Big wisdom has been shared here. I'm an intermediate, about 3 months ago I was stuck in benching 225 5×5, squatting 286 5×5, deadlifting 315 5×5. Then I realized by definition, an intermediate should be able to make progress every week. So I decided to add 2-4%of weight on the bar each main lift day of the week, and till now I'm still amazed how the plan delivers the results everytime! Now on my main lifts days, I typically work up to a single@RPE 9, then followed by 3(4for bp) back off sets with 4 reps for benching, 5 reps for squat &deadlift. Now I'm able to do 260 4×4 bench, 332 3×5 squat, 385 3×5 deadlift. "Not knowing whether u can do it or not, but willing to find out" that's the true spirit in any context really, but the caveat here is obviously having a reasonable program & techniques with efforts to improve, otherwise failures and injuries will defeat us.
This is why I've recently had to make the decision to go back to listening to hard rock and metal during work outs. I'm reaching a late stage in my LP and the last few work outs haven't known whether I can complete the set or not. I don't have a SSC or some drill sergeant yelling at me to get that weight up, so I have to use angry music to get it. Just because there is a point in your life, even as often as 3x's/week, where you're giving something your all, doesn't mean it's going to make you unhappy or make your life worse or negative in anyway. It doesn't work like that, not with strength training. I have an anxiety disorder and I've learned not to "worry" about my next work out. What I do is look forward to it as a positive step forward and just walk right into it as I am, knowing I'm going to give it my all. And I do. Whether I miss something or not doesn't mean it's a step forward or not. It's always a step forward, because as Rip said if you miss something, that's data. You are now that much more enlightened than you ever were before and you can use it. I just missed my deadlift last night not knowing whether I'd be able to do it or not. I did not beat myself up, the deadlifts have done that for me. What I did was wait 10 minutes, take 5% weight off and try again, which I successfully lifted for 5 reps. I now have to reset the deadlift and I know I'll have to reset the squats too. This means I'll be giving my sore back and hamstrings a break while they recoup and then I'll surpass that sticking point. This is my 3rd LP and it's around the weight it's supposed to happen. Having the data of the last two times confirms this and reduces the anxiety and fear. Whatever you do in this, do not give up. I made that mistake ultimately at the end of my first LP because of an injury I could've worked around, and it's been the only thing I've regretted.
I love training to failure. It gives me a sense of purpose in life and gets me excited to come back again. My favourite exercise includes the big 5 (squats, deadlift, bench press, pull ups and rows) and I always go heavy on all my sets. I have this mindset that if I’m not panting and feeling like I’m about to faint anytime, I’m not pushing myself hard enough. So far I have puked twice doing deadlifts, fainted once on my last set of overhead press and pooped once or twice when going heavy on bench. Yes, it was shameful but now I’m racking on two+ plates within a year which is a big improvement for someone that has never stepped into a gym before. Remember, if you’re not excreting something out of your body, it means you’re not pushing yourself hard enough!
I'm just enjoying hearing someone say, Attempt the last rep. 👍🏽 Yes, it's going to challenge you. Yes, it will move slow as hell. Yes, you will have to give that last rep everything you have. Yes, you may miss it. But at least you tried it. And now your body knows what it feels like. Your body will adjust and you will get that last missed rep, on your next workout. 💪🏾
I love this video. I always tell my friends at the gym about this. They always wonder why im always squatting and ehy im not afraid of the weight with no belt.
It’s true, low reps and adding weight is the best thing you can do even for aesthetics. All this volume high rep crap is useless for anyone weak. Strength and hypertrophy are connected, idk why that’s so hard to understand. What’s the point in doing sets of 15 on the leg extension as opposed to sets of 5 in the squat? The squats going to 100 percent get you bigger quads
"You got data points that you would not have if you'd just lifted lighter" THIS. Learning in the gym is underrated. Stop worrying about getting your arms/shoulders/chest/whatever else bigger and learn more. As long as you're lifting heavy and failing in low rep ranges, the strength and gains will come. So other than that, focus on learning. What hurts you in a bad way? What hits your muscles best? How well do you recover? What lifts complement others? The more you learn, the better you get.
