Is Linear Progression Over?
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- Опубліковано 26 лип 2024
- Did you really milk ALL of your linear progression gains?
I believe that no.. you didn't. Which is good news!
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
0:00 Intro
0:32 The smallest weight increase?
3:08 All exercises?
5:36 Change the percentages?
7:42 Diet masks linear gains?
9:34 Conclusion
#Strength #Bodybuilding #Musclegain - Навчання та стиль
Man, this has got to be some of the best free advice on UA-cam, period. This channel is unmatched for natty advice, keep it up Alex, loving the new editing btw.
That lighting making the background soo much better!
I'm glad you like it bro!
i can't believe fractional loading is still an unknown to people. It's the most logical thing ever. You can literally increase the weight by minuscule amounts. Even if you increase it by 0.5 lbs or 250 grams or even 0.25 lbs that would still add up in time to pounds and kg's on the lift.
1% of progress is still progress. People over emphasize big jumps in training when in life, the smallest movement forward and upward compounds to huge gains over time.
Fact!!
Atomic habits
I started logging my benchpress because I though I wasn't really progressing. But in reality, when I push myself, I get 1-2reps more in total every single workout trying to get to 5x5 with 177. I can also manage the weight better. Really happy I did it. I think I'm really close to a 2 plate bench.
This may seem random but man that forearm taper is insane tho.
@The Dude bruh 💀🤣
That's what happens when you spend all your recovery on upper body
Thanks to watching this channel and incorporating some of the suggested methods I hit a 225 bench today for the first time since 1995. Got back in the gym in 2015, age 63. Oh it was humbling. The work began. 6 years, SIX YEARS later, age 69. slow, slow progress, the work pays off. Let me tell you, it is IMPOSSIBLE to walk out of the gym in a bad mood after hitting a new number again. Thanks Alex.
This is an amazing feat to me. I'm extremely impressed and inspired
Yes, I use microloading when I hit plateaus. I have 0.5 kg plates. Those were a game changer.
Ideally how often should one increase the weight by and by how much?
@@Bobo-wl6bs it really depends on training experience. Let's say begginer to early intermediate: you should be able to follow a linear progression which means overload every workout.
Concrete example: you should be able to add at least 1 extra rep, or a small amount of weight every training session. When I conceive my programs, I don't say 3x6, I say 3x6-8 reps. That way if I feel that 3x6 with the current weight is heavy enough from an intensity point, I can do 3x7 with the same weight next session. When I hit 3x8 and I don't feel that I can go back to 3x6 but with 2.5 kg extra, I add just 1 kg, and in 2 months I'm guaranteed an extra 5 kg on the lift.
The beauty of training is that u can always find ways to improve
preach
In other words, you can never be too well rounded. Kinda depressing
but people dumb enough.. think that improve means only more lbs of raw muscle...
@@finethehuman1821 kinda beautiful actually
@@angelgfromcorkerii8797 to each their own, man
I've gotten 1 inch washers from hardware stores, washers from industrial sites, and spacers left over from garage door openers. Plus there are all sorts of ways to use paper clips or binder rings or other things to add tiny amounts. Basically, it's another one of those fantastic ways in which we get to MacGyver our workouts and DIY to our heart's content.
been learning so much for my natty gains through this channel and I haven't even got through all his vids, super underrated channel
The only way of adding fractional weight is doing pull ups over a quarantine time period where i managed to gain 18 pounds in a year... Fml
That has nothing to w/ a quarantine?
@@oldnatty61 he is just venting out
@@lalithrockz I guess you're just more sensitive then I.
another solution is if dumbells start going up 5lb increments you can aim for 15 reps on your previous session and once you hit the rep goal you can add 10lbs and go for 8 reps and have an 8-15 rep goal and add 10 lbs if that makes sense
Exactly. The higher reps make a MASSIVE difference for milking the linear gains.
Doesn't work for long. The poundage jumps are too big. Your muscles get shocked. You know how to cook a frog? You put him in comfortable temp. water and slowly turn up the heat. If you put him in boiling water he'll jump out. You want a set starting at 1/4 lb and increasing by 1/4. You can make your own w/ washers and rope.
@@oldnatty61 you think it can work up to the 100s maybe ?
@@oldnatty61 my gym doesn’t go higher than 100lb dumbells
@@wiseeidu616 It can work up to where you're willing to take it. What has been lost is true productive, for nattys, training, and the understanding that it requires time. You're looking at 4 to 5 years of head down focused training on a very basic routine 2 to 3 x's per week, eating, and resting.
