2 Sets method recap: minimum 8 reps maximum 17 reps rest between sets minimum 5min maximum 7 min - Progressive overload if you aim to do 12 reps and failed, next workout use the same weight, but if you succeed then add 2.5kg or 5kg to your next workout -Workout exemple for Bench press: warm up 5 reps, 30kg, 3min rest warm up 5 reps, 50kg, 3min rest 1st set 14 reps, 70kg, 7min rest 2nd set 11 reps, 70kg
U make some mistake Nevers aim rep do ur max Exemple first set 50kg 11 rep faillure next time add 5 or 2,5 kg dépend of ur feeling about it Next Set ian dont say it in a vidéo but drop 20 or 25% of 50kg so 40kg and try to go above 15 rep if u dont stay with until u pass it and for the 50kg go to faillure above 10 rep
So Set 1 go to faillure above 10 rep Drop 20 or 25% of the weight for Set 2 go to faillure above 15 rep And don’t do more than one accessories Exercises u are already dead a this point 😂😂😂
Day 1 - Push day Dips and bench press Day 2 - Rest day Day 3 - Pull day Pulls ups and rows Day 4 - Leg day Squats and hip trusts Hamstring curls Calves raises Day 5 - Rest day REPEAT 🔄
Yeah training legs on leg day is making me learn new skills or do my previous skills harder than before,and I also do weighted calesthenics and I'm only 14 years old and I've learned straddle planche,90° hold L-sit and handstand
Here is the summary: 1. This method is only using 2 sets of working sets, thats why UNTIL FAILURE is a MUST. 2. Minimum reps is 8 reps, and maximum is 17 reps. You have to hit TOTAL FAILURE between 8 - 17 reps. Lets split it into 2 rep ranges: 8~12 reps and 13~17 reps. 3. PROGRESSIVE OVERLOAD #1: Progressive overload is when your failure is at 12 reps or more in both the first and second working sets. You know its time to add more weights when the first or second sets already hit failure at the 13th - 17th reps. 4. PROGRESSIVE OVERLOAD #2: Adding more weights where you feel youre gonna hit failure between 8th - 12th reps on both the first and second sets. 5. So 8~12 is where you wanna push yourself in this rep range. 6. And 13~17 rep range is where it indicates you to add more weights and going back to the 8~12 rep range again. 7. Rest 5-7 mins of each sets.
Thanks for sharing Ian. For 22 years old, you are very mature and wise - I just turned 32 recently. I will be implementing this method and sharing my progress every 3 months here. January 21, 2025 = Progress to be updated. April 21, 2025 = ... July 21, 2025 = ... October 21, 2025 = ...
The more you get stronger, higher level, the more harder and complicated progress gets. Which is when this is where you will need to take it more seriously in seeking knowledge, knowing the mistakes and avoiding them, getting exactly training, diet, motivation, and sleep better by improving the rating towards 10/10, implementing light deload workout by 3 sets, 5 reps, 5kg less, after 3 min rest, when tendon doesn't fully recover enough as the muscles recover fully because of limited blood vessels flowing, so you accumulate more stress on the tendon, Golgi tendon organ takes part to reduce strength to prevent injury. Do NOT divert from the plan, or change the plan like adding something else than from Ian's for an inconsistent schedule or rest days, I know well this ruins progress. Allocate some time in your day to day basis to gain even deeper knowledge, literally everywhere, reaching out someone who mostly uses Ian's methods, and the more consistent to gain knowledge, the better for workout optimization.
And a little bit of mistakes. I don't understand why can't people just use mentzer's exact tips and read why he said that and just be successful in the gym
You're a real one for sharing this information for free - your content has been invaluable to my progress in training. Could you post a video about how you train skills at the same time as that would be super useful to - thanks again for everything Ian🙏, you are the best fitness influencer out there.
@@dhruba8201 He said to do 2 exercises at a session. But do I need to do those 2 exercises for same muscles((for instance: both of them for chest)) or different Muscle ((for instance: 1 for leg and 1 for chest))???
Something that i wanted to mention here: since 2014 no one not even in my country (i am from germany) inspired (& influenced) me like ian with his character & charisma, aswell his training style! Keep up, brother! 📈📈
@@kristijantadic8476 danke für den Tipp! Lesen ist mein zweites Hobby neben dem Kraftsport. Aber was genau hat jetzt "anfangen zu lesen" mit dem Kommentar zu tun. Es geht um Ian als Person und in Bezug auf Kraftsport 🤷
Something i love about Ian. He's honest. And i value that. I like that he talks and shows himself like he is for the most part and not tying to be flashy or youtubery. The image you get from him is more personal and genuine. Thank you brother.
How grateful I am for all your free content man! I appreciate all your hard work. When I save money to buy your Couse I will. I've heard it's pretty awesome
I realised this high intensity low volume training style for strength like 3 weeks ago. Made MASSIVE progress in just 2 weeks. Going against what Ian said, I train full body, 3 times a week and for the first set I do 1 to 3 reps, and for the second set I do 3 to 5 reps. I do only 3 exercises (squat, dip, pullup) and have put on 5kg for dip and pullup and 10kg for squat. Can confirm this works update: ive moved to a different programme now, but if you have any questions, can still ask me here
@@devincolombari since youre only at 4 rn, practice them more. do more volume over intensity (basically not going to failure but doing a lot of reps, say, 25+ reps per workout). after you can do, say, 6 to 8 reps, add weight and start training with the 2 set method
@@coreyjames1202 i'd say start off light to understand the movement pattern and like you would with any other exercise, progressively overload when you hit the desired set and rep range
It took me 57 years to find this out myself. It works. 2 sets not to much volume and good rest. Thanks for sharing the benefits of weight training, they are treu.
This is actually perfect for someone like me who practices Martial arts and is a 12th grade student in India. This saves me so much more time. Thnx , I will follow this properly.
@@StarterAtUA-cam I don't really have a play list. Apart from physical training, I am not good with studying. I cannot advise you on that. But, just be consistent and work hard, in what you wanna achieve. Spend time with your family as well.
i love you bro really love you i made a progress in less than a month (3 weeks i guess) from 5 pull ups with 10kg to 8 pull ups with 18 kg. you re amazing i bought a course too and that helped me the most. Keep progress and thanks
Ian. Ive been following your tips for a few months and ive gotten huge. Went from 90kg to 110kg bodyweight in 6 months, im 6ft 3. I was a beginner too. Your program has me built different. All these bozos say "oh hes taking somehting, its the genetics, the black genetics" funny stuff man
Dude the progressive overload is the key on his program. My friend went from 65kg to 70kg. But he can now dip 35kg for 8 reps and pull up 20kg for 7 reps. All natty. You'll be shocked at how good it is, and I don't have any supps. I just eat. Bro give it one month and you'll see
@@FelixConfidentialhow are u bragging about the prog when you dip 15kg and pull 5kg? It took me 4 months to go from 20-45kg pullup lol. Also you gained 20kg of fat, not muscle, or youd be lifting alot more. Not trying to hate just correct you.
So much gold here. I bought your course last year and gained a ton of strength. Unfortunately due to surgery in addition to tendon injury from work I haven’t been able to go to the gym for most of this year. But already I have gone from 4 dips back to 18 dips in just. a few weeks and will start weighted dips soon. 💪
@@HocDolliday yeah I think it’s good for general weight lifting and being a strong mf in general. I actually don’t do calisthenics either. Maybe I would like to do a few muscle up’s at some point but that’s my most calisthenic goal I guess. While I don’t know much about power lifting(and this course isn’t designed for that), if you just want to weight lift in general then this course is good. My only advice on top of his course is you would be fine with a one week cycle instead of 5 days. So just working out 3 times a week instead of 3 times in 5 days. But that’s depends on how fast you recover and if you’re getting enough protein/sleep ect… I had great success with his 5 day cycle before but recovering from my surgery/ period of inactivity I have found another 2 days of rest to be helpful. Overall if you don’t know much about weight training this is gold in my opinion. Great possibility the best place to start.
