Great video. This is something I try to teach people. (I'm not a coach, nor do I play one on the interwebs..jajaja). Anyway, I'm 50yrs old and just did my first comp in the Masters II/105kg. I've been training for 30+ years and I would say I'm what you call an ecto-meso; in fact more ecto than meso. I first started training HIT method when I read an article about Dorian Yates's training in MuscleMag back in 1987. Once I adapted his High Intensity, low volume method things started to happen pretty much within a few weeks. I was getting stronger and bigger each and every month for a long time. Fast forward to today, I do the same with powerlifting. I am my own coach and the system I've designed for myself is a HIT Powerbuilding system (SBD plus accessories) Just to give you an idea, on each of the Big 3 (SBD) I do a total of 20 reps per week (Yes, reps, NOT sets) and I train M-W-F (been doing it this way for 30yrs) . My best lifts in SBD are 255kg, 160kg, 265kg. Anyway, long story short, I'm a low volume, high intensity guy...Old school.. ala Mark Chaillet (Mr. Minimalist), Mike MacDonald, Mike Mentzer, Dorian Yates... Cheers mate!
I think I’m similar to you, while I don’t compete in powerlifting I’m still interested in strength training and my benching strength was stuck for a while. I tried the whole bench twice a week, use slight variations, and moderate to higher volume (5x5’s with some back offs, 4x6 etc) and would get stuck almost instantly. I finally got so fed up I started doing one hard set (leaving about one rep in tank) and one back off set for moderate to higher reps (5-15) for bench once a week with a lighter variation bench day (incline) a second time per week (2 sets). I’ve hit more PRs in the last 3 months than I had in 2 years. Still trying to figure the squat out.
I am programing for myself and i struggle to nail the volume and intensity in the deadlift, i have really long arms, im 5 10" and the wingspand of my arms is 6 5" i cant handle deadlift volume very well even though the ROM Is shorter
Ive found that if I am doing a decent but of volume with my squat then my deadlift works better with way higher intensity and way lower volume (like 3x3 @85% or RPE 9) and just undulating that with something similar like 5x2 or so. And vice versa, if I am doing higher volume on deadlifts then I need to lower volume and up intensity on squats. If you think about it though it makes sense, one is a deadlift, and one is a deadlift with a longer range of motion with a straight back. They’re so similar you can’t really do the same thing with them because they’re so similar
Does it make sense for someone to possibly be a mix of the two types you talked about? With Squats and Deads, I can hammer them explosively and heavy and be refreshed and ready to go again in under a minute and hit both for a max in the same week but as soon as I try to do more than the minimum amount of volume I crash and burn. With Bench on the other hand, I've always responded to volume so well that I hit rep and volume PRs and almost felt refreshed after
Very insightful video (as usual). I deal with a similar issue. I'm 6'3, long femurs, trash squat, great conventional deadlift. Bulgarian works wonders for me, but the minute I get to 12-14 sets of squats in a regular DUP program pain starts. What are your recomendations for hypertrophy in the legs (mostly quads)? I don't really feel machines, bulgarian splits squats are a great movement but I don't find them optimal in terms of hypertrophy due to limited loading and stability demands. What worked for me to grow my legs is (not surprisingly) more squat volume, especially high bar and front squat (I have a Weightlifting background as you may remember). But that usually leads to minor injuries and pains.
Don't read my name and above all else collect data! The body is dynamic, for instance during periods of low stress you may be able to push to say 12-14 sets of squats per week instead of your usual baseline of 8-10. Or maybe during a meet prep you can push for a short stint to really elevate strength without overworking the CNS or connective tissues. Find your sweet spots in a few circumstances and always see what you can do better. I like to usually start low, run it, and add slowly. Once you start getting signs of fatigue then back off just a tad and hold it there. Then over time see if you can push it even a bit more.
Brendan do you think height can play a factor in how much volume we can handle. I respond to intensity very well but i die off with volume. Im 6'7 lanky and My broscience on the matter is i have more work to do per rep, thus increasing the fatique produced. This is why i think my 1RM on all the lifts is way higher than my 2 and 3 rep maxes would indicate. I would love to hear your take on the matter.
