How to Train Every Day for Fast Strength Gains
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- Опубліковано 6 чер 2017
- Training every day is not for everyone, but the strength gains are VERY fast if you do it right.
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DISCLAIMER: I give general fitness advice, I am NOT a medical professional. All claims are based off my knowledge and education. Always consult a physician before starting any exercise program. - Навчання та стиль
I've been subscribed to Eric for years now, and this is what I have to say (your video sums it up pretty good, but...)
- Don't start out a mesocycle with your absolute 1RM, start submaximally and build up every day, don't get to greedy with your gains.
- Don't be afraid of losing mass and strength in the areas you're not training, unless you neglect them for many weeks it stays.
- DON'T DO LOWER BACK INTENSE MOVEMENTS (read conventional deads) not even Eric himself does conventional on Bulgarian because the recovery is so slow.
- It is extremely mental, so energy (coffee, hype and music) is essential. The mindset should be: if I could lift 5 pounds less than this yesterday, how could I fail?
- It is extremely autoregulated and individual. Put your kung fu pants on and be like Bruce Lee, find what works and discard what doesn't
- ONE EXERCISE. Maybe two if the exercise is very easy, but simple things like accessory movements can impede your recovery to the point where it fucks with ur gains
Those are great tips man! Going to pin this
I agree with all of this except the hype, caffeine part. It's better to almost cut all of that out if you try to lift singles and such everyday because the mental fatigue will wear you down much fast than the physical side. Eric can get away with it, but Eric is also a genetic freak and much different than majority of individuals.
T-Nation also has a very good article about this, with example 12 Week Plan
www.t-nation.com/workouts/bulgarian-training-simplified
VivaLaCam93 WHEW!!!!!!!!! IM FUCKING PUMPED!!!!!!!!!!!!!!!!!!!! WHEW!!!!!!!!!!!!!!!!!!!!!!!
Eric just said in a new video you can deadlift everyday.
Good luck sleeping after coffee and one rep max.
Jiri Pirinen take a long cold shower, like 20-30 minutes, you'll use up so much energy to heat up and then get tired out
@@ABABABABABABABABABABBBBBB 20-30 minutes shower? Ain't nobody got time for that, and wasting that much water. I could only see women doing that.
@@jiripirinen4264 Sexist!
@@MrJamesdryable hahhahahahhaahhaha
Bro after hitting a pr, I could fall asleep in the gym
I love your videos, but sometimes I find myself skipping through the video for more visual examples. If you could throw in some personal examples / clips thatd be awesome.
ianmango yeah I always do the +10 seconds on a lot of these fitness youtubers idk where the trend came from to talk in front of the cam but I would much rather hear his voice edited over clips or if he had some real dope editing skills he prob could pull in a larger crowd
He usually does my friend, he just doesn't do it always. But I UNDERSTAND it because he doesn't get like any revenue from these videos, and he likes uploading very often. So you cant expect the guy to constantly upload videos that take hours of work and editing, and still get no revenue off of it. He needs time to make money in other ways. That's just my opinion on it but I know what you mean
I don't skip, but I agree
I like the talking. I watch Alex to gain knowledge, not for entertainment. Besides there's nothing that could be shown on this subject
kowariantny you could be enlightened in an entertaining way
So true.. Many times those days I felt terrible became days I set multiple PRs. Attempting things that demand your deepest levels of intensity is where serious the transformation happens.. and when you “feel” like you don’t have it in you... that’s the best time to MAKE IT HAPPEN.
Good vid! Keep pushing!!
I recommend Rich Pianos steroid cycle
I tried the rich cycle and it works actually very recomended
I tried it, i m ded too
He’s fucking natty dude shut up
Rich Piano was a life time natural, shut the fuck up bruh
You're the best on UA-cam. I got my girl and my son watching now. Keep yo the quality work.
I'm more into calisthenics nowadays but when I was lifting I accidentally did this method (Had no clue it was a thing just wanted to push myself). Makes sense how my bench went from 225 to 340 in a short amount of time. I really wish I had found your channel when I lifted more often, keep up the great work!
Thanks Alex for sharing this different perspective on training.
