Overload is when a stimulus causes an adaptation. Lifting at 0 reps in reserve is overload, but by the time you're strong enough that it's 1 rep in reserve, it's still overload. You don't have to increase weight immediately as soon as you can. Eventually, though, you will have to, when the original stimulus is no longer an overload. That's what progressive overload is.
@@anihroxxor For muscle I think how much effort you need to put in depends on how many sets you do. Closer to literal failure you do less sets the further away do more. In my experience what really matters is using performance drops throughout the session as a measurement of how effective the session was In other words if you warmed up (another big overlooked factor I’ve found I’m stronger if I include the working weight for a few reps in the warm up) and could do 50 full rom push ups for your first set and by the end of the session after resting 3+ minutes between each set and you can do 40 push ups you didn’t really do anything. I find to get significant performance shift on the intensity chart (it’s always 10% oddly enough) 12 (70% of 1 RM) down to 8 reps (80%) 30 (50%) down to 20 (60%) etc I have to do 0 RIR. I haven’t sat down and tried to perfectly pinpoint what 2 RIR is but I do know it’s likely if I do a set of 12 at 2 RIR repeatedly I’ll be able to get 12 reps on a 3rd and even 4th set This methodology is so potent that I found it took longer than most would advice for my muscles to require more than 6-8 sets a week. I’ve also found if you have the muscle already even just 1 set of an exercise a week results in a lot of strength adaptation let alone if you’re making steady gains in the process of chasing x number
I’m over 40, just starting to get fit, never really lifted before. This is going to be a game changer with my attitude about what my plan should be and how I measure success. Thank you
I am 41 2 years into training 20 plus years of partying and literally zero exercise. Man wish i started years ago I dont follow any particular training. My idea is movement functional body mobilty. Bring fun into your workouts aka skipping and do recommend yoga or some sort of stretching. Diet for me is the easiest bit and that is 80 % of it
This makes a lot of sense. Due to some wider health issues, I could only train at home for 3-4 months. I only had a set of 20lb dumbbells to work with. By the time I got back to the gym I found the 20lbers too easy. I was genuinely surprised at how strong I had gotten when I had more weight to play with. Now I know why!
When Pavel says steady state exercise he was talking about running, it’s well known terminology for cardio that steady state is basically cardio exercise that can be done for a certain amount of time without being too taxing, like jogging for 30 minutes.
ill stick to progressive overload with controlling the weight with good form, the reality is consistency comes with results. if you want numbers to go up then put your head down n be consistent and raise weight when old weight becomes easy. simple.
The tale away for me here is that you improve your muscle in the first four weeks, then you spend eight more to improve your neural pattern and your connective tissue. The injury analogy of great
@ about 4:00. I follow this notion of doing a weight well and often and doing heavier than normal once in while does work to improve my aging joints. I call this "getting into shape to get into better shape." Our physiology is wise when we "plateau". After all these years in torturing myself psychologically to do more and more faster, I pay closer attention to days when I am actually feeling the plateau. Back off and work on technique and other exercises to help, not stress, joint stability.
So interesting. I've always been stuck between bodybuilding, powerlifting, and climbing. But after reading You Are Stronger Than You Think from Cryptic Lore book. I changed everything. I kinda stopped body building and stopped the creatine/supplements. But more recently, I've been seeing more of a crossover between bouldering and powerlifting. But it's definitely not the same crossover with lead climbing. So, pick your niche
this makes a lot of sense to me. since I am recovering from an elbow injury, I think I will stick with my current routine for another couple months after hearing this :D
Been following you guys both for a long time both knowledgeable af. It’s funny cause I just watched the full interview you posted two months ago yesterday and now this one today. I need to go back to my roots and do better he’s right I was young and work thru the pain. Thought I was bad ass planching and what not only to get injured shortly after. My tendon strength wasn’t there
i've accidentally been doing this with kettlebells. I wanted to spend a fairly long time practicing all the techniques with a medium light weight. Before moving up. So i spent a lot of time -- don't think 12 weeks, but about 8 or something --- until what used to get me really sweaty now feels like basically nothing I actually just ordered a heavy one to start progressing. But I'm going to stick with the light stuff for another week now after hearing this guy
Because…even though the weight isn’t increasing, you’re still getting stronger WITHIN the movement, doing it better or within the R O M whatever, the body is still making gains even though the ‘crude’ measure of pure weight metrics don’t seem to charts progress…
Idk a beginner progressing his deadlift from 135 to 185 over 12 weeks isn't really strong evidence for steady state training compared to progressive overload. It might be safer for tendons or generate less fatigue, but couldn't you achieve these same benefits by simply slowing rep speed and incorporating pauses?