@@miner6456Peace reply. For clarification, one leg day, one pull day, and one push day is enough every week? Like, look at the video. Or should I train 2x a week?
@@gallandmikaelr.angcon5291 like in the video. 5 day cycle. My recommendation for a one week cycle would only have you doing push pull legs once a week(not twice a week). In general you’re better to rest more instead of working out more. Because even if you’re not sore you can still be growing. Once you work out you dig a hole(you’re sore). Then you recover to where you were(you don’t feel sore but you’re just as strong as you were). Then you give additional rest time(time to grow, where you’re getting stronger but you don’t feel sore). So like the video and I think it’s fine if you have more rest days(rest/growing days). It’s better to work out less than more
@@gallandmikaelr.angcon5291 1x a week Or 5 day cycle Less is more If you recover fast getting enough protein and sleep then 5 day cycle will work great.
Αδερφέ καλησπέρα. Πατρίδα εδώ. Ωραίο το βιντεάκι και φαίνεται να έχει δίκιο σε αυτά που λέει αλλά κάτι που δεν κατάλαβα. Λέει σε κάποια φάση για την πλάγια μοίρα του δελτοειδή, ότι χρειάζεται πλαγιές εκτάσεις των ώμων. Στο πρόγραμμα όμως που μας δείχνει έχει βάλει push day, pull day, leg day και πουθενά δεν υπάρχει ο δελτοειδής. Τι φάση;
@@ΧάρηςΝικ-λ7ε Καλημέρα αδερφέ μου ☀️ Με πιέσεις επικλινή Καλύπτουμε όλο το μπροστά δελτοειδή Και με βυθίσεις καλύπτεται πάλι ο μπροστά και ο πλάγιος Με μονοζυγο Και κοπλατικές κάλυπτε το πίσω ώμος Και πάλι λίγο πλάγιος Και σαν έξτρα λέει ας κάνουμε πλάγιες εκτάσεις αλτήρες για να καλύψουμε τη μεσαία μοίρα Επίσης με βάση την επιστήμη ξέρουμε ότι η μεσαία μέρα του ώμου είναι η μεγαλύτερη μοίρα οπότε αν θέλουμε μεγάλους ώμους κάνουμε πολλές πλάγιες
@@rafael_ellanios2708 Σε ευχαριστώ αδερφέ μου. Τούμπανος είσαι. Λέω να ξεκινήσω ένα πρόγραμμα με έλξεις και βυθίσεις με βάρη. Έχω στο σπίτι μονόζυγο και δίζυγο τοίχου και ένα γιλέκο με 20 kg. Δεν έχω συνδρομή σε γυμναστήριο οπότε θέλω να κάνω ένα πρόγραμμα στο σπίτι. Και έχω και μία στραβόμπαρα με βάρη. Μόνο τα πόδια με προβληματίζουν πως θα τα γυμνάσω.. Καλό το τρέξιμο αλλά δεν δημιουργεί υπερτροφία. Προτείνεις κάποιο πρόγραμμα; Μέχρι τώρα έκανα καλλισθενική (έλξεις, βυθίσεις, κάμψεις καθίσματα με το βάρος του σώματος).
@@rafael_ellanios2708φιλε μου εχω και εγω κάποιες ερωτησεις αν μπορεις να μου απαντησεις 1 δικεφαλο και κοιλιακους ειδα οτι δεν εχει καθολου γιατι ετσι; 2 εγω ας πουμε δεν εχω εξοπλισμο σχεδον καθολου μπορω να κανω pushup αντι για bench press 3 για να γινω πιο δυνατος στους ωμους αρκουν αυτες οι ασκησεις η να προσθεσω πχ pike pushups
My friend! This is one of the most entertainingly informative videos ever. After 40 years of training various modalities you have provided a new practical and effective method that I will run as a challenge the next few months. Thanks for your awesome content.
Sure, so are the words you're using. But I wonder if you used 'about' instead of 'bout': your sentence would have been more grammartically correct. But then again, you already know the answer. Right?
Love your content, Ian! I'm a woman and follow you because you set the bar REALLY high and that's really inspiring for me!! I'd love to see your warm-up and which exercises you do to make your joints stronger. Much love from Brazil 😘😘
Very insightful video Ian. I have been training in a similar fashion which came with trial and error of calisthenics and gym for several years. There are several deviations from your described method of training, which I trialed and it worked for me. I would target 8 reps to understand if i am at the point of adding extra weight in a particular weighted exercise. If i achive this rep range i would attempt 5 reps of a heavier weight, for example +5kg. Instead of doing once a week for a certain muscle group, i would usually select twice a week. I feel i get bored if i don't do back more than once a week, but from the perspective of recovery your method seems more optimal. Thanks for sharing your experience with your audience, it is invaluable to know how accomplished athletes like yourself structure workouts.
I have an important qn. Can I do 2 sets of barbell shrugs on pull day? Cause non of the moverment he mentions targets the uppertraps. He does HSPU hence is traps are big. But not all of us are HSPU masters. Please tell.
Great video. My fellow swede Martin Berkhan has a similar approach. Few exercises, few sets and focus on progressive overload and his physique is insane as well. Love your low key humor.
i have been seeng Ian videos for more than 1.5 years and everything he tells works the best .I have started training at home and now i have been progressing faster than i thought.THanks for him😎🤟👍
@@akshaysupramanian123 He said to do 2 exercises at a session. But do I need to do those 2 exercises for same muscles((for instance: both of them for chest)) or different Muscle ((for instance: 1 for leg and 1 for chest))???
Bruh, I was mind blown that this guy explained the exact method I did for the past 2 years and yeah it's very effective. Other benefits are; Less time in the gym, More progression, Enough recover, and More gains.
Did you stick to the same workout plan? Or did you have a different schedule, a different number of sets/exercises? Did you have a separate arm workout? I'm asking because I want to start working out in a similar way.
Here I am watching this since I stopped making progress at chin ups (52.5kg x 3), dips (50kg x 3) and bench press (120 kg x 1). I did more volume when I stopped making progress and I still wasn't able to surpass my prs. Going to try this out
it is like mike mentser's HIT program, and actually, I was waiting for you to tell about structuring workout and what to do for a year maybe. :)) I hope you will upload a video which contains all your work (from entrance to gym, your getting out of gym ))))
I honestly need to apologize for doubting you for being a fake natural. You really are insane and know what you are doing. I still have a lot to learn and you definitely inspire me to keep getting better and to post more on my channel. You’re a fking beast dude! You seem like a great coach too!
and why do you think that he is natural now? At 18 years he has already rounded shoulders and prominent traps. No way to do it naturally. He was clearly on SARMS or steroids.
2 step - 2 sets 2 exercises of same muscle group e.g dips and bench. (If a muscle group is targeted but 1 muscle in muscle group needs strengthening add an exercise in to strengthen e.g side delt on dips and bench day… or lower back on pull ups and rows day…) 8-17 rep range progressively overload once your past 12 reps. 2.5kg / 5kg increments. Max 5 reps in warmup sets. Build intensity. Rest between warmup sets.
If someone can answer some doubts I got about this video, I would be glad. Here are the questions: 1 - first he says that only two exercises is enough, but then he put 4/5 exercises on leg day. I didn’t get it why. 2 - he says to add lateral raises on push day, but then on the example he gave later he only includes bench and dips on this day. Do I include lateral raises or not? 3 - And then he says that one of the most common mistakes people do is adding one extra exercise. But what is the limit? Is it 2 as you said earlier, or is it the exact same amount u said in each day? Like, push day would be 3, pull day would be 2, and leg day would be 4/5? Obs: English is not my main language so I don’t get somethings sometimes. I’m not complaining. Actually I’m very glad Ian posted this knowledge, but I have doubts.