Oh 100% it can! I just mentioned above how physically Russel Orhii has a far lower torque requirement to squat 700 than say I do. This is due to limb length ratios in relation to body as well as height. Also muscle belly insertions. Most y’all guys handle less volume HOWEVER like I said in the video your baseline may be high still from other genetic factors. I suppose the answer is like this, my client mike who I mentioned was 6’5” and lanky. However he was squatting over double what I can tolerate and he’s taller. If you cloned him exactly the same but in a shorter body he’d handle more. So take height into account but don’t put everything on it. Find through data collection and trial and error
Good stuff my man I am the same as you but only released this lately I just don't handle volume all that well, and since I have backed of my numbers are starting to move again great video
Benny Gilligan yeah mannn tbh because of my injuries in 2015/16 I never learned how I responded because back then I programmed way differently and had a coach. When I transitioned to DUP more I learned on clients but never myself until this year and last. Never would have thought 6 sets of squats would be plenty LOL glad you figured it out bro!
@@BrendanTietz ya it's amazing the some of our bodies work it's really all figuring out what works best you even if other people are hammering on about volume great content my man keep up the great work
Brendan Tietz I’m new to your channel. Love what I’ve seen so far. My question is: is it normal for people to stall so early in my situation? Vague question I know but here’s my situation. I’m 27, was extremely frail 1 year ago weighing 149lbs. My bench was 135. Squat was 140 and deadlift was 155, I started weight training for the last year and eating in bulk and now weigh 176.5. All my lifts increased of course but I am stalled on everything now and I feel I should still be having newbie gains. I can’t for the life of me increase my bench past 205, squat past 270 and deadlift past 320. My 5 reps schemes have all been stuck too at bench for 175-180, squat for 250 and deadlift at 195 I’ve done everything from changing reps, sets, eat more, sleep more, eat more protein and I’m losing my mind now cause my bench stalled 3 months ago and now I’ve been stalled on squat and deadlift for the last month. I know this is a long winded question but based on following you for the last month. In a sea full of fitness youtubers I feel you’re one of the rare ones than doesn’t bullshit people and actually knows what the hell he’s talking about.
I made the best strength gains in my deadlift from deadlifting 1 set of 5 on snatch grip and one set of 5 on competition deadlift per week. linear periodization with a 3 week week wave then deload. I just came to a realizatiom that all the back off sets were causing way to much fatigue. Now I am back to deadlifting once a week with more sets/volume and that seems to be working too. Certainly interesting what can happen when you start programming to how you think your body will respond best. I went from deadlifting 425x5 to 500x5 in 6 months it was amazing.
@@HelloSpyMyLie I failed to mention the amount of protein I was consuming during this strength gain phase. My programming was spot on, but I also ate 1.5 grams per pound bw at the time. Good luck and have fun!
Jorge Inzunza LMAO instead of every week just do like me and do it every day 😂 it’s been feeling amazing lol always does. Although again I do recommend actually getting on a periodized training routine using DUP
@@BrendanTietz i can't handle intensity as well but i can handle volume well any reasons for that like i can total sets of 20 on squats but moment i get up to rpe 9 or 10 i feel like got train wrecked
The volume-fatigue model is a real thing. It’s insane how drastically different people’s volume capacity can be. I looked you gave examples of successful clients on either high volume low intensity vs low volume high intensity. Also, you better do the meet in December
I train with my best friend and we have been running the same program and there is 15 sets of squats/week with lowest reps being 5 and highest 10. He is doing great, strenght goes up and he is having fun doing it. Im so hurt that i can ride a bike. Strength has gone 10kg down on every lifts.
Myles Smithster80 it was a 7.5 at most and it called for an 8. He rated it higher than it was, but given the grind you’ve seen him do that honestly was prob a 7
Lb96 start real low, probably 8 sets per lift and or body part (I don’t count overlap as it doesn’t matter if you adjust individual exercises as needed). Then slowly add more each week or two. Once you get signs of fatigue back off just a bit maybe 15% tops. Then hold it there. Then after a block or two try adding just a set or two more. See if you can push it a bit more. One set goes a long way.
An Diep hey An, I’ve been swamped, I saw your email. I’ll reply later but unfortunately not at this time. Probably won’t be until after nationals. I will release a video when spots open though! It tends to be random.
