I don't try to do 1 rep max, or low rep sets. I'm in my 50s and just being consistently working out for not quite a year and half now. Being at my age, I have concerns, and fears of getting a long term injury. So, while I do go intense in my workouts, I try to stay between 10 to 15 reps on my sets.
Honestly, when I was a little younger I was stupidly going for the 1-5 rep lifting where I was using 90 percent upwards of my one rep max. And I wondered why I wasn't getting anywhere.
Love the no bullshit. I found sets of 8 to be very effective at building muscle and increasing my bench. The growth was very rapid, my body weight went from 155 to 200 lbs but my bench progress slowed dramatically when my bench hit 265 for 8 reps and body weight stalled at 200. Maybe I need to eat more?
I just hit a 370 bench PR after failing twice in previous weeks. The dude spotting me had me perform a static hold with 420 for 10 seconds before attempting the press. 370 felt MUCH lighter than it ever had before… I think a video on the pros/cons of static holds would be an interesting topic
One thing which we have to consider is where we at are in our training. As a rule of thum,b hugely strong guys get away with low rep infrequent training and its obvious why. If a person can hit an 800lb deadlight for a triple they need maybe 10 days rest and they definitely are huge anyway at that strength level and they will get a huge amount of stimulation at such weight intensity. But for most of us we are nowhere near this and we need volume to make up for our relative weakness. it’s a simple reality that even if you compare a lifter with 20 years experience, lifting 800lbs he is putting far more stress on his body than a guy who is lifting 350lbs with 5 years of training. Regardless of how many years of training you have under your belt the heavier, you lift the more stress and therefore growth on the body. For someone who is huge and very strong then actually they need low reps and infrequent training for recovery whereas someone who is earlier on their weight lifting journey, they need more frequency and higher tradinng volume. Volume, frequency, and intensity are inversely proportional!
Get fitter then :) I notice when I push for more strength and try and gain weight to help me, I become lazy and struggle with reps above 6 lol but soon as I eat better and do a little cardio I perform way better and have no problem with 12 rep sets. I think in the long run this will benifit me. God help us all!!
@@cei3642 any actual advice on how someone would train their discipline?? And how that would even help in this scenario? Or do you just type nonsensical stuff and run away?
No offense but as a guy with a 400+ bench, 600lbs+ squat, and a 750lbs+ deadlift at 242. I have to disagree with you. Doing low reps has been the bread and butter of my training for most of my training. I believe low rep sets along with compensatory acceleration and full range of motion pause work is the primary reason for my strength. For me, High rep work is for when my goals/exercises are more sports specific like than general strength development or a deload slack day.
Idk guys. Even as a late beginner I focused on heavy singles x triples. Just doing like 5+7 sets instead of the 3 sets I do now. Personally, I think his advice should be more focused on form quality, consistency, and exercise selection than anything. IME the ones who stall at the gym are the high rep, "I read this in a magazine" bros. If youre not focused on strength competitively, up to 8-10 reps can work, but it's not ideal, and those guys stall more, ime.
I agree with you entirely. I’m hitting a 365 bench, 700 squat / 700 dead, and I spend 80% of my time on triples, singles and overloads. My only time in 7+ rep range are dead load cycles which is like 20% of my training time in 2-3 months.
I'm 43 now. And with a decent base after 25 years of training, I find low reps triples, doubles, singles is where I can progress AND recover. When I rotate to volume training (3×10-15), I can't train much beyond 50% and expect to train much beyond 3 days/week.
@@TheBcoolGuy Im not on TRT yet ! Just supplements for now, will be doing my first cycle in about a month..Ive only been back into Bodybuilding for 2 years after a 26 year long break..Ive been training 3x as hard as when i was younger since gains come slower.., it payed off but feel like ive hit a wall..Im thinking Sustanon and Anadrol will get me over the edge..plan to do a single cycle once a year..
The strongest I’ve ever been in my life using 1 to 4 rep sets but now I seem to hit sort of a plateau so I will change things to the 5 to 8 area, tough on the cns also
Agree with this to 100%! Great source of information as always, although i think you could have touched on the CNS factor of training above 85% with low reps
I use Larry Pacifico 531.....you work up every week too either 5,3,1 in 3 week wave on power movements, then a lot of bodybuilding accessories afterwards
I am not so strong at all yet, so I most often perform sets of 6 - 8 reps, sometimes 5s. If I do less than 4 reps, then I reduce the weight a bit in the next set. I consider this gives me strength development and proper mechanical tension, rather than lighter weight like 8 - 12 that drain my muscles with hi-volume.
