I have been binge watching your videos!! You are actually the best you tuber there is out there in the fitness industry. So real and raw and informational for everyone that makes SOO much sense. You actually want people to learn and do it themselves unlike the famous ones that explain the obvious info and then don't tell the needed information unless they are being coached for money... you deserve so much success with this channel!
haven't seen past half of the video and it's already the best of what I've seen as far as understanding goes when it comes to levels of experience, great job!! can'twait to see more
Thank you for teaching me! Lol... I know it takes effort to put up these videos, and I really do appreciate it! Just started watching your videos and have already learned so much!
"....I won't be using any Fancy lingo, I don't think that's necessary..." 0:38 "...work capacity is a Fancy term, uh, for the amount of stress your body can handle..." 3:18
Awesome channel. I just started (kind of) getting into the gym. I don't have a trainer, or even a gym buddy, but I rely on my own research. Maybe, I'll hire a coach down the line when I'm not feeling too chicken to do a competition. I've been at it for almost a year now, and your channel is super helpful. Thanks!!
programming with longevity in mind. do you simply go back and forth between intensity and volume? trying to increase weight in both blocks each time you repeat. then assuming when you really wanna pr. doing a peaking phase?
+Eva K So glad it was helpful and I wish so too! I do online coaching currently if that was an interest however no in person training at the moment and I assume you're probably not local anyway :/ But seriously coaching isn't a necessity by any means. I went years progressing amazingly well by just researching like crazy myself. Hired a coach down the road later. I'll have some good info here coming out often that'll help out, just keep researching through other mediums! Let me know if you ever have any questions.
+James Maher You could definitely do that! Basically would be a lower day with some extra bench practice. Honestly you can't really mess up by changing the split around or choosing exercises. I just wouldn't perform more than say 7-8 exercises a day and don't do anything that just seems too funky. What you CAN mess up is the periodization of the progression scheme. As long as you choose one of the ones listed here or follow something with the same exact format then you'll be solid! Bench on that extra day works!
+Brendan Tietz Thanks for the fast response. I was thinking about using the same progression scheme you have laid out for the lower body lifts on the technique day.
Just came across your channel, awesome content man keep it coming! Just wondering where you would plan for 1RM PR's in this periodisation? or would you use a program that tapers off volume and increases intensity after?
+Dylan Northcott I actually don't like clients going for 1 RMs often unless its a comp or it's been long enough to warrant it. They're just really taxing and you can find out estimated 1RMs pretty reliably by guaging your 5RMs or less. If you did want to do it though I'd start a peak cycle after this intensity cycle where you taper the first week, then follow it up with some weaks of steady volume but intensity increasing each week. One of my favorite go to peaking blocks is by just starting at 80% for an AMRAP on 1 main lift per day. Only one set capping it 1 rep shy of failure. next week is 85, then 90, then 95 and then a deload of 4-5 days into the test day. For deadlifts you have to do it a bit different though, every other week I increase intensity in bigger jumps and I always have a lighter week in-between, especially if you pull conventional. There are a ton of peaking routines out there. Main principle is to just keep volume low and intensity slowly climbing with a small deload at the end
Hey! Just started following you, I really like your content and the way you explain things. I was wondering if it is okay for a women to do this kind of Split being an intermidiate.Congrats on your cannel, greeting from Urugay xx
Hi Brendan. In the volume block, you add sets or reps every week. In Eric Helm's Muscle and Strength Pyramids, there is a sample program in which the accumulation phase is not adding volume like you did but rather incorporating linear periodization by decreasing the reps by 1 each week and increasing weight before a deload in the 4th week. This is both for volume and intensification phase, but the intensification phase was simply in lower rep ranges. Am I missing something? It seems like Helm's volume phase didn't even add volume like your's. Thanks.
I have the books and know what you're talking about. That's one way of increasing volume however helms does it in a longer manner where the volume increases are seen monthly instead of weekly. That additional load added every new training block on the 5th week equates to more total volume than the last month and actually a decent increase. I think that's actually a better way of doing this IF work capacity isn't a limiting factor. However from the clients I've interacted with (especially men for whatever reason) they often have a limiting work capacity that must increase before they're able to handle enough total work to see progress. So in this case, I increase sets weekly to force a huge overload in work capacity and hypertrophy. It creates a really good base and then my intensity block is basically ran how he runs both of his accumulation and intensification phases, just linear increases in weight each week. You can do either or, just depends on what you need.
Good question by the way! I usually am bad at responding to everyone because I get so many old vid comments however if it's a really good question I always try to answer!