Been watching you for like 4 years bro love to see the evolution of conte t quality over the years
Thank you for this video. I've recently "stalled" at a 2 plate bench and was about to start complicating things. I'm gonna get some 0.5kg plates and give linear progression another go!
You‘re so right with the question of stalling in all excercises. I stopped making linear progression in deadlift highbar squat and bench but have tremendos linear progression in the lowbar squat jefferson deadlift and different bench variations
I started increasing the weight on weekly basis on your NP instead of on each sessions and I feel much better!
100% on the fractional plates. On the OHP before using 1.25 lb plates, I stalled at 85 for 3x5. After switching to mostly home gym set up with frac. plates, I got it to being able to do doubles with 135 and 3x10 with 100 pounds. Also switching variations when hitting mini stalls is op
What was your programming like for that? I’m at a similar place to your stalled weight and reps. I’ve switched to dumbbells for the past few months but eventually I’ll try barbell again
@@0dayExploit on my heavy days I'd progress 3x5 until that stopped then 5x3 then 6x2 then reset. On my lighter days I'd do 3x10 until I can't do that then go 3x8 then 3x6. And you can do heavy benching on the ohp volume day and volume benching on heavy ohp. I also just started doing tricep isolation. Just to clarify I just did one of those rep ranges a day per exercise
@@jtsandig thanks mate respect your OHP gains. When switching variation for OHP what lifts did you use ?
Due to pandemic I only have an Olympic barbell and dumbbells. Would olympic bb push press be a variation? Or would you do a seated strict OHP instead of standing.
I've stalled hard at 45kg x 3 . Gone down to 42.5kg and trying to add volume with more sets and reps.
@@N3330X Both push press and seated OHP (z-press) are good variations to run. Push press will allow you to get heavier weights overhead, and z-press will help with core stability and also give you a lighter variation to help with fatigue management. Consider doing a cycle of push pressing as a primary lift for pressing/upper A days, and regular OHP (or the z-press) as a second movement on bench/upper B days.
@@drtrydr23 thank you mate honestly appreciate your advice brother
Love the high frequency videos
This is what I’ve been doing for a bit now, adding small increments but seriously, it adds up, I just look at my workout log in my notebook, and look back at numbers I was getting 4-8 months ago, and progress is great!
Keep the great content coming Alex !
EXACTLY what I needed!
great video this is the kind of reason I love this channel.
I've been doing the knees over toes standards program it gave me so many new stretches and accessory exercises mad carry over to other movements that had stalled I'm going to do a review once I finish my last 4 weeks on it.
Hi Alex. Greetings from England. Great video as always. I've been using fractional plates on OHP, since for me, this is the hardest lift to progress on. Even the smallest progress with 0.5kg plates, helps keep the motivation to keep on pushing.
Definitely agree about the OHP! Just a 5lb jump makes a huge difference.
JM used to always talk about drilling holes into plates to make .5 lb jumps to push progress.
Alpha always coming up with easy solutions!
I started watching your videos and making excuses and telling myself you were wrong or thinking that it didn’t apply to me. But now I’ve realized I’ve been in denial. I know for a fact i did this. I was embarrassed my lifts were so low i started rushing with increasing the weight. Now on my 4th year I’ve dropped the weight and started rebuilding, small increments at the time. My form feels good and I’ve started hitting PRs almost weekly.
I really can’t thank you enough.
Cheers from Sweden
Thanks a lot for this video Alex!
You have been putting out the best content of your channel's history lately
Great advice Alex!
As soon as I stalled on my pause bench and close grip bench I’m switching them up for a the max effort method on my heavy bench day and floor press for my close grip bench. I hope this works as it follows what you preach
You got this Antonino!
You know on top of the backpacks with the chains in them, you can actually get like a ruck sack and get a plate thats designed to go in the laptop sleeve slot or at the bottom of the backpack on top of having the heavy chains. They're not all shaped the same on amazon but some ruck sacks are less baggy or more rectanguar in a sense.
You mentioned front squats and I feel like it is neglected by way too many... get that front squat going with a nice pause and good depth and Watch What Happens... and even with regard to your core. It's pretty dope!
valid point, I cant follow this because my lift fluctuate a lot because of quality of sleep my diet and level of energy when I'm in the gym because of my job I don't have a fixed schedule.
