Raymond Hoang thank you! In time I’m sure it will grow but more than anything I only want subs that truly are here to learn. That’s why I craft my channel to be somewhat bland for the average watcher so I don’t mind! Comments like these make my day and I’m glad my content is appreciated!
Loving the programming content, I haven't really found anyone else who goes as in depth as you and explains it well, keep up the awesome work and thanks for making vids!!
Man this is what I've been needing. I always run myself into the ground halfway into any program always trying to push it to the max. I just came across your channel and have been binge watching. Soooo much good info. Can't wait to finish this program
Seriously this has probably been the most effective program I've run to date. Recovery has been excellent and I'm usually pretty amped to get back in the gym following a training day. Will be finishing my final block in couple weeks and will rerun pretty much as written. For someone that's not currently competing this is a great powebuilding program. Thanks for great content. Cheers
Thank you for this series of videos :) I love your type of programing. Great information. Thank you Brendan, you have the best youtube channel about powerlifting !!
Performance Fitness thank you man! I’m glad you liked it. honestly I’ve realized I can’t really do a video on that. It’s sooooo individual. Like I can explain the basics and theory but it wouldn’t do much because there’s no rules to follow. Some thrive off of a mild 5-10% reduction of volume, others need larger intensity reductions, some need huge volume reductions at like 40% and others do best with almost no change. The idea of peaking in general is kind of broken in some ways however I’ll be doing a video on that and super compensation soon
7:46 - You're saying the weekly schedule is: Day1: Comp squat (strength/volume) Day2: Rest Day3: Pause squat (hyper/volume) Day4: Rest Day5: Rest Dag6: Comp squat (power/technique) Day7: Rest But it's fine to put the bottom squat day ("Comp squat (power technique)") at day5 and then have two rest days? I'd prefer to put them like this. Think it'll yield me best performance: Day1: Comp squat (strength/volume) Day2: Rest Day3: Comp squat (power/technique) Day4: Rest Day5: Pause squat (hyper/volume) Dag6: Rest Day7: Rest
MoaningLisa you should wait for the full thing because how you program deadlifts and bench can heavily affect this! I’ll have the others finished soon! As well as the accessory video! Latest it’ll all be released will be June!
Thanks for this! I've been researching DUP a lot lately, but haven't been able to find a decent template to follow. Appreciate it! Keep up the amazing work!
Hey Brendan, thanks for all the great content first and foremost, secondly I was wondering if once we finish the 3 months of this program do we need to test 1RM or is okay to restart this program over again?
What is the preferred way to handle a lowballed or overshot top set? Like say I've got to do a top set of 5@RPE 9, and I have a pretty good idea that 200 would be the correct weight. What if around the 4th rep I feel like I've already reached the goal RPE, do I stop? Or alternatively, if the 4th rep feels too light and I know I could do 2-3 more. Should I stop the set, increase the weight and try again? Loving the content by the way, much appreciated.
I have just come upon this and i have a question. What are the percentages based upon? Are they a percentage of the first set at RPE? Or are they percentage of your one rep max ? Thanks.
This looks awesome, very excited to try, but is there a way to convert rpes to percentages? I’m slightly beyond my linear progression and my current maxes are s 365lb, b 255lb, d 455lb, ohp 175lb. I have never used rpe and feel like I would really screw that part up. Do you think it would be beneficial to try to convert to percentages, or should I just take the time to learn to use rpe?
The strength day amrap necessary? I do around 11 reps at 80% 1RM in the squat. Doing an amrap at 72% 1RM will be very painful (many reps). What about changing the order of hyper and power/technique day? Mike Zourdos did a study that separating hyper and strength day further apart (power day in-between them) yields better performance, therefore better results? (I heard you mentioned that you don't have to be super fresh for the hyper/volume day though.)
Hey Brendan. I'm trainimg for my first competition and I'm really feeling it. I've always pushed intensity so I'm thinking I'm ready for this type of programming. Maybe it's cause I'm old or my ADD is so bad that I'm constantly misloading weights, but RPE is not good for me. How would you switch this to percentage? I know it's more subjective than percent which one of the things I don't like about it. If I program 90% for RPE 9 and it's too much or too little on that day, I can't always change the %, makes it easier to track progress for my math brain. Would it work to do 9=90, 7 = 70, etc? Thanks!