Benching in the squat rack and using the “fail rails” to keep the bar off my neck has been the ticket for me. 5x5’s, 3 min. rest and get the F outta the way so folks can get their workout in after me. Workouts should not be comforting.
I have a decent strength level by Rip's terms, and it's absolutely true that you have to have mental fortitude and toughness to progress within serious territory, but there is a time and a place for high rep sets. I'm totally against the mindset which aims to replace hard, heavy barbell training with machines and fluff, but they serve a purpose as an auxiliary, and even with your barbell training, AMRAPs and high rep sets are important. I'm not a wimp because I can bench 225 x 17, just because I didn't attempt 330 x 1 instead.
Have the flu for the last week and still going. Have not been training for a week and feeling weak. Where should I start once I go back in a week's time.
Ha haaaaaaaa ha 27yrs old awe man he's about to be a Beast of a man if he keep up this type of work! This is golden I like hearing this type of progress by anybody
I'm a heavy weight, low rep guy. But after watching this video I feel like a pussy for not pushing myself like I did when I was trying to deadlift 500lbs at 50 yrs old. Plenty of fear and failure on that journey. But I did it. Now I'm thinking I'm getting complacent and being a.... yep. Pussy. Thanks for the verbal swift kick. Time to up my game.
Lemme tell you, Rip, that the commercial gyms are full of poosies. I managed to convert one of them and it worked. Maybe he was never a poosie to begin with, but he did squat a mile high with puny weights and I told him none of those reps count. A poosie would have been upset and cried a hissyfit, but he went to work and changed his ways. He knows how to grind and push up the weights and also his own weight. I have high hopes for the feller, because he's way over 6 feet and not even 20 yet. He could lift monstrous weights in the future. He's totally not concerned about abs, like most of those kids are. Making gym members better lifters should actually be one of the functions of the local trainers, but I haven't yet met one who knows anything about serious lifting. All they know is how to adjust the leg press and recommend 3 sets of 10 or 12 of curls and triceps kickbacks -- and how was the weekend? Yeah, hot weather, ain't it? With 99% of commercial gyms being boarded up where I live, due to the scamdemic, it sure cleans up the whole gym business. All those poosies are now back to where they belong, playing video games or something in their parents' basement. They now do their high reps on the console. It's easy, it's fun, it's for nonexistent gains, and they don't take up much-needed space in or nearby a squat rack (where they used to do barbell curls), leaving that area to serious lifters.
How come there are so many small guys with a huge deadlift? I tell you why Ripp, is because the CNS is trained, it is more efficient. Hypertrophy can occur with strength if you are in a caloric surplus but if you want you can be helluva strong but not big. That's my experience.
This video has convinced me to NOT QUIT smoking 2 packs a day....in fact I am going to shift my habit to "5"s.....5 packs a day from here on out...........
Genuinely when I get worried about lifting a weight I hear in my head "don't be a pussy" This actually comes from my buddy though and proceeds Rip for me. Nice to have to it reinforced here.
How much lighter is the strict press than the standing press? I guess a more interesting way to ask this is, we all know Chase can press 405, but how much can he strict press?
ok. I gotta give you a little background….. I was a football player in college and the NFL for 8 seasons….. i was an offensive lineman…. strength and athleticism are key … I was a 600 lb bench presser, squat 720 .. DL 660… power clean 396. 4.8 40. .. 37 inch Vertical.. at 63 at 317 lbs… in a USPA meet i did a 440 lb bench. disappointed because i thought a recent 515 lb 3-board would get me closer to my meet goal of 490 . that being said…. I feel like garbage at 310and up. it’s very tricky at this age and the football related damage to my joints to “ optimize “ my strength .. could I call in to you guys at some point to give me some much needed thinking?
🤣🤣Can I get a count as to how many times the word P@#$Y was said? lol🤣. Rip is absolutely right , we need to challenge ourselves to know our potential.