Without thinking through too much my routine, I stuck with what I felt was right, and in some way I was doing this, pressing, pushing, curling, lifting until it's easy and then make a big jump
they mean don't increase the weight or difficulty (i.e. progressive overload). they gave an example with the deadlift. stayed at a midlevel weight for several months
@@Detvanliga No, it sounds like you pick a weight that is hard but not too hard to lift, and you stay at that weight and stay at the same number of reps for 12 weeks, around 4 times a week. Once you're done, your body and form/technique have fully adapted, and you can go up in weight. Sounds safe, and may be surprisingly effective.
@reaurt Thanks! Sounds a bit too safe, in my opinion. More safe than effective, really. But yeah, four times per week per muscle is very high frequency, which indeed is one of the ingredients in the soup. So we have high frequency and probably high volume as well. But very far from zero reps in reserve. Hmmm... it is maybe a plausible way to go for muscle building.
I once trained with a friend for 6 months when i was younger (and stupid) He was convinced by reading these magical training programs people sell. It was all isolated muscle training (weird movements) zero compound training. Many years later, some of my joints are still ruined.
@@racoonfrenzy3617 Did you watch was Christopher was referencing? Did you even listen to the Pavel podcast with Joe Rogan? "The healthiest way to develop your CARDIO is just steady state exercise. Like running at a particular speed that's not too fast..."
I don't understand the point. Should we then do the same weight and reps for 12 weeks and then check our strength or is the point that tendons take longer to adapt than muscles?
Curious what the working weight ended up being for guy that added 50lbs to his deadlift. Im digging this concept, probably help with tendons and ligaments soreness?
it sounds like mesocycles. First go to failure then, for a couple weeks go to 1RIR, then 2RIR, then 3RIR, then back to failure. Over load is to failure, under load is 3RIR basically.
We’re talking 135lb deadlift? Even a beginner should be able to do much much more. I bought a 300lb set in 2014, I weighed a measly 140lbs myself. I loaded all 300lbs onto the bar and deadlifted it. The rest is history. I honestly can’t take seriously someone talking about training with 135lbs to 185lbs like it was progression. Unless they were 12 yrs old.
everyone is different. this guy was 112lb in the example. he didn't say 135 was hard for him, that just what they started at. also, I used to lift like a bodybuilder, had back pain for a few years and switched to calisthenics the last 12 yrs. I don't have a strong lower body for squats/deadlifts (even though I can pistol squat), I would not feel comfortable deadlifting my own weight (170 lb) without training from a much lower weight.
📌 Watch the full podcast with national gymnastic coach sommer - ua-cam.com/video/tia-xm6Z2B8/v-deo.html
This is pure gold. Especially for “older athletes” (says I).
How?
You have to be older be this patient 😂.....I could just see my self following this protocol while listening to some old easy listening music.....😂
✨patience is bitter but it s fruit is sweet ✨
Overload is when a stimulus causes an adaptation. Lifting at 0 reps in reserve is overload, but by the time you're strong enough that it's 1 rep in reserve, it's still overload. You don't have to increase weight immediately as soon as you can. Eventually, though, you will have to, when the original stimulus is no longer an overload. That's what progressive overload is.
Not sure I agree with the wording but totally on the concept, ppl that go to failure / 0 rir by default forget that 1-3 rir is not worthless at all
@@anihroxxor That is the actual definition of the term "overload" in the context of training
@@anihroxxor For muscle I think how much effort you need to put in depends on how many sets you do. Closer to literal failure you do less sets the further away do more. In my experience what really matters is using performance drops throughout the session as a measurement of how effective the session was
In other words if you warmed up (another big overlooked factor I’ve found I’m stronger if I include the working weight for a few reps in the warm up) and could do 50 full rom push ups for your first set and by the end of the session after resting 3+ minutes between each set and you can do 40 push ups you didn’t really do anything. I find to get significant performance shift on the intensity chart (it’s always 10% oddly enough) 12 (70% of 1 RM) down to 8 reps (80%) 30 (50%) down to 20 (60%) etc I have to do 0 RIR. I haven’t sat down and tried to perfectly pinpoint what 2 RIR is but I do know it’s likely if I do a set of 12 at 2 RIR repeatedly I’ll be able to get 12 reps on a 3rd and even 4th set
This methodology is so potent that I found it took longer than most would advice for my muscles to require more than 6-8 sets a week. I’ve also found if you have the muscle already even just 1 set of an exercise a week results in a lot of strength adaptation let alone if you’re making steady gains in the process of chasing x number
3:30 I remember I used to do 50 to 100 push ups in my workouts. One day a friend asked me to compete, and I surprised myself by doing 180.