Ahmad Samir I don’t think anyone should even people who can’t handle much food before the gym. Worst case some sodium and a banana should be going down but imo a full meal should be consumed for various reasons. I have talked about it in previous videos. The interview with mike Schaid on my channel we discuss this
@Brendan Tietz not sure I heard it, but for the strength days, are the back off sets a percentage of 1rm or the top set? I.e. for w1d1, is it 72% of the 1st set or my max? Thanks
Would it make sense to calculate the weight for the back off sets from daily e1RM? For example, if I did 150x5@9, my e1RM would be around 180 according to the RTS' RPE charts.
Some suggest that testing rep max too often is not good at least for beginners and intermediate.. How do someone repeat a program without testing their one rep max?
Jacob Jindra yes I’ll be including that in the program and a video on accessory work! I usually do 2 accessory exercises on strength days and 3-5 on hyper/technique days.
What if i got injured and am not able to do horizontal pressing(bench) for a while but would still like to be on this program for squats and deadlift? How can i incorporate upper body work while taking a long break from heavy benching (vertical pull push, horizontal pull) without affecting my recovery on for squats and deadlift on this program? I feel like its a good time to gain some size on the upper body while taking a break from benching so when i can bench again it'll be gainzzzzzz
Bryan Chew it’s easy! When I release the program id just do it exactly as written and add a couple extra back or upper accessories. There will be a good amount of accessory work already for the upper so just stick to the program exactly and remove the bench. Replace with maybe pull-ups or something of your choice. Just don’t add too much.
Thanks Brendan, seems as if i put in my best 1rm the 3by 5 would kill me . As you mentioned the 1rm can always be dialed back to get overall lower loads
shifter8207 yeah just dial it back a bit. On the end program I’m going to offer that day in ranges. The idea actually isant necessarily the perfect intensity. That’s part of it, however a major key is just incremental loading in various fashions to induce an adaptation to growing stimulus. So if it’s off a bit that’s totally fine. Just scale that day back by 2-4% on each load. So start at 74-76% the first week and then go to 80-82 the last. Should be manageable then!
Will my backoff sets be a percentage of my 1RM or percentage of my top set. If its based on percentage of my 1RM, what if my RPE set uses a lowerd weight compared to the percentage prescribed? Asking this because from my knowledge RPE may vary from day to day depending on many factors.
I have been reading about the RPE scale and programming. It looks very subjective. .is there a way to calculate this? For example - if I know my 1RM can I calculate what an RPE 6 should be?
Bianca the point of it is to be slightly subjective so I would encourage you to try it out! A program like this induced high fatigue and fitness especially on the later days of the training week. You’ll more than likely have a hard time sticking to set percentages all the way through and even if you could you’ll probably reduce the total results. Say you get really strong really quick, you’ll be able to influence the program to go up a bit in difficulty and likewise on the days you feel trashed you can ease off. That is the purpose of the rpe scale. However if you reallllly wanted to which I’d recommend not to but if you absolutely did yes you could calculate out the percentages using an rpe chart.
syacoub just make a little google search “RPE scale” or something like that but in short terms mean Autoregulation. Having a crappy day: less weight on the bar; feeling stronger: increase weight on the bar. RPE@6 mean 4 reps in the tank until failure. @7 3 reps in the tank @8 2 reps. When you say RPE @8.5 means 1 rep for sure or maybe 2 that all but you need to really feel every reps and be honest with you real strength 😉
syacoub look for this on google “RTS RPE TABLE” and you will find a table that compare RPE / % but a example is 5reps@6 = 75% 1RM 5reps@7 = 79% 5reps@8 = 81% 5reps@9 = 84% Or download an apps that makes all the work 💪🏼😉
just so I understand and that it's super idiot proof lol.. in the first block where it says 1x5 you stay at 72%... but do you also stay at 72% for the 3x5 aswell? (so don't the weight at all until the second week where it increases by 2%)... and on the pause squats for the 1x7 thats also 72%.. but when I go into the 3x7 I take away -5% of whatever number I hit my top set on for the 1x7?... I'm sorry if I come across as dumb.. but theres a lot of numbers there 😂, thank you for anyone who takes the time out to answer.
Chad Winfield the top sets are auto regulated! I think you may have fast forwarded this or didn’t listen completely but that’s ok lol a lot do that. Listen to the full thing. All the top sets are auto regulated with an rpe
Brendan Tietz yeah I was reccomended to watch you by a friend, I was interested at learning more about programming, but I am 100% going to run this, I've literally just finished watching all of them 😂, however on the program it says to type on your max's on the right hand side, but my phone isn't allowing me to do this (something is incompatable)
MaTsNiPeR13 removing the technique day! And probably upping volume by adding in a secondary squat on the hyper day. So like front squats or something. But id venture to say almost anyone can get through this ok even new comers to frequency/volume. I ran Smolov jr after conjugate way back in 2012 before i knew wtf i was doing lol and was fine
Brendan Tietz okay awesome I was thinking the same. I am running something very similar myself and the reason I don't squat 3x a week is due to past issues with patellar tendonitis. It's like Everytime I add that third session I feel it lol. Thank you for the reply and the video!