Don't read my name LOL WTF brooo I’d shatter even doing that with a plate. That’s so insane. Liam and one other older client of mine Tessa are the highest I’ve found. Tessa reached about 30 for an extended period of time, it was insane
ua-cam.com/video/Q0JgIzwp8tA/v-deo.html&frags=pl%2Cwn if not just watch behind him the drawing, its so visual, 7 days a week full body increasing sets and 70% 1rm for each move or something similar
Nico Korkiamäki Russel is natty, he’s 5’5” lol the amount of torque needed for him to squat 700 is far less than me at 6’0” and lanky. He’s also Nigerian, if you grew up playing football you’d feel differently. The locker room of some high school football teams got guys who can dead pan squat 600 with 2 months of weight training a year. I get why people think he’s on and I don’t mean to turn this into a debate but I think it’s important for our knowledge to have an understanding of what’s possible. Besides beating those drug tests ain’t like the Olympics, damn near impossible. Russia had to legit create a secret room and full on covert program to beat tests lol I doubt Russel is doing that
@@BrendanTietz You can believe what you want and I'm also free to make my own conclusions based on what I see. The FFMI index is proven to be pretty damn accurate and no matter how talented you are there is no way a guy with 27 or above FFMI is natural.
Nico Korkiamäki my client Derek is above 27 and he’s natty and ex NFL, I’ve stayed with the guy in multiple Airbnb’s. There’s no drugs that require no pinning for a week plus so unless this dude smuggled that shit and was somehow pinning without us knowing your thought process is wrong man. He’s been tested since his NFL days as well as in the USAPL. Also there’s a bunch of other guys passed that number naturally, I just met a 16 year old the other month who would rate up to 26. I get why it can seem suspicious because our fitness industry was way small a few years back even but the population is growing. FFMI has been criticized by many including Eric helms, Lyle McDonald, Omar Isuf, etc. me and Marcellus Williams also have touched on FFMI and its downfalls.
@@BrendanTietz Derek and the 16-year-old guy have most likely pretty high fat percentages which inflate their FFMI index. I'm not going to believe UA-camrs who may be afraid to speak the truth because it may hurt their image. If a person has 10 % body fat and his FFMI is above 27 I have no reason to believe that person is natty.
So correct man. I understand defending the usapl but natty? Lmfao Nigerians arent just naturally stronger than every different race. Horrible excuse for being a 27 on the ffmi. Just say drug tested because claiming that they are natty makes you look bad
Doing absolutely anything else
*Brendan Drops a video*
*Drops everything to get these knowledge gains 💪🏾
Strength Corps hahahaha that’s love right there! Appreciate you hugely fam! More coming! Already have some dope ones filmed just waiting on the edits
Great video. This is something I try to teach people. (I'm not a coach, nor do I play one on the interwebs..jajaja). Anyway, I'm 50yrs old and just did my first comp in the Masters II/105kg. I've been training for 30+ years and I would say I'm what you call an ecto-meso; in fact more ecto than meso. I first started training HIT method when I read an article about Dorian Yates's training in MuscleMag back in 1987. Once I adapted his High Intensity, low volume method things started to happen pretty much within a few weeks. I was getting stronger and bigger each and every month for a long time. Fast forward to today, I do the same with powerlifting. I am my own coach and the system I've designed for myself is a HIT Powerbuilding system (SBD plus accessories) Just to give you an idea, on each of the Big 3 (SBD) I do a total of 20 reps per week (Yes, reps, NOT sets) and I train M-W-F (been doing it this way for 30yrs) . My best lifts in SBD are 255kg, 160kg, 265kg. Anyway, long story short, I'm a low volume, high intensity guy...Old school.. ala Mark Chaillet (Mr. Minimalist), Mike MacDonald, Mike Mentzer, Dorian Yates... Cheers mate!
I think I’m similar to you, while I don’t compete in powerlifting I’m still interested in strength training and my benching strength was stuck for a while. I tried the whole bench twice a week, use slight variations, and moderate to higher volume (5x5’s with some back offs, 4x6 etc) and would get stuck almost instantly. I finally got so fed up I started doing one hard set (leaving about one rep in tank) and one back off set for moderate to higher reps (5-15) for bench once a week with a lighter variation bench day (incline) a second time per week (2 sets). I’ve hit more PRs in the last 3 months than I had in 2 years. Still trying to figure the squat out.
