honestly this is the most clear & direct non-dogmatic practical explanation of programming i've seen on youtube. it just makes sense. i'm switching from novice LP over to this heavy/light next week. thanks.
It would be great to get your perspective on conditioning and strongman type stuff (sled dragging, farmers walks, and kettlebells) and where it fits in to programming. I really appreciate the content you put out.
You're the first powerlifter to ever tell the truth when it comes to the simplest and most effective powerlifting workout for the majority of people that are natural and want gains. That program works. Now if a person wants to use drugs to gain strength that's their business. But, in that case it don't matter what program they use cause results are geared to quality and quantity of their gear. As for everyone else, results are geared to work in that light and heavy program depending on an individuals ability to recover. The recovery is also age dependent therefore breaks between light and heavy days can be adjusted if longer rest periods are needed to feel fresh. That's my take on it, but you've done an excellent job on explaining it to the larger audience. Looking forward to hearing more from you on UA-cam
My 4 day LP from Barbell Prescription is slowly transforming into a Heavy/Light split naturally - it's helped my squat and deadlift a lot. This is a very helpful video. Thanks!
Great post, echoes much of what I do and makes a lot of sense. I very much appreciate the percentages and explanation of what's considered heavy/ light, hard/ easier. Thank you.
This is awesome. I just came off a 5.5 month SSLP. I'm taking this coming week as a deload as I decide between h/l/m and the 4 day split. Great info, thanks Andy.
@@HooDRidEWhiteY I sort of did this split without knowing it's a method, it came naturally after some trial and error on a U/L outline I made myself getting back into lifting. Heavy deadlift + volume front squat or light back squat, Heavy squat + volume RDL worked out really well for me. For benching and upper body in general I went harder more often for more volume.
Commenting 5 years from the future - I've shared this video with many friends. Would be cool to see an update from Andy on what he's learned in another 5 years applying this framework, has he seen it become more popular, or has it lost traction in strength circles?
@@mattpkp Exactly my question, @Matt. I PRESUME on the heavy day the weight could go up, but would like to hear from Andy or someone more experienced than I.
Nice! And I can already read the writing on the wall (no pun intended) that the first program up there can be directly implemented on a volume week(s) alternated with a heavy week(s).
Hey Andy thanks for the info! Would this be too much? Heavy/light Bench-5x5 Press-3x8 LTE-3x10 Chin up-3x12 Front Squat-5x3 Deadlift-1x5 Dumbbell row -3x8 Barbell Curl-3x10 Press-5x5 Bench-3x8 Dips-3x10 Tricep work-3x12 Squat-5x5 Deficit Deadlift-5x3 Pull up-3x12 Dumbbell Curl-3x12
I own the GGW program, but I like the idea of a 4-day split (for shorter workouts and maybe because it's easier to add 2 assistance exercises). However, I am not sure how to split the workouts. Plus, I have noticed that the squats and pulls in the 4-day split are reduced because there is no Medium Day anymore, while the presses are increased. Why is that? Is it actually proper?
Hey Andy! I just finished reading the practical programming book 3rd edition. LOVED IT! I have a question about the 4 day split Texas method (or HLM). Is there any significant difference between doing - Vol BP/Press, vol Sq/pull, off, intensity BP/Press, intensity Sq/pull compared to - vol BP/intensity Press, Vol pull/intensity sq, off, vol Press/intensity BP, Vol sq/intensity pull. And lastly, how does that compare to - Instensity BP/vol sq, intensity press/vol pull off, vol BP/intensity sq, vol press/intensity pull? Thanks in advance for your time and any advice.
Would these programmes suit over 60's or is 4 days /week too much ? I know there's a 4 day/weeek in Barbell Training book but with only 2 lifts, so would I reduce the accessory work ? Thanks.
Vert useful video Andy, thanks a lot! Do you think this rep/set scheme can work on a long run for SQ (assume 1RM = 300lbs and +5lbs every week): HD: 270x5 + 255x5x3 MD: 245x5x3 and what happens when after several weeks I get HD 300x2, should the back off sets still be 285x5x3 or they should be varied as soon as I start failing the 5th rep of the heavy set? Thanks again!
There would be. This is just an overview of the main barbell movements. But I always program in stuff like chins, pullups, pulldowns, various forms of rows, etc.
Sammy B. Deadlifts, barbell rows and chins will get you a big back. Often it's recommended that you cycle out the deadlift for the other two appropriately, that's why he often says "pulls" instead of "deadlifts" a bunch.
