (intermediate level trick) and pull a 405 deadlift (intermediate level lift) back to back. Or, 2) someone who deadlifts 800 lbs this January (elite level lift), and then trims back down and trains back up to a 720 b-twist by September (elite level trick). You will not see this second person deadlift 800 lbs and do a 720 b-twist back to back. The higher the absolute peaks, the bigger the gap, and so it’s impossible to hold both simultaneously; it requires time to make the switch. It requires so much time the word loss begins to enter the equation. It takes only one good leap to get from a hypertwist to the 405 deadlift, that’s why you can maintain both at the same time. No loss! But the gap is too big between the 800 lb deadlift and the 720 twist. Making that jump demands that you descend into the valley of loss to go from deadlifting 800 lbs to nailing 720 b-twists.

Break down points

So now I’m finally going to answer your question. Year after year my tricking losses have become more extreme as I have grown my muscle and might. The breakdown point for me, with my body type and leverage points at 5″11 (180 cm), was around 185 lbs lean (84 kilos). Past this weight, my tricking has suffered.

  • 2000 (age 14) – 150 lbs / 68 kilo (started tricking)
  • 2001 (age 15) – 150 lbs / 68 kilo
  • 2002 (age 16) – 150 lbs / 68 kilo
  • 2003 (age 17) – 165 lbs / 75 kilo (started eating to build muscle)
  • 2004 (age 18) – 170 lbs / 77 kilo (started deadlifting and squatting heavy)
  • 2005 (age 19) – 185 lbs / 84 kilo (my best year of tricking)
  • 2006 (age 20) – 190 lbs / 86 kilo
  • 2007 (age 21) – 200 lbs / 91 kilo
  • 2008 (age 22) – 200 lbs / 91 kilo
  • 2009 (age 23) – 200 lbs / 91 kilo
  • 2010 (age 24) – 180 lbs / 82 kilo (starved myself and stopped lifting weights)
  • 2011 (age 25) – 205 lbs / 93 kilo (started eating and lifting again)
  • 2012 (age 26) – 210 lbs / 95 kilo (started prioritizing upper body development)
  • 2013 (age 27) – 220 lbs / 100 kilo (started bodybuilding style training)
  • 2014 (age 28) – 220 lbs / 100 kilo

Here’s what 70 lbs looks like, (yes both are me haha)

jujimufu_before_and_after_eating

Traditional tricking vs. Acrobolix tricking

  • I could build strength, muscle, and improve in tricking all at the same time up to 185 lbs. I could deadlift and squat each around 450 lbs at that body weight.
  • Past this body weight, and past these poundages, I’ve had to periodize my training to see further gains.
  • This means I had to stop tricking and focus on lifting and eating for periods of time, and vice versa.
  • For me to have built up to a maintainable 220 lbs lean physique from 210 lbs lean, I quit tricking for 5 months, bulked to 230, got fucking strong, then held onto some semblance of those gains on the way back down to 220 while I picked tricking back up.
  • For me to have kept up with my tricking, I’ve had to trim down and take resources away from my muscle building efforts periodically by periodization.
  • If I was one dimensional, I’d be a better trickster or a better body builder in the absolute sense, but instead…
  • I’m trying to maintain two peaks in contradictory activities (size and tricking contradict). The absolute levels I’ve achieved in both are beyond the intermediate level for me, I must descend into the valley of loss periodically to go from being my strongest and being my buffest to nailing my best tricks and vice versa.
    • Back and Forth. Back and Forth.
    • Lose, Regain, Gain. Lose, Regain, Gain.
    • Peak, Switch, Repeat. Peak, Switch, Repeat.
  • How much I lose between the peaks becomes greater every year because I have more to lose every year… because my peaks are still climbing.
  • Somewhere in the middle of all this, I balance out and earn the title: buff trickster

