Congrats for the video, good job! I wanted to comment one thing about the figure in 6:33. It's that, as people may have noticed, the lying version of the leg curl was better for the sartorius muscle (SAR). It's because the sartorius muscle is flexor at the hip so, in the lying position, it's more lengthened than in the seated: another proof for the usefulness of lenthened exercises versions. And the last thing, don't worry about combining lateral raises with wrist curls, even if you don't use straps! In LR, forearms extensors are the muscle group who works, while in the wrist curl, it's the flexors. Your forearms will enjoy an antagonistic superset with this two exercises! (The fingers flexors will work in both, but I wouldn't consider that a problem, it won´t limit you in LR. It's usually the wrist extensors the ones that may start to feel awkward in LR)
Yep! Both the sartorial and the gracilis. That said, those two aren’t nearly as important as the hamstrings, so I still generally prioritise the seated leg curl. That’s true - though the straps largely negate that aspect. I mostly do it for a time saving effect. Good observations! -Milo
Thanks for the wealth of information you're putting out! Also, as a tip from a video editor, and its a criticism I've gotten for my own work inspite of double, triple checking my edits, the music is too loud. As a general rule, reduce the volume of the music to peak at -36 dB on the audio meters in the editing software. However, some tracks might still have prominent notes or instruments that stand out, and for these, -39 works. UA-cam also sesms to compress the audio, and while I'm not 100% certain, but just feom experience I know that the video that goes live on UA-cam is more prone of getting complaints about this than my edited version which would get cleared by clients too, but then later we'll find out that the music was still too loud for some.
Completely disagree with the statement about the music being too loud. It is actually mixed just right in this video and if it were any lower in the mix it would make this video sound amateurish.
This is the holy grail of programs!! Thank you so much sir! Is there much point in adding in abduction adductor exercises? Seems to be the only thing I see missing.
In line with what you said about the decline sit up: Since I saw the whole boom for lengthened partials I started doing weighted sit ups on bosu ball/bosu balls with the platform mounted to it, its almost like a better version of the decline because it arcs your lower back very nicely.
I have really been enjoying the 5 day program you put out for muscle building. The skeleton was easy to shape into something I enjoy. Plus, people look at me as if I have sprouted two heads when I am off training chest two days in a row. Truly blasphemous. Muh recovery must be in shambles.
@@WolfCoaching I guess one query in terms of rest days was if you deliberately would place them to reduce muscle overlap or if you didn't feel like it mattered much. Another unrelated curiosity was if there was a particular reason that it feels like microcycles are becoming longer for a multitude of individuals. I'm seeing more and more extending their training weeks to every other day training, or up to 12 days. Are people attempting to seek enlightenment by becoming GIGA RECOVERY CHADS?
So if youre doing 5 reps with 5 RIR that means the weight is pretty light right? How does that actually help the strength and hypertrophy aspect of ur training since the fatigue isnt hit for growth and the load isnt hit for strength and growth? It messes up my timeline so i hoard up on volume Keep up the work man appreciate the content
It's probably around 80% of 1RM, so actually reasonably heavy. It helps strength because it's reasonably heavy and it's using the movement I want to get stronger at. It helps hypertrophy somewhat because it has 5 or more reps per set. The suboptimal part is that it's far from failure, but it's a trade-off I think is worth it here. -Milo
Im confused here too, how does that help build strength or hypertrophy. It’s more like warm up set. For example for 100 kg 1rm you lift 80 kg. I would get 0 stimulus with only 5 reps.
@@marianoitaliano805 It definitely isn't warm ups. Squats are much more fatiguing and 5 reps with 5 RIR means 10 rep max. That means you are already breathing heavy at 5 reps, must rest longer after each rep after that. The last three reps are just being "nightmares". Maybe 10-15 seconds rest between the 9th and the 10th reps. Then falling to the floor with max pulse and extremely gasping after air. If 5 reps 5 RIR is warm ups for you, you just don't train hard enough! Most people never ever goes to total failure on 10 rep squats. It is just insanely fatiguing! An isolation exercise like a biceps curl with 5 reps and 5 RIR is nothing like that. You probably have to go to 8, 2 RIR to get something similar to the 5 reps 5 RIR squat!
Good video. Have you implemented twice a day training? Thereby spreading your volume a little bit more which allows you to have more energy for each exercise. Mike and Jared from RP train that way.
I have in the past. FWIW, especially with a full-body approach, I find fatigue contamination from one exercise to the next doesn't play much of a role anymore - compared with splits like upper/lower or (especially) Push-Pull-Legs. Nowadays, mostly don't do twice a day training due to time constraints!
Could you go more in depth with the strength training side of lifting? I lift as strength training for my primary sport, climbing, and I'm curious as to why you stay so far from failure when training strength.
Honestly, not nearly enough lol. Back in the day - and based off some clients’ experience: Frequency - 2-4x/wk (1x for minimum dose gains) Reps - honestly, anything between 5-30 Weight - usually 20-55lb plates! Introduce it slowly. 2-3 sets at first PER week and go from there, slowly! -Milo
When are you going to do studies on pulsing partial reps? On any full ROM hip hinge there are degrees of thoracic flexion going on so you can just cue thoracic extension and flexion as the primary dynamic motion. This lets you put the hips in a high stationary position and create an isometric stretch where the hamstrings are the longest. Isometric stretches aren't shown to be suboptimal even though isometric contractions definitely are so it should be no problem - the whole point with the lift was a stretch after all. Raising your head up and down pulls the chest up and down which by itself is enough to induce a stretch shortening cycle without any visible hip extension. The SFR feels like a fairytale whether it's light good mornings or heavy RDLs. It makes lighter weights automatically more stimulative and lowers their fatigue even more.