Would training bulgarian in bulgaria be even more beneficial
I've been training bulgarian for the purposes of breaking the world record for consecutive knuckle push ups on concrete (on my channel) and it's insanely effective. Cheers.
@@JeffNixonComedy how do you apply bulgarian to increasing reps? do you do it in a one set per day manner or in a grease the groove through out the day like Eric?
gonna find out now
@ChillyCloth, He is dead now.
I came back to this after putting in place with gymnastics strength training and completing my Iron Cross. It took my 70ish degree hold to a full hold in ~2 months.
It can be applied to any strength movement. However, especially for stressful movements like mentioned above, recovery MUST be on-point.
There are many ways to approach Bulgarian Light/Lite, so I'm just sharing with you my perspective out of many. If you have questions about the system, write a comment here!
EDIT: I've had a few people comment that 100lbs in a week is unrealistic. Let me clarify...when it's a new exercise that you haven't done in a while (or 100% new) you will in fact make fast neural gains. Eric Bugenhagen has already proved this to be true if you watch his videos, where he went from grinding 335 zercher deadlifts to over 500 in a very fast amount of time. He has also done this on countless other exercises by using this exact system, in fact much of this video is inspired by him. Also, recognize that my claim is a best case scenario and only those with the best recovery and genetics will make the fastest gains. Next, if you're already very advanced don't expect such increases let's be realistic man...quit nitpicking stupid little details and look at the overall picture of the video. Lastly, some exercises can yield greater strength jumps than others, so again adding 100lbs to a conventional deadlift might be hard, but doing it to a block pull or trap bar deadlift might be a different story. It's not all about the big 3, this system can be used for fast general strength gains. Hope this clarifies things.
AlphaDestiny took paused front squat from 295 to 365 doing this
AlphaDestiny buddy how to train shoulder for growth for natural lifters how many times a week how many sets or reps etc etc....
Can i train other body party when performing one lift on bulgarian method, of course without max them out?
Thoughts on doing this with the log clean and press/push press? You're getting almost your entire body with the lift.
AlphaDestiny I'm doing the super squat programme. would it be more effective to do this or super squats to get stronger?
I usually do every day trianing to bring up a weak body part. For example, when my squat was lagging I hit the gym almost every day a weak. And more recently I've been doing pull ups everyday and seen great progress. Thanks for the input. I learn a lot from your channel.
Yo man I still remember watching you even before you had 20K and I'm really glad that you haven't changed. You're staying true to yourself and that's awesome man! Keep up the great content
Thank you Joaquin
the people who haven't been there from less than 3000 subs are fucking heathens
Yeah hes like Bernie Sanders
I've been doing bulgarian light and I recommend keeping everything submaximal. For example, doing a single of your 5RM weight until it feels like your 6RM and then increasing the weight. To add more volume, I opt for an excessively long ramping warmup rather than backoff sets.
After you make an adjustment, it takes about 2 weeks for you to adapt to it, so don't rush adding more sets/volume just because it may feel too easy 3 days in--you don't want to overreach and doing so is very easy when you realize that an addition of one set per day equals 7 sets per week.
This is pretty late, but this is how I did it for the Big 3 (Plus strict standing OHP) all at the same time. I started December 25th 2017 and went until about February 5th 2018 where I hit my goal squat. My starting number were Bench:285 Squat:375 Deadlift:425 OHP:175 all 1rm. As of February 2018 my numbers are Bench: 320 Squat: 455 Deadlift: 475 OHP: 215. I squatted Monday-Friday to a 1rm, then did a 3x3 @80% of the 1rm afterwards. I alternated Bench and OHP daily, building to a 1rm and doing a 3x3 @80% at the daily 1rm. On Bench days I would do 3x8 Bent over Rows, and on OHP days I would do 3x8 weighted Pullups. On Saturdays I would build to a 1rm Deadlift (I Squat low bar and I feel a very good carryover to my deadlift, especially with all the bent over rowing I was doing, so I don’t feel it is worth it to deadlift as often due to the fatigue it causes compared to squats) I would do a 5x1@80% after my deadlift 1rm. I would work core on my OHP days and do a low impact exercise for biceps hamstrings and triceps on my bench day. I would try to add 5 pounds every time I went to the gym, at least on one movement. On Sundays I would work from and try out different feet/hand positions for every exercise. I based this off of the Bulgarian manual that Greg Nuckols and Omar Isuf wrote. I loved this program and I am definitely going to do it again in the future to peak for a powerlifting meet.