This is incredibly invaluable. And this might come as an incredibly noob question, but ill ask It nontheless. What reps in the tank does 5s at 60% more or less equate to? 3 to 5? Or 5 to 7?
Thanks Andy, I've been doing this TM 4-day split for a few weeks now: Heavy Bench (new 1x5 RM) , Volume Press (5x5) Heavy Squat (new 1x5 RM), Volume DL (SLDL 3x5) Off day Heavy Press (new 1x5 RM), Volume Bench (5x5) Heavy DL (new 1x5 RM), Volume Squat (5x5) It's been working great so far, however both the bench and press are beginning to get stuck, I had to repeat the same weights on the heavy days up to 3 weeks in a row to finally get the new 5 rep max. However I've tried to add 5lbs (2.5 kg) to both the bench and press, when would be the right time to switch to microloading? Do you even recommend microloading presses and if so at what point? Thank you
Maybe also don't increase your volume work (5x5) with 5lbs every week. But rather every second week. Otherwise the Intensity of the volume work turns out to be to high after a couple of weeks. This causes more fatigue and you'll miss on Intensity day. Try that. Maybe even deload your 5x5 weights by 5-10%.
Just tack onto the end of whatever day makes sense for you. Assistance can be arranged in a number of different ways based on preference. I often tack on lat/back work onto Squat/Deadlift days and do chest/shoulder/tricep stuff on the Bench/Press days. Other guys like to do ALL upper body exercises on Bench/Press days and only do lower body stuff on Squat/Deadlift days.
Also what about progression for those programs in general? Is it just a matter of trying to increase each of the 4 lifts on their respective 'heavy' days by 5 lbs (maybe the presses only 2.5 lbs) every week and then maybe calculate your 1RM's for all the lifts by using a one rep max calculator where you just plug in your most recent numbers from your heavy day that you just did (if you just did a really heavy bench triple at RPE 9.5 or 10 and you know you couldn't have done another rep, that'd give you a pretty good idea for your real 1RM using a 1rm calculator I guess?), and then go ahead and base your volume weights on the calculated 1RM?
He literally said not do that. 70% for 8 reps is still stressful. That would be fore volume (high stress) work. Do 70% 3x5. If you want to do sets of 8 do a light variation like db press or do a lighter percentage
Hi Andy , is that setup and exercise selection okey for shoulder health and strength gains with mass ? Bench Press İncline Bench Lat Pull Bw Dips Biceps Squat RDL Reverse hyperext Abs and calves Press Closegrip Bench Chins Weighted Dips Tricep Extension Light Squat Deadlift Row Abs and calves ?
Layout is okay. As with anything the devil will be in the details of load and total volume of each exercise. If you start having issues with an exercise then either adjust volume, load, or switch out the movement with something else.
@@andybaker2413 Yes you're right,recovery is the most important think fer sure.. I wondering how can i add rear/side delt work and Shrugs or not necessary ?
@@Colmez8 "necessary" is subjective. Can pretty much throw the rear/side delt work on any upper body day as it doesn't take very long. Shrugs can go on upper body day or on lower body day since they kinda pair well with stuff like heavy deads, rows, etc
Thank you for all the information you have on this channel, it's been a tremendous amount of help for me.
honestly this is the most clear & direct non-dogmatic practical explanation of programming i've seen on youtube. it just makes sense. i'm switching from novice LP over to this heavy/light next week. thanks.
It would be great to get your perspective on conditioning and strongman type stuff (sled dragging, farmers walks, and kettlebells) and where it fits in to programming. I really appreciate the content you put out.
These r the best programming videos ever. They really help make PPST make sense.
I like the 3rd variation. As an older guy, my joints are always the limiting factor
I can’t even put into words how helpful this is to me! Thank you Andy!
You're the first powerlifter to ever tell the truth when it comes to the simplest and most effective powerlifting workout for the majority of people that are natural and want gains. That program works. Now if a person wants to use drugs to gain strength that's their business. But, in that case it don't matter what program they use cause results are geared to quality and quantity of their gear. As for everyone else, results are geared to work in that light and heavy program depending on an individuals ability to recover. The recovery is also age dependent therefore breaks between light and heavy days can be adjusted if longer rest periods are needed to feel fresh. That's my take on it, but you've done an excellent job on explaining it to the larger audience. Looking forward to hearing more from you on UA-cam
My 4 day LP from Barbell Prescription is slowly transforming into a Heavy/Light split naturally - it's helped my squat and deadlift a lot. This is a very helpful video. Thanks!