Nah, the bottom position is the lengthened part. A good heuristic (if you know what the concentric/eccentric phases of a lift are) is that after the eccentric, you're in the lengthened position. So, doing the first half of the concentric phase has you doing lengthened partials, no matter the movement. -Milo
Hello Dr. Wolf, sorry to bother but would love to hear your opinion on fullbody training 1 day on 1 day off ? For me to be able to train I have to wake up at 4 am and doing that on consecutive days plus a deficit is pretty rough
Milo I’ve got a question 🙋♂️ How do you track and know how to progressively overload when your are intertwining certain lifts which are strength based one day and hypertrophy based another? Are they usually a linear progression singularly or perhaps collectively?
Thanks for the programs. I need to adjust them a lot, because my main intress is to get better at weighted chin ups:-) You said that you do sets of 5 reps and 5 RiR? Isn’t 5 reps in reserve a little too light? Unless you are going for power? I just learned that failure is not the best for strength and leaving 2 reps in the tank…
hehe I'm looking to increase my pullups as well and I had this exact thought... I don't think I can increase my pullup strength by doing 5 reps at 10RM.. It would be like bodyweight, 10lbs max
The only lifts I focus on heavy strength is barbell compound movements,floor chest press, standing shoulder press, bent over rows, sqauts and deadlift, I hit atleast 2 compound movements a day with the rest of the movements more specific hypertrophy accessory movements, (triceps, bicep, forearms, delts, calves and core) so I hit lifts that I can only hit 5-7 reps for heavy weight and then lighter lifts for 10-15, I used to do lighter weight higher rep doing 4-5 sets of everything, I was doing way to much, since going to the heavier style of powerbuilding I only have to do 3 sets of most lifts, my side and back delt are the only body parts I go to 4-5 sets on, it's taken me the past 20 years of trial and error of listening to my body and stop listening to other people telling me how to train, and i also do a Push Pull Legs split and sometimes have to hit that split 3 times a week, hitting two of the splits together in one day, and I will also warm up and burn out on calisthenics to be well rounded, doing deficit pushups, pull ups, inverted rows, diamond pushups, body weight sqauts and step ups, as well doing an hour of cardio on my push and pull days, doing no cardio on my leg days and of course doing a full body stretch everday
@@WolfCoaching thankyou, and well done to you, I came across your channel through watching Dr. Mike from Renaissance Periodization, I watch so many creators that most of the time I can't believe the content they create is passed off as "good information", and then so many people train for years based on that garbage, either get injured, get no results or base their gains if they do get any off of PEDs and supplements more than hard work in their training and proper nutrition, very few of you guys are out there but I'm glad you are, can't wait to see what more you come out with
Why do you train overhead press, bench press, deadlift and squats full ROM? To me it appears sensible to reak the benefits of building muscle through lengthened partials prior to the specialization phase where repetition numbers get lower. Why not reintroduce full ROM in that "second phase"? What's your educated opinion on that?
Quick question: is there any problem with me replacing some of the dumbbell exercises with cables? I just find them more comfortable and easier to superset, which is very important to me since I workout during my one hour lunch breaks.
I usually just go with what's comfortable, but based on the lengthened training research, you can make a real case for an overhand grip to stretch the biceps more!
@@WolfCoaching I thought so, but doing those overhand is awkward AF IMO. I am gonna incorporate those with a neutral grip, in the hopes of also getting some forarm muscle work...
If a six plates, 260 kg deadlift is "Wildly average" then I wonder how much below average most of us are? When you go above 4 plates (180 kg) you are already above average! And for the physique, the "before picture" clearly shows above average genetics!
FWIW, I don't think a training log is as critical as some FREAKS in the fitness industry profess it to be. That said, I personally use Google Sheets with my clients and for my own training. If you hate big tech(TM) you could absolutely use pen and paper. I just find Google Sheets/Excel has some cool functions that make keeping track of things and making adjustments to future sessions easier. -Milo
@@WolfCoaching Thank you for your answer. Helpful, as always. I'll try using Excel then. Maybe you would consider making a short video on how to keep a training log in Google Sheets/Excel? I guess it's a nerdy topic but maybe it would be of interest to some. Anyway, thanks for all the great advice so far. You are doing a great job.
i notice your tricep exercises are all overhead work which i’m assuming is for emphasizing the lengthen position. i hear all the time that to achieve full tricep development one has to include push downs, dips, pressing, or kickbacks(jeff nippard recommends this one) but most of these exercises emphasize the shorten position. would you say one needs to do more than tricep overhead work to achieve full tricep development? what tricep exercises do you recommend for full development? thanks!!
Nah, I think you’d be fine with mostly overhead extensions, in all likelihood. Ultimately, the only function of the lateral and medial head is elbow extension; so they will grow well from overhead extensions, too. Some variation (e.g. skullcrushers) May be a good safety blanket, but not altogether necessary -Milo
This may be a noob question, but.. could someone with only dumbbells go down the power building path if they used unilateral movements? So like BSS to replace conventional squat. Weighted pushups for the bench, etc. I have power blocks that go to 90 lbs. curious on your thoughts, thanks!