This might be the single most important video on youtube about fitness, what it means to be fit, and achieving it
I’m over 40, just starting to get fit, never really lifted before. This is going to be a game changer with my attitude about what my plan should be and how I measure success. Thank you
I am 41 2 years into training 20 plus years of partying and literally zero exercise. Man wish i started years ago I dont follow any particular training. My idea is movement functional body mobilty. Bring fun into your workouts aka skipping and do recommend yoga or some sort of stretching. Diet for me is the easiest bit and that is 80 % of it
This makes a lot of sense. Due to some wider health issues, I could only train at home for 3-4 months. I only had a set of 20lb dumbbells to work with. By the time I got back to the gym I found the 20lbers too easy. I was genuinely surprised at how strong I had gotten when I had more weight to play with. Now I know why!
absolutely fantastic makes so much sense thank you
wisdom straight from the source. Amazing. First I wanted to arrogantly disregard his techniques as outdated, but the reasoning is as true as humbling.
When Pavel says steady state exercise he was talking about running, it’s well known terminology for cardio that steady state is basically cardio exercise that can be done for a certain amount of time without being too taxing, like jogging for 30 minutes.
Yes, but he does mention the same thing with regards to weight training, he calls it step loading
ill stick to progressive overload with controlling the weight with good form, the reality is consistency comes with results. if you want numbers to go up then put your head down n be consistent and raise weight when old weight becomes easy. simple.
The tale away for me here is that you improve your muscle in the first four weeks, then you spend eight more to improve your neural pattern and your connective tissue. The injury analogy of great
@ about 4:00. I follow this notion of doing a weight well and often and doing heavier than normal once in while does work to improve my aging joints. I call this "getting into shape to get into better shape." Our physiology is wise when we "plateau". After all these years in torturing myself psychologically to do more and more faster, I pay closer attention to days when I am actually feeling the plateau. Back off and work on technique and other exercises to help, not stress, joint stability.
These are so nice thank you for your efforts Daniel
The 135 to 185 jump was a crazy story!
Crazy weak, maybe
So interesting. I've always been stuck between bodybuilding, powerlifting, and climbing. But after reading You Are Stronger Than You Think from Cryptic Lore book. I changed everything. I kinda stopped body building and stopped the creatine/supplements. But more recently, I've been seeing more of a crossover between bouldering and powerlifting. But it's definitely not the same crossover with lead climbing. So, pick your niche
Bot
this is great -- I love pushing myself hard, but this shift to steady state undergirds a shift in philosophy that could be helpful for overall health
Gold content shown here. Every athlete must see and hear this! Thank you both so much. I am 56y. and every word is spoken here, is the hard truth❤❤❤
this makes a lot of sense to me. since I am recovering from an elbow injury, I think I will stick with my current routine for another couple months after hearing this :D
Been following you guys both for a long time both knowledgeable af. It’s funny cause I just watched the full interview you posted two months ago yesterday and now this one today. I need to go back to my roots and do better he’s right I was young and work thru the pain. Thought I was bad ass planching and what not only to get injured shortly after. My tendon strength wasn’t there
I need more information on this. There is zero information on steady state lifting.
Because nobody does it
Nice to hear 😎
i've accidentally been doing this with kettlebells. I wanted to spend a fairly long time practicing all the techniques with a medium light weight. Before moving up. So i spent a lot of time -- don't think 12 weeks, but about 8 or something --- until what used to get me really sweaty now feels like basically nothing
I actually just ordered a heavy one to start progressing. But I'm going to stick with the light stuff for another week now after hearing this guy
Because…even though the weight isn’t increasing, you’re still getting stronger WITHIN the movement, doing it better or within the R O M whatever, the body is still making gains even though the ‘crude’ measure of pure weight metrics don’t seem to charts progress…
Idk a beginner progressing his deadlift from 135 to 185 over 12 weeks isn't really strong evidence for steady state training compared to progressive overload. It might be safer for tendons or generate less fatigue, but couldn't you achieve these same benefits by simply slowing rep speed and incorporating pauses?
Unless they were 12 yrs old
@MrProulx I feel like that makes it even weaker evidence bc of peri-pubertal hormone spikes
yes
He did say the person was like a twig, and just “like 112 lbs”. But idk, maybe I heard wrong.
I use to deadlift that for high reps. What he says make sense but most people won't try it because of ego.
Mean Reversion - i think its a concept that can help paint whats happening. A new stress is added and it takes time for it to become the new Mean.
