For anyone wondering, 10,000 squats a year weekly is 192.3 squats a week, and 38.5 a day over 5 days. So basically 4 sets of 10 every day for 10k squats.
I've noticed using heavy singles, doubles, and triples often (around RPE 8) has really helped me get accustomed to heavy workloads and refine technique
Same. However, when i stopped doing volume work my singles started to stall : ( They're both needed, it's just a matter of finding how to fit both of them in without causing excess fatigue.
Really, really good video man. I didn't come across your channel before but this was one of the clearest videos on this topic that I've seen. Like yeah there are a lot of videos about this but you gave nice, easy examples and also remembered to mention that fun actually *is* important when training. Also the percentages and how they relate to hypertrophy was new to me, so yeah really informative. Great stuff dude.
Jone Vuong thank you! when you email send some details about yourself! I have 3 spaces open as of right now however I get emails daily and usually they just say “how much is coaching?” Or “what does your coaching offer?”. I’m really looking for clients who can benefit the most from my coaching so details would help me see if I’d be a good fit!
What do you think of a split like: Weekly Volume: 12-18 sets per muscle group depending on the meso. Day 1: Legs + extra back work Day 2: active recovery day / off day Day 3: shoulders, arms + cgb or dips for some chest stimulation too Day 4: back + extra leg work Day 5: chest, arms + little extra shoulder work Day 6: active recovery day / off day Day 7: active recovery day / off day So everything will be trained 2x/week in 2 session, one session has more volume, one session has less volume.
Anon I but intensity focuses a bit more on strength which in power building you want to higher your reps because technically it does fall a bit under volume but those higher reps as you progress with higher weight and make your lifts more high intensity and going to failure you would probably see more strength gains faster and there’s much more room for progressive overload if you think about it since you usually are starting at a lower weight which is usually used for building hypertrophy but would benefit for building strength so you get a bit extra of hypertrophy too which is still good because you need more muscle mass to get stronger so it benefits when your focus is building power and personally I’ve seen more strength gains when mixing both such as doing reverse pyramid training, starting off heavy load then go lower in weight and higher in reps, but don’t talk all my words though because I don’t have as much knowledge as most people who have had years bodybuilding, powerlifting etc so I’m just going of off the videos I’ve watched and what I’ve learned, and sorry for being 8 months late to this video but hope it helps.
Personally, I realised myself I wasn't doing enough volume because of intensity. Maybe 2 sets of triples / doubles and couldn't progress per week. Some people are different and respond differently but in my case doing top sets + back off really does help hit the nail.
This is greatly appreciated! Well explained and articulated. I am writing out a new program and will be implementing based on much of the information you bring up. Also, thank you for your bench, squat and deadlift vids. They helped a lot bro!
What is your take on mike israetels take on Max Recoverable Volume and just how he looks at and programes his meso cycles n what not. I personally love it.
So is it better then to lift a heavier weight for multiple sets so that total reps is higher, as opposed to focusing on more reps in the same set and doing less sets? So for example is 5 sets of 5 reps with 20 kg better than 2 sets of 10 reps with 20 kg? In the former total reps is 25 and in the latter it’s 20. But with the former you’re not pushing close to failure although you are getting more volume. So would that matter for hypertrophy?
where do warmups count in volume? if they are sets well below 60% do they not count? I like them for extra technique. I split squat days working sets cause of school, but are warmups able to push me over the edge the more days I split up the working sets over? nice presentation
I just started doing the smolov program for bench and squat. How should i program volume work i.e. isolation shit while running this program. Also im trying to fit in dead lifts once a week for maintenance, how would you do these things efficiently?
Degel Hia Hahahaha yeah he runs a Bulgarian style of training. He tried doing volume recently but imo he approached it wrong. So now he’s back to singles LOL. That dudes a badass
I'm really digging your theoretical vids man! But just for discussion's sake, what are your 2cents on DUP programming? It seems really interesting and I wanna try it out
Adam Yeoh I’ll make a video on this! I think you might be a bit confused on what DUP actually is, this is really common. UA-camrs have mangled the periodization tactic into a specific routine or style of programming. Quite simply DUP just means you change the variables of an adaptation goal you’re chasing on a given day within a microcycle (training week). Basically having a heavy day and light day, or a technique day and strength day, or anything like that is considered DUP. So most programs by nature utilize DUP. However I know what you’re speaking of, you’re probably referring to the higher frequency template designs popularized by layne, Ben esgro, zourdos and all them. I can make a video on this. How I program is with DUP, and I think it’s optimal.