Interesting talk. I find bulgarian style training fun. But i always lose muscle on it. I dont even look like i lift if i run it longer then 8 weeks.
I am programing for myself and i struggle to nail the volume and intensity in the deadlift, i have really long arms, im 5 10" and the wingspand of my arms is 6 5" i cant handle deadlift volume very well even though the ROM Is shorter
Ive found that if I am doing a decent but of volume with my squat then my deadlift works better with way higher intensity and way lower volume (like 3x3 @85% or RPE 9) and just undulating that with something similar like 5x2 or so. And vice versa, if I am doing higher volume on deadlifts then I need to lower volume and up intensity on squats. If you think about it though it makes sense, one is a deadlift, and one is a deadlift with a longer range of motion with a straight back. They’re so similar you can’t really do the same thing with them because they’re so similar
Just wanted to let you know that you have an amazing eye for good athletes!! I’m excited to see you take from Kyle and Sean N
Does it make sense for someone to possibly be a mix of the two types you talked about? With Squats and Deads, I can hammer them explosively and heavy and be refreshed and ready to go again in under a minute and hit both for a max in the same week but as soon as I try to do more than the minimum amount of volume I crash and burn. With Bench on the other hand, I've always responded to volume so well that I hit rep and volume PRs and almost felt refreshed after
I am a simple man. I see Papa Prime upload, I like the video.
Emerson Flores a man of culture I see
Very insightful video (as usual). I deal with a similar issue. I'm 6'3, long femurs, trash squat, great conventional deadlift. Bulgarian works wonders for me, but the minute I get to 12-14 sets of squats in a regular DUP program pain starts. What are your recomendations for hypertrophy in the legs (mostly quads)? I don't really feel machines, bulgarian splits squats are a great movement but I don't find them optimal in terms of hypertrophy due to limited loading and stability demands. What worked for me to grow my legs is (not surprisingly) more squat volume, especially high bar and front squat (I have a Weightlifting background as you may remember). But that usually leads to minor injuries and pains.
DB in one hand the other on a stable place(bench,rack,etc) and go ham on the bulgarians
so, try high volume vs low volume programs and find out how you respond to find out how to train?
Don't read my name and above all else collect data! The body is dynamic, for instance during periods of low stress you may be able to push to say 12-14 sets of squats per week instead of your usual baseline of 8-10. Or maybe during a meet prep you can push for a short stint to really elevate strength without overworking the CNS or connective tissues. Find your sweet spots in a few circumstances and always see what you can do better. I like to usually start low, run it, and add slowly. Once you start getting signs of fatigue then back off just a tad and hold it there. Then over time see if you can push it even a bit more.
@@BrendanTietz is that what you or other good coaches do in 1 to 1 coaching?
Brendan do you think height can play a factor in how much volume we can handle. I respond to intensity very well but i die off with volume. Im 6'7 lanky and My broscience on the matter is i have more work to do per rep, thus increasing the fatique produced. This is why i think my 1RM on all the lifts is way higher than my 2 and 3 rep maxes would indicate. I would love to hear your take on the matter.
The JTS guys do take height into account
Oh 100% it can! I just mentioned above how physically Russel Orhii has a far lower torque requirement to squat 700 than say I do. This is due to limb length ratios in relation to body as well as height. Also muscle belly insertions. Most y’all guys handle less volume HOWEVER like I said in the video your baseline may be high still from other genetic factors. I suppose the answer is like this, my client mike who I mentioned was 6’5” and lanky. However he was squatting over double what I can tolerate and he’s taller. If you cloned him exactly the same but in a shorter body he’d handle more. So take height into account but don’t put everything on it. Find through data collection and trial and error
Good stuff my man I am the same as you but only released this lately I just don't handle volume all that well, and since I have backed of my numbers are starting to move again great video
Benny Gilligan yeah mannn tbh because of my injuries in 2015/16 I never learned how I responded because back then I programmed way differently and had a coach. When I transitioned to DUP more I learned on clients but never myself until this year and last. Never would have thought 6 sets of squats would be plenty LOL glad you figured it out bro!