High volume high reps works for roided bodybuilders The industry is “selling” it to everyone and it works when you are a newbie and you keep adding weight every week which will end in a month
5x5 was invented by bodybuilders. Bodybuilders need to get strong before they do anything else at all. After that they are mainly sculpting and getting sufficient pump to allow the drugs to do their work. Arnold would put max weights on calf press machine and then have two guys stand on top while he did his calf raises and did up to 30 sets a day like that when he was trying to bring his calves up.
If you're not a little scared before your set, then the barbell's not heavy enough.
Yep, true true
Basically every squat set I do!
True, as long as you can progress in a linear way. After that its a bit more complicated... sadly.
The feeling of "Idk if I can get all the reps" never goes away.
Same with overhead press go bulls to the wall
Big wisdom has been shared here. I'm an intermediate, about 3 months ago I was stuck in benching 225 5×5, squatting 286 5×5, deadlifting 315 5×5. Then I realized by definition, an intermediate should be able to make progress every week. So I decided to add 2-4%of weight on the bar each main lift day of the week, and till now I'm still amazed how the plan delivers the results everytime!
Now on my main lifts days, I typically work up to a single@RPE 9, then followed by 3(4for bp) back off sets with 4 reps for benching, 5 reps for squat &deadlift. Now I'm able to do 260 4×4 bench, 332 3×5 squat, 385 3×5 deadlift.
"Not knowing whether u can do it or not, but willing to find out" that's the true spirit in any context really, but the caveat here is obviously having a reasonable program & techniques with efforts to improve, otherwise failures and injuries will defeat us.
I actually really enjoyed this video, and I think it's something a lot of people need reminded of. Myself included.
I agree
This is why I've recently had to make the decision to go back to listening to hard rock and metal during work outs. I'm reaching a late stage in my LP and the last few work outs haven't known whether I can complete the set or not. I don't have a SSC or some drill sergeant yelling at me to get that weight up, so I have to use angry music to get it.
Just because there is a point in your life, even as often as 3x's/week, where you're giving something your all, doesn't mean it's going to make you unhappy or make your life worse or negative in anyway. It doesn't work like that, not with strength training.
I have an anxiety disorder and I've learned not to "worry" about my next work out. What I do is look forward to it as a positive step forward and just walk right into it as I am, knowing I'm going to give it my all. And I do. Whether I miss something or not doesn't mean it's a step forward or not. It's always a step forward, because as Rip said if you miss something, that's data. You are now that much more enlightened than you ever were before and you can use it.
I just missed my deadlift last night not knowing whether I'd be able to do it or not. I did not beat myself up, the deadlifts have done that for me. What I did was wait 10 minutes, take 5% weight off and try again, which I successfully lifted for 5 reps. I now have to reset the deadlift and I know I'll have to reset the squats too. This means I'll be giving my sore back and hamstrings a break while they recoup and then I'll surpass that sticking point.
This is my 3rd LP and it's around the weight it's supposed to happen. Having the data of the last two times confirms this and reduces the anxiety and fear.
Whatever you do in this, do not give up. I made that mistake ultimately at the end of my first LP because of an injury I could've worked around, and it's been the only thing I've regretted.
K
Best motivational speech and pre workout at the same time.
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." Will Durant. Quitting is habit forming, so is doing the work.
Listening to this is the only pre workout routine anyone needs! Lol
I love training to failure. It gives me a sense of purpose in life and gets me excited to come back again. My favourite exercise includes the big 5 (squats, deadlift, bench press, pull ups and rows) and I always go heavy on all my sets. I have this mindset that if I’m not panting and feeling like I’m about to faint anytime, I’m not pushing myself hard enough. So far I have puked twice doing deadlifts, fainted once on my last set of overhead press and pooped once or twice when going heavy on bench. Yes, it was shameful but now I’m racking on two+ plates within a year which is a big improvement for someone that has never stepped into a gym before. Remember, if you’re not excreting something out of your body, it means you’re not pushing yourself hard enough!
Rip, you should put the Aasgaard hammer on the empty space of the wooden sign
I wish he'd choose a new paint scheme, gray doesn't go with brown.