I kind of do this. Improving my weighted pushups was one of my goals. If you have a dip belt you can attach the dumbbells to it and do your pushups from an elevated position for full rom. Then try weighted one arm pushups. You could also use high step ups vs BSS. There are a lot of options for getting stronger and bigger with what you have. If i remember correctly, the structure of the power blocks might allow you to hold both simultaneously by putting one arm through one and holding the other, so you can load one arm rows beyond 90lbs.
Hey for the overhead extension does elbow flare matter? I find my elbows to be a little finicky and hurt unless I flare them out. Also for skullcrushers/other overhead extensions ez-bars are fine too right?
Generally, I think the cue "point elbows at the ceiling" helps with maximising stretch on the long head. That said, flare doesn't matter too much. I WOULD avoid dropping the elbows, as that turns it into a weird BTN OHP partial. -Milo
@@WolfCoaching ah, I noticed that! I was doing them earlier and was consciously made my elbows “point to the ceiling” and I could really feel the loaded stretch (not sure if that matters. Could you clarify on what you mean by dropping the elbows? Meaning even closer to towards your head/behind the head? Like I guess a sub 90 degree angle?
First of all, if you're willing to do this much volume it doesn't matter what you're even doing at that point. This is A LOT. Secondly, if you're willing to perform these extremely fatiguing exercises, like the squat, deadlift, RDL, OHP, EVERY SINGLE WEEK (and some even multiple times a week???) I would say you're a real specimen but it's unlikely for anyone else to be able to replicate it. Even Tom Platz, the guy known for squatting, said he did them twice a month. I understand you're doing it with "5 RIR" but are you even trying at that point? Are you even making progress with so little intensity? Thirdly, I completely reject the notion of "lengthened bias" because you can rarely if ever truly isolate a muscle. A certain position of a movement might be the lengthened position for muscle A, the shortened position for muscle B, and the not-even-engaged-yet position of muscle C, all three of which work together to perform that movement. If you do the full ROM, it's benefitting all three of these major muscles but with a partial ROM you're only really targeting A, and maybe a little bit of B. Finally, at first it was hypothesized that it's the stretch causing the hypertrophy. After the preacher curl vs incline DB curl study came out and preachers, despite offering less deep stretch, proved to be superior, the whole notion of lengthened bias became popular. I do believe the idea has some merit to it because you're truly stronger at that lengthened position. BUT, have you considered that perhaps it's not the lengthened position itself that causes more hypertrophy, but instead the fact that an exercise that places more emphasis on the lengthened position allows you to push harder (additional intensity) and it's the intensity that causes the added hypertrophy? Imagine a traditional leg extension machine vs a plate loaded one where you can adjust the angle to make it difficult at the bottom (close to parallel with gravity) and easier at the top. We have two groups one for each exercise. The first group would fail because they can no longer fully straighten their leg (even though they could still continue with lengthened partials, the set ends there) but the second group would not fail at the peak contraction because the weight is lesser at that shortened position allowing them to train much more intensely than the first group. In this case, it could very much so be the case that the added intensity, accommodated by the modification of resistance curve, that caused the added hypertrophy. Another possibility could be the added stability. I would argue, especially in the preacher curl vs incline DB curl study that it's the added stability which is allowing people to train with more intensity and cause more hypertrophy. With a pad under your elbows, and a tightly seated position, you are way more stable and can focus a lot harder on the exercise. Meanwhile, with the incline DB curl, you constantly have to worry about balance and the DBs grazing against the sides of the bench. At any point you could end up accidentally hitting the side of the bench on one side causing you to lose momentum and balance which is horrible. But you "scientists" immediately jumped to the "lengthened bias" explanation. This is ridiculous. And finally, the exercise selection is extremely dubious. I'll give a couple examples but I could really complain for days. 1. I normally do sets of 20-30 when it comes to the Adduction/Abduction Machine. Simply because at most gyms the stack is not heavy enough. You're doing way fewer reps and lengthened partials, allowing you to go much heavier. I'm glad the machine at your gym can accommodate that but I guarantee you for most people that will NOT be the case. 2. The cable crunch is an awful exercise. Holding on to the rope is awkward because it often causes you to use your arms and cheat the movement. On top of that, your pinky often gets squished between the head of the rope attachment and the rest of your fingers under the heavy weight of the stack and the pain is all you can think about. And finally it's very unstable with a subpar resistance curve, causing you to get a subpar (if any at all, especially with the way you performed them) ab exercise. The decline crunches are good, but only if you have a weighted vest with a high enough load capacity. I guarantee you body weight is not nearly enough for the vast majority of people even when done with perfect form. Also I couldn't help but notice the lack of pull ups (the tried and tested, absolute S+ goat exercise) in your program. Could that be the reason why you have weak abs? 3. Neck training is just awkward unless you're bald. The constant pull and tension causes hair loss and there's no way to get around it. With the way you're doing them I wouldn't even call it training at all because you're hardly moving the weight. I did them using a neck harness and a cable machine at home and was able to get a very good neck workout but the hair loss caught up with me and I stopped. Thankfully I was able to grow everything back. 4. Some of these workouts are just WAY TOO INTENSE. Deficit RDLs to failure would be my entire workout for the day and I would need a rest day just to recover. I would be too tired to commute afterwards, let alone to continue my workout. The only time I would ever do something like this is if I'm in the comfort of my home gym and I know I have nothing to do for the rest of the day and possibly the day afterwards. You do this WEEKLY? You're just superman. 5. Your experience when it comes to close, medium and wide grip is not applicable to everyone. I for one, have always naturally gravitated towards wide grip. Very often I've run into the problem of not being able to go as wide as I wanted, because my hands would hit the bar holders when re-racking. Short grip often makes it difficult for me to keep the weight balanced, and I end up focusing more on stability than being able to push with all I've got. 6. No specialization and too much variety. Variation is good because you can train the muscle with different angles and strength curves but it's also bad because it makes it difficult to track progress. If I'm doing the same DB lateral raises 3 times a week I have a LOT of data to track progress with. I'm not just comparing myself to last week, I'm comparing myself to 2 days ago, and 4 days ago, 7 days ago, 9 days ago, and so forth. After a period of 2-3 months I have a LOT of data to very clearly measure my progress. If I'm doing DB laterals, then cable laterals, machine laterals, then machine laterals with a different machine, and so forth, it makes it incredibly difficult to track progress. 7. etc. etc. etc. I could keep going forever but this comment is long enough. Your science is not good science. Your program is not applicable to the average population (especially those who haven't bought into most of this bunk science), and your form/technique is subpar at best. TL;DR I'm glad you've found something that works for you but I'm willing to bet this is not applicable to the vast vast majority of lifters.