Hints, tips, and summarizations

  • Tricking is good for strength… but only up to a certain point. Otherwise, why aren’t the best tricksters in the world elite strength athletes too?
  • Strength is good for your tricking… but only up to a certain point. Otherwise, why aren’t elite strength athletes tricking gods?
  • The leaner you are, the better your tricks will be and the more jacked your physique will be.
  • The more muscle you have, the more jacked your physique will be.
  • The more muscle you have, the heavier you become. And…
  • The heavier your become because of more muscle, the stronger you become. However…
  • The heavier you become for any reason be it muscle or fat, the harder your tricking becomes past a certain, minimal point.
  • Minimal point meaning: 5″10 tall person going from 140 to 150 lbs will not necessarily negatively effect tricking. 5″10 tall person going from 240 to 250 lbs will always negatively effect tricking.
  • Otherwise, why aren’t all the elite tricksters massive and jacked instead of light and trim?
  • More specifically, the tricking skills that suffer the most with increased body size are backflip fulltwisting and rebounding.
  • In other words: cork_s/t_cork_s/t_cork is the epitome of difficulty for larger tricksters.
  • Also, different tricks have different break down points. I can backflip just as high as I could at 220 lbs as I could at 180 lbs. But I cannot b-twist as well at 220 lbs as I could at 180 lbs.
  • Anyway, increasing your size, strength, and buffness requires time, time taken away from tricking…
  • The longer you take time off from tricking, the more you lose… However,
  • The longer you’ve done anything, the slower you lose it.

For me, balancing out in the long run with a higher level of proficiency in all of these contradictory things simultaneously (buffness, absolute strength, acrobatic skill, etc) requires periodization. The best models I have used have always been block style, linear periodization (Acrobolix Periodization). But as you already know, periodization comes with the cost of loss.  That loss becomes greater and greater for those who continue to peak higher and higher. Those who peak the highest will always be losing the most on the other side.

77 comments

  1. Jon Call says:

    I love Meatbalrus.

  2. Armando says:

    great article!
    i’ve noticed something about height and bodyweight for tricking using this formula:
    height in cm – 103 = ideal weight for having some muscle without hinder tricking*
    * (+/- 3kg being around 7-12%bf)
    for example if someone is 170cm and lean (7-12%bf) an ideal weight to trick is around 64-70kg.
    i’ve came up with this through observation of various tricksters who have some muscle and can throw some advanced tricks.
    those who are around this are the ones that have a very favorable weight:power ratio and are capable to lift 2x squats and 2.5x deadlift but at the same time thow 720 full twist, 720btwist, snapus, etc.
    of course having more strenght could increase the weight one could have a little more, but it’s not too far from this numbers.

    • Jon Call says:

      Interesting formula. I tried about 4 weights and it seems fairly accurate between 5″0 and 6″2… although I would say it produces ideal weights that are just a smidge low maybe 2 kilo too low on the heights I tried. Maybe more around height in cm – 100 cm instead of 103 cm. It’s close enough though that I’m impressed you came up with it, I like it! 🙂

    • Test says:

      Testing comments.

  3. Josiah says:

    Thank you for the post 🙂 My friend and I just recently busted are ass to make an epic Acrobolix video. We will hopefully send in Tuesday or Wednesday. It will contain powerbuilding, violent music and of course hard core tricking. Just a heads up 🙂

  4. Kyle R. says:

    You literally described all the jumbled concepts I had in my head in an easy to digest, very explainable format. Good stuff man. One question I had was you said your peaks continue to grow as you alternate what you focus on, but would you believe there is an absolute plateau you’re going to hit in one or the other where you will essentially have to ultimately sacrifice one to push above in the other? In your professional opinion.

    I ate Meatbalrus over rice today post work out. Shit was the truth.

    • Jon Call says:

      Yes there is an absolute plateau that would require an ultimate sacrifice. I’m not going to push to that point though, I’m looking to reach higher balance points between it all. I still have more potential for that, much more. 🙂

  5. javier says:

    good article. I recently took up tricking… I have lost aobout 7 lbs (from 203 to 195). I am working out on the basics such as front and backtuck)… cartwheel, handspring plus flips …. but my problem is f…ing height: I am 6’3…

    Any tips =??? thanx

    • Jon Call says:

      Hi Javier,

      Well, you can’t get shorter… But for taller people I’ve always suggested they do tricks that their body is made for. Most taller guys do very well with b-twist and b-twist variaion tricks and kick tricks that have potential to show off flexibility. 🙂

  6. AidenBloodaxe says:

    Really great answer, thanks. I was just going to ask you about the bodyweight-tricks breakdown in the reddit thing.