This channel is one of the most knowledgeable channels on UA-cam. It's a shame the amount of subscribers it has.
Raymond Hoang thank you! In time I’m sure it will grow but more than anything I only want subs that truly are here to learn. That’s why I craft my channel to be somewhat bland for the average watcher so I don’t mind! Comments like these make my day and I’m glad my content is appreciated!
Loving the programming content, I haven't really found anyone else who goes as in depth as you and explains it well, keep up the awesome work and thanks for making vids!!
I still can’t believe you’re doing this shit for free! This kind of information and programming is golden !!! Thanks again
Man this is what I've been needing. I always run myself into the ground halfway into any program always trying to push it to the max. I just came across your channel and have been binge watching. Soooo much good info. Can't wait to finish this program
Awesome content. Can't believe this is free!
Seriously this has probably been the most effective program I've run to date. Recovery has been excellent and I'm usually pretty amped to get back in the gym following a training day. Will be finishing my final block in couple weeks and will rerun pretty much as written. For someone that's not currently competing this is a great powebuilding program. Thanks for great content. Cheers
i love how simple this is, yet it seems like it would totally work. cant wait for you to release the whole program! may give it a shot
So excited to run this program and apply all this knowledge you share with us. You are the Best, Brendan!! Thank you again!
Matheus Ramos Kafuri you’re very welcome!!!
Thank you for this series of videos :)
I love your type of programing.
Great information.
Thank you Brendan, you have the best youtube channel about powerlifting !!
Really good video Brendan. Soild info. I’d be great to see a video on how you program a peaking block. Keep it up!
Performance Fitness thank you man! I’m glad you liked it. honestly I’ve realized I can’t really do a video on that. It’s sooooo individual. Like I can explain the basics and theory but it wouldn’t do much because there’s no rules to follow. Some thrive off of a mild 5-10% reduction of volume, others need larger intensity reductions, some need huge volume reductions at like 40% and others do best with almost no change. The idea of peaking in general is kind of broken in some ways however I’ll be doing a video on that and super compensation soon
Yes I agree. Looking forward for that one
The amount of beneficial content in this is crazy, really appreciate it!! Going to run this program this summer!!
Thanks a ton for this! This is exactly the kind of stuff i was interested in
So excited for the program
Brendan, you are a great guy! Thank you so much for sharing your awesome knowledge!
7:46 - You're saying the weekly schedule is:
Day1: Comp squat (strength/volume)
Day2: Rest
Day3: Pause squat (hyper/volume)
Day4: Rest
Day5: Rest
Dag6: Comp squat (power/technique)
Day7: Rest
But it's fine to put the bottom squat day ("Comp squat (power technique)") at day5 and then have two rest days?
I'd prefer to put them like this. Think it'll yield me best performance:
Day1: Comp squat (strength/volume)
Day2: Rest
Day3: Comp squat (power/technique)
Day4: Rest
Day5: Pause squat (hyper/volume)
Dag6: Rest
Day7: Rest
going to give this a try, starting next week. thanks brendan
MoaningLisa you should wait for the full thing because how you program deadlifts and bench can heavily affect this! I’ll have the others finished soon! As well as the accessory video! Latest it’ll all be released will be June!
Really like this. Doing a dup setup myself but not well thought out. Looking forward to the full deal.
Bro thanks a lot for this very useful information you are giving out for free. Appreciate it 😊👌
This program is great! I love it. It’s fucking exhausting though especially when paired with sprints and Olympic lifts but it’s worth it!
Awesome figured so, since I know you about that aesthetic life!!
HiPEEERtrophy you have to pronounce PEEER like for two seconds to get it right according to the internet 😂😂😂
Dino Locker LMFAO you’re one of my most die hard subs bro you always here so quick! Das luv
Pure awesomeness! I will run this.
Yes, this is amazing!! Thank you!
Will you do a live Q&A sometime? You have awesome content btw!
Thanks for this! I've been researching DUP a lot lately, but haven't been able to find a decent template to follow. Appreciate it! Keep up the amazing work!
Hey Brendan, do you have an eta on when the bench and dead videos will be released. Definitely want to try to run this ASAP.
Thanks!
Jared Scott no later than June along with the accessory video! These are super easy to film and edit :)
How are you getting on with these?