The way he says it...”poosy” lol. It’s subtle but still different
It reminds me of the way Jeremy Clarkson says 'stupid'
Yeah, i'm sure poosy is a different feeling for you
It hit different.
I'm just enjoying hearing someone say, Attempt the last rep. 👍🏽
Yes, it's going to challenge you.
Yes, it will move slow as hell.
Yes, you will have to give that last rep everything you have.
Yes, you may miss it.
But at least you tried it. And now your body knows what it feels like. Your body will adjust and you will get that last missed rep, on your next workout. 💪🏾
No nonsense Rip 😁.... Old skool legend.... Greetings from Ireland 💪🇮🇪☘️
Honestly, with the safeties at the right height, there’s 0 reason to not try the rep if your technique is up to par.
Wish I heard this a long time ago in my workout journey. Now I’m trying to depussify myself
I love this video. I always tell my friends at the gym about this. They always wonder why im always squatting and ehy im not afraid of the weight with no belt.
It’s true, low reps and adding weight is the best thing you can do even for aesthetics. All this volume high rep crap is useless for anyone weak. Strength and hypertrophy are connected, idk why that’s so hard to understand. What’s the point in doing sets of 15 on the leg extension as opposed to sets of 5 in the squat? The squats going to 100 percent get you bigger quads
"You got data points that you would not have if you'd just lifted lighter" THIS. Learning in the gym is underrated. Stop worrying about getting your arms/shoulders/chest/whatever else bigger and learn more. As long as you're lifting heavy and failing in low rep ranges, the strength and gains will come. So other than that, focus on learning. What hurts you in a bad way? What hits your muscles best? How well do you recover? What lifts complement others? The more you learn, the better you get.
ALL FACTS. thanks coach
Sometimes when i feel the 5th wont happen. I think of mark saying “dont be a pussy”. 😂
"dont be a pussy, hit your faaahhhves"
Benching in the squat rack and using the “fail rails” to keep the bar off my neck has been the ticket for me. 5x5’s, 3 min. rest and get the F outta the way so folks can get their workout in after me. Workouts should not be comforting.
Good job man. Well done.
I have a decent strength level by Rip's terms, and it's absolutely true that you have to have mental fortitude and toughness to progress within serious territory, but there is a time and a place for high rep sets. I'm totally against the mindset which aims to replace hard, heavy barbell training with machines and fluff, but they serve a purpose as an auxiliary, and even with your barbell training, AMRAPs and high rep sets are important. I'm not a wimp because I can bench 225 x 17, just because I didn't attempt 330 x 1 instead.
Have the flu for the last week and still going. Have not been training for a week and feeling weak. Where should I start once I go back in a week's time.
How do you identify where the limit is between finding out and snapping shit up?
Ha haaaaaaaa ha 27yrs old awe man he's about to be a Beast of a man if he keep up this type of work!
This is golden I like hearing this type of progress by anybody
I'm a heavy weight, low rep guy. But after watching this video I feel like a pussy for not pushing myself like I did when I was trying to deadlift 500lbs at 50 yrs old. Plenty of fear and failure on that journey. But I did it. Now I'm thinking I'm getting complacent and being a.... yep. Pussy. Thanks for the verbal swift kick. Time to up my game.
Lemme tell you, Rip, that the commercial gyms are full of poosies. I managed to convert one of them and it worked. Maybe he was never a poosie to begin with, but he did squat a mile high with puny weights and I told him none of those reps count. A poosie would have been upset and cried a hissyfit, but he went to work and changed his ways. He knows how to grind and push up the weights and also his own weight. I have high hopes for the feller, because he's way over 6 feet and not even 20 yet. He could lift monstrous weights in the future. He's totally not concerned about abs, like most of those kids are.
Making gym members better lifters should actually be one of the functions of the local trainers, but I haven't yet met one who knows anything about serious lifting. All they know is how to adjust the leg press and recommend 3 sets of 10 or 12 of curls and triceps kickbacks -- and how was the weekend? Yeah, hot weather, ain't it?