@@BrendanTietz ya it's amazing the some of our bodies work it's really all figuring out what works best you even if other people are hammering on about volume great content my man keep up the great work
Brendan Tietz I’m new to your channel. Love what I’ve seen so far.
My question is: is it normal for people to stall so early in my situation? Vague question I know but here’s my situation. I’m 27, was extremely frail 1 year ago weighing 149lbs. My bench was 135. Squat was 140 and deadlift was 155,
I started weight training for the last year and eating in bulk and now weigh 176.5. All my lifts increased of course but I am stalled on everything now and I feel I should still be having newbie gains. I can’t for the life of me increase my bench past 205, squat past 270 and deadlift past 320. My 5 reps schemes have all been stuck too at bench for 175-180, squat for 250 and deadlift at 195
I’ve done everything from changing reps, sets, eat more, sleep more, eat more protein and I’m losing my mind now cause my bench stalled 3 months ago and now I’ve been stalled on squat and deadlift for the last month.
I know this is a long winded question but based on following you for the last month. In a sea full of fitness youtubers I feel you’re one of the rare ones than doesn’t bullshit people and actually knows what the hell he’s talking about.
I made the best strength gains in my deadlift from deadlifting 1 set of 5 on snatch grip and one set of 5 on competition deadlift per week. linear periodization with a 3 week week wave then deload.
I just came to a realizatiom that all the back off sets were causing way to much fatigue. Now I am back to deadlifting once a week with more sets/volume and that seems to be working too. Certainly interesting what can happen when you start programming to how you think your body will respond best.
I went from deadlifting 425x5 to 500x5 in 6 months it was amazing.
This is exactly the weight range I’m in. Stuck at 455. I’m tempted to try and progress beltless snatch grip deadlifts to break my plateau
@@HelloSpyMyLie I failed to mention the amount of protein I was consuming during this strength gain phase. My programming was spot on, but I also ate 1.5 grams per pound bw at the time.
Good luck and have fun!
@@stelliumeleven2889 thanks for the reminder. My best gains have also come while I am strict w that
i improved 1 month drastically by doing 30 sets of 1 rep @rpe8-9 per day 2 days per week on squats, went up from 160kg to 190kg, never tried again tho
Brendan! how do u do bulgarian in powerlifting?
When you talk about numbers is sets a week, what part of the training cycle is this? (assuming it varies)
Besr Powerlifting program right here guys: just keep maxing out every week, this is good method right 😤
Jorge Inzunza LMAO instead of every week just do like me and do it every day 😂 it’s been feeling amazing lol always does. Although again I do recommend actually getting on a periodized training routine using DUP
@@BrendanTietz i can't handle intensity as well but i can handle volume well any reasons for that like i can total sets of 20 on squats but moment i get up to rpe 9 or 10 i feel like got train wrecked
The volume-fatigue model is a real thing. It’s insane how drastically different people’s volume capacity can be. I looked you gave examples of successful clients on either high volume low intensity vs low volume high intensity. Also, you better do the meet in December
Brooooo it’s happening! I feel better than ever right now! I’m so stoked for it but more so for y’all in November!!
I train with my best friend and we have been running the same program and there is 15 sets of squats/week with lowest reps being 5 and highest 10. He is doing great, strenght goes up and he is having fun doing it. Im so hurt that i can ride a bike. Strength has gone 10kg down on every lifts.
Just wondering but you said you don’t plan liam to hit above 8 but he got the 507 in training @8.5 ?
Myles Smithster80 it was a 7.5 at most and it called for an 8. He rated it higher than it was, but given the grind you’ve seen him do that honestly was prob a 7
How many sets per body part (&/or per exercise) a week is a good number to start at to test how well you respond?
Lb96 start real low, probably 8 sets per lift and or body part (I don’t count overlap as it doesn’t matter if you adjust individual exercises as needed). Then slowly add more each week or two. Once you get signs of fatigue back off just a bit maybe 15% tops. Then hold it there. Then after a block or two try adding just a set or two more. See if you can push it a bit more. One set goes a long way.