Hey Brendan, thanks for all the great content first and foremost, secondly I was wondering if once we finish the 3 months of this program do we need to test 1RM or is okay to restart this program over again?
THANKS BRUDER....
I’m excited to run this! hopefully they’ll all be out by June?
Nolen Lifts they will be along with the accessory video!
What is the preferred way to handle a lowballed or overshot top set?
Like say I've got to do a top set of 5@RPE 9, and I have a pretty good idea that 200 would be the correct weight.
What if around the 4th rep I feel like I've already reached the goal RPE, do I stop?
Or alternatively, if the 4th rep feels too light and I know I could do 2-3 more. Should I stop the set, increase the weight and try again?
Loving the content by the way, much appreciated.
Not sure if you’ve covered this but what’s your opinion on TKE’s and if they should be in my routine
how do you get to your top set/structure the day?
I have just come upon this and i have a question. What are the percentages based upon? Are they a percentage of the first set at RPE? Or are they percentage of your one rep max ? Thanks.
This looks awesome, very excited to try, but is there a way to convert rpes to percentages? I’m slightly beyond my linear progression and my current maxes are s 365lb, b 255lb, d 455lb, ohp 175lb. I have never used rpe and feel like I would really screw that part up. Do you think it would be beneficial to try to convert to percentages, or should I just take the time to learn to use rpe?
Hi. Thank you for sharing your program.
I have a question. If I do not check 1rm, how to restart the program? Add weight or amrap?
The strength day amrap necessary? I do around 11 reps at 80% 1RM in the squat. Doing an amrap at 72% 1RM will be very painful (many reps).
What about changing the order of hyper and power/technique day? Mike Zourdos did a study that separating hyper and strength day further apart (power day in-between them) yields better performance, therefore better results? (I heard you mentioned that you don't have to be super fresh for the hyper/volume day though.)
Hey Brendan. I'm trainimg for my first competition and I'm really feeling it. I've always pushed intensity so I'm thinking I'm ready for this type of programming. Maybe it's cause I'm old or my ADD is so bad that I'm constantly misloading weights, but RPE is not good for me. How would you switch this to percentage? I know it's more subjective than percent which one of the things I don't like about it. If I program 90% for RPE 9 and it's too much or too little on that day, I can't always change the %, makes it easier to track progress for my math brain. Would it work to do 9=90, 7 = 70, etc? Thanks!
I would recommend using a RPE to percentage calculator or chart!
What type and how much accessory work would you do with this?
What’s your thoughts on training fasted ?
Ahmad Samir I don’t think anyone should even people who can’t handle much food before the gym. Worst case some sodium and a banana should be going down but imo a full meal should be consumed for various reasons. I have talked about it in previous videos. The interview with mike Schaid on my channel we discuss this
@Brendan Tietz not sure I heard it, but for the strength days, are the back off sets a percentage of 1rm or the top set? I.e. for w1d1, is it 72% of the 1st set or my max? Thanks
how progress? i'ts feeling on rpe??
Would it make sense to calculate the weight for the back off sets from daily e1RM? For example, if I did 150x5@9, my e1RM would be around 180 according to the RTS' RPE charts.
Cheers legend
Some suggest that testing rep max too often is not good at least for beginners and intermediate.. How do someone repeat a program without testing their one rep max?
Izzat Razak deload then use an estimated 1rm to start with.
If I wanna squat just 2 days per week. Can I skip one day or is the whole program fucked...? :)
How much Hamstring work especially RDLs should i incooperate while running this programm ?
Is it okay to add 2 accessories to the squat days for the first 4 week block to work on glutes or hamstrings??
Jacob Jindra yes I’ll be including that in the program and a video on accessory work! I usually do 2 accessory exercises on strength days and 3-5 on hyper/technique days.
LMAO love the emphasis on HYPERTROPHY
Is the RPE 6 just 83% of my max?
What if i got injured and am not able to do horizontal pressing(bench) for a while but would still like to be on this program for squats and deadlift? How can i incorporate upper body work while taking a long break from heavy benching (vertical pull push, horizontal pull) without affecting my recovery on for squats and deadlift on this program? I feel like its a good time to gain some size on the upper body while taking a break from benching so when i can bench again it'll be gainzzzzzz
Bryan Chew it’s easy! When I release the program id just do it exactly as written and add a couple extra back or upper accessories. There will be a good amount of accessory work already for the upper so just stick to the program exactly and remove the bench. Replace with maybe pull-ups or something of your choice. Just don’t add too much.
What is the percentages based on ? A recent 1rm
shifter8207 yes or if you don’t know choose a 1rm you know you could hit on any random day.