I'm 61, and have lifted since 16. I still throw in some triples on machines in gym every once in a while to to help build strength. But just one set out of 6 to 8 9n a chest day, and once a month.
I agree..I spent the first part of 2020 hammering lower reps and heavy weight every session..I would hit plateaus often and just grind my way through them ignoring my body..I ended up with a back and groin injury that set me back about 5 months..it has really been challenging to stay moving and stay motivated..The last 2 months I have been working up to 10 rep maxes on main lifts and when i reach them i add 10lbs and drop 3 reps and add 1 rep per session till I get to 10 again..I feel great,make small prs every week and I'm building some extra size to..it will be a long time before I fool with low rep work again..
I've been doing barbell deadlift sets of 5 reps as I was told this was best for this exercise to build strength as well as to blow up traps and other muscles, is this right? For all my other exerices I work in the 10 - 12 rep range, always to failure.
I am currently focusing hard on my bench. Day 1 = 1 set for 5 reps. Add 10 pounds for 4 reps. Add 10 pounds for 3 reps. Add 5 for 2. Add 5 for 1. If I hit all lifts next time I add 5 pounds to my first lift. This really helped to blow up my 1 rep max. Day 2 is another body part. Day 3 is pin press for medium weight. I alternate between low and high pin. Day 4 another body part. Then day 5 I do the same weight for 3 sets. 12,10, 8. Of course I have accessory work in the mix whether incline press, flyes, pullovers, etc. No scheduled day off. Kind of play that by ear but the changes in rep ranges and intensity seems to help with recovery. I have really been enjoying this routine.
Hello Steve. Just found your channel recently and you put out some great info. I’m 55 and have been in the gym most of my life since 15. Thanks for the motivational videos💪🏻
I do full body 3 days a week and on monday I do 5 sets of bench with 5,3,1,1,1 reps. All other excercises are in the 6 to 15 reps range (e.g. friday I do 4x8 on the bench). I do it because I want to hit my goal of 130kg bench so I want my body to be acustomed to low reps. Do you think this is reasonable? P.S. Of course I do my OHP, Rows, Squats, Pull ups etc. but I don't go below 8 reps for upper body and 6 reps for lower body excersices.
Yes. Very reasonable. If you want to get better at lifting a heavy weight for one rep, you have to lift heavy weight for one rep. It doesn't have to be a max single, just heavy. You could do 1@85%, 1@87%, 1@89%, 1@91%, 1@93%, 1@95% and then cycle back to week one at 85%
@@BeyondBedsideNursing I do the exact same thing.Few reps on the lift to be stregthened,and high reps on most everything else).Since at present I am still far from my bench goals,the pursuit of bench strength would seem to be ongoing.Still,high rep and volume work gets done with hammer,dumbells and cable work.You couldsay the same for squats,but unlike bench,super high rep work on squats does not seem to hinder max squatting.On the contrary,it helps.Deadlift is the other that can be peppered into a smart hypertrophy block,doing it super heavy and super sparingly on strange days,such as before your max benchpress,or supersetting with abs.
Hi Sir. What are your thoughts about my periodisation? 4 weeks of 3 x 12 light weight 4 weeks of 4 x 8 mid weight 4 weeks of 5 x 5 heavy weight Then on the next cycle, I’ll progress to a heavier weight. 4 weeks of 3 x 12 last mid weight 4 weeks of 4 x 8 last heavy weight 4 weeks of 5 x 5 new heavy weight Then on the next cycle I’ll start with the last heavy weight to do 3 x 12 then so on. I’m training for fitness and to look good. Not really body building. Just the right size for me.
What about doing high rep sets and then dropping reps but adding weight until about 6 reps maybe 5? Or trying a 1 RM after your sets? Is that ok? I'm fairly new, but doing well in gains.
Reload works best for me and only 2 workout days with 2 rest days in between. That way l can heal my joints and evaluate the meet at the same time while determing my strategy for the next meet. Kind of meditation for me, I need to regain mental power after a tough competition. Poorly explained , but if you are an experienced lifter you get it. Hope this can be at any help. Stay strong
thank you sir, my squat hit a huge platuea because i thought that the only way to increase strength was to do very low reps. Been taking a couple weeks off and now coming with a new mindset.
