Knowing when to be flexible and adjust my training has been one of my biggest lessons over the years, but doing so keeps me in the gym more consistently 💪
Being willing to change the plan if something twinges is probably the most important point, and a lesson that sadly very few ever learn If my pec feels off on Push day, I do shoulder press instead. If my shoulder feels off with presses I do laterals. If it all feels bad then I'll hammer triceps for some higher volume than normal and go home Living to fight another day is what keeps us going into middle age and beyond
I rate this set a fair and humble 10/10 you can see I controlled the eccentric by the 13.25 seconds it took to reach peak stretch. I've stopped at 2rir because I don't want to risk over training and all the research on going to failure proves it's a waste of time. I believe I'll be able to add approx 0.25kgs to my next working set in exactly 11 days and 4 hours. You're welcome to rate me but I think my 67.25kg leg press form speaks for itself. Next week I'll have trained for exactly 17 years. I believe my 55.2 minute dynamic stretch warmup has aided me in this perpetual growth.
Great info! Your spreadsheets were super helpful in planning out my sessions. Having a 6 to 8 week block mapped out makes it easy to really focus on progressing.
I’d say sometimes how it looks on camera can be different to how you’re actually feeling on the movement. I find sometimes whilst there’s not a massive amount of slowdown on a rep, the body just says that’s enough of that thanks lol.
100# truth! At 63 something different might be a niggle any day but you can adjust your mind with your body and get some work in! Most of the time once you get going the session turns out much better that you had initially thought!!!! 🙌🤘🙌
Speaking of intuitive training, I slowly micro-managing my volume lately, if I feel like Im not going hard enough I just add a set. If I feel ballsy I just add more weight but mostly working around my target. I don't know how intuitive training will take me but let's see how it goes!
I’ve been thinking of micro managing or as Ivan djuric calls it “auto regulating” my training for quite a while now. Reason being like faz said in this video theirs just those days where you know its not their, I’m not talking not their due to injury, but not their simply because it’s not. I get those days quite often as I’m just not as motivated to train these days as I used to be when I started training 12 years ago now. Also I always think to myself, well the last 5 reps of any given set to failure are the most stimulating reps, but if I’m not with it that day and my ability to push myself isn’t their, then how far from true failure am I? Am I even within those last 5 reps? Or am I just scraping it and getting say 1-2 stimulating reps. am I even losing any stimulating reps? I don’t know. I go to max “PERCEPTION” of effort, it’s as far as my brain will let me push, but given I’m already not with it that “perception” will be skewed greatly in comparison to days where I am with it and can push it. Like on those off days I leave feeling as though I left a lot on the table, as if the session barely aided in maintaining muscle let alone grow muscle. However I hit all my sets, pushed all sets as much as I could. But was it enough I don’t know. I’ve heard many other UA-camrs just say “we all have bad sessions it’s normal, not every session can be great” - that’s true but what if we could make up for the lack of stimulus by adding an extra set here and there, adding an intensifier here and there like a drop set or a rest pause set. Would that be more effective? Than just simply saying “oh well it’s one of those days” … another reason I think of this is due to a vidoe basement bodybuilding did. Where in he says it’s not about progressive overload, that it shouldn’t be our main focus. Reason being as PO isn’t what causes growth, it’s just simply the results of growing, mechanical tension is what causes muscle growth and in order to achieve MT we need to push as close to failure as possible. Soo again we go back to what if I’m struggling to reach true failure due to my perception of effort being skewed? Does this then mean I’m not achieving enough mechanical tension combined with the effective reps scheme? Thus should I add in means of achieving those missed out effective reps.
Great vid Faz, I’m the one who commented about skipping legs on the other vid. As you know in the UK everyone also talks about progressive overload. I did this for 3 years, made size gains but recently been focusing heavily on volume, listening to NH, GVS, BB and just training hard with volume. Do you think it’s foot to move away from logbook training and more on just hard training?
So there's the thing. Progressive overload training has been hijacked recently by the low volume crowd but that is not the context I discuss it in. Higher volume, lower volume, failure or not is irrelevant. Every single successful system WILL include progressive overload. If it doesn't, you're not growing. GVS, NH and myself as well as EVERY good coach understands progressive overload underpins the routine. Do you understand?
@@Fazlifts understand entirely mate, the funny thing about all this is that low volume people tend to say that if you’re not progressing on low volume then you’re overtrained and you need fewer days in the gym. Honestly, I prefer your guys’ approach to training. I’ve now come to understand it as that I’ve gotten bigger and the weight is no longer challenging for the rep range/form/proximity to failure I work in so now it’s time to up the weight. I think I saw it best on one of your guys’ channels where you said that if you take a weight and got 3 sets of 8 this week next week that weight will still be challenging and will even be challenging the week after, just because on paper you’ve done the same does not mean there’s adaptations that aren’t going on. Previously, with the low volume logbooking approach I would have thought I need to go up even by 0.25kg a side, I honestly believed if I couldn’t increase the weight every session muscle wouldn’t grow. I now see it as if I can progress this movement in a year, say add 10kg to a lift in a year. I am just trying to retrain my method and fine tune my approach. Thank Faz, your vids are 10/10.
