Programming Cheat Code For Strength & Hypertrophy (energy & neural adaptations)
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- Опубліковано 5 вер 2024
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15 seconds in and you're already suggesting something that goes against what majority of strength coaches I follow say to do. This is why I follow you, you provide different takes and opinions then what I'm used to and always have good reasoning behind it.
This channel quickly became my #1 go-to source for everything regarding programming and strength & Hypertrophy training.
Dude thank you for sharing that! It actually really encourages me more than you might know. Appreciate the support a ton my brother
Keep doing what you're doing brother. I'm learning A TON from your work and implementing it to improve my own training and any of my clients looking to gain strength & size. Legit one of the best sources I believe for this specific goal.@@BrendanTietz
Merry Christmas from your favorite son! 🎄
Wise words and nice advice as always
We want aesthetics x strength like you man, I want to lift heavy weight + look life i lift,
Good information I’ll apply that to my workouts know
totally agree, I find super important do have some fazes where you focus on 20-30 reps mainly for hip hinges , and 45” executions for the other movements (you can achieve that also with only 6 reps such as larsenn press with 3 pauses, and high duration efforts make your rpe raise up even with higher rir, and tough mentally)
I perform way better with very low reps, and I need the high reps for that reason and also improve volume-effort (more volume throught longerexecution duration) so my body can learn how to recover and adapt to that, cause I might get used to low reps being able to have a very high frequency and then thing I’m unstoppable and end up injuring myself (even tho that might make me get lots of progress you’ll fall back)
100% right. I used be stuck on my squat and bench and struggled to recover coz I mostly used heavyweight for 5 reps. When I backed off from the weight and went for higher reps I felt healthier and came back with the ability to handle more weight better. So a volume block gets you ready for the strength phase
I took that to an extreme back in January and worked up to a squat your body weight for AMRAP (185x40). I did a single of about 260 right before that set. You know what they say, those vegans are good endurance athletes.
great vid as always
Right now I'm doing high bar for reps one day, and then front squats for load another day. It was actually more of a maintenance strategy starting out, because I was trying to keep my fatigue lower to be able to go harder on the overhead press. But it actually turned out to be a really good way of building strength. About a month in I noticed my rep speed improve on my front squat. I felt less beat up by it, and my knees were just fine so I started putting more weight on than I originally planned on. Everything is going smooth as butter, and I know I'm fixing to pr in two weeks. I've always had to do some borderline psychotic shit to move my front squat up. This is the first time the strength pretty much came to me.
I remember most of Joey flex clients doing a singe then 3-5sets x8…. Literally always.
Always wondered why that was?
Clearly good reasoning.
Only issue people had with his programming was that they weren’t personalised and alot of people actually had the same programming.
Been a while man 🔥,
the best channel bar none.
An evolving rep range of about 4-8 on your big lifts seems like you get some of both worlds.
That’s somewhat the contrast of what I’m trying to preach, 8 is probably solid enough but I’m arguing that because high reps squats, especially sets of 10, are so energy demanding that’s where the benefit comes from. To me the “best of both worlds” usually equals the worst of both in life. However at some point you do need to skew the reps downward. I usually go from 10-12, to 8-10, to 6-8, to 4-6 in a 4 weeks wave and then start back at 9 the next block on secondary days but this can change
i like this
The real problem with high reps in squat and deadlift is the systemic fatigue. Short story, you start to feel exhausted before your muscle are really stimulated. Yes I know this is subjective, but for example doing 10 reps on squat kill your breath long before your legs
That’s exactly why I’m saying to do them, because that energetic fatigue increases work capacity far quicker than anything else can. Which subjugating energy as being separate from muscles is also a silly idea, because the energy is in the muscles. You’re simply noticing the side effects on heart rate which is not where energy is produced. Energy is in cells within the muscles and energetic system. Training this increases your ability to handle stress and from that you receive the ability to push strength far higher from way harder training
@@BrendanTietz really appreciate this long answer. Thanks. The fact is that, for example, with 60% of 1rm I could potentially do 15 reps, but at the tenth I really feel like fainting. Sure it is a skill that has to be trained
Exactly and what I’m really getting at is the carryover between that ability and handling hard sets. Everything from your connective tissues to your energy system will be so resilient that all of a sudden you can handle way more work on strength phases. This is why when you bulk super hard, don’t do high rep compound exercises and avoid cardio everything feels shitty and hard. Out of breath constantly, you’re strong in singles but doing sets of 5 even hurt and wind you. This transcends that issue
How do you feel about a concurrent style opposed to periodizing down to low reps? I’ve been liking to prescribe something like
1x3 @ 8
3x3 @ 6
2x8 @ 6-7
Is doing this style of training ( high reps at high intensity ) in combination with singles at deload weeks at relatively high intensity ( not higher than 90% ) a good idea??
What about lower reps but more sets with less rest?
This would work well too! Not quite as energy demanding but close!