I’m pushing 315 lbs 4 sets at five reps, standing military press 135 lbs same thing. My squats were 405 lbs but I snapped the fuck out of my back so I splash in the 225 lbs or higher range. Can’t dead lift because of my back injury 😂 I’m scared.
I like a couple of heavy sets at the end of pyramids AND about 1/5 bench or squat days will have multiple sets of 3. Otherwise, probably 80%. Of my sets are 5-8 reps.
What is your opinion on using gear such as knee/elbow sleeves wrist wraps belts etc. In the context of preserving longevity when lifting heavy like 275 for bench or 315 on the squat. I know you advocate for using things like straps/versa grips for pulling as not to let grip limit back development and prevent elbow pain. Do you advocate the same for the other pieces of equipment for the avarage lifter?
Hi, I bench and squat 85% 1RM 4x4,80% 3x5, 75% 3x6 and 70% 4x 8 on a weekly basis. (sets x reps) Deads only 2x week roughly 3x5 Is that a reasonable approach to build foundation for compound movements? Guido
I use 4 rep sets on my heaviest bench for one very good reason. I mostly work out in my basement by myself with no spotter. It is a pain in the fucking ass to get out from underneath a barbell you cannot lift. Maybe once a week I do a bench where I could get six reps but stop at 4 to avoid this situation. I just want to expose my muscle to the heavier weight and then lower the weight to get my volume in.
Cool vid bro I do low reps and high I can only just push myself again after breaking my arm so kinda can't help myself trying to get the weight back up lol
Steve is coaching for me. He says the same thing in his coaching with you. Get a strong base. It works I shoot for 7 reps and if Im off then Im at 5 reps. If I shoot for 5 and get 3 then I'm in the danger zone. When I go high its 15-20 rep range.
Can anyone explain why it seems, and I think its universal for untrained individuals that the deadlift and squat can be built really high even to 400s using low volume and sets less than 5 reps, but bench seems to be something you really need a base for and train like a bodybuilder?
I've been training for a little less than 2 years and started at 15 years old, extremely skinny and weak. My Squat is now 315, Deadlift 375 (old pr, havent tested in a bit), and 205 bench. Do I still need to be training to build a foundation? I've recently been doing a lot of low rep work and doing max effort lifts. I weigh 170
Damn, I thought i was strong but after this video I am not so sure. I have working out for almost 5 years now and my records are: squat - 270lbs or 122kg, bench-press - 253lbs or 115kg and deadlift - 330lbs or 150kg and I've always weigh 74kg or 163lbs because I also play soccer 2 to 3 times a week. Am I weak or right where I am suppose to be guys? I know that if I weigh more I'll lift more but I don't want to get fat, aesthetics is everything to me.
The numbers are actually ok , but the soccer is killing your recovery so you probably won't be able to improve the numbers much. If you rest instead of playing soccer you can easily improve you numbers by 50% over a couple of years. The squat and deadlift even more. But soccer is great fun. Stay strong. CoachT
What is considered a reasonable strength base? Here are my max lifts (87kg, 6 ft 3): Bench: 137.5kg Squat: 157.5kg Deadlift: 200kg Overhead press: 77.5kg Would you say I'm ready to implement low rep sets? Thanks!
that's pretty strong, already....; if you want more strength, you could start working in triples; if you want more size, pick 3 sets to failure with 70%, should be good for 12 reps, then only 9, then 6 or 7 (last set to 'no reps left in tank', i.e., could not have gotten another!), or 3 sets of 10, last set as many as possible)
Mr. Shaw I was literally listening to this video as I was finishing my chest/tri workout. My max bench is 265 at 175 bw I did 135×14 to warm up then 185×8×5 225×4×4 would you suggest that I change anything on my flat bench routine?
try 135x10(not as much strength 'burned off' on warmup), 185 x6 (transition to working sets!) , 225x5,5,5* *=last set to near failure/AMRAP; I'm sure at your level you know when you are at that 'I don't think I can get another one' point, especially if no spotter!) Some days, skip the heavier 225, and do straight sets with 185 x10,10,10,10* (last set AMRAP!), or, 200 for 6,6,6,6, etc...