There is something on my mind regarding progressive overload for bodybuilding after understanding yours and basement bodybuilding's mindset. The thing is progressive overload is inevitable if few factors are in place like consistency in diet, technique of the reps and not trying to progressively overload. Do you agree? All the other factors are secondary?
Yes, progressive overload is the natural and expected response to intense training in close proximity to failure, recovery including sleep and nutrition, and consistency. If you have those three things, you will make gains and therefore you will progressively overload, because you have to progressively overload to keep training close to failure.
I definitely don't agree because of the simple fact that you see this in gyms every day around the country. In gyms every where there are people with great technique who train like absolute pansies but THINK they train hard and they're still small. Progression needs to be logged and forced for the average natural.
@@Fazlifts yes, but speaking of myself, I used to have progressive overload anxiety. Watching too much content on youtube made be believe that I should be progressing every single workout. And trying to add reps and or weight every week lead me to compromising technique and sometimes injuring myself. I was in this cycle for years. And now I am trying to recover from this. lol Now my training is more like when the current weight doesn't challenge me in 6 to 10 rep range then I add the small weight jump I can and stick to the same weight 3 to 4 weeks. But I still sometimes get the urge to add weight to soon, then I do it and when I do it I get minor injuries. So I try to be extra careful now.
@@rajdeepghosh4672 you were implementing progressive overload incorrectly. I've talked on this many, many times. What do I say? Progressive poundages, with GOOD AND CONSISTENT form for medium to high reps. You might get performance anxiety but you should not be getting minor injuries all the time. I've laid this information out over and over the last 3 years I've been on UA-cam.
If people used their phones for training instead of for avoiding it, this idea would sound a lot better. Then again, the people with their faces glued to screens are not the ones who put much thought into how they look or how much effort they expend.
Knowing when to be flexible and adjust my training has been one of my biggest lessons over the years, but doing so keeps me in the gym more consistently 💪
Thought I was squatting until my camera said it’s a good morning.
Thanks for the video.
Being willing to change the plan if something twinges is probably the most important point, and a lesson that sadly very few ever learn
If my pec feels off on Push day, I do shoulder press instead. If my shoulder feels off with presses I do laterals. If it all feels bad then I'll hammer triceps for some higher volume than normal and go home
Living to fight another day is what keeps us going into middle age and beyond
I rate this set a fair and humble 10/10 you can see I controlled the eccentric by the 13.25 seconds it took to reach peak stretch. I've stopped at 2rir because I don't want to risk over training and all the research on going to failure proves it's a waste of time. I believe I'll be able to add approx 0.25kgs to my next working set in exactly 11 days and 4 hours.
You're welcome to rate me but I think my 67.25kg leg press form speaks for itself. Next week I'll have trained for exactly 17 years. I believe my 55.2 minute dynamic stretch warmup has aided me in this perpetual growth.
😂😂😂
Great info! Your spreadsheets were super helpful in planning out my sessions. Having a 6 to 8 week block mapped out makes it easy to really focus on progressing.
I tend to record one set of each exercise and compare to previous sessions as another way of tracking, definitely helpful
When I'm doing a set I feel like I'm at a 9/10 or 10/10. When I record it and look back, it looks more like a 6/10 or 7/10.
Dammit same here 😅
I’d say sometimes how it looks on camera can be different to how you’re actually feeling on the movement.
I find sometimes whilst there’s not a massive amount of slowdown on a rep, the body just says that’s enough of that thanks lol.
@olivergamer1746 that is the mind, not the body
@@Fazlifts this notification flashed up on my watch just as I was about to start a leg press set. Good timing haha.
100# truth! At 63 something different might be a niggle any day but you can adjust your mind with your body and get some work in! Most of the time once you get going the session turns out much better that you had initially thought!!!! 🙌🤘🙌
Another great way to start my morning 👊🔥
Awesome spitting knowledge and keeping it real RESPECT
Algo-Man 🦸🏽♂️
👊🍻
Awesome Faz
Speaking of intuitive training, I slowly micro-managing my volume lately, if I feel like Im not going hard enough I just add a set. If I feel ballsy I just add more weight but mostly working around my target. I don't know how intuitive training will take me but let's see how it goes!