Right when I needed it
I feel like this video was made for me. I was telling my buddy recently how I I’m switching out of the novice program after 2 years. He asked if I thought I was intermediate now, and I answered as honestly as could “prolly not, but I tried a bunch of things and I’m still plateauing, so I might be”
I tried some things you mentioned in this video among other stuff but definitely not as thoroughly. Currently on Jeff Nippard’s power building program, excited to see where this goes.
i have this issue with nippard programs, that the progression seems non existent, but maybe that's me
thanks for this vid, that's why i like the 'home dumbbell' sets which come with like 500 different plate sizes, theres so much room for progressive overload since they have like 0.5kg plates. Only problem is that they take a year to take on and off and they're clunky asf
Hey Alex, nice back light 💪👍
Fractionals are a game changer, especially for secondary or accessory movements.
Bench and OHP in same session is goated. Do one for lower reps, one for higher reps, then flip that in your next pressing session.
Man I can´t believe how good you look... honestly you´ve been killing it this past two years. Respect.
0:43 I DID! I DID! I bought them because Greyskull LP and 4chan told me to. God bless PLG and the sticky.
As usual this video came out at the perfect time for me 😂
Wow, just came back from a voluminous back and leg day, did squats 30-20down and running up and down stairs too, feel amazing and beat!
I have a couple fractional 0'5 kg. The help specially with press movements, where i find the load jumps more difficult (not for dips)
But the best option, front my point of view, is to back off the weight until you struggle to reach tipycal thought high rep range (15+) and start mastering this load to that fifteen and repeat the process going up and up with weight. When you return to your ancient platoo load, you"ll break it.
There’s a reason why I only watch you , your advice gave me the best best results , performance wise
great tips.
If you need fractional plates, its more practical just to add in set modifiers like forced reps, drop sets, etc at that point to enforce progression; bringing equipment to the gym is a pain in the ass.
I would consider myself inbetween novice and intermediate and I've been able to keep the lp going by using higher reps and then changing it up to lower reps over the weeks. I'll take a week every so often to recover with less intense efforts basically familiarizing myself with periodization but without having to deload as often as typical periodization routines.
Alex is the ultimate realist. He has the ability to see thru BS….which this industry is full of.
I like this lighting
I use bat weights (for baseball) as fractional plates, they’re a lot cheaper than the purpose built ones
Alex *a beautiful question for you that I know you will like.*
what do you think of bench dips with added weight (such as travel bag/bags loaded with sand) on your lap? Would they work as an effective pressing muscle builder? Everyone has access to a bed to rest their hands on, and sand/dry soil to put in their travel bags, and oh travel bags are cheap.
In the meantime various pull up variations to finally get up to the one arm pull up at which point one can hang a weight from their non working arm.
Perfect way to stay within that 30 rep max zone which guarantees maximum hypertrophy.
Do bench dips have any injury risk despite proper form?
Alpha, what do you think about rotating rdl’s in with good mornings as the main lower body movement(repetition method)? NE style 3 week waves just to not get stale with good morning variations. Still be doing reverse hypers and belt squats as the secondary. Love the channel, thanks in advance.
Alex, have you ever tried nuclei overload on any muscle, or will you give it a chance? Thanks for all the content bro, keep it up.
Yes Ive used fractional plates. They work wonders for the OHP. I like to start a block doing a set of 10, then rest pausing till I hit 50 adding weight each session. The session after I miss the top set of 10 I try to get 10 on the same weight then I add weight for the other 40. The second pressing day I just start heavier, and get as many as I can once I get down to 5s on the second day I switch the volume day out for heavy pin presses, and I run up with the fractional plates till I stick.
Hey Alex! I see you become wiser over the years. Do you still think that your guide about fixing hipermobile elbows is viable? Thank you! I appreciate your work.
@@AlexLeonidas I suffer from hypermobility and I notice that I got more pain in this region than anywhere else in the body. It would be awesome if you could update your guide with the acquired knowledge you have now.
big wise words!
I've used home made fractional plates with ankle weights, each sand bag was 1/2 lb, so I got some gains that way. Also, sounding a lot like Rip, but I would say in a more easy to swallow format
Instead of constantly increasing weight I find I can still make progress utilizing techniques such as forced reps, cheat reps, negatives, drop sets, etc….
Still increasing TUT
I humbled myself to buy the Titan microplates bc Steve Denovi said if a client's lift is under 250 he requires them, and my bench is thanking me.