  7. AidenBloodaxe says:

    Also, I wonder how heavy this guy is: https://www.youtube.com/watch?v=osvJR4g5E7U

  8. Austin Baker says:

    Yeah, that formula is pretty good. Who are some of the tricksters you observed? Were there any especially tall/short ones?

  9. Josiah says:

    Do you know any good movie editors that are free?

  10. javier says:

    thankx Juji,

    I will start right away with those…keep up the goodwork…

  11. javier says:

    by the way, that fat guy who can do the b-twist was awesome… I guess there are NO excuses left….

  12. SimeonV says:

    Juji, what are your current macros in order to maintain those 100 kg and being lean ?

    Thanks

    • Jon Call says:

      Hmmmm… Between 40:40:20 and 40:50:10 … (PCF). That means 40-50% carbs. My body is efficient at using carbs because I have been training it to be efficient at using carbs for over a decade now. I believe it takes years for the body to learn to use them really well, and it’s not going to learn how to use them unless you continue supplying them to it in some way, shape or form. Think of it as reverse diabetes: diabetes doesn’t happen over night, it takes a LONG time to develop, a long time for your body to get that shitty at managing glucose. So on the flip side, it takes a LONG time for your body to become super efficient at carb utilization. Mine is, so I keep them high.

  13. hans says:

    the essence of this entire website really. great stuff.

  14. Tats says:

    Love how clear you can describe this way of periodizing your priorities 😀

  15. Josiah says:

    Thanks, I just got Windows movie maker to finally work fortunately so I’m good.

  16. javier says:

    hey Juji, I ve got another question:

    Do you use any gymnastics exercises for strength gains? I ve heard they re tough as hell but really make you super strong….

    Any tips on those?

      • Valvolt says:

        So, was that a maintenance year (for hypertrophy) or did you actually build some muscle mass besides what you already had? Also, did you work all those elements by following some kind of progression or just going with negatives and stuff?

        • Jon Call says:

          It’s funny, but I got into ring stuff big time because I sprained my ankle tricking. It was a serious injury. It set me back 6 months. In the mean time, I needed something to make me happy, and ring training is what I did. Since I wasn’t tricking, that free’d up time to do more ring stuff and more upper body work in general, and yes, it did build muscle mass on me because the absolute volume of upper body work was a lot higher for those 6 months.

          I didn’t do negatives to work those progressions. To get the iron cross, I just kept failing until I got it. I used no accessory exercises except trying and trying like a dumb ox until I could hold it for a moment.

  17. Tudor says:

    Hey juji!, do u have any pictures of you from the starving year? I’m curious to see how u looked, if you were on the great physique side, or on the starving side

  18. Armando says:

    someone mentioned this on a thread in the tricking forums, i responded in the comments and gave a little insight of how i came up with this formula:

    well i was the one that developed that formula, i used the weight and height of various competitive gymnasts, sprinters and buff tricksters (because that formula is for balancing strenght:weight ratio and also look good naked), i will put 4 examples of the people i used to come up with this formula:

    Kōhei Uchimura (gymnast, olympic medallist) H: 160cm W: 55kg
    Hadyn wiseman (tricskter) H:165cm W:66-68kg
    2005 jujimufu (trickster) H:180cm W:84kg
    usain bolt (sprinter, gold medallist) H:195cm W:94kg

    this four gentleman above are top level athletes i don’t think it’s a coincidence that the four have similar strenght:weight ratios (adjusted to height), also for having a favorable power ratio more of your weight needs to be functional weight (not fat) that’s why it’s applied between 7-12%bf, more weight (even in the form of muscle) will not give you a more favorable power ratio, if you weight less than the formula predicts and you gain more muscle there is a very good chance it will increase your performance.

    obviously there are many exceptions to this, you can have many top level tricksters that are very very light and can perform very well, also this applies to athletic performance not on creativity or originality.

  19. Armando says:

    also i agree that the formula can be adjusted to height-100, i’t just that when developing the formula i used the weight and height of many top level sprinters and tricksters that are very light, but if you see the things from other perspective (the acrobolix perspective), we can’t go wrong with a little more functional weight (more muscle FTW)

  20. Rachid says:

    Funny that formula of yours Armando: Martin Berkan (leangains guy) uses height – 100 = weight @ 5.5 % bodyfat for a the most shredded AND buffed look that can be obtained ‘naturally’ for bodybuilders. The formula can even be seen as a ‘test’ for being natural. For example if you are 1.78 cm and 85 kg and still at 5.5% that chances are high you are not natural.