1- He said that for each muscle group. Squats won't work for calves for example. 2- Yes. It's not targeted with the compound movement. So it's good to train it separately, as he said. 3- Again, it's for each muscle group. You don't need to add one more exercise if the two exercises already work most of the muscle group that your training
1- It's because the legs are larger muscle groups and obviously you're not going to be able to use all of them in just two exercises, for example with regard to the calves which are a localized exercise. It also helps you to have a less unbalanced body structure, which prevents injuries or problems in the future. 2- Same answer as the first question, to avoid imbalances and for some aesthetics 3- It really refers to being as effective as possible using compound exercises to build up workload and cause excessive fatigue, 4 sets per muscle group is fine, but you can add accessories (Obviously muscle accessories that you did not use or that could cause an imbalance in your training)
1. Two exercise per muscle, So for Legs example: 2 sets Quads, Hamstrings, Glutes, Calves. Just like what Ian said. 2. Ian said you should do Lateral Raises to avoid imbalances and reduce the risk of injury. So 2 sets for Chest 2 Exercise variation. 2 sets for Side delts 2 exercise variation. 3. He means that per muscle only 2 exercise each. So like Chest 2 sets 2 exercise could be Dips and Bench Press. For Quads 2 sets 2 exercise could be Squats and Leg extensions. Edit: To avoid confusion with the 2 sets 2 exercise per muscle. Basically for Chest 1 set of Dips then 1 set of Bench Press. Which totals to 2 sets of 2 exercises for the Chest muscle.
@@MaicolBv for pull do 8 reps in the first set minimum before you increase weight and second set 12 reps with less kg around 20% less kg , and when u hit 8 increase the first and if you dont hit second set 12 dont increase the second only first , individually , and dips first set 10 and second set 15 reps
I'm 38 years old and I just started taking working out seriously and I made my channel to hold myself accountable. I started off at 155lbs I'm currently 167 and my goal is 180-200 lbs. I stand at 6'1. Any encouragement, support and help would be greatly appreciated. I love your channel. And i appreciate the info.
I’m 6” and started weights at 38 yrs old. 7 years later I’m 50 Lbs heavier and I didn’t even weight train from 40 until 44. This is achievable. Listen to this guy, he makes sense. 👍🏻 Good luck.
Hey Ian, i liked the video alot but i have another question. Your explaining how to progress on my strength exercises, dips,bench,pull ups etc.... but how do I combine it with my Skill exercises? For example on my Pull day. Would you first do your weighted pull ups + Rows and afterwards practice front levers? Would you do front levers on a different day? I am making decent progress when I only focus on one of them. Either I focus on skill work + skill accessories or I focus on Weighted exercise, but I find it very difficult to combine.
I’m confused on how this works still 😂 please help explain, so I do 2 sets of weighted pull ups failure 8-17 reps, then 2 sets row failure 8-17 reps, that’s it? That won’t take long at all tho and this will build me muscle and strength?
Mike Mentzer was teaching this in the 1980s. Mentzer also scored a perfect 300 in the top bodybuilding category. So yeah, this gentleman’s video is great information and well explained in a short time. Definitely good advice.
It turned out I've been doing this for a long time without even realising, thinking I'm lazy and that's why i can't train every two days or rest less than five minutes. I did 3 sets tho. I'll adapt to this improved version and let's see how far i can get!
I started using this method and oh boy it's really impressive. I started training like this one month ago Here is my results so far Bench went from 80kg × 6 reps to 80kg for 9 reps and i hit 100kg for the first time pretty easily. Weighted pullups went from 8 with 10kg to 9 with 20kg Weighted dips went from 8 with 20kg to 8 with 35kg Also my max bw pullup went from 17 to 25 pretty and dips went from around 25 to 44 I have been training for 2 years and im 19, 176cm 67kg bw. I will plan to update my progress here in 1/2 month, happy training to everyone!
I have been training for about 6 month and i only went from 95 to 135 lbs in bench press and i struggle even to do 5 pull ups at 21 160 lbs I will try this method in order to see if i will improve
Hey ian thanks for dropping this info out for free. But I have 2 qstn's. First I wanted to ask, You mentioned having to add lateral raises since that area isn't trained frequently ( 9:50 ). You also warned against doing more than 2 exercises ( minute 12:45 ) . So do we or do we not add lateral raises?? and if we should, how. second, when do you actually do the skill work? You mentioned improving in both at the same time, did you mean that your 2 set method indirectly improves skills (because of strength gain). That would make sense if so but I was just double checking. Thanks again
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Guys the main takeaway Ive seen from alot of high level calisthenics athletes, powerlifterd etc is : - Dont do the amounts of volume the fitness industry keeps telling you to do - rather do a very low amount and focus on progressive overload - if you cant intensify/add weight, do one set or rep more or improve form - be in 200-300 calorie surplus and eat enough protein so you have the energy/building blocks for muscle building - focus on a very small amount of exercises and improve in them, only switch if progressive overload doesnt work in any way anymore(weight, sets, reps, form, calorie surplus)
Although I don't have the enough money to buy Ian's SSS , I carefully listen to his every day advices . Guess what! I swear they helped me surpass all my friends at the gym . I would thank this man ❤🤝
This type of training easily works with weights too, although I don't understand the 'getting stronger gets you muscle' standpoint. Gaining muscle gets you stronger, that's how it works, what you are talking about is simply progressively overloading and actually going to failure and pushing limits rather than keeping some in reserve so pretty much going to complete failure and keeping volume lower in order to not overtrain while prioritizing compound movements which I all 100% agree with. So you don't train 'strength', you achieve it with muscle growth and then additionally increase it by mastering each movement. This 'method' is pretty much about tracking, guiding and restricting your training volume instead of some secret method.
I'd love it if you did a beginner to intermediate series, unless you already have one and I can't find it. Showing a progression of exercises (technique and all) from beginner to intermediate to advanced
I’ve been following this man for a minute and i think he’s the best in the business. You have to remember he is doing strength and skill feats. Sure, you can stage strength feats but the skills, common man. This guy knows what he is talking about, this man’s results speak to the following he has amassed. He’s got wisdom.
Ναι bro. Εντωμεταξύ μία ερώτηση. Αυτός τα εξηγεί όλα κομπλέ αλλά κάνει ένα λάθος ενώ αναφέρει τον δελτοειδή μυ και λέει να κάνουμε πλάγιες εκτάσεις ώμων στο τέλος δεν αναφέρει την άσκηση στο πρόγραμμα. Άρα πότε την κάνουμε αυτήν;
SSS is way too underrated, i dont understand why almost everyone gets scammed by those "exercise gallery courses" instead of buying the SSS i legit went from 10 kg pull ups and 10 kg dips to 25 kg pull ups and 25 kg dips in 15 days after starting the course
@niel__10 can't sorry , I would suggest you to take information from ian videos so you can upgrade your training while saving up money to buy the course
@@niel__10 can't share it sorry I would recommend you to get knowledge from ian videos so you can upgrade your training while saving money up to get the course
Ян, наблюдаю за тобой полтора года и набрал 15 кг мышц, от 65 до 80 кг. Я эктоморф, и мне очень сложно было набирать мышечную массу с детства. У меня есть цель когда нибудь догнать тебя. Каждый раз перед тренировкой смотрю рилсы с тобой и сразу появляется нереальный заряд мотивации. Огромное тебе спасибо за то, что делишься своим уникальным методом. У тебя самый рабочий метод который я встречал, спасибо тебе огромное. Кстати у меня рост 189 😂 и мне 20 , так что жди... Возможно когда нибудь я тоже появлюсь на просторах ютуба и если меня спросят как я добился такого результата, я несомненно назову твое имя. Пусть Всевышний поможет тебе и защитит тебя от зла, дарует тебе крепкого здоровья и отличных результатов. С уважением твой подписчик. 🤝⚡💪💪💪
Yes this method is probably great for functional strength and mass, and for someone with tight schedule. However if a goal is maximal hypertrophy in shortest time possible then this method is definitely suboptimal.