I also have benefited from weighing myself on my bathroom scale with my dip belt for my weighted pullups rather than focusing on additional load.
The thing with microloading is can nearly allow progress of a measurable form workout to workout. You cant use 1 pound increases a week forever. You could use quarter pound or a device that screws or attaches to the bar with a magnet that allows you to load pennies or just throw a bag of pennies on the bar with wire holding it on. then you can load less than a quarter pound a week. The easiest microload that anyone can do is add an extra set of collars. Its a progression that allows less than the next weight plate you have whatever it is. With some duct tape you can microload any number of ways also but its a pain if you use the bar for more than one movement.
Its true it easier to have measurable progress with higher rep work. The increase in 1 rep max strength to go from 8 to 9 reps might be 3 percent or more. But to go from 19 to 20 reps is a fraction of that. you also could do your regular set with the same number or reps you are stuck at say 8. Then go to a drop set and focus on increasing the reps on that and only try for that extra rep on the main set after you feel ready. If you can have progress workout to workout even if small it is motivating.
Another way to progress if you cant increase a lift a quarter pound a workout is do two slightly different rep ranges or movements and aim to increase those each time you do them. that allows you to microload once every two workouts and still have a sense of progress. Otherwise you would have to use the same weight two consecutive workouts if you are finitely microloading that can hurt motivation.
With microloading it is a lot more crushing when you reach a point you have one less rep than expected compared to just maintaining reps with a regular non microloaded system though. And no matter what level of microloading you to, you will drop reps sometime.
Yes, I've used fractional plates :) my friend who works with metal made them for me. 2x250g, 2x500g, 2x625g and 2x1kg. It's hard to get more fractional :)
Thank you, I'm definitely still novice
6 foot 6 200 pounds naturally 48 in chest. 40 years old I have some kind of weird knee injuries that this nagging it will not go away people always Telling me to do steroids after watching your video I think I’ll keep my natural card as long as I can
i used to 1RM squat at 405 but couldnt do 10 reps of 225
SPEAKING TRUTH HERE
Brilliant video brother I have a few questions. Can you still stall with bodybuilding routines being very close or pass the intermediate stage. And last question how exactly would you program this? Let’s say I wanted to maintain intermediate in my bench press, how would I do that whilst linearly progressing with my weighted dip. Or progressing with a front squat whilst maintaining box squat strength. Do you run down progressive the percentages and sets for those movements like in your hybrid novice program. Ohhh and does linear gains tap out for our neck too? Much love brother
What are your thoughts on applying Dorian's training principles to full body training?
1st warmup set with lighter weight (but enough to feel the movement), 2nd warmup is like a typical medium weight work set leaving reps tank, 3rd is the actual work set where you go all out, and try to improve workout to workout.
I atm do 1 exercise per body part and hit about 3-4 compound exercises a day. + a couple of isolation movements but doing 3 sets for those with less intensity. Training 3x a week
There's a few you-tubers who speak the truth with no gimmicks and this channel is one of them. It's all about having a progression and busting your ass when you're in the gym with good nutrition. The other truth is it takes years of lifting when you're natural but it's 100% worth it.
Love you work dude, I’m running your program currently! I want to compete in powerlifting, I’m confused on how to work on squats.. do I not add squats and just add front squats etc or should I add squats to work on the move directly for comp
bro is there anything you do apart from minox for hairloss? could you make a vid on how to look good bald, like illusion strategies etc? thanks bro ur the man
I’m starting to use the 2.5lbs plates. Tried to go from 195 to 205 on my bench press with a goal of 6 but I only got 4. Dropped down to 200 and 6 went smoothly
I have baseball weights. Four 1 lbs and two 1/2 pound. They fit the barbell good.
Love the info but fuck dips I'm not going to snap city over a lift that can be replaced with better exercises.
Yeah just when you think you've hit the wall
Here comes the JM diet
PRs left and right
(Disclaimer not advising that anybody do the JM diet but Alex is right as you become more intermittent to advance you got to match what you're doing the gym with what you're eating in the kitchen)
Few years ago I had to train in different gyms and switch gyms a lot for some reasons. That's one of the first thing fitness-related I bought to be fair. 0,5kg plates, 1kg plates, 1,5kg plates, 2kg plates, even... 2,5kg plates. You'd be surprised how many gyms actually doesn't even have 2,5kg plates! most of the time, when I would ask the gym owner, they'd just tell me that it was useless therefore they'd not get any for their gyms.