My body weight went up a couple pounds during all of this and right now I am sitting around 200lbs.
I do full body 6 days a week 3days on 1 off repeat. The body adapts. Ive seen the best result doing this 👍🏾💪🏾
Are you still doing this? I've been wanting to do this for a while because like you said, "The body adapts."
Can't believe more people haven't talked about daily lifting. It's been hands down my favorite method for building strength fast!
Alex, you can do more than 1 movement. I am running Bulgarian light right now and I am maxing out on DLs and Bench. I do bench first, then do deads. After 3 days of running this, my bench went from 185 to 210lb, and my deadlift went from 360 to 375lb. I ran Bulgarian for 3 days, then took a rest day, and then came back and tested my true maxes today, and they went up. I am so fucking happy right now. I was stuck at 360lb on deadlift for a like 3 months. I do ramping sets on calf raises, facepulls, and bicep curls too. Accessories can be worked in to B- light too.
I've been doing rack pulls above the knee every day in my home gym for the past 10 days doing one reverse pyramid set and have to say its an excellent system for someone with instant gym access.
Plus I think the rack pull is the best lift to do in a bulgarian system due to its combination of both extreme overloading while also being easy to recover.
So true about hitting PRs while feeling like shit. For whatever reason I'm always stronger when I feel worn out.
The timing could not have been better, thanks for making this!
Happy to help
Thank you for the great tip Alex. You never fail to give the best lifting advice out there. If I do bulgarian training for lets say strict curls, can I still train back on the same session? or other sessions after I achieve my 1 rep max?
Back when I competed, I did this for short term peaking cycles, and westside style training for the rest of the year. I think Louie is right about who this type of training is for: introverts. Extroverted lifters, for whatever reason, seem to need more exercises
Finally someone made a good video on Bulgarian light
Glad you enjoyed it
Hi Alex , great informative video as always . I just wanted to say that I would love to see you talk about the central nervous system and high intensity training , what damage ( if any ) can be done to it by training with intensity 5/6 times a week and stuff like that .
I suggest you make a video about what you do related to your stretching / mobility work as well as meditation if you do so, a lot of people would benefit from that kind of information
I'm doing this currently and I'm making insane strength gains. 20lb prs still going at it today
Thank you Alex for bringing objective truth to the weightlifting game. I really appreciate your hard work. I am still making tons of gains on NEO! 165lb 5'8 with a 765lb rack pull above the knee. Traps looking great already and I'm not even bulked up yet.
Thank you for your support Seth, and glad you are making the gains you've always wanted. Keep me updated with your progress :)
exactly man not for everyone but I also think it has to be for a short period of time like you said! for the majority of people. most important part is recovering the right way!
ive been training everyday for the last 2 years but my workouts are mostly very short. great for strength
Hey Alex, first great video, again awesome information. Now a question, could this work for weighted dips & pullups too? i try to get my max added weight on those two movements up for a amateur competition here in europe and kinda hit a plateau
cheers and thanks for the gread content
its every day bro
DustBird JP
DustBird with that Disney channel flow! XD
it is every DAMN day bro
Pakistan is my city
5 mil on UA-cam been six months
Nice tips man
i have tryed this long time ago and i got new prs every day for like 9days then i went to training 4days a week then 3days to week and now i am doing that for 7months, so gonna test this again. Thanks Alex for remembering me about this!
I find it hard not to train everyday I seem to have pretty good recovery even after several days lifting heavy I don't get fatigued. Taking a day off is like hell I just sit around thinking about what I could be doing and counting down the hours until the next day.
Same
Hey Alex, what do you suggest for sleep issues?, struggling to get my recovery on point enough to do more than 3 gym sessions a week.
Hey Alex, maybe you can help me!
so ive had this thing where i love going to the gym every day. I do split workouts, almost never do any full body unless its typical compound, deadlift, squat bench, pull up, and a few others that I just do and the dont have a name.