@@marino5459 Method advocated in the video can be effective for beginners trying to put on some muscle and improve strength or for people that are limited with time and need to compress their training into few short weekly sessions. For anyone interested primarily in hypertrophy (getting as much lean muscle mass as fast as possible) research clearly shows that muscle growth responds to total workload (sets x reps x load), and two sets are often insufficient to maximize hypertrophy for a muscle group. Multiple studies demonstrate that higher volumes lead to greater protein synthesis and hypertrophy, especially for advanced lifters. I would recommend a book Science and development of muscle hypertrophy by Dr Brad Schoenfeld for more information.
Perform the movement position you currently in on excentric phase. Do this until you can finally perform about 3-10s of holding, on isometric. Ian said that only two exercises and two sets are enough, but I add one more exercise, in this case, which is the isometric or excentric movement of the skill I'm trying to achieve. I like to do 3-4 sets of the static exercise.
He's a decent guy disclosing the info. Imagine knowing something so groundbreaking and keeping it to yourself? Anyone following his training regime has now got a massive advantage.
2 Sets method recap:
minimum 8 reps maximum 17 reps
rest between sets minimum 5min maximum 7 min
- Progressive overload
if you aim to do 12 reps and failed, next workout use the same weight, but if you succeed then add 2.5kg or 5kg to your next workout
-Workout exemple for Bench press:
warm up 5 reps, 30kg, 3min rest
warm up 5 reps, 50kg, 3min rest
1st set 14 reps, 70kg, 7min rest
2nd set 11 reps, 70kg
U make some mistake Nevers aim rep do ur max
Exemple first set 50kg 11 rep faillure next time add 5 or 2,5 kg dépend of ur feeling about it
Next Set ian dont say it in a vidéo but drop 20 or 25% of 50kg so
40kg and try to go above 15 rep if u dont stay with until u pass it and for the 50kg go to faillure above 10 rep
So
Set 1 go to faillure above 10 rep
Drop 20 or 25% of the weight for Set 2 go to faillure above 15 rep
And don’t do more than one accessories
Exercises u are already dead a this point 😂😂😂
Day 1 - Push day
Dips and bench press
Day 2 - Rest day
Day 3 - Pull day
Pulls ups and rows
Day 4 - Leg day
Squats and hip trusts
Hamstring curls
Calves raises
Day 5 - Rest day
REPEAT 🔄
Where is abs and skill like muscle up
Yeah training legs on leg day is making me learn new skills or do my previous skills harder than before,and I also do weighted calesthenics and I'm only 14 years old and I've learned straddle planche,90° hold L-sit and handstand
Here is the summary:
1. This method is only using 2 sets of working sets, thats why UNTIL FAILURE is a MUST.
2. Minimum reps is 8 reps, and maximum is 17 reps. You have to hit TOTAL FAILURE between 8 - 17 reps. Lets split it into 2 rep ranges: 8~12 reps and 13~17 reps.
3. PROGRESSIVE OVERLOAD #1: Progressive overload is when your failure is at 12 reps or more in both the first and second working sets. You know its time to add more weights when the first or second sets already hit failure at the 13th - 17th reps.
4. PROGRESSIVE OVERLOAD #2: Adding more weights where you feel youre gonna hit failure between 8th - 12th reps on both the first and second sets.
5. So 8~12 is where you wanna push yourself in this rep range.
6. And 13~17 rep range is where it indicates you to add more weights and going back to the 8~12 rep range again.
7. Rest 5-7 mins of each sets.
wait, so how many different exercises are in this method? That is all to achieve his physic?
Workout schedule:
Day 1 - Push day:
Bench 2x, dips 2x
Day 2 - Rest day
Day 3 - Pull day:
Pull ups 2x, Rows 2x,
Day 4 - Leg day:
Squats 2x, Deadlift 2x, Calf raises
Day 5 - Rest day
Repeat ♻
Thanks, I didn't understand one thing, is the weight between the first and second series the same or does it decrease?
@@lxstcxentury8581same, your goal is to do more reps of the same weight to gain strength
@@marcospalierno2392 thanks! Are you Italian?
3:48
guys, he said the thing
Bro's Anime Intro Dialogue
🤣🤣🤣🤣🤣 I was looking for this comment 😅😅🤣🤣🤣🤣
@@superxiphias his final form 😂
😂
nailed it!!!😂😂😂😂😂
Babe wake up, the 0.00188km 95000g athlete just posted
Damn, I didn’t know the guy had almost 19 meters (he changed the number)
Damn, I didn't knpw the guy had almost 19 meters
Damn, I didn’t know the guy had almost 19 meters
Damn, I didn't know the guy had almost 19 meters
Damn, I didn't know the guy had almost 19 meters
Thanks for sharing Ian. For 22 years old, you are very mature and wise - I just turned 32 recently.
I will be implementing this method and sharing my progress every 3 months here.
January 21, 2025 = Progress to be updated.
April 21, 2025 = ...
July 21, 2025 = ...
October 21, 2025 = ...
King
All the best on your journey from a fellow 32 year old 😆🤙🏼
The more you get stronger, higher level, the more harder and complicated progress gets. Which is when this is where you will need to take it more seriously in seeking knowledge, knowing the mistakes and avoiding them, getting exactly training, diet, motivation, and sleep better by improving the rating towards 10/10, implementing light deload workout by 3 sets, 5 reps, 5kg less, after 3 min rest, when tendon doesn't fully recover enough as the muscles recover fully because of limited blood vessels flowing, so you accumulate more stress on the tendon, Golgi tendon organ takes part to reduce strength to prevent injury. Do NOT divert from the plan, or change the plan like adding something else than from Ian's for an inconsistent schedule or rest days, I know well this ruins progress. Allocate some time in your day to day basis to gain even deeper knowledge, literally everywhere, reaching out someone who mostly uses Ian's methods, and the more consistent to gain knowledge, the better for workout optimization.
bro keep it up !
I'll be coming back to this one!
#1 Method For Building Strength & Muscle (188cm/96kgs Explained)
When should we train core then?
Should I throw another 2 sets at the end of each workout?
@@qusai_unfiltered when you're doing an exercise of any kind like pull up or push up, your core is passively trained . So no need to train it
@@w-e-a.c..2264 ok bro, but what about lower back pain?
@@qusai_unfiltered barbell squats train the lower back. Watch a squat tutorial from Starting strength. You will understand everything.
@@qusai_unfilteredtrading n daily like 5 minutes during your warmup
FINALLY A EXPLENATION!!!! IVE BEEN WAITING THIS FOREVER, TY
I think we all were.
7:40 start from here.
Thanks. Bro was just not stopping to yap
Thanks a lot 🎉🎉🎉
Exactly this.
Bro is proficient in yapanese
@@zetatech5741lit
this is a good adaptation of the Heavy Duty Method of Mike Mentzer to calisthenis. Nice job.
and where is the calisthenic adaptation? I'ts just Mike Mentzer with Russian accent
I was looking for this comment
@@DanielFernandez-h3lstay mad and weak bro.
And a little bit of mistakes. I don't understand why can't people just use mentzer's exact tips and read why he said that and just be successful in the gym
You're a real one for sharing this information for free - your content has been invaluable to my progress in training. Could you post a video about how you train skills at the same time as that would be super useful to - thanks again for everything Ian🙏, you are the best fitness influencer out there.
Mike Menztzer has been doing so since 1993...
This Man is very kind ,he was requesting to use his knowledge. He has zero ego. He really wants to grow us. Thank You Ian.❤
Has zero ego? lol
@@outlander7833 everyone has ego, i dont think its something bad nowadays, just relax man
@@dhruba8201 He said to do 2 exercises at a session. But do I need to do those 2 exercises for same muscles((for instance: both of them for chest)) or different Muscle ((for instance: 1 for leg and 1 for chest))???
Best sarcasm 😂
Something that i wanted to mention here: since 2014 no one not even in my country (i am from germany) inspired (& influenced) me like ian with his character & charisma, aswell his training style! Keep up, brother! 📈📈
Dann solltest du mal anfangen zu lesen
@@kristijantadic8476 danke für den Tipp! Lesen ist mein zweites Hobby neben dem Kraftsport. Aber was genau hat jetzt "anfangen zu lesen" mit dem Kommentar zu tun. Es geht um Ian als Person und in Bezug auf Kraftsport 🤷
188cm/96kg, of course
Hey, what about Adolf Hitler
Something i love about Ian. He's honest. And i value that.