This makes sense. Thank you for the detailed response! I am glad to see evidence-based people like yourself are making videos amidst all the nonsense in the industry.
Brendan, for the weak point exercises do they have to be the same from strength day to volume day? Say for upper body strength day I want to do bi's/tri's, for upper body volume day can I do shoulders instead? Thanks!
hey brandon, why isn't there a deadlift focus day. just wondering why. also what do you think of say 2 lower days the first say is a squat day and it's a strength day you do deadlift volume and for a deadlift strength you do squat volume after? would this work
Hey Brendan, I was wondering for the weak point exercises on upper body would it be acceptable to do chest isolation exercises for those one of the upper body days then arms/shoulders/traps for the other upper body day? Also is it only limited to 3 weak point exercises per day as the board shows? Sorry if this is dumb question?
Cassandra Kobie yes! Women can actually usually handle slightly higher volumes and do better with moderate intensity sets so this is definitely good for a woman. It has to do with estrogen and motor recruitment. Women don't fatigue as fast.
Brendan Tietz super thanks for the response.! But I got to thinking if you can help... what do you recommend in terms of finding a local community for help and support. I don't really have friends that lift or go to the gym or are even interested. And with a 3 year old I can really only train in early hours of the day... like before 7am where I'll have like... a banana or something light right when I wake up and then leave for the gym at 530am. Or even if you could recommend any reputable coaches or resources in az where I can get in person advice. I've had enough bad trainers before. I'm afraid to spend my money on people who don't really know what they're doing. Thanks in advance!!
I'd call myself intermediate. Everything is average besides bench press. Yeah I am bad at activating my chest but band flies have helped. I'd say I am a early intermediate but I've been doing full body/cardio/off 3 day loop on repeat. I am doing this for conditioning and strength mainly to handle more farm work I am about to do. Most of it is just bodyweight but I have a 50 pound band and 2 30 pound dumbells to do things I couldn't with body weight like curls rows pull downs skull crushers etc.
Is it assumed that this programming setup should be done while in a caloric surplus? I think most would find it hard especially during the intensity block to increase weight on the bar if in a caloric deficit.
What if I'm 33yo, 73kg weight 13-14% bf and I can bench 90kg, SQT 120kg DL 140kg... and I dont notice any progres accross 3 months? Currently doing FBW 3x per week. Tried lower RPE, higher RPE, less volume, more volume... nothing works. Am I advanced lifter and should expect to progres yearly?
It's mostly a concern of adaptation. Beginners respond to training quick and efficiently. Intermediates slow down big time and thus training must change. So if you can still PR on a bi weekly or even monthly basis extremely consistently I'd consider you a beginner.
You are the only fitness guru to actually show how to plan out a routine. Many people leave out info that's crucial. Thank you so much!!!
I have been binge watching your videos!! You are actually the best you tuber there is out there in the fitness industry. So real and raw and informational for everyone that makes SOO much sense. You actually want people to learn and do it themselves unlike the famous ones that explain the obvious info and then don't tell the needed information unless they are being coached for money... you deserve so much success with this channel!
5 years ago and this is still the best video on programming I’ve seen. Awesome
haven't seen past half of the video and it's already the best of what I've seen as far as understanding goes when it comes to levels of experience, great job!! can'twait to see more
where did you learn all of this information. any book Suggestions? thanks again for the good content you put out!
the value of content is underrated
Thanks so much for this, it helps a lot with planning
why don't u have a lot of subscribers? you're one the best!!
Thank you for teaching me! Lol... I know it takes effort to put up these videos, and I really do appreciate it! Just started watching your videos and have already learned so much!
Stoked on this! Awesome videos man. Subbed
literally the best explanation video for programming thank you so much needed this!!
"....I won't be using any Fancy lingo, I don't think that's necessary..." 0:38
"...work capacity is a Fancy term, uh, for the amount of stress your body can handle..." 3:18
Lol
How does he expect us to understand such sophisticated and technical jargon? Gym bro can only get so far from his roots
Great quality content! Thank you for covering in basic terms a topic that most don't take the time to explain!
quality content still coming through! awesome video man
Just subbed... and love all the content you've put out. Im literally sitting here watching all of your videos! Keep it up (:
Great video, has given me some clarity and ideas to develop my current training methods.
Awesome man so glad this helped!
You’re amazing! Keep dropping knowledge! I finished creating my own program, thanks for the help Brendan
I like the way you wrote progression scheme; so neat haha
Much appreciated! This video helps a lot with program design for my next training cycle. Very educational!