Anyways, I worked out with my friend and he said that the way I work out is detrimental to muscle growth. We had previously worked out all summer and noticed very little gains, then I went overseas for military so he took a bit of time off, and worked out lightly, then said he felt better and bigger than ever at that point. Working out today again, he said he felt weak and sore but not in a good gaining muscle kind of way.
My question is, how can I tell if I am over training to the point that I am ruining my own gains? I currently sit at about 72 inches, weigh roughly 190. I can do 20 pull ups pretty strict form for the most part, squat around 275, maybe a bit higher, deadlift 315 with belt, went for 365 with straps (form may not have been best so I am working on low weight for high reps, sets of 20-30 at 225 and 135 respectively), and my bench max might be around 245. I lost nearly 10 pounds while over seas and rolled with it, have lost another 3-4 pounds since, I am looking to lean out and get faster with higher pull up count as well. But I also intend to increase my lifts as well. I am working on clean bulking. I currently do not strict count macros but I do watch what I eat very heavily, my diet has basically been chicken, rice, eggs, and venison for about the past week since I have been back.
I do not have a work out plan. I workout whatever muscle group is not sore that day, but I think it can work against me as for example, Ill do a bicep work out, not super intense in my mind, and i wont feel sore after, so ill hit biceps again the next day or in two days.
If a muscle group does not feel sore, does that mean any previous damage has been repaired and good to go again?
If you could help with those two things, that would be amazing! if you take the time to read this, thank you very much!
Hey @AlphaDestiny. Thank you for this video, I'm thinking of taking a small pause from your NE to try the Bulgarian light. Do you know if this would work on a full body excersise? Like the clean and press with a log?
Will this be too taxing on the body? I'm thinking of doing this and pull ups, do you think it will be too much too handle? Thank you and stay real.
i have been training for 8 monthes or so and have been taking my training and nutretion I wight about 60 kg being 164 cm 14 YO 12-15% BF with elite genetics my whole famely is athletic with a few word records streangh holers and i can brable row 90 kg easly for reps can I use this method on summer vaction? or should i keep going on my fullbody program and foucus on training 3 times atleasth to max newbie gains? (my progress has became sloweron the last few monthes and i have an injury in ny knee and rist and astmatic if it matters) .
btw love the chanle, my biggest inspiretion , thank you for giving real information that actualy works.no
i whould greatly apricate if you whould answear me, whould made my day and will help me proggress in training.
sorry for my bad Englis it is my scound lenguge
thank you very much. I will deffinutzly try this
You know I actually had very good results with Bent Over row with a Bulgarian inspired approach Alex. I would start with a light enough weight that it could be done perfectly strict working up in increments of 10 generally to a PR weight in a style using a little body english (this was pretty minimal though as I suppose I would still call it a "Pendlay Row" in the sense that the back was not allowed to shift very much from parallel). I did do this every other day instead of every day so it was not strict Bulgarian and I would still do other work but always start the workout with the rows and carefully regulate the other work being done to avoid it interfering with my progress in the Row often doing the minimum that I would suppose I could consider to be productive work in the rest of the lifts....I did like to alter the total number of singles done session to session which obviously happens automatically if you warm up in 10s from the same starting weight stop just short of PR, hit your PR, or Hit a new PR or more rarely some several new Pr s if you're lucky!!! (in this matter Bulgarian has an automatically included undulating component) but I would also sometimes skip ahead, skipping different lifts and a different number of lifts on different occasions to add a more substantial undulation to the programming and inject the additional variety of changing up the workload imposed/fatigue accumulated (for lack of a better way to put it) more specifically based on the number and intensity of the skipped sets. Strict Bulgarian has a greater emphasis on getting from 90% to 100%+ in the fewest sets possible due to the crazy frequency with can in fact be up to six sessions daily in the most extreme training periods for the purposes both of managing fatigue and simply time constraints (obviously six session is basically living in the gym with even 30 minute a session time-limits) but I find a looser application of the Bulgarian idea limited to one session and especially every other day as I prescribe here works better with a more incremental transition from 90 to 100+% to increase the total amount of work done/demand imposed on the body/adaptive stimulus.....