@@WolfCoaching my thoughts exactly. Can load more/more easily than a decline crunch. Admittedly I haven't trained abs directly in years ...... cable crunch used to be what I did lol.
Makes sense! I do that as well. I was just wondering bc I heard from a certain balded bearded man (aka the one that isn't a hypertrophy researcher) that if you don't you're sort of wasting your time but it didn't seem to make much sense to me so I was wondering.@@WolfCoaching
@@Ask-Ali depends on how gassed you get between each set. Like after one set of Bulgarian split squats I feel like my souls been drained and I rest at least 90 seconds before going to the alternate leg. It takes a bit longer but I feel the quality is a bit better on the working sets as opposed to going right into the next leg with lungs on fire.
@@jeffbunnell9961 totally fair. I feel it’s very context dependent and you can’t make a blanket statement like it HAS to be 3 minutes. With a cable lateral raise I’m sure the rest is much less than a Bulgarian split squat.
This video is pure gold. Thank you, coach Wolf!
Glad you enjoyed it! Thank you for the support!
-Milo
Milo out here dropping gems
MY GUY LOW ICY
-Milo
This was super informative. Love the way you setup the compounds + isolation. Brilliant!
15 free programs! Thanks Milo! I’ve been thinking about changing up my training after I finish this program I’m on. A true service to us all
I learned a lot from this video.
Especially one thing that i will always remember now
Lengthened Partials
Congrats for the video, good job!
I wanted to comment one thing about the figure in 6:33. It's that, as people may have noticed, the lying version of the leg curl was better for the sartorius muscle (SAR). It's because the sartorius muscle is flexor at the hip so, in the lying position, it's more lengthened than in the seated: another proof for the usefulness of lenthened exercises versions.
And the last thing, don't worry about combining lateral raises with wrist curls, even if you don't use straps! In LR, forearms extensors are the muscle group who works, while in the wrist curl, it's the flexors. Your forearms will enjoy an antagonistic superset with this two exercises! (The fingers flexors will work in both, but I wouldn't consider that a problem, it won´t limit you in LR. It's usually the wrist extensors the ones that may start to feel awkward in LR)
Yep! Both the sartorial and the gracilis. That said, those two aren’t nearly as important as the hamstrings, so I still generally prioritise the seated leg curl.
That’s true - though the straps largely negate that aspect. I mostly do it for a time saving effect.
Good observations!
-Milo
Completely agree@@WolfCoaching
Thanks for the wealth of information you're putting out!
Also, as a tip from a video editor, and its a criticism I've gotten for my own work inspite of double, triple checking my edits, the music is too loud.
As a general rule, reduce the volume of the music to peak at -36 dB on the audio meters in the editing software. However, some tracks might still have prominent notes or instruments that stand out, and for these, -39 works. UA-cam also sesms to compress the audio, and while I'm not 100% certain, but just feom experience I know that the video that goes live on UA-cam is more prone of getting complaints about this than my edited version which would get cleared by clients too, but then later we'll find out that the music was still too loud for some.
Thank you for the feedback! I'll try and get that right going forwards.
-Milo
Completely disagree with the statement about the music being too loud. It is actually mixed just right in this video and if it were any lower in the mix it would make this video sound amateurish.
Awesome, thank you for the content! If I may suggest for future videos: lower background music volume.
Thanks for the support!
And noted! Thank you for the feedback!
-Milo
This is great content. Thanks so much for this and the powerbuilding programs available on your site!
Glad you’ve found them helpful man! Any questions, let me know.
-Milo
Your thumbnails are on point ❤
That intro is amazing.
Thanks for giving training example - this video is really good
This is the holy grail of programs!! Thank you so much sir!
Is there much point in adding in abduction adductor exercises? Seems to be the only thing I see missing.
In line with what you said about the decline sit up: Since I saw the whole boom for lengthened partials I started doing weighted sit ups on bosu ball/bosu balls with the platform mounted to it, its almost like a better version of the decline because it arcs your lower back very nicely.