Brooooooo, December 7th, the competition better watch out, it's game over, Big B is back ✊🏾✊🏾✊🏾 thank you for the video
Tyler Jackson I have some HUGE plans for it mannnn! Much love bro! You’re always a great sub!
@@BrendanTietz nothing but love brother keep inspiring us all!!!
Another dope and informative vid man! Are you currently open for coaching?
An Diep hey An, I’ve been swamped, I saw your email. I’ll reply later but unfortunately not at this time. Probably won’t be until after nationals. I will release a video when spots open though! It tends to be random.
@@BrendanTietz Thanks Brendan. I look forward to hear back from you after Nationals and best of luck with your meet in December. Kill it!
there was a guy in spain with a yt chanel doing 70 sets per week..
Don't read my name LOL WTF brooo I’d shatter even doing that with a plate. That’s so insane. Liam and one other older client of mine Tessa are the highest I’ve found. Tessa reached about 30 for an extended period of time, it was insane
@@BrendanTietz do u understand spanish? i can link you the video, its about a high volume cicle focused on strength
ua-cam.com/video/Q0JgIzwp8tA/v-deo.html&frags=pl%2Cwn if not just watch behind him the drawing, its so visual, 7 days a week full body increasing sets and 70% 1rm for each move or something similar
Russel has low volume and high dosages. Seems to be working for him!!
Nico Korkiamäki Russel is natty, he’s 5’5” lol the amount of torque needed for him to squat 700 is far less than me at 6’0” and lanky. He’s also Nigerian, if you grew up playing football you’d feel differently. The locker room of some high school football teams got guys who can dead pan squat 600 with 2 months of weight training a year. I get why people think he’s on and I don’t mean to turn this into a debate but I think it’s important for our knowledge to have an understanding of what’s possible. Besides beating those drug tests ain’t like the Olympics, damn near impossible. Russia had to legit create a secret room and full on covert program to beat tests lol I doubt Russel is doing that
@@BrendanTietz You can believe what you want and I'm also free to make my own conclusions based on what I see. The FFMI index is proven to be pretty damn accurate and no matter how talented you are there is no way a guy with 27 or above FFMI is natural.
Nico Korkiamäki my client Derek is above 27 and he’s natty and ex NFL, I’ve stayed with the guy in multiple Airbnb’s. There’s no drugs that require no pinning for a week plus so unless this dude smuggled that shit and was somehow pinning without us knowing your thought process is wrong man. He’s been tested since his NFL days as well as in the USAPL. Also there’s a bunch of other guys passed that number naturally, I just met a 16 year old the other month who would rate up to 26. I get why it can seem suspicious because our fitness industry was way small a few years back even but the population is growing. FFMI has been criticized by many including Eric helms, Lyle McDonald, Omar Isuf, etc. me and Marcellus Williams also have touched on FFMI and its downfalls.
@@BrendanTietz Derek and the 16-year-old guy have most likely pretty high fat percentages which inflate their FFMI index. I'm not going to believe UA-camrs who may be afraid to speak the truth because it may hurt their image. If a person has 10 % body fat and his FFMI is above 27 I have no reason to believe that person is natty.
So correct man. I understand defending the usapl but natty? Lmfao Nigerians arent just naturally stronger than every different race. Horrible excuse for being a 27 on the ffmi. Just say drug tested because claiming that they are natty makes you look bad
Liam needs a senzu bean. Ask Scott Herman, I think he has a few around.
New video!!!!
Brendan, HOW YOU KNOW WHAT WE NEED TO HEAR ???
Tbh I just choose videos that I think would have helped me back in the day
Ohhh yeahhhh
btw I just posted a video! Any new viewers would be really appreciated !!
Method muppets!!!!
the intro of your chanel confuses me, i think that im gona see a marvel movie and then i remember its a powerlifting channel lol
Don't read my name LOL yeah tbh it’s a bit outdated now, I need to change it especially since the MCU is dying
@@BrendanTietz what is the MCU?
Tietz, you warm my teats ❤
Daniel Hermosillo TITS OUT FOR TIETZ
First🌝🌝🌝
Josh Paredes almost som, almost. You need to be quicker, Jabar above beat you by 30 secs
Alright time to dislike the video😤
First?? 🔥
Jabar Shah you were! Lol I always look to see, you beat josh by 30 secs 😂