    On the other hand if you are 1.78 cm and weight 78 kg with a bodyfat of 4%, than again chances are ‘high’ that you are not natural.

    I myself am researching this phenomenon for a while, and it seems to be on point. Take me for example: I’m around 72 kg at 4% bodyfat (yeah really I’m still alive ;)). Not that this doesn’t the Martin Berkan ‘rule’, and everytime I try to ‘leangain’ to 78 kg, I HAVE to add bodyfat, no matter how ‘clean’ I eat.

    I tried to search for literature about this phenomenon but failed miserably. In this link

    https://www.facebook.com/notes/antifragile-movement/an-upper-bound-for-muscle-mass-part-2/688623891174583

    you can find some of my writing on this.

    Maybe you can help out?

    Thanks!

  21. Rachid says:

    For the other parts of the artice ‘An upper bound for muscle mass’ see
    my notes at: https://www.facebook.com/AntifragileMovement/notes

  22. Francesco Caban says:

    What about steak-a-saurus?

  23. javier says:

    Im trying my backflip but I find out over and over I am not getting my arms way up there… I kind a jump and halfway between horizontal to the ground and 90 degree angle (arms to floor that is) i start tucking….

    I do land it, but I know I have to jump as high as I can and the only way is to throw your arms up…. any tips to get that right? thanx

  24. Rachid says:

    Javier: Post a video so that we can see what you mean and help you much better!

  25. the other josiah says:

    I used to do that(and still do on some tricks and it’s killing me), what helped me was to focus on bringing my legs to my arms to tuck. also it’s terrible awful form and might kill you but when I first started my backflips I would look up at the sky a lot(and whip back and land low and die etc etc) but I would reach up as hard as I can trying to jump high. didn’t work out but it helped me get my arms up in the beginning

  26. javier says:

    Thanx RAchid,

    I have it on my cell… let me send it to my computer and I will up load…

    thanks

  27. Rachid says:

    The video is private

  28. javier says:

    let me upload it again tonite….

    thanks

  29. javier says:

    https://www.youtube.com/watch?v=Ifa0KSM1y8I&feature=youtu.be

    here’s another one Rachid. Thanks for the help

  30. Rachid says:

    Javier:

    It’s not bad at all. You should learn to jump and waving your arms UP. You are blocking your momentum with your own hands. Use a mat that is hip height and try to just land on your back while jumping back and extend your arms.

    You also want to jump UP and spot a target on the ground. For this use Juji’s advanced backflip tip about this. What also helps is to try to EXTEND your hips and postpone the ‘tuck’ as much as possible. It is scary at first but you’ll notice that you will get lots of extra height.

    Good luck Javier!

  31. javier says:

    Rachid:

    Thanks a lot man,

    I noticed that last thing about postponement of the tuck but like you said it’s scary…. Isn’t it like doing a “stall”?

    So, resuming:

    1. train on the mat landing on my back and tucking;
    2. jump as high as possible,
    3. I’ve seen juji’s clip about advanced backflip, but I think I need to land it by myself first and then get back to it; (I’ve heard the technique about looking always at a spot beneath your chest, and always looking front, which is the scariest thing of all)
    4. This last thing, I did not understand: Extension of the hips…

    How or what do you mean by that? you mean arching my back at the highest spot of my jump?

    Thanks a lot Rachid, really appreciate it

  32. Rachid says:

    Welcome!
    Yes, you are stalling and waiting for your highest point. With extension I mean it’s like throwing your hips forward and not necessarily arching your back. Together with the swing from your arms you WILL turn over, so don’t be afraid of this.

  33. Armando says:

    is it working now :)?

  34. javier says:

    https://www.youtube.com/watch?v=B5z1sBn2Qqg

    then I saw this guy and what the heck!!!!!! I guess I am still pulling out and tucking in the middle of my jump…. I can’t jump as high as this guy but Im pretty sure I can jump higher than that….