Great option too! I just find decline crunches to be very challenging (in a good way). I don't enjoy higher rep ab work!
-Milo
Awesome! Really loving the videos. 💪
Thanks boss. Glad you’re enjoying them!
-Milo
I have really been enjoying the 5 day program you put out for muscle building. The skeleton was easy to shape into something I enjoy. Plus, people look at me as if I have sprouted two heads when I am off training chest two days in a row. Truly blasphemous. Muh recovery must be in shambles.
Thank you man! Really happy you’re enjoying it. Let me know if you have any queries!
@@WolfCoaching I guess one query in terms of rest days was if you deliberately would place them to reduce muscle overlap or if you didn't feel like it mattered much.
Another unrelated curiosity was if there was a particular reason that it feels like microcycles are becoming longer for a multitude of individuals. I'm seeing more and more extending their training weeks to every other day training, or up to 12 days. Are people attempting to seek enlightenment by becoming GIGA RECOVERY CHADS?
omg this channel need for subs!!! I WILL SHARE EVERYWHERE
So if youre doing 5 reps with 5 RIR that means the weight is pretty light right? How does that actually help the strength and hypertrophy aspect of ur training since the fatigue isnt hit for growth and the load isnt hit for strength and growth?
It messes up my timeline so i hoard up on volume
Keep up the work man appreciate the content
It's probably around 80% of 1RM, so actually reasonably heavy.
It helps strength because it's reasonably heavy and it's using the movement I want to get stronger at.
It helps hypertrophy somewhat because it has 5 or more reps per set. The suboptimal part is that it's far from failure, but it's a trade-off I think is worth it here.
-Milo
Im confused here too, how does that help build strength or hypertrophy. It’s more like warm up set. For example for 100 kg 1rm you lift 80 kg. I would get 0 stimulus with only 5 reps.
@@marianoitaliano805well strength is more about neural adaptions I’d assume so you don’t need to annihilate your quads here
@@marianoitaliano805 It definitely isn't warm ups. Squats are much more fatiguing and 5 reps with 5 RIR means 10 rep max. That means you are already breathing heavy at 5 reps, must rest longer after each rep after that. The last three reps are just being "nightmares". Maybe 10-15 seconds rest between the 9th and the 10th reps.
Then falling to the floor with max pulse and extremely gasping after air.
If 5 reps 5 RIR is warm ups for you, you just don't train hard enough!
Most people never ever goes to total failure on 10 rep squats. It is just insanely fatiguing!
An isolation exercise like a biceps curl with 5 reps and 5 RIR is nothing like that. You probably have to go to 8, 2 RIR to get something similar to the 5 reps 5 RIR squat!
I may have missed it in the video, but how exactly do you plan your progression for both the strength and hypertrophy portions of your training?
Another fire video!
Appreciate it! Thank you for the support!
-Milo
Good video. Have you implemented twice a day training? Thereby spreading your volume a little bit more which allows you to have more energy for each exercise. Mike and Jared from RP train that way.
I have in the past. FWIW, especially with a full-body approach, I find fatigue contamination from one exercise to the next doesn't play much of a role anymore - compared with splits like upper/lower or (especially) Push-Pull-Legs.
Nowadays, mostly don't do twice a day training due to time constraints!
Milo, can you show the actually exercise videos a little longer please. Thanks! Oh and technique review videos would be awesome.
Just cut the sleeves off my Lab Coat....LET'S GO!
Scientists ARISE
Love your channel. Video are short and concise !
At 8:19 any reason you do your incline curl with a neutral grip ?
Thanks a lot! Glad you’re enjoying it.
Mostly for variation! Comfort also plays a role!
-Milo
Great video again! Do you coach powerlifters that compete?
Yes I do! Coaching a few at the moment.
-Milo
Milo do you have a 5 day full body hypertrophy excluding the heavy power lifts
Yes please
Good info 👏🙌
Glad you think so! Thanks dude.
Love the video, I’m trying to find the latest info on how many sets per body part per week for max hypertrophy? (For each group)
May i ask why you're not using cable overhead extensions instead of dumbbell ones? Have been using both myself, but feeling it much better on cables
Could you go more in depth with the strength training side of lifting? I lift as strength training for my primary sport, climbing, and I'm curious as to why you stay so far from failure when training strength.
Check out my video on failure for hypertrophy! It also touches on strength.
@@WolfCoaching Will do, thank you!
Top Show !
Found you from following jeff nippard , wonder about your thoughts on jack delinger
POWERBUILDING
How do you train your neck? I mean: frequency, reps, weight, etc. Have injured myself trying to train it hard...😖
Honestly, not nearly enough lol.
Back in the day - and based off some clients’ experience:
Frequency - 2-4x/wk (1x for minimum dose gains)
Reps - honestly, anything between 5-30
Weight - usually 20-55lb plates!
Introduce it slowly. 2-3 sets at first PER week and go from there, slowly!
-Milo
Btw for strength training how do you progressive overload on the exercises where you're 5 reps 5RIR?
When are you going to do studies on pulsing partial reps? On any full ROM hip hinge there are degrees of thoracic flexion going on so you can just cue thoracic extension and flexion as the primary dynamic motion. This lets you put the hips in a high stationary position and create an isometric stretch where the hamstrings are the longest. Isometric stretches aren't shown to be suboptimal even though isometric contractions definitely are so it should be no problem - the whole point with the lift was a stretch after all.