You nailed this one on the head Steve! I started working out at the age of 34 and will turn 37 in March. I wish I would have learned this when I first started lifting. I wanted to get stronger, so I constantly lifted under the 5 rep range and was always testing my 1 rep max and did so 5 days a week. Needless to say, I kept injuring myself, no matter how much I focused on form and I kept getting sick because my CNS couldn’t,t take it (I have a lung condition). I progressed well for a little while, then hit a brick wall and actually lost strength. Finally I started doing things differently, a couple of months ago. I am now working on power building x3 days a week. This way I can still go really hard and allow my muscles to recover. I am mostly doing compound movements in the 15 rep range, my strength is going up, I am building muscle, I am spending less time working out, I feel less fatigue during the day, and I am currently not suffering any injuries. As an added bonus, I can feel that I am recruiting muscles that I never did before (such as my chest in BP).
@@OMAR-vk9pi Broscience? Are you serious? They have their place with pushing yourself...but there's other ways to push yourself without trying to do 1 rep maxes. People want to bench 405 for 1 rep, but I would argue that trying to do 225 for 50 reps would be more impressive and safer. If you like lifting heavy..go for it...but I don't care about going super heavy anymore. It's not really needed.
@@OMAR-vk9pi In the end..it depends on your goals. Take Steve Reeves for example. His goal was hypertrophy and he got freakishly strong without the use of low rep sets. He was known for curling 100lb dumb bells on incline curls. Leroy Colbert said he never really lifted heavy. He stayed in the 70% of his 1RM and just added reps over time and built probably the standard for what bodybuilders would want to achieve. If your main goal is power building..low reps have their. place as well...it depends on your goals. I can care less what some people can bench or how much they lift..it's not a pissing contest.
But everything IS a weakness so I guess I'm covered.
Even Pearls out benches you.
I’m close to a 315lb Max bench - I’m 190 but want to be 180- need 20lbs more of strength - wish me luck guys
Good luck bro
Good luck my good sir!
Good luck bro
Be 250 and bench 400
How?
I don't try to do 1 rep max, or low rep sets. I'm in my 50s and just being consistently working out for not quite a year and half now. Being at my age, I have concerns, and fears of getting a long term injury. So, while I do go intense in my workouts, I try to stay between 10 to 15 reps on my sets.
Honestly, when I was a little younger I was stupidly going for the 1-5 rep lifting where I was using 90 percent upwards of my one rep max. And I wondered why I wasn't getting anywhere.
How many sets
Truth, "selfexperiencing" it.
Cycle.... that's the key component to workout success
Love the no bullshit. I found sets of 8 to be very effective at building muscle and increasing my bench. The growth was very rapid, my body weight went from 155 to 200 lbs but my bench progress slowed dramatically when my bench hit 265 for 8 reps and body weight stalled at 200. Maybe I need to eat more?
I just hit a 370 bench PR after failing twice in previous weeks. The dude spotting me had me perform a static hold with 420 for 10 seconds before attempting the press. 370 felt MUCH lighter than it ever had before… I think a video on the pros/cons of static holds would be an interesting topic
But it’s a mindset
Anything above 5 reps is cardio lol jkjk
Id say above 3
I 3
Haha I thought it was anything over 3
One thing which we have to consider is where we at are in our training. As a rule of thum,b hugely strong guys get away with low rep infrequent training and its obvious why. If a person can hit an 800lb deadlight for a triple they need maybe 10 days rest and they definitely are huge anyway at that strength level and they will get a huge amount of stimulation at such weight intensity.
But for most of us we are nowhere near this and we need volume to make up for our relative weakness. it’s a simple reality that even if you compare a lifter with 20 years experience, lifting 800lbs he is putting far more stress on his body than a guy who is lifting 350lbs with 5 years of training. Regardless of how many years of training you have under your belt the heavier, you lift the more stress and therefore growth on the body.
For someone who is huge and very strong then actually they need low reps and infrequent training for recovery whereas someone who is earlier on their weight lifting journey, they need more frequency and higher tradinng volume.
Volume, frequency, and intensity are inversely proportional!
I'm too lazy to do high reps. My mind gives up before my muscles do.
So I prefer 8 reps or less.
