Your videos are definitely one of the most insightful and digestible powerlifting videos on UA-cam, you’re doing an incredible service by providing such valuable informations for free. Thank you so much!
i've watched through this video like three times now trying to learn as much from it as i can, your channel is such a gold mine of information, you deserve way more subscribers
Bro dropped the best programming video available on all of YT. Should've had to pay to watch this lowkey, how does this video and channel not have wayyyy more views/subscribers. Appreciate the info bro.
Trank you so much Branden for providing us with these high quality program. I am running this plan right now and its showing great results! (Block 2; week 3). I will keep you guys updated when i have completed the Program and tell you how much my lifts have increased:) Sry for the Bad english
Another banger video. Appreciate all the valuable content man. Just checked out barbell apparel, looks awesome. What size do you wear for the hoodies and other long sleeves?
What are your thoughts on conjugate training style where you rotate variations of the squat bench and deadlift for max Effort lifting and then have a high volume day with mainly bodybuilding work? No separate phases for either heavy work or volume work. Both skills are trained weekly with consistent volume but only max effort lifts are in weekly rotation though they will not be too far off from the competition lifts. This westside methodology for powerbuilding works well for me. My split is 3 days full body utilizing a Heavy Monday session (1-5 reps for 3 sets with some isolation at the end for week points, then Wednesday a lighter workout using no barbells but instead a stretch and squeeze focus using cables dumbbells, and machines for 8-12 or 10-15 reps for bloodflow and recovery with some hypertrophy. This lighter day will fill in any gaps with isolations such as lying leg curls, leg press, forearm work, neck work and rear/side delts and abs, and flys for stretching and squeezing pecs. Then Friday hit the full body again with barbell compounds in 6-10 reps range to grow muscle mass in general in a balanced way. Every 6-12 weeks I will rotate lifts out for volume work so as to be able to progress on them in strength. Its kinda like DUP periodization full body but using the max Effort method to practice singles once a week going for variation PRs each time without overuse kicking in on the body. Thanks for all you do. Youre a very smart and strong dude. I do not compete in powerlifting at all. Im just a 45 yr old man who likes to be big and strong for health and longevity. I am aiming to build the big 4 lifts monthly so I alternate between Bench and OHP, Squat and Deadlift weeks on Max Effort attempts. I also love rowing and weighted Pullups. Thank you.
If a client of yours tested his 1rm's, felt great on a waveload week afterwardsz but became completely overwhelmed with fatigue on the following week 2... Is it time for a deload?
When you program primary day backdowns to be +2% weekly of a 1rm, what is the benefit of using different ranges? I've seen you recommend starting at 80% and I've seen Swolefessor program starting at 60%. I did 6 months of 60-76 and stopped there after 6 months - but I wonder if I could have just kept going until I hit 86 or something.
Very insightful videos i have ever seen on utube. How can someone get ur coaching from india. Ome more question is whether strength in three major lifts like Deadlift,Squat and presses can be increased week by week keeping naturally without any enhanced diet. Plz reply sir
Thank you so much! When you say enhanced diet what do you mean? You have to be in a calorie surplus to get stronger but it can be very minimally! For our programs we offer a great group coaching program on the website for only 45 a month! Due to currency exchanges most people in India find my 1 on 1 coaching too expensive so you’d most likely be best off with the group coaching which is only 25-45 USD a month!
Hi Coach, thank you for the great insight! Question: I assume you assume about the example ifter that he is proficient in the front squat, otherwise the block length would not even be enough to nail down technique, let alone get anything out of the movement. If this lifter would not be proficient in the front squat what would be your weapon of choice in the first "bring up the quads"-block?
I would still use front squats but teach them. Belt squats however I’d also add in until they nailed the pattern but keep in mind half of “weak quads” is positional in back squat. You fix the knee position you fix weak quads and front squats force you to fix knee position
rpe 7 to 8 for three sets is working hard, I use rpe as rir caus that’s what it was created and meant to be, but I rather work with rir as first set and rir will depend on the choosen rep range and sets, example triceps ovh you can start with a 4 rir it might be even a 0 rir at the third set, so I rather use rir to leave the objective side of tracking so you can take notes and make adjustments.
You’re really misunderstanding rpe and rir. They’re the same thing. But the RTS manual and you’ll see exactly what Mike T describes as RPE is RIR. The term RIR was coined by researchers because they couldn’t use the term RPE as it was already used in other training modalities in scientific literature. They’re the same thing bro. You need to stop acting like you know everything, most of your comments on my page make you look opinionated, reactive and uneducated with extreme conviction lol not a combo you want. I was the same way when I was younger though.