Raising your head up and down pulls the chest up and down which by itself is enough to induce a stretch shortening cycle without any visible hip extension. The SFR feels like a fairytale whether it's light good mornings or heavy RDLs. It makes lighter weights automatically more stimulative and lowers their fatigue even more.
No plans to do these types of studies yet, but perhaps in the future!
hey milo, why don’t you lockout on your cable overhead extension? isn’t the lengthen position at the very top?
Nah, the bottom position is the lengthened part. A good heuristic (if you know what the concentric/eccentric phases of a lift are) is that after the eccentric, you're in the lengthened position. So, doing the first half of the concentric phase has you doing lengthened partials, no matter the movement.
-Milo
Hello Dr. Wolf, sorry to bother but would love to hear your opinion on fullbody training 1 day on 1 day off ?
For me to be able to train I have to wake up at 4 am and doing that on consecutive days plus a deficit is pretty rough
Fullbody training 1 day on 1 day off is totally fine. If that fits best within your schedule, go for it!
what the hell are "good Girls and Bad Girls" in your training regimen at 0:59?! Great Video!
Tbh, just a silly shorthand for "hip abduction/adduction machine". Not sure why I call them that.
Why do you lean forward on the Adductor exercise?
To increase the stretch on the adductor Magnus muscle - it works as a hip extensor, so flexing the hip lengthens it even more.
-Milo
Milo I’ve got a question 🙋♂️ How do you track and know how to progressively overload when your are intertwining certain lifts which are strength based one day and hypertrophy based another? Are they usually a linear progression singularly or perhaps collectively?
Thanks for the programs. I need to adjust them a lot, because my main intress is to get better at weighted chin ups:-) You said that you do sets of 5 reps and 5 RiR? Isn’t 5 reps in reserve a little too light? Unless you are going for power? I just learned that failure is not the best for strength and leaving 2 reps in the tank…
hehe I'm looking to increase my pullups as well and I had this exact thought... I don't think I can increase my pullup strength by doing 5 reps at 10RM.. It would be like bodyweight, 10lbs max
The only lifts I focus on heavy strength is barbell compound movements,floor chest press, standing shoulder press, bent over rows, sqauts and deadlift, I hit atleast 2 compound movements a day with the rest of the movements more specific hypertrophy accessory movements, (triceps, bicep, forearms, delts, calves and core) so I hit lifts that I can only hit 5-7 reps for heavy weight and then lighter lifts for 10-15, I used to do lighter weight higher rep doing 4-5 sets of everything, I was doing way to much, since going to the heavier style of powerbuilding I only have to do 3 sets of most lifts, my side and back delt are the only body parts I go to 4-5 sets on, it's taken me the past 20 years of trial and error of listening to my body and stop listening to other people telling me how to train, and i also do a Push Pull Legs split and sometimes have to hit that split 3 times a week, hitting two of the splits together in one day, and I will also warm up and burn out on calisthenics to be well rounded, doing deficit pushups, pull ups, inverted rows, diamond pushups, body weight sqauts and step ups, as well doing an hour of cardio on my push and pull days, doing no cardio on my leg days and of course doing a full body stretch everday
That sounds solid! Well done
@@WolfCoaching thankyou, and well done to you, I came across your channel through watching Dr. Mike from Renaissance Periodization, I watch so many creators that most of the time I can't believe the content they create is passed off as "good information", and then so many people train for years based on that garbage, either get injured, get no results or base their gains if they do get any off of PEDs and supplements more than hard work in their training and proper nutrition, very few of you guys are out there but I'm glad you are, can't wait to see what more you come out with
Thank you so much man!
Why do you train overhead press, bench press, deadlift and squats full ROM? To me it appears sensible to reak the benefits of building muscle through lengthened partials prior to the specialization phase where repetition numbers get lower. Why not reintroduce full ROM in that "second phase"? What's your educated opinion on that?
Quick question: is there any problem with me replacing some of the dumbbell exercises with cables?
I just find them more comfortable and easier to superset, which is very important to me since I workout during my one hour lunch breaks.
For the algorithm!
🫡🫡🫡
I can't go to failure on legs, I train alone and have no safety bars on my squat rack so I stay between a 5-12 rep range for lower body training
That’s more than fair!
Thanks!
Re vary rep range throughout week
Eg 4-6 one day, 12-20 on another??
Do you have more info about training far from failure (5rpe) for hypertrophy?
turn the background music way down bro
Question about them curls: what do you think about overhand/neutral/underhand grip on those?
I usually just go with what's comfortable, but based on the lengthened training research, you can make a real case for an overhand grip to stretch the biceps more!
@@WolfCoaching I thought so, but doing those overhand is awkward AF IMO. I am gonna incorporate those with a neutral grip, in the hopes of also getting some forarm muscle work...
Are supersets more effective than straight sets?
For the algorithm!
RESPECT
-Milo
If a six plates, 260 kg deadlift is "Wildly average" then I wonder how much below average most of us are? When you go above 4 plates (180 kg) you are already above average!
And for the physique, the "before picture" clearly shows above average genetics!
Milo, as an aside, how would you recommend keeping a training log? As an Excel document? It's a serious question, if you have any doubt:)
FWIW, I don't think a training log is as critical as some FREAKS in the fitness industry profess it to be.
That said, I personally use Google Sheets with my clients and for my own training. If you hate big tech(TM) you could absolutely use pen and paper. I just find Google Sheets/Excel has some cool functions that make keeping track of things and making adjustments to future sessions easier.