Without thinking through too much my routine, I stuck with what I felt was right, and in some way I was doing this, pressing, pushing, curling, lifting until it's easy and then make a big jump
I do not get it.. what is steady state? Do you just hold the weight, or what? The exact method is very poorly described...
.
they mean don't increase the weight or difficulty (i.e. progressive overload). they gave an example with the deadlift. stayed at a midlevel weight for several months
@@cbjewelz Thanks! So basically just increase and increase reps?
@@Detvanliga No, it sounds like you pick a weight that is hard but not too hard to lift, and you stay at that weight and stay at the same number of reps for 12 weeks, around 4 times a week. Once you're done, your body and form/technique have fully adapted, and you can go up in weight. Sounds safe, and may be surprisingly effective.
@reaurt Thanks! Sounds a bit too safe, in my opinion. More safe than effective, really. But yeah, four times per week per muscle is very high frequency, which indeed is one of the ingredients in the soup. So we have high frequency and probably high volume as well. But very far from zero reps in reserve. Hmmm... it is maybe a plausible way to go for muscle building.
I thought it meant running, cycling etc done at a steady state, like what people now call zone 2.
Hi! Great video, as always. However, is there any empirical data supporting these claims? Or is it purely anecdotal?
Nice
Super.
!
Pure Logic...
1m ago is crazy!!
I once trained with a friend for 6 months when i was younger (and stupid) He was convinced by reading these magical training programs people sell. It was all isolated muscle training (weird movements) zero compound training. Many years later, some of my joints are still ruined.
How he able to upload so fast?! Omg..
I have a hard time taking this seriously since he misquoted Pavel as Pavel meant steady state cardio.
Pavel calls it “step loading” for kettlebells but the concept is the same as they’re describing.
@@racoonfrenzy3617 Did you watch was Christopher was referencing? Did you even listen to the Pavel podcast with Joe Rogan? "The healthiest way to develop your CARDIO is just steady state exercise. Like running at a particular speed that's not too fast..."
I don't understand the point. Should we then do the same weight and reps for 12 weeks and then check our strength or is the point that tendons take longer to adapt than muscles?
Curious what the working weight ended up being for guy that added 50lbs to his deadlift.
Im digging this concept, probably help with tendons and ligaments soreness?
it sounds like mesocycles. First go to failure then, for a couple weeks go to 1RIR, then 2RIR, then 3RIR, then back to failure. Over load is to failure, under load is 3RIR basically.
I don't really understand what you mean by steady state when it comes to weight lifting 🤔?
This dude gives off an Elias vibe and look from Person of Interest. Anyone else think so? Except he would probably break Elias in two. Haha
Im a bit confused with how to workout using this principle in a basic leg workout ?
I think this is a good approach when you have a good amount of load lifted. When you are lifting the pink dumbbells, this does not make sense at all.
8:22, is the coach drinking a 40 oz , whiskey? What's your guess?
Is there a minimum frequency for steady state to work?
What about Arnold's......
"You gotta confuse your muscles." philosophy.
How heavy should our starting weight be?
While the lifting programming technique is very interesting, that is not what is referred to as cardio
There's a reason it was forgotten
I've noticed aerobics improves weight training. It's a diferent kind of steady state, but anyways.
Steady state takes longer than progressive overload.
Who is this guest?
junior national champion gymnastics Coach Christopher Sommer
what's the method
Did you not watch? Steady state.
@ thanks
@@its_lucky2526 @ it's actually called accumulation training more commonly. Steady state is when it's cardio
I'll listen to this instead of Goggins.
OMG IM FIRST LY MAN!!
Aye matey, this is clickbaity. Sticking to prog. overload.
We’re talking 135lb deadlift? Even a beginner should be able to do much much more. I bought a 300lb set in 2014, I weighed a measly 140lbs myself. I loaded all 300lbs onto the bar and deadlifted it. The rest is history. I honestly can’t take seriously someone talking about training with 135lbs to 185lbs like it was progression. Unless they were 12 yrs old.
Yeah I'm like I hope he's able to deadlift 185 no matter what he weighs. The weight's too light to make this a legit argument.
everyone is different. this guy was 112lb in the example. he didn't say 135 was hard for him, that just what they started at. also, I used to lift like a bodybuilder, had back pain for a few years and switched to calisthenics the last 12 yrs. I don't have a strong lower body for squats/deadlifts (even though I can pistol squat), I would not feel comfortable deadlifting my own weight (170 lb) without training from a much lower weight.
@@cbjewelz That doesn't legitimise the method, it's still the equivalent of less than 5lbs per week