I’ve been thinking of micro managing or as Ivan djuric calls it “auto regulating” my training for quite a while now. Reason being like faz said in this video theirs just those days where you know its not their, I’m not talking not their due to injury, but not their simply because it’s not. I get those days quite often as I’m just not as motivated to train these days as I used to be when I started training 12 years ago now. Also I always think to myself, well the last 5 reps of any given set to failure are the most stimulating reps, but if I’m not with it that day and my ability to push myself isn’t their, then how far from true failure am I? Am I even within those last 5 reps? Or am I just scraping it and getting say 1-2 stimulating reps. am I even losing any stimulating reps? I don’t know. I go to max “PERCEPTION” of effort, it’s as far as my brain will let me push, but given I’m already not with it that “perception” will be skewed greatly in comparison to days where I am with it and can push it. Like on those off days I leave feeling as though I left a lot on the table, as if the session barely aided in maintaining muscle let alone grow muscle. However I hit all my sets, pushed all sets as much as I could. But was it enough I don’t know. I’ve heard many other UA-camrs just say “we all have bad sessions it’s normal, not every session can be great” - that’s true but what if we could make up for the lack of stimulus by adding an extra set here and there, adding an intensifier here and there like a drop set or a rest pause set. Would that be more effective? Than just simply saying “oh well it’s one of those days” … another reason I think of this is due to a vidoe basement bodybuilding did. Where in he says it’s not about progressive overload, that it shouldn’t be our main focus. Reason being as PO isn’t what causes growth, it’s just simply the results of growing, mechanical tension is what causes muscle growth and in order to achieve MT we need to push as close to failure as possible. Soo again we go back to what if I’m struggling to reach true failure due to my perception of effort being skewed? Does this then mean I’m not achieving enough mechanical tension combined with the effective reps scheme? Thus should I add in means of achieving those missed out effective reps.
Great vid Faz, I’m the one who commented about skipping legs on the other vid.
As you know in the UK everyone also talks about progressive overload. I did this for 3 years, made size gains but recently been focusing heavily on volume, listening to NH, GVS, BB and just training hard with volume.
Do you think it’s foot to move away from logbook training and more on just hard training?
So there's the thing. Progressive overload training has been hijacked recently by the low volume crowd but that is not the context I discuss it in.
Higher volume, lower volume, failure or not is irrelevant. Every single successful system WILL include progressive overload. If it doesn't, you're not growing.
GVS, NH and myself as well as EVERY good coach understands progressive overload underpins the routine.
Do you understand?
@@Fazlifts understand entirely mate, the funny thing about all this is that low volume people tend to say that if you’re not progressing on low volume then you’re overtrained and you need fewer days in the gym.
Honestly, I prefer your guys’ approach to training. I’ve now come to understand it as that I’ve gotten bigger and the weight is no longer challenging for the rep range/form/proximity to failure I work in so now it’s time to up the weight. I think I saw it best on one of your guys’ channels where you said that if you take a weight and got 3 sets of 8 this week next week that weight will still be challenging and will even be challenging the week after, just because on paper you’ve done the same does not mean there’s adaptations that aren’t going on. Previously, with the low volume logbooking approach I would have thought I need to go up even by 0.25kg a side, I honestly believed if I couldn’t increase the weight every session muscle wouldn’t grow. I now see it as if I can progress this movement in a year, say add 10kg to a lift in a year.
I am just trying to retrain my method and fine tune my approach. Thank Faz, your vids are 10/10.
Superb!
Hype music is really good.
Let's go!
There is something on my mind regarding progressive overload for bodybuilding after understanding yours and basement bodybuilding's mindset. The thing is progressive overload is inevitable if few factors are in place like consistency in diet, technique of the reps and not trying to progressively overload. Do you agree? All the other factors are secondary?
Yes, progressive overload is the natural and expected response to intense training in close proximity to failure, recovery including sleep and nutrition, and consistency. If you have those three things, you will make gains and therefore you will progressively overload, because you have to progressively overload to keep training close to failure.
@@briansteagall350 yes, exactly my thoughts
I definitely don't agree because of the simple fact that you see this in gyms every day around the country. In gyms every where there are people with great technique who train like absolute pansies but THINK they train hard and they're still small.
Progression needs to be logged and forced for the average natural.
@@Fazlifts yes, but speaking of myself, I used to have progressive overload anxiety. Watching too much content on youtube made be believe that I should be progressing every single workout. And trying to add reps and or weight every week lead me to compromising technique and sometimes injuring myself. I was in this cycle for years. And now I am trying to recover from this. lol
Now my training is more like when the current weight doesn't challenge me in 6 to 10 rep range then I add the small weight jump I can and stick to the same weight 3 to 4 weeks. But I still sometimes get the urge to add weight to soon, then I do it and when I do it I get minor injuries. So I try to be extra careful now.
@@rajdeepghosh4672 you were implementing progressive overload incorrectly.
I've talked on this many, many times. What do I say?
Progressive poundages, with GOOD AND CONSISTENT form for medium to high reps.
You might get performance anxiety but you should not be getting minor injuries all the time.
I've laid this information out over and over the last 3 years I've been on UA-cam.
If people used their phones for training instead of for avoiding it, this idea would sound a lot better. Then again, the people with their faces glued to screens are not the ones who put much thought into how they look or how much effort they expend.
For the algorithm
💪💪
👍👍👍
Back and delts looking absurd
I am fkin massive tbf