Brendan Tietz Thanks so much for such an in depth reply man! If you do make a DUP vid in the future that would be sweet, I really like your presentation style and I feel like I understand a lot of weightlifitng concepts better after these vids. Personally I've started training about 5months ago and have benefited a ton from your vids like on bench leg drive, enganging lats, and on vids like these etc. I'm currently running Jason Blaha's 5×5 but tried to incorporate DUP into the 3 big lifts. I'm just looking for more info/perspectives on the subject. Keep up the dope vids man, appreciate them!!
Man i watched your story on Instagram, and I have a question, I'm more interested in bodybuilding and I know that I need to have strength blocks in my programs, do I need to lift as heavy as a power lifter to keep getting results?
Dino Locker so for you that story won’t apply. You won’t ever deal with the amount of injuries a true powerlifter deals with however there will be some small injuries over the years. That’s lifting. But no you don’t need to lift as heavy as us as long as you’re following the main tenants of hypertrophy, progressive overload being the main one. As long as over time you’re increasing your loads you’re golden!
sebastian sejr so close to a meet it’s probably mostly competition work however further out that number includes whatever variation I might us for the day. However I didn’t include secondary supplementals like leg press or anything like that. So if it’s a squat or squat variation that’s done as the main exercise of that day I include it. I rarely program squats, bench and then like front squat or something along those lines either in case you’re wondering about that. It’s usually 2 main compound lifts or possibly a deadlift variation if they’re in need of an SBD type day due to scheduling or what have you
Horace Au I’ll reply to both comments here, yes they do! She’s an example actually of someone more intensity based. Like she uses a decent amount of volume but not in the way I do or others. Although some of her templates are volume filled her main powerlifting approach is more intensity based id say or somewhat a balance of both. But yes these things apply mostly to naturals actually. I’d say guys on gear probably err on the side of intensity because their connective tissues don’t hold up as well.
Lol thanks man and there’s actually 3 pronunciations of it with the enunciation of the “per” changing and I just don’t care to use the traditional British English pronunciation of the word because it takes too long to say when speaking fast.
For anyone wondering, 10,000 squats a year weekly is 192.3 squats a week, and 38.5 a day over 5 days. So basically 4 sets of 10 every day for 10k squats.
and you never got any stronger
It's daily 3 sets of 9 with an extra rep on about one out of eight sets. You can rest on February 29th.
I've never commented on a video before, but this is actually one of better videos on programming and training out there. Thanks!
My coach is so smart.
I've noticed using heavy singles, doubles, and triples often (around RPE 8) has really helped me get accustomed to heavy workloads and refine technique
Same. However, when i stopped doing volume work my singles started to stall : (
They're both needed, it's just a matter of finding how to fit both of them in without causing excess fatigue.
Agree with this approach a lot.
That was a great concise explanation of the muscle neurological adaptation. 👌
Really, really good video man. I didn't come across your channel before but this was one of the clearest videos on this topic that I've seen. Like yeah there are a lot of videos about this but you gave nice, easy examples and also remembered to mention that fun actually *is* important when training. Also the percentages and how they relate to hypertrophy was new to me, so yeah really informative.
Great stuff dude.
Instantly subscribed .. this is excellent content .. sad that I have exams currently cuz I would binge watch the hell out of this channel
Found your channel a few weeks ago. Love it. I'll be emailing you later today regarding coaching
Jone Vuong thank you! when you email send some details about yourself! I have 3 spaces open as of right now however I get emails daily and usually they just say “how much is coaching?” Or “what does your coaching offer?”. I’m really looking for clients who can benefit the most from my coaching so details would help me see if I’d be a good fit!
Will do, thanks
I literally wait for your content
Thank u for knowledges
Hahahaha you’re welcome man!