Get fitter then :) I notice when I push for more strength and try and gain weight to help me, I become lazy and struggle with reps above 6 lol but soon as I eat better and do a little cardio I perform way better and have no problem with 12 rep sets. I think in the long run this will benifit me. God help us all!!
Bro I relate so much to this when I do body weight training it requires so much reps my mind can’t cope with it
@@jordan75212I'm not fatigued, I'm just bored. Nothing to do with my "fitness"
@@UltimateHibz train your discipline
@@cei3642 any actual advice on how someone would train their discipline?? And how that would even help in this scenario?
Or do you just type nonsensical stuff and run away?
No offense but as a guy with a 400+ bench, 600lbs+ squat, and a 750lbs+ deadlift at 242. I have to disagree with you. Doing low reps has been the bread and butter of my training for most of my training. I believe low rep sets along with compensatory acceleration and full range of motion pause work is the primary reason for my strength. For me, High rep work is for when my goals/exercises are more sports specific like than general strength development or a deload slack day.
I think he means like doing them too often. Or guys doing it with slop form and ego
He wasn't talking to you.
Idk guys. Even as a late beginner I focused on heavy singles x triples. Just doing like 5+7 sets instead of the 3 sets I do now. Personally, I think his advice should be more focused on form quality, consistency, and exercise selection than anything. IME the ones who stall at the gym are the high rep, "I read this in a magazine" bros. If youre not focused on strength competitively, up to 8-10 reps can work, but it's not ideal, and those guys stall more, ime.
You built the base already
I agree with you entirely. I’m hitting a 365 bench, 700 squat / 700 dead, and I spend 80% of my time on triples, singles and overloads. My only time in 7+ rep range are dead load cycles which is like 20% of my training time in 2-3 months.
I'm 43 now. And with a decent base after 25 years of training, I find low reps triples, doubles, singles is where I can progress AND recover. When I rotate to volume training (3×10-15), I can't train much beyond 50% and expect to train much beyond 3 days/week.
Im 52 and squat close to 700lbs for 10 reps, 22 inch arns and train 6 days week..You sound like an old man ,dude
@@michelrood2966 Dude, you've gotta hook us up with your TRT clinic!
@@TheBcoolGuy Im not on TRT yet ! Just supplements for now, will be doing my first cycle in about a month..Ive only been back into Bodybuilding for 2 years after a 26 year long break..Ive been training 3x as hard as when i was younger since gains come slower.., it payed off but feel like ive hit a wall..Im thinking Sustanon and Anadrol will get me over the edge..plan to do a single cycle once a year..
@@michelrood2966 🤡🤡🤡
@@hardikkashyap5525 Your mom is the 🤡
The strongest I’ve ever been in my life using 1 to 4 rep sets but now I seem to hit sort of a plateau so I will change things to the 5 to 8 area, tough on the cns also
Agree with this to 100%! Great source of information as always, although i think you could have touched on the CNS factor of training above 85% with low reps
He didn't put any kind of argument for his claim.
I'm doing 8 x 2..3 for now. D. Hepburn style + sets of 'pump sets' @ -10%.
I use Larry Pacifico 531.....you work up every week too either 5,3,1 in 3 week wave on power movements, then a lot of bodybuilding accessories afterwards
Did Larry Pacifico have a 531 program? Do you mean Jim Wendler?
I am not so strong at all yet, so I most often perform sets of 6 - 8 reps, sometimes 5s. If I do less than 4 reps, then I reduce the weight a bit in the next set. I consider this gives me strength development and proper mechanical tension, rather than lighter weight like 8 - 12 that drain my muscles with hi-volume.
RIGHT ON. It takes YEARS. At least 275 bench, 315+ squat, 405+ deadlift. programming correctly.
Cycle your intensity. 👍
Those numbers are not bad...but going past those numbers...that’s when the hard work begins!
@@OfficerMannyPlifts Exactly
275 bench is a lot harder to hit than a 315 squat, and 405 deadlift.
Squat and dead I hit years ago. Not much progress since though.
But I recently hit a 225 bench. That was hard work.
Juggernaut Training System is the way to go.
I'm 61, and have lifted since 16. I still throw in some triples on machines in gym every once in a while to to help build strength. But just one set out of 6 to 8 9n a chest day, and once a month.
I like the way the Barbell Medicine crew says it... At a certain point, continued work at too high of an intensity is testing, not building, strength
I spent years working in low rep ranges, I was stronger, but I didn’t even look like I lift. Made the change, and finally have some size.