Awesome channel. I just started (kind of) getting into the gym. I don't have a trainer, or even a gym buddy, but I rely on my own research. Maybe, I'll hire a coach down the line when I'm not feeling too chicken to do a competition. I've been at it for almost a year now, and your channel is super helpful. Thanks!!
programming with longevity in mind. do you simply go back and forth between intensity and volume? trying to increase weight in both blocks each time you repeat. then assuming when you really wanna pr. doing a peaking phase?
You should publish an online course about training!
Great vid man ! Keep up the good work
Will do man and thank you!
Favorite male UA-camr by far!
Aw hahaha thank you so much! That means a lot! I promise to keep up the work!
This was so incredibly helpful! I wish I could hire you as my personal trainer lol
+Eva K So glad it was helpful and I wish so too! I do online coaching currently if that was an interest however no in person training at the moment and I assume you're probably not local anyway :/ But seriously coaching isn't a necessity by any means. I went years progressing amazingly well by just researching like crazy myself. Hired a coach down the road later. I'll have some good info here coming out often that'll help out, just keep researching through other mediums! Let me know if you ever have any questions.
this is awesome! thank you so much this is great I'm going to start my program now yay
Love all the way from Singapore Brandon!! Thank you for this amazing vid!! Finally something new to try :))
V good stuff. Thanks!
Thx for the vid. Sub'd. Found your channel from a vid you did with Jazmine btw.
+bluefuzz01 You're welcome and thank you for the sub! Really appreciate the support and the videos will continue to come!
Great video again!
What about reps and sets on the accessory and weak points stuff ?
Great video. What do you think about adding Bench Press to the technique day?
+James Maher You could definitely do that! Basically would be a lower day with some extra bench practice. Honestly you can't really mess up by changing the split around or choosing exercises. I just wouldn't perform more than say 7-8 exercises a day and don't do anything that just seems too funky. What you CAN mess up is the periodization of the progression scheme. As long as you choose one of the ones listed here or follow something with the same exact format then you'll be solid! Bench on that extra day works!
+Brendan Tietz Thanks for the fast response. I was thinking about using the same progression scheme you have laid out for the lower body lifts on the technique day.
Just came across your channel, awesome content man keep it coming! Just wondering where you would plan for 1RM PR's in this periodisation? or would you use a program that tapers off volume and increases intensity after?
+Dylan Northcott I actually don't like clients going for 1 RMs often unless its a comp or it's been long enough to warrant it. They're just really taxing and you can find out estimated 1RMs pretty reliably by guaging your 5RMs or less. If you did want to do it though I'd start a peak cycle after this intensity cycle where you taper the first week, then follow it up with some weaks of steady volume but intensity increasing each week. One of my favorite go to peaking blocks is by just starting at 80% for an AMRAP on 1 main lift per day. Only one set capping it 1 rep shy of failure. next week is 85, then 90, then 95 and then a deload of 4-5 days into the test day. For deadlifts you have to do it a bit different though, every other week I increase intensity in bigger jumps and I always have a lighter week in-between, especially if you pull conventional. There are a ton of peaking routines out there. Main principle is to just keep volume low and intensity slowly climbing with a small deload at the end
+Brendan Tietz Cheers for the help, will definitely take this into consideration when preparing to test 1RMs next!
I want build more confidence in my pull from ground how do I program reverse band deadlift in strength powerlifting program
Thanks my dear...soo easy to understand! You have been a big help! Great Job! ;-)
Hey! Just started following you, I really like your content and the way you explain things. I was wondering if it is okay for a women to do this kind of Split being an intermidiate.Congrats on your cannel, greeting from Urugay xx
How do we progress in the isolation movements?
Since isos are primarily for hypotrophy it's not as important as with the main lifts.
Hi Brendan. In the volume block, you add sets or reps every week. In Eric Helm's Muscle and Strength Pyramids, there is a sample program in which the accumulation phase is not adding volume like you did but rather incorporating linear periodization by decreasing the reps by 1 each week and increasing weight before a deload in the 4th week. This is both for volume and intensification phase, but the intensification phase was simply in lower rep ranges. Am I missing something? It seems like Helm's volume phase didn't even add volume like your's. Thanks.
