If I may suggest, when explaining something a bit more complex and which contaions lots of numbers/figures, would be good to use a whiteboard or any visual reference :)
Thanks for the analysis fellas! I've heard the motivation behind training strength & hypertrophy with low rep sets is that it promotes growth of fast rather than slow twitch muscle fibers. What do you think about this?
It would be awesome to have a link to the paper when you do reviews. I absolutely love this kind of content but I'm the kind who wants to nerd out on the paper itself too
You should either do the exact same technique or something completely different, so nothing that is close enough to mess up clean technique. Lots of people who do supertotal either do sumo or a clean deadlift rather than conventional.
So 8 reps had the most strength and hypertrophy? This was the go-to training reps for many pre-2000 powerlifters like Fred Hatfield - Dr. Squat. His training book recommends 3 x 8 for 6-8 weeks before a 3 week peaking phase.
So folks should just walk up reps until they can up the weight? Do 4's until you can do 5's etc etc up to 8-10's then up the weight and drop down to 4's/5's? I usually start at 6 and go to 12, but I'm not so concerned about 1RMs.
thats literally called double progression, you are manipulating two variables, first reps to your upper limit range and the weight to start back at the lower rep limit with more weight than when the cycle started, similar to linear periodization/wave loading/step loading which manipulates both reps and weight in tandem until you restart the cycle with a higher baseline, both of these training styles can be used by intermediates/advanced to keep progressing, always with the understanding that progression will be slow regardless of programming unless you use something like bulgarian/lite which is powerlifting/weightlifting specific.
Hi I'm 12 years old and snatch 200 kilos. Do you think I could go pro some day? My squat is pretty low, though, so I've been doing smolov on my training days and smolov jr. on my rest days for some active recovery.
If you guys could link the papers that you review in the description that would be awesome :)
Agreed
If I may suggest, when explaining something a bit more complex and which contaions lots of numbers/figures, would be good to use a whiteboard or any visual reference :)
They'll need white lab coats for that.
@@nickdutton6218 I can steal some tattered ones from my uni lab if needed @sika
@@cosmicalian I'm never putting another lab coat on again 🤣
There's no whiteboards in Sikastan
Visual representation would make these videos alot more entertaining.
good stuff right here - thank you for sharing and looking forward to more - stay strong and keep at it - subbed for sure
Not even 10 seconds into the video and I'm still sure it's a banger, keep it up lads
This channel is superb. Love the analyses and the discussions on training theory.
Really enjoyed this intelligent analysis and discussion. Subscribed as a result. Looking forward to more evidence based practice advice.
Great! Thanks for the review. And thank you to the people of Tokyo, Tokyo, Japan.
Thanx for the video!
Glad I found Sika strength 💯, some legit indepth Analysis
You should definitely come out with a Sikastan shirt
Thanks for the analysis fellas! I've heard the motivation behind training strength & hypertrophy with low rep sets is that it promotes growth of fast rather than slow twitch muscle fibers. What do you think about this?
Hail Sikastan!
Solid content as usual 👍 But please get a whiteboard or something for all the numbers.
It would be awesome to have a link to the paper when you do reviews. I absolutely love this kind of content but I'm the kind who wants to nerd out on the paper itself too
Good video bois, I am surprised you don't have more subs?
Hail sikastan! 👊
Hail Sikastan
Excellent
Hail Sikastan, land of the Suspicious!
quality content
great content. HAIL SIKASTAN
Heil Sikastan!
"we're gonna hear a few more from Fitz"
*Pew Pew Pew Pew*
😂
Basically, if you lift you’ll get stronger. Good to go.
Sika 4 life
This content is unreal
I wonder were what sort of diets were the different groups on for the test period. Same amount of daily macros (size dependent) ?
I think 8 reps seems pretty good, best strength same hypertrophy and less stress on joints?
Viva la Sikastan
Isn't it funny how on these studies everybody gets amazing gains?10-20+% strength and size increases? I wanna be in that study!
Hail SIkastan
All kinds of gains
The UoS (University of Sikastan), should do a study on the relevance/irrelevance of rep ranges/training volume in SARM'd individuals.
I feel like it has been too long since SARMs got the attention they deserve! They are the tip of the Devil's Pen*s after all.
All hail Sikastanozolol
I heard Sikastan has superior potassium - do all other countries have inferior potassium?
I squat ATG, can I apply for Sikastan citizenship?
Deadlift guy again. Do you recommend deadlifting the same way you clean or having separate technique for each?
You should either do the exact same technique or something completely different, so nothing that is close enough to mess up clean technique. Lots of people who do supertotal either do sumo or a clean deadlift rather than conventional.
Beasting
How many reps for Strength & Hypertrophy??
So 8 reps had the most strength and hypertrophy? This was the go-to training reps for many pre-2000 powerlifters like Fred Hatfield - Dr. Squat. His training book recommends 3 x 8 for 6-8 weeks before a 3 week peaking phase.
So folks should just walk up reps until they can up the weight? Do 4's until you can do 5's etc etc up to 8-10's then up the weight and drop down to 4's/5's? I usually start at 6 and go to 12, but I'm not so concerned about 1RMs.
thats literally called double progression, you are manipulating two variables, first reps to your upper limit range and the weight to start back at the lower rep limit with more weight than when the cycle started, similar to linear periodization/wave loading/step loading which manipulates both reps and weight in tandem until you restart the cycle with a higher baseline, both of these training styles can be used by intermediates/advanced to keep progressing, always with the understanding that progression will be slow regardless of programming unless you use something like bulgarian/lite which is powerlifting/weightlifting specific.
What’s Sikastan’s immigration policy?
Can I take tren?
Awful lot of 10s in my current prog Sika! Killing me for fun are ya!
Yes, volume involves something to the third power. I'd make more sense to have reps x sets x weight.
Am I allowed to wear tank top in Sikastan?
In the event of severe bacne
Hi I'm 12 years old and snatch 200 kilos. Do you think I could go pro some day? My squat is pretty low, though, so I've been doing smolov on my training days and smolov jr. on my rest days for some active recovery.
not sorry possible kid. by the time you're 18, the average elite snatch will be light years ahead of what it is now. i would suggest a sport like golf
"That's not at all what we as the government of sikastan are all about" 11:50 💀
Algorithm
4 , 6 , 8, 12... are those grams or ml?😂😂
Hail Sikastan
im available to be your general commander of the Sikastan army if you wish. dm me anytime :)
Max out every day
first! :) a l g o
you wish son x
Hail Sikastan!
Hail Sikastan