    I will keep practicing like you said on the crash mat jumping very high and tucking into the mat to get the technique.

    thanks

  35. javier says:

    https://www.youtube.com/watch?v=_KzlzFEjqOk&feature=youtu.be

    how about this one? I guess I am still not tucking at the peak of my jump….

  36. Rachid says:

    That guy’s backflip is…INSANE!

    Yours is getting betting better man! Congrats! From now on I think is just practicing and tweaking. Good luck!

  37. javier says:

    Thankx again Rachid…

    I will keep practicing and practicing along with a few other tricks

  38. Sarah says:

    If a fat kid can tumble then imagine what he can do being an Offensive Linemen. Specifically Offensive Tackle or Tight End. Wow.

  39. Sarah says:

    Back to the article. Either specialise in one subject or the other. It seems you can’t have both at the same time. Specialise in either tricking or bodybuilding (tiny ectomorph bodybuilders are exempt from this rule!), you cannot excel in both subjects. Doing one will mean sacrificing the other and vice versa. There’s an old saying somewhere; a jack of all trades but a master of none.

    • Jon Call says:

      Pretty much, yep. Might I add though, as food for thought, the 80:20 rule: 20% of your efforts produce 80% of your results… If that’s true, then 20% body building and 20% tricking… math aside… there is always room for something on the other side, and a little effort has a big impact. This is why I believe most tricksters can get more muscular with just a little effort, and most bodybuilders can learn some good tricks with just a little effort. But as you pointed out of course: master of none.

  40. Towels says:

    This is a topic that is heavily debated in the Tricking Circles.

    I would argue that it is entirely possible to become a “Buff Trickster” while maintaining a huge build and elite tricks.

    The reason why lifting weights starts to negatively affect your tricks isn’t entirely the heaviness’s fault. You are basically re-programming your muscles to be used in a very specific range of motion. A motion that isn’t necessarily useful for certain tricks. (Your backflip never seemed to suffer but as you mentioned, cork cork cork cork is hard as fuck)

    A theory that some Tricker’s hold is that the only way to become an elite Tricker is to train the movements actually used in the Tricks. AKA, the best work out for Tricking IS to Trick.

    How do you transition from a skinny twist bot into a hunk of meat?

    You have to progress.

    A double Cork is an intense workout. Naturally, someone doing a DubDub is going to get stronger faster than someone just spamming Dubs. (They are doing twice the work in way less time)

    Which is why people plateau. They get stuck in a rhythm of comfort, and the next foot hole is seemingly out of their reach, because falling a lot is not exactly ideal smart training.

    Very Few, IF ANY, Tricker’s take their diet, nutrition, supplementation, etc etc etc seriously. Most of them only focus on the tricks. Nick Vail is an example of someone who tries to take everything seriously. He’s pretty fucking jacked too, someone I’d consider a “buff tricker”.

    A full is a good workout.

    A double full is a better workout.

    A triple full is even better.

    Quad full is ridiculous…. see where this is going?

    Nick Fry is a tiny little man, but he has the endurance and strength to throw 100 quad full combos on his trampoline in one session. Proportionally speaking, his core strength is astronomically greater than most. Could he Roman Crunch more weight than an elite power lifter? Probably not, but then again, his muscles aren’t programmed for that motion. Build a machine that forces you to utilize the same muscles used in a quad full, and see who can lift more weight on it, the Elite Tricker or the Elite Power Lifter.

    It’s all just muscle being used for different purposes.

    We still have yet to see what the human body is truly capable of in terms of Tricking. And I think when we do, that person will be so ridiculously jacked and “buff” in a new way never before seen. Body Building is almost similar to Gymnastics in the sense that they have an imagined “ideal” of what a Buff Body should look like. Everyone is trying to look like a Comic Book Hulk or a professional wrestler hahaahahah. I think of those muscles similarly to make up on a stage play so the people in the back can see.

    Would you trade all of your aethstetic gains for raw power?

    I think of Strength like I think of Stars. Some stars are super nova and massive, but they aren’t very dense. Some neutron stars are tiny as fuck, but incredibly dense.

    Size has never equaled power in my book.

    Power = Power.

    Size is just a by product sometimes.

    TL:DR

    The Elite Trickers could beat the Elite Power Lifters in a Lifting Contest if the machines were designed to follow the range of motion actually used in Tricks.