Me too!
Great video man. I wonder how some oly lifting guys squat crazy weights while being fairly skinny without much muscle mass?
“What’s up UA-cam what’s going on guys” hahaha that shit is iconic
I always been fan volume to failure but you have won me over that intensity got be their too ...interesting stuff 👏👏👏
What do you think of a split like:
Weekly Volume: 12-18 sets per muscle group depending on the meso.
Day 1: Legs + extra back work
Day 2: active recovery day / off day
Day 3: shoulders, arms + cgb or dips for some chest stimulation too
Day 4: back + extra leg work
Day 5: chest, arms + little extra shoulder work
Day 6: active recovery day / off day
Day 7: active recovery day / off day
So everything will be trained 2x/week in 2 session, one session has more volume, one session has less volume.
A upper/lower or push/pull split is far superior for overall volume, frequency and adequate recovery.
Great video and information!!!
Brilliant insight! The info in this video is gold and makes perfect logical sense.
Do these reasons apply to naturals?
Horace Au yes. Do power building for a few years with proper diet and sleep, and you'd be surprised.
This is ducking meant for naturals
Anon I but intensity focuses a bit more on strength which in power building you want to higher your reps because technically it does fall a bit under volume but those higher reps as you progress with higher weight and make your lifts more high intensity and going to failure you would probably see more strength gains faster and there’s much more room for progressive overload if you think about it since you usually are starting at a lower weight which is usually used for building hypertrophy but would benefit for building strength so you get a bit extra of hypertrophy too which is still good because you need more muscle mass to get stronger so it benefits when your focus is building power and personally I’ve seen more strength gains when mixing both such as doing reverse pyramid training, starting off heavy load then go lower in weight and higher in reps, but don’t talk all my words though because I don’t have as much knowledge as most people who have had years bodybuilding, powerlifting etc so I’m just going of off the videos I’ve watched and what I’ve learned, and sorry for being 8 months late to this video but hope it helps.
Personally, I realised myself I wasn't doing enough volume because of intensity. Maybe 2 sets of triples / doubles and couldn't progress per week. Some people are different and respond differently but in my case doing top sets + back off really does help hit the nail.
This is greatly appreciated! Well explained and articulated. I am writing out a new program and will be implementing based on much of the information you bring up. Also, thank you for your bench, squat and deadlift vids. They helped a lot bro!
learned so much!! Thank you! :)
Thanks for the breakdown, I understand it a little better now.
Great video man
Basically, get huge, train hard, don't puss out of either volume or intensity, and do it for years. Sounds good!
Such a beautiful and perfect video as yours always are, it made me cry!
Depends on where you are in your cycle but intensity must be low enough to allow sufficient volume
thanks for dropping knowledge! I learned alot.
Love these videos! Really want to improve my training and this is extremely helpful
Fantastic video bro. So informative, thank you.
This was a brilliant video. Thank you for sharing this.
Best video I have seen on these topics
Sweet video! Team Volume checking in haha
Fuckin Insane Conjugate RPE reps in reserve autoregulated Bulgarian DUP CAT Potentation ultimate 5x5 routine boiiii. Best program out there
How intelligent and organized:)
Like b4 watching crew in!!
Finally finished... kickass video!!
Hahahahaha thank you for the faith of knowing it will be kick ass
What is your take on mike israetels take on Max Recoverable Volume and just how he looks at and programes his meso cycles n what not. I personally love it.
I recommend u to create a badass intro and better Mic! U know your contents are good but people nowadays judge faster than they think!
thanks
So is it better then to lift a heavier weight for multiple sets so that total reps is higher, as opposed to focusing on more reps in the same set and doing less sets? So for example is 5 sets of 5 reps with 20 kg better than 2 sets of 10 reps with 20 kg? In the former total reps is 25 and in the latter it’s 20. But with the former you’re not pushing close to failure although you are getting more volume. So would that matter for hypertrophy?
Great video again!!!