I like that he talks and shows himself like he is for the most part and not tying to be flashy or youtubery. The image you get from him is more personal and genuine. Thank you brother.
yesss we’ve been waiting for the right knowledge 🙏🙏🙏🙏
How grateful I am for all your free content man! I appreciate all your hard work. When I save money to buy your Couse I will. I've heard it's pretty awesome
Yeah, it is. Structured plan and great community on discord . You will gain so much knowledge, we are waiting for you🎉
It’s not that good, follow Matthew zlats free course
Where can i find zlat free course
@@skirikkadavid8853 it’s on his channel, look up Matthew Zlat
@@skirikkadavid8853on his UA-cam channel he posted the vid 6 years ago
I realised this high intensity low volume training style for strength like 3 weeks ago. Made MASSIVE progress in just 2 weeks. Going against what Ian said, I train full body, 3 times a week and for the first set I do 1 to 3 reps, and for the second set I do 3 to 5 reps. I do only 3 exercises (squat, dip, pullup) and have put on 5kg for dip and pullup and 10kg for squat. Can confirm this works
update: ive moved to a different programme now, but if you have any questions, can still ask me here
Once you got to 11-12 reps in pull-ups did you start to add weight? I can’t get passed more than 4 reps of pull-ups
@@devincolombari since youre only at 4 rn, practice them more. do more volume over intensity (basically not going to failure but doing a lot of reps, say, 25+ reps per workout). after you can do, say, 6 to 8 reps, add weight and start training with the 2 set method
@@athxiaa4805 what weight would you suggest starting with if current bw count is 12?
@@coreyjames1202 i'd say start off light to understand the movement pattern and like you would with any other exercise, progressively overload when you hit the desired set and rep range
@@athxiaa4805 thanks bro
Bro its so crazy that you shared all this info for free.Tnx bro I love you 🧬
It took me 57 years to find this out myself. It works. 2 sets not to much volume and good rest. Thanks for sharing the benefits of weight training, they are treu.
I tested this way of doing my exercises and it's mindblowing! By charing your knowledge, i can be better almost every sesseion. Thank you a lot.
This is actually perfect for someone like me who practices Martial arts and is a 12th grade student in India. This saves me so much more time. Thnx , I will follow this properly.
What martial arts do u train?
@StarterAtUA-cam boxing, Muay Thai, judo, karate ( just it's kicks), without a coach, after tons of research online .
@@Ethan-nc1hf ok do u have an advice or playlist that I can follow? I'm in 12th grade too
@@StarterAtUA-cam I don't really have a play list. Apart from physical training, I am not good with studying. I cannot advise you on that. But, just be consistent and work hard, in what you wanna achieve. Spend time with your family as well.
@Ethan-nc1hf thanks😞
i love you bro really love you i made a progress in less than a month (3 weeks i guess)
from 5 pull ups with 10kg to 8 pull ups with 18 kg.
you re amazing i bought a course too and that helped me the most.
Keep progress and thanks
Does his course have more info that is important than what he just shared
@@gl3mmy903 His plan is much more detail than this video + perfect progression in sets reps for all skills in order and al lot more
@@gl3mmy903 yes
how did you structure this program starting with such low weighted rep count? I'm in a similar boat myself but with 20kg x5.
I can give jis course to you if you want@@gl3mmy903
He cant do a single video witout saying 188cm/95kg
Erm ACTUALLY 🤓👆188 cm and 96 KG
But is he lying tho ? and you have to reconsider viewers are also new.
I think some are new and they have to know it, I mean... I think so
i'm new to the channel so it helps instead of me trying to watch his other videos.
@@Rockyburns-q6r Bro made the video after poop 💩 -1kg
14:14 bro is a tank💀
Tank is bro 💀💀
Bro is bro💀💀💀
@@shortycrustbro on bro
He will slap you so hard the snot will spin like rings of Saturn 🪐 around your head
Ian. Ive been following your tips for a few months and ive gotten huge. Went from 90kg to 110kg bodyweight in 6 months, im 6ft 3. I was a beginner too. Your program has me built different. All these bozos say "oh hes taking somehting, its the genetics, the black genetics" funny stuff man
6’2 here 78 kg i will start his program soon and see💪🏾
damn thats huge progress. how old are you? IM 6"3 95 kg.. 20kg in half a year really?.. natty?
Dude the progressive overload is the key on his program. My friend went from 65kg to 70kg. But he can now dip 35kg for 8 reps and pull up 20kg for 7 reps. All natty. You'll be shocked at how good it is, and I don't have any supps. I just eat. Bro give it one month and you'll see
@madsiraver yeah about 6 months as well I couldn't do any pull ups or dips at 95. But now I can do 15kg dips 7 reps and 5kg pull ups for 10 reps
@@FelixConfidentialhow are u bragging about the prog when you dip 15kg and pull 5kg? It took me 4 months to go from 20-45kg pullup lol. Also you gained 20kg of fat, not muscle, or youd be lifting alot more. Not trying to hate just correct you.
this is golden content. thanks for sharing your knowledge, ian!
So much gold here. I bought your course last year and gained a ton of strength. Unfortunately due to surgery in addition to tendon injury from work I haven’t been able to go to the gym for most of this year. But already I have gone from 4 dips back to 18 dips in just. a few weeks and will start weighted dips soon. 💪
I’m not interested in calisthenics, just weightlifting. Is the program still worth it?
@@HocDolliday yeah I think it’s good for general weight lifting and being a strong mf in general. I actually don’t do calisthenics either. Maybe I would like to do a few muscle up’s at some point but that’s my most calisthenic goal I guess.
While I don’t know much about power lifting(and this course isn’t designed for that), if you just want to weight lift in general then this course is good. My only advice on top of his course is you would be fine with a one week cycle instead of 5 days. So just working out 3 times a week instead of 3 times in 5 days. But that’s depends on how fast you recover and if you’re getting enough protein/sleep ect…
I had great success with his 5 day cycle before but recovering from my surgery/ period of inactivity I have found another 2 days of rest to be helpful.
Overall if you don’t know much about weight training this is gold in my opinion. Great possibility the best place to start.
@@miner6456Peace reply. For clarification, one leg day, one pull day, and one push day is enough every week? Like, look at the video. Or should I train 2x a week?
@@gallandmikaelr.angcon5291 like in the video. 5 day cycle. My recommendation for a one week cycle would only have you doing push pull legs once a week(not twice a week). In general you’re better to rest more instead of working out more. Because even if you’re not sore you can still be growing. Once you work out you dig a hole(you’re sore). Then you recover to where you were(you don’t feel sore but you’re just as strong as you were). Then you give additional rest time(time to grow, where you’re getting stronger but you don’t feel sore).
So like the video and I think it’s fine if you have more rest days(rest/growing days).
It’s better to work out less than more
@@gallandmikaelr.angcon5291
1x a week
Or 5 day cycle
Less is more
If you recover fast getting enough protein and sleep then 5 day cycle will work great.