  41. Saulus says:

    he died 🙁 … RIP

  42. Gerard says:

    Who died? O_O

  43. Saulus says:

    btw.. i filmed this video and this guy is really small and really light… he has the perfect requirements to do a high backflip… and yeah… his jump height is INSANE… all of his tricks are insane… his doubleleg was far over headheight too… everyone with an INSANE backflip i met was very small and light and still had a stabil statue i’d say… like kind of musclelar and very lean… i am almost 190cm (6’3”) myself and this guy was maybe 165-170cm… height is very important for backflips i guess…

  44. Saulus says:

    the fat guy died… damn i always press on reply why isn’t it shown as a reply then 😀 ?

  45. Andrea Rodolfo Nadia says:

    Drug overdose, from I heard.

    • Andrea Rodolfo Nadia says:

      Drug overdose, from what I heard.

      (Damn distracted writing and damn malfunctioning reply button… isn’t there a way to delete my comments?)

  46. Amalec says:

    Hey juji I love the article and it makes great sense and makes me think also . I have been lifting weight since I was 15 seriously cause I was in sports it helped me become a better athlete currently I’m at 220 and I’m 6ft2 I have been doing flips at 15 and I didn’t get into tricking till I was 19 cause I liked freerunning more lol . But hears my thing I always thought no matter what your body size you can achieve the moves you want cause when I see you and other trickers and even free runners it motivates me to do both but you are bringing a valid point . When I was 189 at 17 and in cheerleading my tumbling and twisting was on point and then I took a break off from lifting and just focused on tricking and your right my twisting was way better but I started to miss the irons so I thought I could do both and but I noticed as I kept gaining muscle it made moves that I was achieving at a rapid pace became more difficult . Now at 21 and at this current weight I still twist fast but not as fast I used to do you think if I drop like just 10 pounds would I recover that twisting speed I had or just to switch my work out routines to more intense calisthenics cause the work out I do are bodybuilding and power lifting also . I hope you reply I could use the advice and help cause I want to achieve those elite moves I know I can achieve .

    • Jon Call says:

      I’m not sure friend. All I know is that there came a point in my life where I simply could not compare myself to my old self. Everyone loves my 2004 footage and many wish I would trick like that again, but I was shorter and smaller and not done growing back then. I can’t simply shed my fat and muscle and trick like that again, the levers and measures are all different and bigger now. Age isn’t an excuse, I can’t say “i’m too old to do that now.” but what came with that age is: permanent changes in my bones, size, and dimensions… So comparing your 21 year old self and self going forward to your 15-17 year old selves is just as absurd in my opinion. There will be a point of no return where your body changes no matter what you do or don’t do and your tricking will have to change too. For what it’s worth, that’s not always bad, plenty of tricksters don’t hit their “peak” until their mid twenties… but then those are people who are just tricking competitively.

  47. Valvolt Nova says:

    Juji,
    i have a question about periodization.
    I’m trying to follow one of your periodization schemes (the balanced one, between tricking and muscle gain).
    Now we’re in September, so I’m trying to do 3 points Tricking and 2 points BB.
    How should my diet look like during this month? I guess I’ll have to adopt some carb cycling here, cause I remember you once said that tricking suffers from bulking. I was going to do hi carb during BB days and moderate during tricking days. Definitely not going low cause I’d like to keep my training frequency high.
    Also, during this month we have 0 points in Strength training. Can I still do bench/pullups with 4-6RM anyways, to start my push/pull training routine, and then going on with pump work?
    Thanks as always, man! 🙂

    • Jon Call says:

      You need to look at your ultimate goals and work backward. The whole point of periodization is peaking and exchanging of capacities, and timing them for a REASON. Ideally, for this month, since September in the upper hemisphere is summer/fall cool weather: you would be filming tricking stuff, going to tricking gatherings: in general you would NOT be doing things that kill your tricking. Your ultimate goal right now would be TRICKING. So you wouldn’t want lots of compound movements and high frequency training, that’s not helping your ability to peak tricking. You’d cycle out as many things as you could to allow tricking to flourish without making a recovery of those cycled out things impossible later (meaning, maintain the physique and strength with as little load as possible, with as little interruption to your tricking as possible)… So I suppose it’s kind of an aggravating answer to your question, but my suggestion is to look for a why and not a how right now. When you answer that you’ll know what your diet should be like and what else you can and cannot do with your ultimate goal for this month of September.