-Milo
@@WolfCoaching Thank you for your answer. Helpful, as always. I'll try using Excel then. Maybe you would consider making a short video on how to keep a training log in Google Sheets/Excel? I guess it's a nerdy topic but maybe it would be of interest to some. Anyway, thanks for all the great advice so far. You are doing a great job.
Potentially! Certainly would be an interesting topic! Thanks for chiming in.
-Milo
i notice your tricep exercises are all overhead work which i’m assuming is for emphasizing the lengthen position. i hear all the time that to achieve full tricep development one has to include push downs, dips, pressing, or kickbacks(jeff nippard recommends this one) but most of these exercises emphasize the shorten position. would you say one needs to do more than tricep overhead work to achieve full tricep development? what tricep exercises do you recommend for full development? thanks!!
Nah, I think you’d be fine with mostly overhead extensions, in all likelihood. Ultimately, the only function of the lateral and medial head is elbow extension; so they will grow well from overhead extensions, too. Some variation (e.g. skullcrushers) May be a good safety blanket, but not altogether necessary
-Milo
Are you not already dr. Wolf? Dont be humble in the intro 😁
Finalising as we speak!
-Milo
This may be a noob question, but.. could someone with only dumbbells go down the power building path if they used unilateral movements? So like BSS to replace conventional squat. Weighted pushups for the bench, etc. I have power blocks that go to 90 lbs. curious on your thoughts, thanks!
I kind of do this. Improving my weighted pushups was one of my goals. If you have a dip belt you can attach the dumbbells to it and do your pushups from an elevated position for full rom. Then try weighted one arm pushups. You could also use high step ups vs BSS. There are a lot of options for getting stronger and bigger with what you have. If i remember correctly, the structure of the power blocks might allow you to hold both simultaneously by putting one arm through one and holding the other, so you can load one arm rows beyond 90lbs.
Any reason you do hammer curls for the incline rather than a supinated curl?
Honestly, just comfort. I get a weird pulling/discomfort sensation in my shoulder with a supinated grip at the bottom.
-Milo
Awesoomee
Appreciate you 🙏🏻
-Milo
Hey for the overhead extension does elbow flare matter? I find my elbows to be a little finicky and hurt unless I flare them out.
Also for skullcrushers/other overhead extensions ez-bars are fine too right?
Generally, I think the cue "point elbows at the ceiling" helps with maximising stretch on the long head.
That said, flare doesn't matter too much. I WOULD avoid dropping the elbows, as that turns it into a weird BTN OHP partial.
-Milo
@@WolfCoaching ah, I noticed that! I was doing them earlier and was consciously made my elbows “point to the ceiling” and I could really feel the loaded stretch (not sure if that matters.
Could you clarify on what you mean by dropping the elbows? Meaning even closer to towards your head/behind the head? Like I guess a sub 90 degree angle?
Letting your elbows come down closer to your head, for example, such that both the shoulder and elbow joints are moving throughout the movement!
-Milo
Ohh gotcha. Thanks so much man!@@WolfCoaching
Good content, but the background music is so annoying that I wanted to stop the video despite the good information.
too complex. but good content.
First of all, if you're willing to do this much volume it doesn't matter what you're even doing at that point. This is A LOT.
Secondly, if you're willing to perform these extremely fatiguing exercises, like the squat, deadlift, RDL, OHP, EVERY SINGLE WEEK (and some even multiple times a week???) I would say you're a real specimen but it's unlikely for anyone else to be able to replicate it. Even Tom Platz, the guy known for squatting, said he did them twice a month. I understand you're doing it with "5 RIR" but are you even trying at that point? Are you even making progress with so little intensity?
Thirdly, I completely reject the notion of "lengthened bias" because you can rarely if ever truly isolate a muscle. A certain position of a movement might be the lengthened position for muscle A, the shortened position for muscle B, and the not-even-engaged-yet position of muscle C, all three of which work together to perform that movement. If you do the full ROM, it's benefitting all three of these major muscles but with a partial ROM you're only really targeting A, and maybe a little bit of B. Finally, at first it was hypothesized that it's the stretch causing the hypertrophy. After the preacher curl vs incline DB curl study came out and preachers, despite offering less deep stretch, proved to be superior, the whole notion of lengthened bias became popular. I do believe the idea has some merit to it because you're truly stronger at that lengthened position. BUT, have you considered that perhaps it's not the lengthened position itself that causes more hypertrophy, but instead the fact that an exercise that places more emphasis on the lengthened position allows you to push harder (additional intensity) and it's the intensity that causes the added hypertrophy? Imagine a traditional leg extension machine vs a plate loaded one where you can adjust the angle to make it difficult at the bottom (close to parallel with gravity) and easier at the top. We have two groups one for each exercise. The first group would fail because they can no longer fully straighten their leg (even though they could still continue with lengthened partials, the set ends there) but the second group would not fail at the peak contraction because the weight is lesser at that shortened position allowing them to train much more intensely than the first group. In this case, it could very much so be the case that the added intensity, accommodated by the modification of resistance curve, that caused the added hypertrophy. Another possibility could be the added stability. I would argue, especially in the preacher curl vs incline DB curl study that it's the added stability which is allowing people to train with more intensity and cause more hypertrophy. With a pad under your elbows, and a tightly seated position, you are way more stable and can focus a lot harder on the exercise. Meanwhile, with the incline DB curl, you constantly have to worry about balance and the DBs grazing against the sides of the bench. At any point you could end up accidentally hitting the side of the bench on one side causing you to lose momentum and balance which is horrible. But you "scientists" immediately jumped to the "lengthened bias" explanation. This is ridiculous.