I have the books and know what you're talking about. That's one way of increasing volume however helms does it in a longer manner where the volume increases are seen monthly instead of weekly. That additional load added every new training block on the 5th week equates to more total volume than the last month and actually a decent increase. I think that's actually a better way of doing this IF work capacity isn't a limiting factor. However from the clients I've interacted with (especially men for whatever reason) they often have a limiting work capacity that must increase before they're able to handle enough total work to see progress. So in this case, I increase sets weekly to force a huge overload in work capacity and hypertrophy. It creates a really good base and then my intensity block is basically ran how he runs both of his accumulation and intensification phases, just linear increases in weight each week. You can do either or, just depends on what you need.
Good question by the way! I usually am bad at responding to everyone because I get so many old vid comments however if it's a really good question I always try to answer!
This makes sense. Thank you for the detailed response! I am glad to see evidence-based people like yourself are making videos amidst all the nonsense in the industry.
Brendan, for the weak point exercises do they have to be the same from strength day to volume day? Say for upper body strength day I want to do bi's/tri's, for upper body volume day can I do shoulders instead? Thanks!
hey brandon, why isn't there a deadlift focus day. just wondering why. also what do you think of say 2 lower days the first say is a squat day and it's a strength day you do deadlift volume and for a deadlift strength you do squat volume after? would this work
Hey Brendan, I was wondering for the weak point exercises on upper body would it be acceptable to do chest isolation exercises for those one of the upper body days then arms/shoulders/traps for the other upper body day? Also is it only limited to 3 weak point exercises per day as the board shows? Sorry if this is dumb question?
What do you say about cutting with linear program?
Would you recommend the same volume and intensity for women? Or I guess does all of this information apply to women as well?
Cassandra Kobie yes! Women can actually usually handle slightly higher volumes and do better with moderate intensity sets so this is definitely good for a woman. It has to do with estrogen and motor recruitment. Women don't fatigue as fast.
Brendan Tietz super thanks for the response.! But I got to thinking if you can help... what do you recommend in terms of finding a local community for help and support. I don't really have friends that lift or go to the gym or are even interested. And with a 3 year old I can really only train in early hours of the day... like before 7am where I'll have like... a banana or something light right when I wake up and then leave for the gym at 530am. Or even if you could recommend any reputable coaches or resources in az where I can get in person advice. I've had enough bad trainers before. I'm afraid to spend my money on people who don't really know what they're doing. Thanks in advance!!
I'd call myself intermediate. Everything is average besides bench press. Yeah I am bad at activating my chest but band flies have helped. I'd say I am a early intermediate but I've been doing full body/cardio/off 3 day loop on repeat. I am doing this for conditioning and strength mainly to handle more farm work I am about to do. Most of it is just bodyweight but I have a 50 pound band and 2 30 pound dumbells to do things I couldn't with body weight like curls rows pull downs skull crushers etc.
Is it assumed that this programming setup should be done while in a caloric surplus? I think most would find it hard especially during the intensity block to increase weight on the bar if in a caloric deficit.
How's upper power/Lower power/off/ push Hypertrophy/pull h/legs hypertrophy/off for a set up?
BTW this was a great video
+CB b Totally doable and I actually used that exact set up for years!
Are you taking on any new clients? Thx
Could you do push press as an alternative to OHP?
Depends on what you try to achieve.
What intensity do we use for the volume phase?
Also bomb ass vids brotha
Is it feasible to do squat and deadlift for strength on the same day, would I be able to perform both efficiently.
Depends on you training experience. But there are programs out the where you pull and squat on the same day... For instanceTexas method
What if I'm 33yo, 73kg weight 13-14% bf and I can bench 90kg, SQT 120kg DL 140kg... and I dont notice any progres accross 3 months? Currently doing FBW 3x per week. Tried lower RPE, higher RPE, less volume, more volume... nothing works. Am I advanced lifter and should expect to progres yearly?
What is the main points when you know that you need to transition from beginner to intermidiate?
It's mostly a concern of adaptation. Beginners respond to training quick and efficiently. Intermediates slow down big time and thus training must change. So if you can still PR on a bi weekly or even monthly basis extremely consistently I'd consider you a beginner.
Why didn’t you give percentages?
He has a another video
@@arnabbiswas1324 can you link
ua-cam.com/video/iSg8bjhrQNk/v-deo.htmlsi=QIN_Eqf-rOxwfHdg
ua-cam.com/video/iSg8bjhrQNk/v-deo.htmlsi=QIN_Eqf-rOxwfHdg
I was told goats milk is better than wey. Is that true?
Why should that be ?
Fresh into the gym squatting 100 kgs?? I don't know if we're all on the same page regarding what we consider beginners to be here.