You are the best my brother
Love from Greece
Αδερφέ καλησπέρα. Πατρίδα εδώ. Ωραίο το βιντεάκι και φαίνεται να έχει δίκιο σε αυτά που λέει αλλά κάτι που δεν κατάλαβα. Λέει σε κάποια φάση για την πλάγια μοίρα του δελτοειδή, ότι χρειάζεται πλαγιές εκτάσεις των ώμων. Στο πρόγραμμα όμως που μας δείχνει έχει βάλει push day, pull day, leg day και πουθενά δεν υπάρχει ο δελτοειδής. Τι φάση;
@@ΧάρηςΝικ-λ7ε Καλημέρα αδερφέ μου ☀️
Με πιέσεις επικλινή
Καλύπτουμε όλο το μπροστά δελτοειδή
Και με βυθίσεις καλύπτεται πάλι ο μπροστά και ο πλάγιος
Με μονοζυγο
Και κοπλατικές κάλυπτε το πίσω ώμος
Και πάλι λίγο πλάγιος
Και σαν έξτρα λέει ας κάνουμε πλάγιες εκτάσεις αλτήρες για να καλύψουμε τη μεσαία μοίρα
Επίσης με βάση την επιστήμη ξέρουμε ότι η μεσαία μέρα του ώμου είναι η μεγαλύτερη μοίρα οπότε αν θέλουμε μεγάλους ώμους κάνουμε πολλές πλάγιες
@@rafael_ellanios2708 Σε ευχαριστώ αδερφέ μου. Τούμπανος είσαι. Λέω να ξεκινήσω ένα πρόγραμμα με έλξεις και βυθίσεις με βάρη. Έχω στο σπίτι μονόζυγο και δίζυγο τοίχου και ένα γιλέκο με 20 kg. Δεν έχω συνδρομή σε γυμναστήριο οπότε θέλω να κάνω ένα πρόγραμμα στο σπίτι. Και έχω και μία στραβόμπαρα με βάρη. Μόνο τα πόδια με προβληματίζουν πως θα τα γυμνάσω.. Καλό το τρέξιμο αλλά δεν δημιουργεί υπερτροφία. Προτείνεις κάποιο πρόγραμμα; Μέχρι τώρα έκανα καλλισθενική (έλξεις, βυθίσεις, κάμψεις καθίσματα με το βάρος του σώματος).
@@rafael_ellanios2708φιλε μου εχω και εγω κάποιες ερωτησεις αν μπορεις να μου απαντησεις
1 δικεφαλο και κοιλιακους ειδα οτι δεν εχει καθολου γιατι ετσι;
2 εγω ας πουμε δεν εχω εξοπλισμο σχεδον καθολου μπορω να κανω pushup αντι για bench press
3 για να γινω πιο δυνατος στους ωμους αρκουν αυτες οι ασκησεις η να προσθεσω πχ pike pushups
The video that we were waiting 🔥💪🏻
My friend! This is one of the most entertainingly informative videos ever. After 40 years of training various modalities you have provided a new practical and effective method that I will run as a challenge the next few months. Thanks for your awesome content.
96kg/188Cm is so much better than “but I am 260 bro” love from America ❤
Alr u edited it
😂😂😂😂
It's December 15th 2024, 10:13am and Bradley Martyn still gettin pretzled by smaller dudes
Holy shit whats that 8 feet or something
Fuck no way bro tell us this for free. Ian very very thanks for sharing us gold for free. Huge respect
Lol there's nothing secret bout that information
Sure, so are the words you're using. But I wonder if you used 'about' instead of 'bout': your sentence would have been more grammartically correct.
But then again, you already know the answer. Right?
@@PhoneLattYar-t8j I wonder if you're that petty dude. Why did I use "bout" instead of"about", really?
Yeah, but he sells a course. So there is something missing he's not telling.
@@Bread-vk8flbetter buy it then. You are missing out big time 😅
Love your content, Ian! I'm a woman and follow you because you set the bar REALLY high and that's really inspiring for me!! I'd love to see your warm-up and which exercises you do to make your joints stronger. Much love from Brazil 😘😘
Very insightful video Ian. I have been training in a similar fashion which came with trial and error of calisthenics and gym for several years. There are several deviations from your described method of training, which I trialed and it worked for me. I would target 8 reps to understand if i am at the point of adding extra weight in a particular weighted exercise. If i achive this rep range i would attempt 5 reps of a heavier weight, for example +5kg. Instead of doing once a week for a certain muscle group, i would usually select twice a week. I feel i get bored if i don't do back more than once a week, but from the perspective of recovery your method seems more optimal. Thanks for sharing your experience with your audience, it is invaluable to know how accomplished athletes like yourself structure workouts.
When do you train Calisthenics Skills? in a separate day, a rest day or those same days
Good question
I am wondering the same
where i schould to do handstand pushup and front lever?
Up
drive.google.com/file/d/1wkTjJiXvw3YuTkV1eBPGz5ApDiT2nzZq/view?usp=drivesdk
the reply to ur question in in the below of the file
Weighted dips + Incline bench press is amazing combo
Massively under rated advice! Thank you very much 💪🏻
13:36 bully you so crazy 😂😂
Your method has helped me buddy. 👍🏻
Merry Xmas 🎄
This guy is better than life coaching
I've never listened to someone on youtube more than this 188cm/95kg guy. (i do weighted calisthenics too and i appreciate so much this video)💪
I have an important qn. Can I do 2 sets of barbell shrugs on pull day? Cause non of the moverment he mentions targets the uppertraps. He does HSPU hence is traps are big. But not all of us are HSPU masters. Please tell.
I think yes you can barbell shrugs is yet gooddd for traps i use to do them in my pull days and it give me a decent good amount of traps
Respect from Serbia!
Great video. My fellow swede Martin Berkhan has a similar approach. Few exercises, few sets and focus on progressive overload and his physique is insane as well. Love your low key humor.
Martin is the OG. He’s a legend and who should get credit for all the fasting we see.
Brother is changing young gen 🔥
Keep it up 👊
i have been seeng Ian videos for more than 1.5 years and everything he tells works the best .I have started training at home and now i have been progressing faster than i thought.THanks for him😎🤟👍
@@akshaysupramanian123 He said to do 2 exercises at a session. But do I need to do those 2 exercises for same muscles((for instance: both of them for chest)) or different Muscle ((for instance: 1 for leg and 1 for chest))???
Hello bro i can't afford gym so I do workout at home so I don't any benchpress machine so what should I do
@@williamafton_3805 actually I don't have clear idea on that. I don't even go to gym
DIPS of course. And close grips pushups @williamafton_3805
God bless you my brother 💪🏽💛✝️
0:13 ... woo doo yoo doo!! You sacred me
😂😂😂😂
I love it 😂😂
Bruh, I was mind blown that this guy explained the exact method I did for the past 2 years and yeah it's very effective. Other benefits are; Less time in the gym, More progression, Enough recover, and More gains.
Did you stick to the same workout plan? Or did you have a different schedule, a different number of sets/exercises? Did you have a separate arm workout? I'm asking because I want to start working out in a similar way.
@@altair3021same question
Same@@altair3021
@@altair3021 I did Push Pull Legs with minimalist approach.
4 exercises in a session with 2 sets each but to absolute or close to failure.
What is one example routine if you want to learn muscle-up and increase progress in weighted pull-ups,, dips, squat and bench press ?
Pure Gold! Thank you Brother!!! 👏🙏
Here I am watching this since I stopped making progress at chin ups (52.5kg x 3), dips (50kg x 3) and bench press (120 kg x 1). I did more volume when I stopped making progress and I still wasn't able to surpass my prs. Going to try this out
it is like mike mentser's HIT program, and actually, I was waiting for you to tell about structuring workout and what to do for a year maybe. :)) I hope you will upload a video which contains all your work (from entrance to gym, your getting out of gym ))))
Yep waiting for the vlogs, he used to but stopped posting
I honestly need to apologize for doubting you for being a fake natural. You really are insane and know what you are doing. I still have a lot to learn and you definitely inspire me to keep getting better and to post more on my channel. You’re a fking beast dude! You seem like a great coach too!
and why do you think that he is natural now? At 18 years he has already rounded shoulders and prominent traps. No way to do it naturally. He was clearly on SARMS or steroids.
2 step - 2 sets 2 exercises of same muscle group e.g dips and bench.
(If a muscle group is targeted but 1 muscle in muscle group needs strengthening add an exercise in to strengthen e.g side delt on dips and bench day… or lower back on pull ups and rows day…)
8-17 rep range progressively overload once your past 12 reps. 2.5kg / 5kg increments.
Max 5 reps in warmup sets. Build intensity. Rest between warmup sets.