@@BrendanTietz In Italy and France rpe is not used as rir, also Mike T promoted it as RIR just to make it more objective, but imo that’s just to make it more “commercial”. I said I use rpe as RIR, but how you measure it just changes how you program the rpe number. Also Mike T himself doesn’t use rpe as rir, especially on deadlift where you can have a max of 230 but your triple is at 220/225kg, 5kg (2%) difference but 2 reps difference. that would mean 1x225@8, 1x227,5@9, 1x130@10 So rpe as rir is not perfect but has is objective side and easier to take notes for adjustments but at that point just write rir down not rpe cause it sounds cool. While rpe as rpe is hard to identify for intermediates, that’s why I stick to rir cause I still have to make research example on myself. before claiming rpe (not as rir) and if you use rpe as rir with accessories 3 reps to failure is working hard especially if the rep range is over 8reps.
An RPE video that goes over how you objectify RPE for your clients would be awesome. I find it that RPE perception varies from lifters looking at the same video
Refreshing to see some real live action programming. What does ascending 9 reps 8 RPE look like? How is it different from hitting a top set of 9 reps at RPE 8?
Your videos are definitely one of the most insightful and digestible powerlifting videos on UA-cam, you’re doing an incredible service by providing such valuable informations for free. Thank you so much!
Thank you so much for the comment and kind words! I’m glad I can help so much
i've watched through this video like three times now trying to learn as much from it as i can, your channel is such a gold mine of information, you deserve way more subscribers
Thank you that really means a lot! I appreciate the support ❤️👊🏻
Bro dropped the best programming video available on all of YT. Should've had to pay to watch this lowkey, how does this video and channel not have wayyyy more views/subscribers. Appreciate the info bro.
Trank you so much Branden for providing us with these high quality program. I am running this plan right now and its showing great results! (Block 2; week 3). I will keep you guys updated when i have completed the Program and tell you how much my lifts have increased:)
Sry for the Bad english
Appreciating the return of HQ long-form content!
I got youuuuu
You are probably one of the most knowledgeable powerlifting coaches I have ever seen. Good job bro
That you so much! Comments like this mean a lot and they’re greatly appreciated! I have a ton more free content coming soon!
Video Quality looking super solid AF Dude!!!
Thank you sir!
Dude thank you this is very insightful I enjoyed getting into your brain on this one to see how these are created
Another banger video. Appreciate all the valuable content man. Just checked out barbell apparel, looks awesome. What size do you wear for the hoodies and other long sleeves?
XL! Fits real tight though, I like my clothes super fitted. I’m 6’0” and 229 right now. Broad shoulders, arms 18.5 inches. Just to give context on fit
Wow crazy specific and valuable things info! Thanks for sharing
You’re welcome thanks for the comment!
What are your thoughts on conjugate training style where you rotate variations of the squat bench and deadlift for max Effort lifting and then have a high volume day with mainly bodybuilding work? No separate phases for either heavy work or volume work. Both skills are trained weekly with consistent volume but only max effort lifts are in weekly rotation though they will not be too far off from the competition lifts. This westside methodology for powerbuilding works well for me. My split is 3 days full body utilizing a Heavy Monday session (1-5 reps for 3 sets with some isolation at the end for week points, then Wednesday a lighter workout using no barbells but instead a stretch and squeeze focus using cables dumbbells, and machines for 8-12 or 10-15 reps for bloodflow and recovery with some hypertrophy. This lighter day will fill in any gaps with isolations such as lying leg curls, leg press, forearm work, neck work and rear/side delts and abs, and flys for stretching and squeezing pecs. Then Friday hit the full body again with barbell compounds in 6-10 reps range to grow muscle mass in general in a balanced way. Every 6-12 weeks I will rotate lifts out for volume work so as to be able to progress on them in strength. Its kinda like DUP periodization full body but using the max Effort method to practice singles once a week going for variation PRs each time without overuse kicking in on the body. Thanks for all you do. Youre a very smart and strong dude. I do not compete in powerlifting at all. Im just a 45 yr old man who likes to be big and strong for health and longevity. I am aiming to build the big 4 lifts monthly so I alternate between Bench and OHP, Squat and Deadlift weeks on Max Effort attempts. I also love rowing and weighted Pullups. Thank you.
Incredible video!