Great post, echoes much of what I do and makes a lot of sense. I very much appreciate the percentages and explanation of what's considered heavy/ light, hard/ easier. Thank you.
Thank you for your excellent work, Sir!
This is awesome. I just came off a 5.5 month SSLP. I'm taking this coming week as a deload as I decide between h/l/m and the 4 day split. Great info, thanks Andy.
4 years later, what did you choose and how did it workout?
@@HooDRidEWhiteY I sort of did this split without knowing it's a method, it came naturally after some trial and error on a U/L outline I made myself getting back into lifting.
Heavy deadlift + volume front squat or light back squat, Heavy squat + volume RDL worked out really well for me. For benching and upper body in general I went harder more often for more volume.
This was a great video! Very clear and specific. Super informative!
Commenting 5 years from the future - I've shared this video with many friends. Would be cool to see an update from Andy on what he's learned in another 5 years applying this framework, has he seen it become more popular, or has it lost traction in strength circles?
I would like to know how much weight he is adding each week, cycle etc.
@@mattpkp Exactly my question, @Matt. I PRESUME on the heavy day the weight could go up, but would like to hear from Andy or someone more experienced than I.
Since you are using percents you can auto regulate.
Thanks Andy. A perfectly timed video for me
Nice! And I can already read the writing on the wall (no pun intended) that the first program up there can be directly implemented on a volume week(s) alternated with a heavy week(s).
These videos are awesome, thanks Andy.
Outstanding. Thank you !
Surely this will help some lifters progress. Nice work.
Dammmm what an amazing and informal video
Your content is super helpful. Thanks!
Good video, really cleared some things up for me.
Hey Andy thanks for the info! Would this be too much?
Heavy/light
Bench-5x5
Press-3x8
LTE-3x10
Chin up-3x12
Front Squat-5x3
Deadlift-1x5
Dumbbell row -3x8
Barbell Curl-3x10
Press-5x5
Bench-3x8
Dips-3x10
Tricep work-3x12
Squat-5x5
Deficit Deadlift-5x3
Pull up-3x12
Dumbbell Curl-3x12
Why you put deadlift at the beginning of the week instead of at the end like he recommended?
Thank you very much sir.
Very useful video.
I own the GGW program, but I like the idea of a 4-day split (for shorter workouts and maybe because it's easier to add 2 assistance exercises). However, I am not sure how to split the workouts. Plus, I have noticed that the squats and pulls in the 4-day split are reduced because there is no Medium Day anymore, while the presses are increased. Why is that? Is it actually proper?
Great Video, How many sets would you do for the heavy lifts? Cheers
Hey Andy! I just finished reading the practical programming book 3rd edition. LOVED IT! I have a question about the 4 day split Texas method (or HLM). Is there any significant difference between doing
- Vol BP/Press, vol Sq/pull, off, intensity BP/Press, intensity Sq/pull
compared to
- vol BP/intensity Press, Vol pull/intensity sq, off, vol Press/intensity BP, Vol sq/intensity pull. And lastly, how does that compare to
- Instensity BP/vol sq, intensity press/vol pull off, vol BP/intensity sq, vol press/intensity pull? Thanks in advance for your time and any advice.
Would these programmes suit over 60's or is 4 days /week too much ? I know there's a 4 day/weeek in Barbell Training book but with only 2 lifts, so would I reduce the accessory work ? Thanks.
Would you always throw in some isolation work at the end of the two main lifts?
What about protein ? Do you need very much on a light day+day after ?
Obviously you need X grams a day on heavy days
Vert useful video Andy, thanks a lot!
Do you think this rep/set scheme can work on a long run for SQ (assume 1RM = 300lbs and +5lbs every week):
HD: 270x5 + 255x5x3
MD: 245x5x3
and what happens when after several weeks I get HD 300x2, should the back off sets still be 285x5x3 or they should be varied as soon as I start failing the 5th rep of the heavy set?
Thanks again!
How do I contact you for programming. Thanks
Would you say this or the HLM program is the best for a sprinter with 3-4 sprint/resisted sprints days? (I know Texas Method is out obvi)
Why is there no rowing or pulling movements?
There would be. This is just an overview of the main barbell movements. But I always program in stuff like chins, pullups, pulldowns, various forms of rows, etc.
I'm looking for a 4 day split Heavy Light program, any suggestions?
As far as I know, he has a program based on this named "Strength & Mass After 40"
The Suggestions are what this video was about
Can I just do a top set of five for my intensity day instead of triples or less like in the Texas Method or is that too much stress?