With 99% of commercial gyms being boarded up where I live, due to the scamdemic, it sure cleans up the whole gym business. All those poosies are now back to where they belong, playing video games or something in their parents' basement. They now do their high reps on the console. It's easy, it's fun, it's for nonexistent gains, and they don't take up much-needed space in or nearby a squat rack (where they used to do barbell curls), leaving that area to serious lifters.
He is a national fucking treasure.
Good stuff!! Need this clip set to death metal riffs.
Ripp is awesome hahahha love it
Started weightlifting with the mindset to go to failure and miss the last rep of sets. I don't do it anymore; I just don't think it's necessary.
Anytime I get to the 5th rep and doubt I can lift it, I hear Rip’s voice and I go for the datapoint. 😅
How come there are so many small guys with a huge deadlift? I tell you why Ripp, is because the CNS is trained, it is more efficient. Hypertrophy can occur with strength if you are in a caloric surplus but if you want you can be helluva strong but not big. That's my experience.
You are what you eat!
Good stuff.
This video has convinced me to NOT QUIT smoking 2 packs a day....in fact I am going to shift my habit to "5"s.....5 packs a day from here on out...........
I love this guy. No homo.
all homo
Genuinely when I get worried about lifting a weight I hear in my head "don't be a pussy"
This actually comes from my buddy though and proceeds Rip for me. Nice to have to it reinforced here.
This guy loves cats
How much lighter is the strict press than the standing press? I guess a more interesting way to ask this is, we all know Chase can press 405, but how much can he strict press?
over 370
@@LTPottenger ok thanks
how the fuck is your press 1.5 plates but your bench is barely over 2?
I was wondering the same thing
Probably doing the press seated
The way you say pussy cracks me up. I’m not a pussy! Hooray!
Wow, the subtitles leave out the word “pussy” every time he says it. The censorship runs deep.
I love Rip, lmao
@evolveai listened...
Bench 230 3 x 5 = "Poosy" weights
RIP your doin Gods work right now whether you know it or not
Love it 🤣🤣🤣
An additional rep doesn't make you stronger. Heavier reps do.
Bar don’t lie
5:22 pm
ok. I gotta give you a little background….. I was a football player in college and the NFL for 8 seasons….. i was an offensive lineman…. strength and athleticism are key … I was a 600 lb bench presser, squat 720 .. DL 660… power clean 396. 4.8 40. .. 37 inch Vertical.. at 63 at 317 lbs… in a USPA meet i did a 440 lb bench. disappointed because i thought a recent 515 lb 3-board would get me closer to my meet goal of 490 . that being said…. I feel like garbage at 310and up. it’s very tricky at this age and the football related damage to my joints to “ optimize “ my strength .. could I call in to you guys at some point to give me some much needed thinking?
Respond Poosytively
Preach dude! 💯
I don't lif theavy weigths, i want my lifts look smooth and elegant.
🤣🤣Can I get a count as to how many times the word P@#$Y was said? lol🤣. Rip is absolutely right , we need to challenge ourselves to know our potential.
Can’t think of a pithy reply.
🐱🚀super poosy
Fat pink Majin Buu with a wimpy 500 deadlift. Heh heh
Nah love the content
“If you try it anyway and you miss it, at least you tried it” stuck with the bar on your chest
This is gangsta. Cuz it's motherfucking FACTS
First...
Hypertrophy training and Max Strength and Power training are two different things...this is fun to watch but don't take this guy seriously.
High volume high reps works for roided bodybuilders
The industry is “selling” it to everyone and it works when you are a newbie and you keep adding weight every week which will end in a month
This is why all those bodybuilders do heavy sets of 5! It's so clear now!
5x5 was invented by bodybuilders. Bodybuilders need to get strong before they do anything else at all. After that they are mainly sculpting and getting sufficient pump to allow the drugs to do their work. Arnold would put max weights on calf press machine and then have two guys stand on top while he did his calf raises and did up to 30 sets a day like that when he was trying to bring his calves up.
How am I supposed to listen to someone that thinks it's okay to have that hair style? No thanks.
he's balding
what is he suppossed to do?