Greg Nuckols have very good material related to bulgarian training style for those interested in using it with competition lifts.
Question for Q&A or whatever.
Is it possible to gain muscle when doing improvised workouts? Can I go in and train full body with major lifts but have a set routine and still make gains?
I kinda enjoy one day going for a run, the next day boxing, then weights, etc
What's your thought on doing this every day but replacing one gym session with it. I train 2 or 3 times a day. Did it to cut after rotator cuff surgery and looking to put back numbers on major lifts. Is it unreasonable to want to do this without gear? What are your thoughts?
Hey Alex. I am doing your novice program and you told to do 3 or 5 (not 4) sets. If I decide to e.g. do 3 sets of box squats, should I always do 3 sets of box squats every workout? Or can I change between 3 or 5 sets every workout?
Alex i have a question for you! i'm following your novice program now, but i want to know if i feel that i'm not fully recovered yet should skip the work out or hit it anyway?
Thanks for this video, Alex. how do. you train your other lifts and muscle groups while "specializing" in a specific lift? Should you just simply set them aside?
Hey alex, i might be doing 3 times a week soccer practice for about 1 to 2 hours, how should i go about doing naturally enhanced? i have practice on mondays, wednesdays, fridays, and cant go to the gym on sundays. should i go tuesdays and saturdays? and should i dare consider doing the minihome workouts too? thanks in advance
This afternoon I was pulling from step boards. Then gym's instructor came and took them away. Will using yoga mats cause any problems ?
Bar will bounce more. You should be slower at negatives when you're using mats
Use the gym instructors faces
i finally decided to try this method last week and it was fun as fuck, i couldn't wait to get to the gym everyday and goddamn that rush i felt every time i hit that PR. But damn it was harsh on CNS, at the end of the week i felt really drained, so i lifted 6 days not 7. Now this week i started fullbody workout, but i don't know i just might go back to bulgarian, it was so much fun. I gained 12.5 kg to my 1rm to trap bar dl in 6 days and i absolutely believe i could've gained more if i would've kept going
ive been think about doing this for squat: one working set per day
mon- 205x10
tue- 215x10
wed- 225x10
thu- 235x10
fri- 245x10
sat- 255x10
sun- 265x10
then monday start again adding 10 pounds from last monday. so 215x10 and so on till i start sloing down. and do deadlifts on wednesdays after squats and upper body mondays and fridays after squats. maybe not those exact numbers but thats the idea. any thoughts on that?
Build up to max each day or truly only one set after the first day of building up? If you use ramping sets how many?
Hey Alex, when i do this method, am i supposed to hit new PRs every single session? If i fail at a weight am i supposed to go back in and keep trying to hit that weight or can I just go above 90% for some days.
Would it be possible to maintain all the added strenght going back to a more balanced program? I'd absolutely love to give this training style a shot once I reach the appropriate level.
train everyday do a double split routine just live in the gym another good video my friend!
Hey alex, when doing block pulls or rack pulls to increase the deadlift should you start with high blocks/pins or low blocks/pins?
I've recently started a concurrent version of Bulgarian lite. So a different variation of a lift every time with different rep schemes. Will be interesting to see how it works out.
Buying dragon scimitar 100k
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Buying dragon dagger p++
Nice bro
Hey Alex what strenght levels in your opinion do I need to have to run this program conveniently for me?
I was reading about Bulgarian Light recently on some t-nation website. It's the first thing that pops up in google. You mentioned bulgarian light before, so I was thinking about trying it out this fall...
But looking at it now, it looks like a completely different thing from what you just told us. What gives?
In their article they have 4 different exercizes a day, that change every 3 weeks, never maxing out. And they also recommend adding bodybuilding stuff for rear delts etc. I understand they mentioned it's a 'modified' program, but what the hell... I'm confused now.
There are different ways of doing it, I'm suggesting the way that I learned through watching all of Eric Bugenhagen's videos and applying my own experiences/knowledge into the mix.
Ah, I see thank you for clearing it up!
@AlphaDestiny - what about lower back work to avoid injuries ?
Or how do you stay away from injuries?
Regards
I have a serious question. Would 100 push-ups a day for several weeks be a good training program for a newbie?