1 set of 5 will probably suffice based on what I see in PP3 edition
What about back? Bent over rows, pullups?
Sammy B. Deadlifts, barbell rows and chins will get you a big back. Often it's recommended that you cycle out the deadlift for the other two appropriately, that's why he often says "pulls" instead of "deadlifts" a bunch.
I know that westside gym do rows every workout
This is incredibly invaluable. And this might come as an incredibly noob question, but ill ask It nontheless. What reps in the tank does 5s at 60% more or less equate to? 3 to 5? Or 5 to 7?
You can do 75% for 10, 60% is closer to a 15-20 rep max.
Just remember… if you do 75% for 10 then that’s “heavy” since it’s stressful
Thanks Andy, I've been doing this TM 4-day split for a few weeks now:
Heavy Bench (new 1x5 RM) , Volume Press (5x5)
Heavy Squat (new 1x5 RM), Volume DL (SLDL 3x5)
Off day
Heavy Press (new 1x5 RM), Volume Bench (5x5)
Heavy DL (new 1x5 RM), Volume Squat (5x5)
It's been working great so far, however both the bench and press are beginning to get stuck, I had to repeat the same weights on the heavy days up to 3 weeks in a row to finally get the new 5 rep max.
However I've tried to add 5lbs (2.5 kg) to both the bench and press, when would be the right time to switch to microloading? Do you even recommend microloading presses and if so at what point? Thank you
Karti Loco In general, you start microloading the press and bench when you miss after trying to take a 5 lb jump.
Maybe also don't increase your volume work (5x5) with 5lbs every week. But rather every second week. Otherwise the Intensity of the volume work turns out to be to high after a couple of weeks. This causes more fatigue and you'll miss on Intensity day. Try that. Maybe even deload your 5x5 weights by 5-10%.
Wat about bicep tricep and back
Just tack onto the end of whatever day makes sense for you. Assistance can be arranged in a number of different ways based on preference. I often tack on lat/back work onto Squat/Deadlift days and do chest/shoulder/tricep stuff on the Bench/Press days. Other guys like to do ALL upper body exercises on Bench/Press days and only do lower body stuff on Squat/Deadlift days.
@@andybaker2413 oh ok thanks alot
Would you reccommend your Strength and Mass After 40 program to a 25 year old guy coming out LP who wants to do a 4 day split?
Yes, reality it works well for any age. Also the Baker Barbell 10-week powerlifting program is a 4-day split
@@andybaker2413 thanks a lot, I'll be giving that a try
@@andybaker2413 I bought it does it come in the mail in a physical copy or am I missing some sort of digital copy?
7:45
Also what about progression for those programs in general?
Is it just a matter of trying to increase each of the 4 lifts on their respective 'heavy' days by 5 lbs (maybe the presses only 2.5 lbs) every week and then maybe calculate your 1RM's for all the lifts by using a one rep max calculator where you just plug in your most recent numbers from your heavy day that you just did (if you just did a really heavy bench triple at RPE 9.5 or 10 and you know you couldn't have done another rep, that'd give you a pretty good idea for your real 1RM using a 1rm calculator I guess?), and then go ahead and base your volume weights on the calculated 1RM?
Hey Andy, whats a good starting percentage for 3x8 on the light day lift? 70%? Thanks
He literally said not do that. 70% for 8 reps is still stressful. That would be fore volume (high stress) work. Do 70% 3x5. If you want to do sets of 8 do a light variation like db press or do a lighter percentage
Hi Andy , is that setup and exercise selection okey for shoulder health and strength gains with mass ?
Bench Press
İncline Bench
Lat Pull
Bw Dips
Biceps
Squat
RDL
Reverse hyperext
Abs and calves
Press
Closegrip Bench
Chins
Weighted Dips
Tricep Extension
Light Squat
Deadlift
Row
Abs and calves
?
Layout is okay. As with anything the devil will be in the details of load and total volume of each exercise. If you start having issues with an exercise then either adjust volume, load, or switch out the movement with something else.
@@andybaker2413 Yes you're right,recovery is the most important think fer sure.. I wondering how can i add rear/side delt work and Shrugs or not necessary ?
@@Colmez8 "necessary" is subjective. Can pretty much throw the rear/side delt work on any upper body day as it doesn't take very long. Shrugs can go on upper body day or on lower body day since they kinda pair well with stuff like heavy deads, rows, etc
No one can read that.