I am currently building back and I am doing paused 5x5 started at 55% and now at about 60%. I am also doing loads of hypertrophy with lunges, good mornings, and back extensions.
Nice, hypertrophy is a great way of keeping that number going well but of course you need to push it a little bit which is why I didn't bring it up for this video
Thank you! I’ve figured this out kind of with nagging back pain (having to go easy for 2-6 weeks) but really appreciate you educating the average Joe like myself
Great video! One of the most important skills for longevity and sustained success for sure! I wish I knew this 20 years ago and listened to it 10 years ago. Knowing when to pull back and push forward is hard for the individual even with all the scientific and performance expertise imaginable. That's why the pros use 3rd party teams of people to guage it pooling as many metrics of performance as possible. More data points means that you can infer better patterns about the predictability of training and periodize your training with optimized and dependable effects/adaptations for the expressed training goal/development trait.
Great stuff. Side note: the way you guys over there pronounce "third" really tickles my juvenile sense of humor (which some think I should have outgrown decades ago)
Eion, would you do a video on how long one should wait to heal joint inflamation before returning to weightlifting/training? 'When' seems like it should be obvious, when the joint doesnt hurt. But often after training, we see joints return to an inflammed state. When you have dealt with knee pain, back pain, wrist pain, etc., do you wait until fully healed, then add more time like 2 weeks?
If you have to ask, it is probably in your interest to seek a medical professional's expertise. Now my own guideline for repetition induced joint pain is to determine if the pain is trending up or down. Meaning you introduce stress X on the joint, there may be some immediate discomfort and an elevated sense of injury, but if after resting 24-48h you have an improved baseline for the joint, this rehabilitation has a positive effect and vice versa. This is the worst case scenario, ideally you would do well to pick movements, which do not aggravate the joint directly and make it feel better in the session itself, but this is not always possible. Again, the baseline needs to be checked - has the security and perceived state of the joint improved after rest period? That's ultimately what matters, is the confidence in the joint increasing or decreasing with the chosen modality.
I would love to see a similar video but for cardio. I'm trying to put together a program that balances hypertrophy, strength and cardio with focused 8-10 week blocks. Based on this video, I'm thinking I can reduce all my strength focus down to back squatting and pulling each 1-2x per week while I focus on cardio. The cardio block would be split between zone 2, intervals, and tempo work. Also, what are your thoughts on utilizing a few sets of complexes to maintain strength + technique simultaneously while focusing on cardio?
For simplicity’s sake, could I run the Squat Maintenance program for my strict press to maintain some upper body strength? My wife is giving birth to our second in a few months so I’m expecting that I will only be able to go to the gym a couple of days per week.
Just bring the baby to the gym. Start getting in on a program right away......also a a father of 4. They enjoy being hoisted in the air. And they cry when yiu stop, sure its under 10 lbs. but do it for an hour and your arms will be sore.
I'm working on a new dad training video but in the mean time you could definitely run off that but I would up the reps per set a little bit in the initial 4 weeks for the strict press
Thank you, I thought I'd lose my 60kg squat PB!!
You can only maintain 54kg, sorry.
+60kg PB right?... RIGHT?
@@sikastrength (laughs in Peter Griffin)
It blew my mind when Mike Israetel informed me that maintenance volume was sooooo low. It’s such a game changer!!
Our favorite guard player preaching strengt🎉
strenght is the best
things people have never said about my jiu-jitsu game 🤣
This is golden info and a good reassurance I'm not losing not much strenght while focussing a bit more on something else at the moment
Free educational content, hail sikastan !!!
We are a glorious nation!
loads more coming! it's literally been recorded!
Honestly thought I was never gonna get my 80kg sumo deadlift back but so glad to hear I can train at least 90% of that weight!!
my guy i believe in you
Such a great video! I like you guys pack a lot of practical wisdom on both short and long formats
thank you!
I am currently building back and I am doing paused 5x5 started at 55% and now at about 60%. I am also doing loads of hypertrophy with lunges, good mornings, and back extensions.