  48. Valvolt Nova says:

    Ok, maybe I explained myself wrong. For this month, I was going to trick 3-4 days a week, then doing an upper body push workout and an upper body pull. Or better yet, my “push” day would’ve been just bench as a compound, then triceps work; my “pull” day just pullups as compound, then biceps work. And maybe some squats on a separate day just to maintain / actively recover. No more compound lifts.
    If, after the first week of trial, I feel something’s wrong, I’m gonna try to adjust my program so it can help my tricking more (e.g. cutting some volume from lifting).

  49. hastalles says:

    For some reason I can’t comment on this article: http://acrobolix.com/acrobolix-periodization/ So I’ll put my question here!

    “Do you want to learn to trick as a lifter? Stop lifting and trick exclusively for a year. Go full in, then next year rebuild your physique and lifts while you maintain your new tricks.”

    Gahhhhhhhh, fuck, no!!! I’m too neurotically focused on attempting to get Markus Ruhl level delts to stop training! What if I took the periodization approach, but only for leg training? (I can easily afford to lose a little leg size) I’m a beginner-intermediate in lifting (I’m past the strength benchmarks for tricking you mentioned in another article) and a total beginner to tricking. At least for now, I’d only be shooting for a few beginner-level tricks.

    So do you think that my upper body gains would be slowed at all (no amount of slowing is acceptable!!! 😀 ) if I tried to learn just a few basic tricks on the side, periodizing tricking with lower body training? Or would you recommend that I just play it straight and stick to your standard recommendation?

    Question #2, if I did this, how many calories would you guess a tricking session uses up? I’m bulking hard, I gotta balance that out!

    • Jon Call says:

      I’d try tricking when you are cutting/maintaining rather than bulking if you’re a body builder and want to learn just a few tricks. Tricking and Bulking don’t mix well… Tricking and cutting mix just fine though. And I’m not sure how many calories tricking burns but it depends on your skill level. Top tricksters throwing moves they’ve perfect will burn shit loads. New tricksters piddling around with cartwheels and handstands will burn almost none. 🙂

  50. hastalles says:

    Thanks, that makes sense. I’ll stay focused on my permabulk then!

  51. obadiah says:

    Hi juji, first of all I’d like so say I’m a big fan of your articles and videos. I’ve been out if the loop for a while and stumbled across this. I absolutely love lifting and tricking. I’d say I’m a decent lifter and a mediocre tricker. Obviously I’d love to become a better tricker without the “loss” of too much strength. I can deadlift 310% body weight, squat 230% and bench 170%. At my peak of tricking I had double corks, cork swing through corks. Cheat 10, moves along these lines. This was at the peak. Since being injured from tricking and lifting I’ve had to graft everything back and find it hard to balance it all. I’m managing for now but I believe with the right periodisation both would improve. I’m 5’6 and 67kg. Also I wanted to draw your attention to a tricker named hadyn Wiseman. He is the same height as me but with better strength stats and 10x better tricks weighing 70kg. I wondered what your interpretation in regards to your article was on him. Best regards buddy.

    • Jon Call says:

      Thanks for sharing. Those are quite impressive stats! Hadyn is featured in the video section here, I’ve known him for a long time. I personally think his dedication to training and eating right and everything is professional. I think one would have to ask him what he thought about periodizing things in the way described in this article. He seems to do everything all the time but I’m sure if you really pressured him you’d find his balances shifting slightly at least seasonally…

  52. obadiah says:

    Juji you the man. I’ve since asked him and had a bit more insight that I won’t go into great detail on here, but it’s pretty similar to what you’ve stated to train one more than the other and back and fourth. He kind of said to focus on skills that you’ve already got on lifting days and and light work on training heavy skill days etc. You’ve both been great help and I will endeavour to keep both up and follow your site. Ps. I love your videos they crack me up so much keep em coming dude.

  53. Danny Kelly says:

    You’re going beyond the boundaries of human experience, finding a way to do it all. Intrepid explorer! Just keep blowing through the frontiers, we’re with you, Jujimufu. Hilarious and inspiring.

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