Thanks Brendan, seems as if i put in my best 1rm the 3by 5 would kill me . As you mentioned the 1rm can always be dialed back to get overall lower loads
shifter8207 yeah just dial it back a bit. On the end program I’m going to offer that day in ranges. The idea actually isant necessarily the perfect intensity. That’s part of it, however a major key is just incremental loading in various fashions to induce an adaptation to growing stimulus. So if it’s off a bit that’s totally fine. Just scale that day back by 2-4% on each load. So start at 74-76% the first week and then go to 80-82 the last. Should be manageable then!
Sounds great, ill be watching for the bench and deadlift vids and how to implement all the lifts together throughout a week
Will my backoff sets be a percentage of my 1RM or percentage of my top set. If its based on percentage of my 1RM, what if my RPE set uses a lowerd weight compared to the percentage prescribed? Asking this because from my knowledge RPE may vary from day to day depending on many factors.
Top set
I have been reading about the RPE scale and programming. It looks very subjective. .is there a way to calculate this? For example - if I know my 1RM can I calculate what an RPE 6 should be?
Bianca the point of it is to be slightly subjective so I would encourage you to try it out! A program like this induced high fatigue and fitness especially on the later days of the training week. You’ll more than likely have a hard time sticking to set percentages all the way through and even if you could you’ll probably reduce the total results. Say you get really strong really quick, you’ll be able to influence the program to go up a bit in difficulty and likewise on the days you feel trashed you can ease off. That is the purpose of the rpe scale. However if you reallllly wanted to which I’d recommend not to but if you absolutely did yes you could calculate out the percentages using an rpe chart.
Brendan Tietz cool thanks for the reply! I'm definitely gonna try this out!
When doing the comp squats, what exactly is doing the 5 reps at RP 6,7,8,9 mean?
syacoub just make a little google search “RPE scale” or something like that but in short terms mean Autoregulation. Having a crappy day: less weight on the bar; feeling stronger: increase weight on the bar. RPE@6 mean 4 reps in the tank until failure. @7 3 reps in the tank @8 2 reps. When you say RPE @8.5 means 1 rep for sure or maybe 2 that all but you need to really feel every reps and be honest with you real strength 😉
Melvin Arana thanks I appreciate it, but just to clarify an example, a RP of 6 is the same thing as 6reps of 75% of 1RM ??
Or actually saying that ??
RP 6 is around 85% of 1rm
RP 7 is around 83% of 1rm
RP 8 is around 80% of 1rm
syacoub look for this on google “RTS RPE TABLE” and you will find a table that compare RPE / % but a example is
5reps@6 = 75% 1RM
5reps@7 = 79%
5reps@8 = 81%
5reps@9 = 84%
Or download an apps that makes all the work 💪🏼😉
Melvin Arana great idea on the app buddy, thanks!!!
just so I understand and that it's super idiot proof lol.. in the first block where it says 1x5 you stay at 72%... but do you also stay at 72% for the 3x5 aswell? (so don't the weight at all until the second week where it increases by 2%)...
and on the pause squats for the 1x7 thats also 72%.. but when I go into the 3x7 I take away -5% of whatever number I hit my top set on for the 1x7?... I'm sorry if I come across as dumb.. but theres a lot of numbers there 😂, thank you for anyone who takes the time out to answer.
Chad Winfield the top sets are auto regulated! I think you may have fast forwarded this or didn’t listen completely but that’s ok lol a lot do that. Listen to the full thing. All the top sets are auto regulated with an rpe
Brendan Tietz yeah I was reccomended to watch you by a friend, I was interested at learning more about programming, but I am 100% going to run this, I've literally just finished watching all of them 😂, however on the program it says to type on your max's on the right hand side, but my phone isn't allowing me to do this (something is incompatable)
LMAO he actually said hyPERtrophy
😍😍😍😍😍😍😍😍😍
I thought you gonna release "powerbuilding" vids?
PandaBerenang no I said I would do that after this series.
will wait for it! thanks!
What would you recommend for someone only squatting twice a week?
MaTsNiPeR13 removing the technique day! And probably upping volume by adding in a secondary squat on the hyper day. So like front squats or something. But id venture to say almost anyone can get through this ok even new comers to frequency/volume. I ran Smolov jr after conjugate way back in 2012 before i knew wtf i was doing lol and was fine
Brendan Tietz okay awesome I was thinking the same. I am running something very similar myself and the reason I don't squat 3x a week is due to past issues with patellar tendonitis. It's like Everytime I add that third session I feel it lol. Thank you for the reply and the video!