What do you think about training 6 month on Volume and 6 months on intensity?
where do warmups count in volume? if they are sets well below 60% do they not count? I like them for extra technique. I split squat days working sets cause of school, but are warmups able to push me over the edge the more days I split up the working sets over? nice presentation
Great video
great video. Love it :)
I just started doing the smolov program for bench and squat. How should i program volume work i.e. isolation shit while running this program. Also im trying to fit in dead lifts once a week for maintenance, how would you do these things efficiently?
great video! I think the best intensity guy will be damien pezzuti, that guy did single like all the time.
Degel Hia Hahahaha yeah he runs a Bulgarian style of training. He tried doing volume recently but imo he approached it wrong. So now he’s back to singles LOL. That dudes a badass
Do you program for Bodybuilding aswell ? I am interested 😃👍
I'm really digging your theoretical vids man! But just for discussion's sake, what are your 2cents on DUP programming? It seems really interesting and I wanna try it out
Adam Yeoh I’ll make a video on this! I think you might be a bit confused on what DUP actually is, this is really common. UA-camrs have mangled the periodization tactic into a specific routine or style of programming. Quite simply DUP just means you change the variables of an adaptation goal you’re chasing on a given day within a microcycle (training week). Basically having a heavy day and light day, or a technique day and strength day, or anything like that is considered DUP. So most programs by nature utilize DUP. However I know what you’re speaking of, you’re probably referring to the higher frequency template designs popularized by layne, Ben esgro, zourdos and all them. I can make a video on this. How I program is with DUP, and I think it’s optimal.
Brendan Tietz Thanks so much for such an in depth reply man! If you do make a DUP vid in the future that would be sweet, I really like your presentation style and I feel like I understand a lot of weightlifitng concepts better after these vids.
Personally I've started training about 5months ago and have benefited a ton from your vids like on bench leg drive, enganging lats, and on vids like these etc. I'm currently running Jason Blaha's 5×5 but tried to incorporate DUP into the 3 big lifts. I'm just looking for more info/perspectives on the subject.
Keep up the dope vids man, appreciate them!!
what are you mean, is Candito Linear is good for "advanced novice" lifters?
Man i watched your story on Instagram, and I have a question, I'm more interested in bodybuilding and I know that I need to have strength blocks in my programs, do I need to lift as heavy as a power lifter to keep getting results?
Dino Locker so for you that story won’t apply. You won’t ever deal with the amount of injuries a true powerlifter deals with however there will be some small injuries over the years. That’s lifting. But no you don’t need to lift as heavy as us as long as you’re following the main tenants of hypertrophy, progressive overload being the main one. As long as over time you’re increasing your loads you’re golden!
Wait do you mean 16/18 sets of competition squat/bench? Or does that number include a bunch of variation sets?
sebastian sejr so close to a meet it’s probably mostly competition work however further out that number includes whatever variation I might us for the day. However I didn’t include secondary supplementals like leg press or anything like that. So if it’s a squat or squat variation that’s done as the main exercise of that day I include it. I rarely program squats, bench and then like front squat or something along those lines either in case you’re wondering about that. It’s usually 2 main compound lifts or possibly a deadlift variation if they’re in need of an SBD type day due to scheduling or what have you
Volume gets you jacked, you need to be jacked to lift more. Practicing heavy singles get you better at utilizing that muscle mass you've built.
Yashraj Patel nailed it
Bruh Stefi Cohen is insane too
Horace Au I’ll reply to both comments here, yes they do! She’s an example actually of someone more intensity based. Like she uses a decent amount of volume but not in the way I do or others. Although some of her templates are volume filled her main powerlifting approach is more intensity based id say or somewhat a balance of both. But yes these things apply mostly to naturals actually. I’d say guys on gear probably err on the side of intensity because their connective tissues don’t hold up as well.
Love your videos man, but your pronunciation of hypertrophy hurts my ears.
Lol thanks man and there’s actually 3 pronunciations of it with the enunciation of the “per” changing and I just don’t care to use the traditional British English pronunciation of the word because it takes too long to say when speaking fast.
I think the people who dislike these videos do so by accident
I will excuse you for choking on your spit there!
whitelisting this channel,totally deserve it
Brendan are so juiced. I dont think he will age older than 60 years.
DYEL
you have a funny way of pronouncing HYPERTROPHY lol
fantastic video