@@GB-qr6pq Good luck building muscle with 17 reps as a natural lifter 😅
@@ScorpionSuertejus quoting what he said anything past 10 imo is not worth
@@ScorpionSuerteild say reaching 12 is a good rule of thumb tbh en dropping back to 8 after adding 2.5/5
you mean like if i doing pull day... then i do only 2 exercises in it??? like pullup and chinup only???
@@ScorpionSuerteyou know nothing about body building
Best UA-cam video I’ve watched in a long time! Very informative and easy to understand! Keep it up! 👍
I rewatch this not to recalling the lesson, but I just love your choice of words. Really Entertainmenting for me somehow 😂
If someone can answer some doubts I got about this video, I would be glad. Here are the questions:
1 - first he says that only two exercises is enough, but then he put 4/5 exercises on leg day. I didn’t get it why.
2 - he says to add lateral raises on push day, but then on the example he gave later he only includes bench and dips on this day. Do I include lateral raises or not?
3 - And then he says that one of the most common mistakes people do is adding one extra exercise. But what is the limit? Is it 2 as you said earlier, or is it the exact same amount u said in each day? Like, push day would be 3, pull day would be 2, and leg day would be 4/5?
Obs: English is not my main language so I don’t get somethings sometimes. I’m not complaining. Actually I’m very glad Ian posted this knowledge, but I have doubts.
Yeah, I have this doubt too
1- He said that for each muscle group. Squats won't work for calves for example.
2- Yes. It's not targeted with the compound movement. So it's good to train it separately, as he said.
3- Again, it's for each muscle group. You don't need to add one more exercise if the two exercises already work most of the muscle group that your training
1- It's because the legs are larger muscle groups and obviously you're not going to be able to use all of them in just two exercises, for example with regard to the calves which are a localized exercise. It also helps you to have a less unbalanced body structure, which prevents injuries or problems in the future.
2- Same answer as the first question, to avoid imbalances and for some aesthetics
3- It really refers to being as effective as possible using compound exercises to build up workload and cause excessive fatigue, 4 sets per muscle group is fine, but you can add accessories (Obviously muscle accessories that you did not use or that could cause an imbalance in your training)
@@1ascension how many sets do i do in lateral raises
1. Two exercise per muscle, So for Legs example: 2 sets Quads, Hamstrings, Glutes, Calves. Just like what Ian said.
2. Ian said you should do Lateral Raises to avoid imbalances and reduce the risk of injury. So 2 sets for Chest 2 Exercise variation. 2 sets for Side delts 2 exercise variation.
3. He means that per muscle only 2 exercise each. So like Chest 2 sets 2 exercise could be Dips and Bench Press. For Quads 2 sets 2 exercise could be Squats and Leg extensions.
Edit: To avoid confusion with the 2 sets 2 exercise per muscle. Basically for Chest 1 set of Dips then 1 set of Bench Press. Which totals to 2 sets of 2 exercises for the Chest muscle.
i will try this method now, i can doo 20 kg pull up for 8 reps and 35 kg for 8 reps, in 2 months i will came back and say what is my results
did u mean 20kg pull ups and DIPS 35kg?
Im waiting for those results
@@MaicolBv i got from 10 to 20kg pull ups same reps in 1 month , and dips in 2 months from 15 to 30kg
@@stephen0277 damn im gonna try. Im doing like 6-7 pull ups 10kgs and 10-12 dips 15kg
@@MaicolBv for pull do 8 reps in the first set minimum before you increase weight and second set 12 reps with less kg around 20% less kg , and when u hit 8 increase the first and if you dont hit second set 12 dont increase the second only first , individually , and dips first set 10 and second set 15 reps
I'm 38 years old and I just started taking working out seriously and I made my channel to hold myself accountable. I started off at 155lbs I'm currently 167 and my goal is 180-200 lbs. I stand at 6'1. Any encouragement, support and help would be greatly appreciated. I love your channel. And i appreciate the info.
I’m 6” and started weights at 38 yrs old. 7 years later I’m 50 Lbs heavier and I didn’t even weight train from 40 until 44. This is achievable. Listen to this guy, he makes sense. 👍🏻 Good luck.
Thank you Ian that was the most sense i heard very long ago, know i hear a better version of high intensity training.Great
All the respect for you man, thanks...
Hey Ian, i liked the video alot but i have another question. Your explaining how to progress on my strength exercises, dips,bench,pull ups etc.... but how do I combine it with my Skill exercises? For example on my Pull day. Would you first do your weighted pull ups + Rows and afterwards practice front levers? Would you do front levers on a different day? I am making decent progress when I only focus on one of them. Either I focus on skill work + skill accessories or I focus on Weighted exercise, but I find it very difficult to combine.
when are we training skills with this routine?
When you reach 40kg dips and pull ups
@@Cape18 no I mean on what days, and how recovery will be managed
That's the fun part. You don't.
Iv already watch this video 12 times, i think i need to see it atleast 20 more
Thats nothing bro... I watched it 46 times in a row now, and i plan to watch it at least 50 more times before bed time.
I’m confused on how this works still 😂 please help explain, so I do 2 sets of weighted pull ups failure 8-17 reps, then 2 sets row failure 8-17 reps, that’s it? That won’t take long at all tho and this will build me muscle and strength?
@@Collin-fr2jc yes but u do it untill u cant move at all and 5-7 minutes rest time
But only 4 sets will only take hardly any time, I like training for an hour at least
And ima try to add 5 to 10 lbs a week
Mike Mentzer was teaching this in the 1980s. Mentzer also scored a perfect 300 in the top bodybuilding category.
So yeah, this gentleman’s video is great information and well explained in a short time.
Definitely good advice.
It turned out I've been doing this for a long time without even realising, thinking I'm lazy and that's why i can't train every two days or rest less than five minutes. I did 3 sets tho. I'll adapt to this improved version and let's see how far i can get!
*The calesthenics demon just uploaded 🗿😈*
For the first time, he spills a little bit of his workout program 😂😂
I wonder when he will drop the advanced method of 2 sets 8-10 reps 3 sets of 12,11,10 reps afterwards
@@mirkoedits98how does this work?
I started using this method and oh boy it's really impressive.
I started training like this one month ago
Here is my results so far
Bench went from 80kg × 6 reps to 80kg for 9 reps and i hit 100kg for the first time pretty easily.
Weighted pullups went from 8 with 10kg to 9 with 20kg
Weighted dips went from 8 with 20kg to 8 with 35kg
Also my max bw pullup went from 17 to 25 pretty and dips went from around 25 to 44
I have been training for 2 years and im 19, 176cm 67kg bw.
I will plan to update my progress here in 1/2 month, happy training to everyone!
25 with terrible form at 120lbs 😂
I have been training for about 6 month and i only went from 95 to 135 lbs in bench press and i struggle even to do 5 pull ups at 21 160 lbs
I will try this method in order to see if i will improve
@@lilkrocodile1904 try that, u will improve for sure!
Hello! And in term of hypertrophy is good ?
Hey i am confused can someone clarify it's 2 set for each type like dips 2 and bench 2 set or dip 1 and bench 1 = 2 plz someone help
My guy out here casually changing people's lives,, what a fucking legend!!
The most valuable and precise information that i have got till now. Thank you so much brother❤
Hey ian thanks for dropping this info out for free. But I have 2 qstn's. First I wanted to ask, You mentioned having to add lateral raises since that area isn't trained frequently ( 9:50 ). You also warned against doing more than 2 exercises ( minute 12:45 ) . So do we or do we not add lateral raises?? and if we should, how. second, when do you actually do the skill work? You mentioned improving in both at the same time, did you mean that your 2 set method indirectly improves skills (because of strength gain). That would make sense if so but I was just double checking. Thanks again
i have the same question🦧
Do it after since he says lateral raises aren't targeted in dips and bench
Bro in the SSS you said we have to reach 10 reps in dips and 8 reps in pull ups before adding weight but now you said 12, which one should I do?
Both is fine as long as you go for failure. But try to figure out what you like more and which rep range you can feel better.