And finally, the exercise selection is extremely dubious. I'll give a couple examples but I could really complain for days.
1. I normally do sets of 20-30 when it comes to the Adduction/Abduction Machine. Simply because at most gyms the stack is not heavy enough. You're doing way fewer reps and lengthened partials, allowing you to go much heavier. I'm glad the machine at your gym can accommodate that but I guarantee you for most people that will NOT be the case.
2. The cable crunch is an awful exercise. Holding on to the rope is awkward because it often causes you to use your arms and cheat the movement. On top of that, your pinky often gets squished between the head of the rope attachment and the rest of your fingers under the heavy weight of the stack and the pain is all you can think about. And finally it's very unstable with a subpar resistance curve, causing you to get a subpar (if any at all, especially with the way you performed them) ab exercise. The decline crunches are good, but only if you have a weighted vest with a high enough load capacity. I guarantee you body weight is not nearly enough for the vast majority of people even when done with perfect form. Also I couldn't help but notice the lack of pull ups (the tried and tested, absolute S+ goat exercise) in your program. Could that be the reason why you have weak abs?
3. Neck training is just awkward unless you're bald. The constant pull and tension causes hair loss and there's no way to get around it. With the way you're doing them I wouldn't even call it training at all because you're hardly moving the weight. I did them using a neck harness and a cable machine at home and was able to get a very good neck workout but the hair loss caught up with me and I stopped. Thankfully I was able to grow everything back.
4. Some of these workouts are just WAY TOO INTENSE. Deficit RDLs to failure would be my entire workout for the day and I would need a rest day just to recover. I would be too tired to commute afterwards, let alone to continue my workout. The only time I would ever do something like this is if I'm in the comfort of my home gym and I know I have nothing to do for the rest of the day and possibly the day afterwards. You do this WEEKLY? You're just superman.
5. Your experience when it comes to close, medium and wide grip is not applicable to everyone. I for one, have always naturally gravitated towards wide grip. Very often I've run into the problem of not being able to go as wide as I wanted, because my hands would hit the bar holders when re-racking. Short grip often makes it difficult for me to keep the weight balanced, and I end up focusing more on stability than being able to push with all I've got.
6. No specialization and too much variety. Variation is good because you can train the muscle with different angles and strength curves but it's also bad because it makes it difficult to track progress. If I'm doing the same DB lateral raises 3 times a week I have a LOT of data to track progress with. I'm not just comparing myself to last week, I'm comparing myself to 2 days ago, and 4 days ago, 7 days ago, 9 days ago, and so forth. After a period of 2-3 months I have a LOT of data to very clearly measure my progress. If I'm doing DB laterals, then cable laterals, machine laterals, then machine laterals with a different machine, and so forth, it makes it incredibly difficult to track progress.
7. etc. etc. etc. I could keep going forever but this comment is long enough. Your science is not good science. Your program is not applicable to the average population (especially those who haven't bought into most of this bunk science), and your form/technique is subpar at best.
TL;DR I'm glad you've found something that works for you but I'm willing to bet this is not applicable to the vast vast majority of lifters.
👍👍👍👍
“wildly average”
*pulls 6 plates*
3x20-30 bulgarian split squats 🤮 no thank you. What if it's a slanted smith machine what direction should you be facing, inside or out?
Lol, I usually don’t do all 20-30, truth told. I’d probably do that high a rep range on hip abduction instead, in hindsight!
-Milo
Cable crunch?
A good movement if performed correctly in maximising that loaded stretch!
-Milo
@@WolfCoaching my thoughts exactly. Can load more/more easily than a decline crunch. Admittedly I haven't trained abs directly in years ...... cable crunch used to be what I did lol.
Why not both? Each may be more appropriate dependent on the rep range utilised, and/or staleness/stagnation.
-Milo
💖💖💖💖💖💖💖💖💖💖
you should call this program "the abomination" in honor of natural hypertrophy
5 RIR hahahaha hehehe hohoho hihi. You serious?
Hi! How would you combine Powerbuilding with Endurance sports?
YES. CATS. 🫡
Btw,
Do you rest in between each side for unilateral exercises? Ex: leg press calf raises and switching sides/feet
Nah, I usually don’t!
-Milo
Makes sense! I do that as well. I was just wondering bc I heard from a certain balded bearded man (aka the one that isn't a hypertrophy researcher) that if you don't you're sort of wasting your time but it didn't seem to make much sense to me so I was wondering.@@WolfCoaching
Providing the target muscle group/s are the limiting factor during each set; you’re doing things correctly if hypertrophy is your goal.
-Milo
@@Ask-Ali depends on how gassed you get between each set. Like after one set of Bulgarian split squats I feel like my souls been drained and I rest at least 90 seconds before going to the alternate leg. It takes a bit longer but I feel the quality is a bit better on the working sets as opposed to going right into the next leg with lungs on fire.
@@jeffbunnell9961 totally fair. I feel it’s very context dependent and you can’t make a blanket statement like it HAS to be 3 minutes. With a cable lateral raise I’m sure the rest is much less than a Bulgarian split squat.