Obviously look you Eric “Rick the Stick” Bugenhagen and Dairyland Strength. Very informative and motivational to watch. Especially Rick Bugz
Hey, Alex Now that you use weighted pulls a lot, do you recommend using this technique with weighted pullups?
Yo alex you think orizzontal pulls like pendaly row has a carryover on vertical ones, like weighted pull/chin ups? Do you consider a good idea to alternate them during the week, managing volume and intensity, or it's better focus on a signle one? thanks bro
Alex I believe you said you would make a video of an example nucleus overload cycle. Are you going to post it at the end of your cycle (neck I think)? I am really interested in using this method for the side delts, but not exactly sure how to incorporate it.
After watching Eric for awhile now, it seems like it's much more complex than this. He goes for 4-7 attempts if he fails, relies alot on caffeine and music, and does plenty of accessory work, sometimes even high volume. It also seems you can't just pick any movement. Rather, you need to do a centered deadlift variation, a row, or a rack pull/shrug type motion.
Entropize1 he basically said all those things except accessory work lol
Can it be used for powerlifters doing one day squat and the other bench?
Would you recommend some back work in that case for shoulder health?
How should I work up to 1RM or "warmup"? What should I do before that one set of 1RM, how this warm uping sets should look like.. one set of 3 reps with 80% should be fine?
ruck pulls above the knee
would you say it is best to ONLY do one single exercise while doing this program, or could i do for example a "normal" split, where i perform the max effort squat first thing of the workout and then later go over to other exercises? (obviously i would then lower the leg/squatting volume for my leg-workouts, seeing as i am doing all this additional squatting work)
Alex i've done this training in the past and its great.I've done this type of training a while back to maintain strength when i did smolov I got my front squats from 185 to 275 pounds. at bodyweight of 190 so then I decided to try out Bulgarian training I would front squat everyday . in 2 months There were. days I did 275 there were days I did 270 then there were days I did 290! its unreal and it works cuz right when I was cutting weight and front squatting everyday I ended up dropping down to 159 and still front squatting 275 for a double. This method of training works if u stay committed to it . even while ur cutting u won't get strong from cutting but u will be able to maintain strength . I plan on doing this later on when I bench 400 .
I have it on my channel listed as Bulgarian method fat loss on the playlist I have few videos
How would you organize a muscle memory based routine when someone returns to training? I should be able to make lightning fast gains, and I feel that regular routines limit this.
is this for beginners too? i been working out for 3 months and i have been seeing your vids for few days and i always wanted to be natural lifter and an athlete. can you recommend some knowledge?
thanks
Great video, but Alpha, here is a thought that you might want to do a video about: When people use gear, they go from mild substances and low doses and keep the harsher substances and higher doses for later. The idea being that you don't want to make the body get used to these really harsh substances in the beginning, because the mild ones wont have any effect anymore. Using that logic, do you think this also extrapolates to training? I've been using your method of lineair pyramidisation and it works great, but I feel like if I were to suddenly use this Bulgarian technique, I'd make my body get used to a very high workload, which makes me think it might be a bad thing to do, especially if I'm not going to be able to keep increasing the workload or even maintain this type of intensity in the long run. My intuition says I'll make the muscle I'm training more stubborn. What are your thoughts?
C VDP
1. Haha nope initially I read this site called powerlifting to win who based on the book practical programing said the volume burnout will happen and doesnt make sense for natties.
2.True but that was the orignal Bulgarian method by Abidjev coach of the 'Bulgarian' team and yes ppl on steroids can do that.
3.What we are doing is Bulgarian lite , you will platue in 2 weeks and change the movement.
4.The switching of movements provides an automatic deload since muscles bieng used recieve different amounts of stress ( this is overlooked by many that we are giving each muscle a deload or overload despite doing high intensity on surface)and the low volume prevents burnout even though the intensity is high.
eg-conventional then switch to sumo see your erectors,lumbar muscles,some of the abs and hamstrings get a deload(forgive my anatomy mistakes) whereas some abs ,glutes,abductors,quads get overload.
5.When you apply principles of practical programming this looks nonsensical bulls,but if you select movements correctly and observe each muscle individually this method actually obeys the same laws.