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Guys give me some more ideas so I will edit and add more!🗿
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Looks like we got ourselves a glazer
You as a person 🤡
Wow I’ve never seen someone glaze a human this much
what a sad sack of glazing like collecting shit you are lil bro
Thanks Mentzer 👊 this is ideal 👏👏
Thank you for the knowledge!
Ok, and now a question: When should I train the other stuff-like tricks? Handstands, front-levers..
Nice to see u again big guy with 188cm and 95 kg guy I think Your advice are really good but I am still cant follow them cuz i dont have time😂
Its literally 1h a day.. every other day..
2 exercises with 2 sets in less than an hour, you can do it gang start now!
@@GrindSzn7
Respect for your profile 💪 we can do it.
@@Salem69_XD grind season💯💪🏾
@@GrindSzn7 yessir
Guys the main takeaway Ive seen from alot of high level calisthenics athletes, powerlifterd etc is :
- Dont do the amounts of volume the fitness industry keeps telling you to do
- rather do a very low amount and focus on progressive overload
- if you cant intensify/add weight, do one set or rep more or improve form
- be in 200-300 calorie surplus and eat enough protein so you have the energy/building blocks for muscle building
- focus on a very small amount of exercises and improve in them, only switch if progressive overload doesnt work in any way anymore(weight, sets, reps, form, calorie surplus)
Mf is just the calisthenics version of mike mentzer
Hahaha 🤣
Correct, cause it works.
ian mentzer 😂😂😂
Nah he just doesn't do the shit ton of rest days which mentzer advocated @eminye1
best video thank you ian💯🤞🏽
Although I don't have the enough money to buy Ian's SSS , I carefully listen to his every day advices . Guess what! I swear they helped me surpass all my friends at the gym . I would thank this man ❤🤝
I commented the first one before watching the video , but after watching I went mad cuz of happiness and information I got .
Batman - 188cm/95kg...equation (1)
Ian -188cm/95kg eq2
By 1 and 2 , we can say that Ian=Batman 🗿
9:00 he starts
7:48 the explanation begins
This type of training easily works with weights too, although I don't understand the 'getting stronger gets you muscle' standpoint.
Gaining muscle gets you stronger, that's how it works, what you are talking about is simply progressively overloading and actually going to failure and pushing limits rather than keeping some in reserve so pretty much going to complete failure and keeping volume lower in order to not overtrain while prioritizing compound movements which I all 100% agree with. So you don't train 'strength', you achieve it with muscle growth and then additionally increase it by mastering each movement. This 'method' is pretty much about tracking, guiding and restricting your training volume instead of some secret method.
I'd love it if you did a beginner to intermediate series, unless you already have one and I can't find it. Showing a progression of exercises (technique and all) from beginner to intermediate to advanced
4:52 100kg weighted dips for 10 reps nothing special 😐
7:40 Thank me later
Can i do now?
I hope I found your comment 5 minutes earlier
Bro gave us one of the biggest gift : time
I guess from 0:00 is valid coz it's important for the mentality he build to progress from last 6 years so might be important
Thanks 😂, bro gives valuable information but too much yapping 😂
Disclaimer watch this video twice
I’ve been following this man for a minute and i think he’s the best in the business. You have to remember he is doing strength and skill feats. Sure, you can stage strength feats but the skills, common man. This guy knows what he is talking about, this man’s results speak to the following he has amassed. He’s got wisdom.
Brilliant info. I've started with this system and I'm feeling confident of the results. Appreciated.
7:44
8:53 Pull
9:21 Push
10:07 Legs
10:23 Why 2 sets?
ZN ZN ZN να το ακούσω να το λες και εσύ.
@@ΧάρηςΝικ-λ7ε Είμαστε παντού bro !!
Ναι bro. Εντωμεταξύ μία ερώτηση. Αυτός τα εξηγεί όλα κομπλέ αλλά κάνει ένα λάθος ενώ αναφέρει τον δελτοειδή μυ και λέει να κάνουμε πλάγιες εκτάσεις ώμων στο τέλος δεν αναφέρει την άσκηση στο πρόγραμμα. Άρα πότε την κάνουμε αυτήν;
SSS is way too underrated, i dont understand why almost everyone gets scammed by those "exercise gallery courses" instead of buying the SSS i legit went from 10 kg pull ups and 10 kg dips to 25 kg pull ups and 25 kg dips in 15 days after starting the course
I’m not interested in calisthenics, just weightlifting. Is the program still worth it?
@@HocDollidayaf
bro can u shared the SSS program , Im 13yr old so i can not bu it rn
@niel__10 can't sorry , I would suggest you to take information from ian videos so you can upgrade your training while saving up money to buy the course
@@niel__10 can't share it sorry I would recommend you to get knowledge from ian videos so you can upgrade your training while saving money up to get the course
What do you want
- 96 kg
'' of muscle ''
- nah of strength
💪🗿
What a chaad
Your method is a variation of classic Delorme method, and yes it works.
Great work - bro!!
Ян, наблюдаю за тобой полтора года и набрал 15 кг мышц, от 65 до 80 кг. Я эктоморф, и мне очень сложно было набирать мышечную массу с детства. У меня есть цель когда нибудь догнать тебя. Каждый раз перед тренировкой смотрю рилсы с тобой и сразу появляется нереальный заряд мотивации. Огромное тебе спасибо за то, что делишься своим уникальным методом. У тебя самый рабочий метод который я встречал, спасибо тебе огромное. Кстати у меня рост 189 😂 и мне 20 , так что жди... Возможно когда нибудь я тоже появлюсь на просторах ютуба и если меня спросят как я добился такого результата, я несомненно назову твое имя. Пусть Всевышний поможет тебе и защитит тебя от зла, дарует тебе крепкого здоровья и отличных результатов. С уважением твой подписчик. 🤝⚡💪💪💪
Yes this method is probably great for functional strength and mass, and for someone with tight schedule. However if a goal is maximal hypertrophy in shortest time possible then this method is definitely suboptimal.
Why do you think that?Can you please explain it to me?
Thanks
@@marino5459 Method advocated in the video can be effective for beginners trying to put on some muscle and improve strength or for people that are limited with time and need to compress their training into few short weekly sessions. For anyone interested primarily in hypertrophy (getting as much lean muscle mass as fast as possible) research clearly shows that muscle growth responds to total workload (sets x reps x load), and two sets are often insufficient to maximize hypertrophy for a muscle group. Multiple studies demonstrate that higher volumes lead to greater protein synthesis and hypertrophy, especially for advanced lifters. I would recommend a book Science and development of muscle hypertrophy by Dr Brad Schoenfeld for more information.
Fuck it. Why do you need gains in the shortest time possible? Gains are long-term run.
@@Joao-oo8yj methodology of training is the same.
This is a strength training method… not a hypertrophy training method… of course it would be suboptimal for hypertrophy .
Bro drop '' all'' his program in a video 😂
not really, he didn't talk about how to implement skills into it
@@Serpentariouswell, he gave us his program. With this program, you gain crazy strength and with that, the skills come much easier
@@Serpentariouscan you tell me how to do that?
you can add skills on rest days
Perform the movement position you currently in on excentric phase. Do this until you can finally perform about 3-10s of holding, on isometric. Ian said that only two exercises and two sets are enough, but I add one more exercise, in this case, which is the isometric or excentric movement of the skill I'm trying to achieve. I like to do 3-4 sets of the static exercise.
It sounds like you've read "Convict Conditioning" by Paul Wade. Great to see you're applying those principles and sharing valuable knowledge 😎🤙🏼
He's a decent guy disclosing the info. Imagine knowing something so groundbreaking and keeping it to yourself? Anyone following his training regime has now got a massive advantage.
In my country his course cost more than 50k
Yh bro in my country it cost 30k but thanks to him now he reveals lots of his secret appreciated that ian bro
You are a true beast🗿
@@jeewanichandima5734yes 😂
Those crazy "coaches" must hate him for revealing these "secrets".
Ian is the best
@@jinokar there is no secret it's just a way to workout
And this is all that matters, he's giving it for free now, literally coolest dude ever