When I was building my home gym I couldn't come across 5, or 2.5 pound plates. So what I did was strap ankle weights on the bar
One of the strongest guys in weighted calisthenics Mathew Zlat has recommend this for pull ups
New camera / colour correction? Looks good
Thanks Kay, it's a different picture profile! Should look even better next time too.
Technically not (according to the title) …
Greyskull LP helped me push through the core 4 to bridge towards intermediate stats.
That ambient light hits different tho
My gym has the 1.25lb plats and 0.75lb plates too, I use the former for OHP, but I havent gotten to the point of using 0.75lbs yet
Alex make a video on rhomboids plzz ❤️❤️
Exactly. Why are people afraid of adding small amounts of weight to a bar/exercise? Also....brand new training concept.....DROP SETS.
I call it the "curse of the 2 and a 1/2's". You wouldn't think that adding those makes a difference. But it's crazy how much heavier 2.5lbs a side can feel.
I have four ,5lb plates. Got them recently and use them all the time now
Ummmm....that is not fractional.
Ohhhh maybe
Instead of micro plates, I prefer adding reps and sets to the same weights, a double progression model, and then increase the weight.
It has two advantages over traditional linear progression. First, your work capacity increases for the same loads due to increased volume. Second, you are not lagging in terms of total increase in weights. Micro loading 1lb for 5 workouts is the same as increasing 5lb on 5th workout plus additional volume tolerance and hypertrophy that come along.
Problem with linear progression is that it attempts to increase the weights keeping the volume same and it does not work this way always hence the progress slows down gradually. Volume becomes increasingly important. No one has reached 800lb deadlift using only 3x5 linear method.
Do you have a video specifically talking about the swiss bar?
Train harder than last time
The rule in my gym is PR’s are in 1 pound increments but I only test at five pound increments.
Hey Alex, at what weight do you feel your are strongest and perform the best in an all around way? Just curious if you like to be more on the leaner or fluffier side at this point
I have a pretty blocky build. I would like my upper body to appear more large and wide compared to my already big legs, but I am wondering whether I should cut or bulk to achieve my goal. So the question in general, to make the waist-to-shoulder ratio bigger, should I cut down on fat or bulk and build more muscle?
Thoughts on HIT (High Intensity Training) in a full body setup? Anyone can answer. HIT methods from Arthur Jones, Mike Menzer, and Dorian Yates "Blood and Guts".
fractional weights rly can work well!
When will a point come in lifting, where you can not overload weights due to body limitations. And what is the heaviest one can lift at his max capacity?
Thank you Alex. Much love from India 🇮🇳
Depends on the individual. So the only way to find out for yourself is to train for the rest of your life and see how far you can push yourself
The problem of using fractional plates is that most gyms dont have calibrated plates so it's almost impossible to precisely track weight
Also I feel like this is important to add that linear progression might not be completely over, but the rate at which you are progressing might be faster if another type of programming is being used
I bought them some time ago and use them in the gym, people are giving me the looks because this weight is light. Some people had the audacity to tell me that this weight is useless...wth
Hi Alex, reagarding liner progression. Is your novice program a proper linear progression program? How to progress on your Novice program or in a typical linear progression program? When and how increase the weight, sets or reps? Should I use the same weight for all 3 or 5 sets or should I increase the weight in every set? Can you please explain how this basic linear progression model work and how I should progress or add weight, reps or sets in my workouts. Thank you very much. I appreciate you
You keep the same weight for all sets, once you hit the desired reps 15-18 or 25-30 reps in total you increase the weight (5-10lbs) for bench and squat and (10-20lbs) for deadlift. For accessories I’d move up in 5lbs increments. When you get close to intermediate those jumps will be more to the lower end so 5lbs for bench, 10lbs for deadlift. Eventually you will plateau that’s when you try to milk the linear gains with micro plate jumps, or trying to progress linearly in other variations of the same movement or simply just play around with different rep ranges by dropping the weight and increase reps I.e switching from a 3x4-6 bench press to a 3x6-15 and increasing reps as a form of linear progression and increasing 5lbs after hitting the desired reps. Sorry for the spam lol I hope I helped you
Think I could run your novice program at a 3x6-10 range like you said? All my lifts are far below intermediate, and it’s so frustrating that I can never grow. I intuitively always want to go back to A/B full body. But everyone tells me to do upper/lower.
Any good DIY solutions for micro loading dumbbells? I’m not about to spend money on 1pound plates