Nice, hypertrophy is a great way of keeping that number going well but of course you need to push it a little bit which is why I didn't bring it up for this video
Thank you! I’ve figured this out kind of with nagging back pain (having to go easy for 2-6 weeks) but really appreciate you educating the average Joe like myself
Great video! One of the most important skills for longevity and sustained success for sure! I wish I knew this 20 years ago and listened to it 10 years ago. Knowing when to pull back and push forward is hard for the individual even with all the scientific and performance expertise imaginable. That's why the pros use 3rd party teams of people to guage it pooling as many metrics of performance as possible. More data points means that you can infer better patterns about the predictability of training and periodize your training with optimized and dependable effects/adaptations for the expressed training goal/development trait.
More data is great if you can use it right for sure
275/week?? That's crazy. Thanks for the vid! Gonna give this a try after having a nagging knee injury from trail running and hard squat proogram.
first point hit hard, I wish I could always stay at 100pc , great vid
we all do 🥲
Love these types of vids
Great stuff. Side note: the way you guys over there pronounce "third" really tickles my juvenile sense of humor (which some think I should have outgrown decades ago)
Just brilliant Eoin…
Regards Aido
This is such a good vid. Wish id watched this years ago
Eion, would you do a video on how long one should wait to heal joint inflamation before returning to weightlifting/training?
'When' seems like it should be obvious, when the joint doesnt hurt. But often after training, we see joints return to an inflammed state.
When you have dealt with knee pain, back pain, wrist pain, etc., do you wait until fully healed, then add more time like 2 weeks?
If you have to ask, it is probably in your interest to seek a medical professional's expertise.
Now my own guideline for repetition induced joint pain is to determine if the pain is trending up or down. Meaning you introduce stress X on the joint, there may be some immediate discomfort and an elevated sense of injury, but if after resting 24-48h you have an improved baseline for the joint, this rehabilitation has a positive effect and vice versa. This is the worst case scenario, ideally you would do well to pick movements, which do not aggravate the joint directly and make it feel better in the session itself, but this is not always possible. Again, the baseline needs to be checked - has the security and perceived state of the joint improved after rest period? That's ultimately what matters, is the confidence in the joint increasing or decreasing with the chosen modality.
Great info - thanks!
great advice thanks eoin
Any time!
275 at 40-90%.... i'm not working a quarter as hard as that... gotta ramp up
I would love to see a similar video but for cardio. I'm trying to put together a program that balances hypertrophy, strength and cardio with focused 8-10 week blocks. Based on this video, I'm thinking I can reduce all my strength focus down to back squatting and pulling each 1-2x per week while I focus on cardio. The cardio block would be split between zone 2, intervals, and tempo work. Also, what are your thoughts on utilizing a few sets of complexes to maintain strength + technique simultaneously while focusing on cardio?
Hi there could we have an excel for how to increase power and strength ? Thx a lot and have a good at
Awesome advice! 👍
thank you!
nice
Is this a bad idea to do while losing weight then??
True
For simplicity’s sake, could I run the Squat Maintenance program for my strict press to maintain some upper body strength? My wife is giving birth to our second in a few months so I’m expecting that I will only be able to go to the gym a couple of days per week.
Why would you not expect progress from a couple sessions a week?
@@SLLuco he’s probably going to have poor sleep quality for the next two years
Just bring the baby to the gym. Start getting in on a program right away......also a a father of 4. They enjoy being hoisted in the air. And they cry when yiu stop, sure its under 10 lbs. but do it for an hour and your arms will be sore.
@@SLLucofor the first couple of months, I will really only be able to guarantee two mornings per week and I’ll probably be running off of
I'm working on a new dad training video but in the mean time you could definitely run off that but I would up the reps per set a little bit in the initial 4 weeks for the strict press
Can teens do weight lifting?
😟🙄😭😭😭😭 I lost 12kg and now I'm at 10kg minus... struggling to climb back up.
What? So to keep close to my 100kg bench I have to bench 75kg for 5x5? Thats....too easy?
Sika means pig in my language😅
We all little piggies out here 🐖 🐖 🐖
How old are u?
He is 300 kg squat old.
300kg squat old.
im 300kg squat years old
Strength is hard to lose (unless you stop the juice and then it's easy to lose)
dude,set the camera down