Thank you bro!! More to come!
lately viewing a lot of ur videos in double speed while taking notes so I can watch more ^^
Double speed I use a lot! Keep it going!
nice ^^
More videos like that! 😃
I got you!
the 5th week would be deload, right?
If a client of yours tested his 1rm's, felt great on a waveload week afterwardsz but became completely overwhelmed with fatigue on the following week 2... Is it time for a deload?
When you program primary day backdowns to be +2% weekly of a 1rm, what is the benefit of using different ranges?
I've seen you recommend starting at 80% and I've seen Swolefessor program starting at 60%. I did 6 months of 60-76 and stopped there after 6 months - but I wonder if I could have just kept going until I hit 86 or something.
How do i find the part 2 sir brendan?
What do you think about effective rep approach to total volume per bodypart per week?
Very insightful videos i have ever seen on utube. How can someone get ur coaching from india. Ome more question is whether strength in three major lifts like Deadlift,Squat and presses can be increased week by week keeping naturally without any enhanced diet. Plz reply sir
Thank you so much! When you say enhanced diet what do you mean? You have to be in a calorie surplus to get stronger but it can be very minimally! For our programs we offer a great group coaching program on the website for only 45 a month! Due to currency exchanges most people in India find my 1 on 1 coaching too expensive so you’d most likely be best off with the group coaching which is only 25-45 USD a month!
Hi Coach, thank you for the great insight! Question: I assume you assume about the example ifter that he is proficient in the front squat, otherwise the block length would not even be enough to nail down technique, let alone get anything out of the movement. If this lifter would not be proficient in the front squat what would be your weapon of choice in the first "bring up the quads"-block?
I would still use front squats but teach them. Belt squats however I’d also add in until they nailed the pattern but keep in mind half of “weak quads” is positional in back squat. You fix the knee position you fix weak quads and front squats force you to fix knee position
Now that is what is called a quality answer around these parts! Thank you very much!
Does seem like most deadlift advantaged lifters have trouble learning to leverage their quads in the squat. And even the deadlift.
rpe 7 to 8 for three sets is working hard, I use rpe as rir caus that’s what it was created and meant to be, but I rather work with rir as first set and rir will depend on the choosen rep range and sets, example triceps ovh you can start with a 4 rir it might be even a 0 rir at the third set, so I rather use rir to leave the objective side of tracking so you can take notes and make adjustments.
You’re really misunderstanding rpe and rir. They’re the same thing. But the RTS manual and you’ll see exactly what Mike T describes as RPE is RIR. The term RIR was coined by researchers because they couldn’t use the term RPE as it was already used in other training modalities in scientific literature. They’re the same thing bro. You need to stop acting like you know everything, most of your comments on my page make you look opinionated, reactive and uneducated with extreme conviction lol not a combo you want. I was the same way when I was younger though.
@@BrendanTietz In Italy and France rpe is not used as rir, also Mike T promoted it as RIR just to make it more objective, but imo that’s just to make it more “commercial”. I said I use rpe as RIR, but how you measure it just changes how you program the rpe number. Also Mike T himself doesn’t use rpe as rir, especially on deadlift where you can have a max of 230 but your triple is at 220/225kg, 5kg (2%) difference but 2 reps difference. that would mean 1x225@8, 1x227,5@9, 1x130@10
So rpe as rir is not perfect but has is objective side and easier to take notes for adjustments but at that point just write rir down not rpe cause it sounds cool.
While rpe as rpe is hard to identify for intermediates, that’s why I stick to rir cause I still have to make research example on myself. before claiming rpe (not as rir)
and if you use rpe as rir with accessories 3 reps to failure is working hard especially if the rep range is over 8reps.
i love him
I love you boo
If you are cutting a weight class, are you still programming higher volumes / hypertrophy esp. at the beginning of the cycle?
Yes but slightly less by about 20% or so
bro I'm literally the guy you're talking about, even the maxes. 20lbs heavier though lol
HAHAHAHA I knew someone would resonate. I was close to this. Hit these exact numbers in comp but my bench was 327 I think or 319 something like that
One day we’ll get to 100k subs
👊🏻❤️
I bring my spine doing Dead lift
An RPE video that goes over how you objectify RPE for your clients would be awesome. I find it that RPE perception varies from lifters looking at the same video
How is this freeee
Even more coming soon!
Refreshing to see some real live action programming.
What does ascending 9 reps 8 RPE look like? How is it different from hitting a top set of 9 reps at RPE 8?
I’m sure someone gonna copy paste this program😀
LOL I had someone literally copy my entire coaching spreadsheets and sell them
Algo
Who’s algo?