6.On surface pr after pr going against conventional wisdom
inside lats working at linear progression 80%,82%,85%.....100% each day ,then deload to 70% when movement is switched perfectly obeying the laws.
Just went from 200kg squat to 220kg in 5 days by following this.
I do have a question. If I do that, what about the rest of the muscles? IF I focus on getting my bench higher, and I am doing just bench for weeks... what about the rest? (btw bench is by far my worst excercise).
Alpha, in the past you stated that volume work is apsolutely essential for gaining strength as a drug-free lifter. Also, when you say that we should work with our 1RM, do you mean a strict 1RM or a cheat 1RM?
Ty for teaching me how to program
Hi Alex. what sort of percentage of weight would you work upto on volume days?
I've done bulk of my work variation of Bulgarian Training. Some squat everyday and even few years back for some time squatting 500lbs 3 to 5 times a day everyday have a video clip of these and one of my 500lb squats and that time frame I went from a 550lb Squat to a 585lb Squat in 4 days doing the 585lbs a day after 570lbs. The 550, 570, and 585 no video and they were high depth and temporary gain it went back down. Recently did some squat everyday. Ironically I hit 570lbs and 585lbs deep last week and years later. Up and down journey. Not just squat everyday other exercises. I did no assistance work. I made many videos on the exercises. I even went from 2 handstand pushups to 10 handstand pushups in a few months along with others.
That's awesome man
Need help !
How do you add weight in the novice program?
It says that you can do 3x4. Well why is the minimum amount of total reps 15? also if you cant hit the rep range do you instantly deload 10%?
I feel like the information just isnt there.
hey, I don't geta if this is something you do on top of your normal training.
like if I'm doing a deadlift 1RM everyday, do I just don't do anything else, so don't train like my shoulder,chest,arms and other muscle groups or do I add some accessories on top of it?
sounds interesting mate what if to overcome law of accommodation you do Bulgarian style for squat in week 1 and also upper body assistance in that same week. on week 2 switch it around so its Bulgarian style for bench and lower body accessory for squat. or would this be to challenging to recover from.
will this increase muscle growth quickly and Is it better than full body every other day?
would I use Bulgarian for just 1 every day? or could I do bench and squat everyday?
Have you ever thought of doing a weekly podcast ? I'd subscribe 👍
When you say 1 set , how many reps is this over all including warm up ? And is this video litterally telling me to do only 1 exercise for a week . Or are you telling me to do a full body work out and use this method for each compound movements ? Or to just add this method in to my normal routine ?
You are the "Strongman Tarrako" of the Americans. Fortunately, the ones who speaks 2 languages, can enjoy both. Thanks for your info, man.
Alex, I workout 6 days a week. If I throw in overhead press everyday, and work to my 1RM can I do all my other stuff too? thnx
Hey Alex, i am following your Novice program and i was wondering if there is some way i can implement Z-press and power shrugs without having recovery problems? (I have low shoulder mobility and rounded shoulders which is way i want to add z-press and power shrugs)
I've done this twice in my life with heavy lifting, with dumbbell bench press and barbell back squat. I hadn't heard anything about it. I just thought the frequency made sense. I was pressing three times a day, everyday. I was squatting twice a day, everyday. These were different times in my life (i.e. not concurrent). Long story short I've never made strength gains so rapidly, PR'd almost every day. I was much younger then. Today I'd probably succumb to injury.
How would you approach this for full body workout? Im presently doing full body and still experiment with it. However i limit it to 2x6 of just 12 reps for each lift. Every set is at max ti reach 6 then increase but not to. failure. Funny how on the next day I am able to do more and feel fully recovered due to low volume.
Alex, How can I do weighted calisthenics, push ups, pull ups and dips, using a backpack filled with weights, without hurting my lower back and joints?
Weighted vest is ur best bet
Great info man. Are you gonna try this soon?
@alphadestiny....won't all your other lifts start lagging if you're doing a single lift all week? How can one make up for this?
So am i gonna build Up to the lift? or just do a single rep and leave?
I was reading about this literally rn, that's what I call mind-youtuber connection
Do you add this to your normal routine? or only focus on one lift period?
What do you think about implenenting this into bodyweight calisthenics training?