What do you think about Waterbury method of heavy 3 reps by 8 sets?
Very good information. What I usually do is 4 week mesocycles: week 1 (3x10@75%), week 2 (3x5@85%), week 3 (3x3@90%), week 4 deload.
And you add the weight the next cycle?
Sounds like you’re kinda sorta on the same page with Rip here
I agree..I spent the first part of 2020 hammering lower reps and heavy weight every session..I would hit plateaus often and just grind my way through them ignoring my body..I ended up with a back and groin injury that set me back about 5 months..it has really been challenging to stay moving and stay motivated..The last 2 months I have been working up to 10 rep maxes on main lifts and when i reach them i add 10lbs and drop 3 reps and add 1 rep per session till I get to 10 again..I feel great,make small prs every week and I'm building some extra size to..it will be a long time before I fool with low rep work again..
I've been doing barbell deadlift sets of 5 reps as I was told this was best for this exercise to build strength as well as to blow up traps and other muscles, is this right? For all my other exerices I work in the 10 - 12 rep range, always to failure.
Deadlifts alone are not optimal for traps, but I’d say a 5x5 for the deadlift is great
Just be careful: reaching failure on every set is fine, but just if you can recover well
I think the problem with low rep sets for most is just that when people go low rep the tend to break form down and don’t properly do the exercise.
MI Powerbuilding 531 is working for me at age 64.
Low reps was not.
Thanks Steve!
I'm 58, so I try to stay at 5 reps and above, save for maybe a monthly heavy triple...
I am currently focusing hard on my bench. Day 1 = 1 set for 5 reps. Add 10 pounds for 4 reps. Add 10 pounds for 3 reps. Add 5 for 2. Add 5 for 1. If I hit all lifts next time I add 5 pounds to my first lift. This really helped to blow up my 1 rep max. Day 2 is another body part. Day 3 is pin press for medium weight. I alternate between low and high pin. Day 4 another body part. Then day 5 I do the same weight for 3 sets. 12,10, 8. Of course I have accessory work in the mix whether incline press, flyes, pullovers, etc. No scheduled day off. Kind of play that by ear but the changes in rep ranges and intensity seems to help with recovery. I have really been enjoying this routine.
Sounds like Bromley...love it
Stick to MAX OT TRAINING of 4 to 6 Reps at 85% 1rm. That is TRUE POWER BUILDING.
Who will be 'bigger' after 1 year....; person doing 5 sets of 4-6 reps, or person doing 4 sets of 8-10?
Broke the ‘less than 5 reps’ rule! In heavy benches ( well, for me!), got 6 reps, then only 5, then (shocker!) only 4! :)
Hello Steve. Just found your channel recently and you put out some great info. I’m 55 and have been in the gym most of my life since 15. Thanks for the motivational videos💪🏻
I do full body 3 days a week and on monday I do 5 sets of bench with 5,3,1,1,1 reps. All other excercises are in the 6 to 15 reps range (e.g. friday I do 4x8 on the bench). I do it because I want to hit my goal of 130kg bench so I want my body to be acustomed to low reps. Do you think this is reasonable?
P.S. Of course I do my OHP, Rows, Squats, Pull ups etc. but I don't go below 8 reps for upper body and 6 reps for lower body excersices.
Yes. Very reasonable. If you want to get better at lifting a heavy weight for one rep, you have to lift heavy weight for one rep. It doesn't have to be a max single, just heavy. You could do 1@85%, 1@87%, 1@89%, 1@91%, 1@93%, 1@95% and then cycle back to week one at 85%
@@BeyondBedsideNursing I do the exact same thing.Few reps on the lift to be stregthened,and high reps on most everything else).Since at present I am still far from my bench goals,the pursuit of bench strength would seem to be ongoing.Still,high rep and volume work gets done with hammer,dumbells and cable work.You couldsay the same for squats,but unlike bench,super high rep work on squats does not seem to hinder max squatting.On the contrary,it helps.Deadlift is the other that can be peppered into a smart hypertrophy block,doing it super heavy and super sparingly on strange days,such as before your max benchpress,or supersetting with abs.
Hi Sir. What are your thoughts about my periodisation?
4 weeks of 3 x 12 light weight
4 weeks of 4 x 8 mid weight
4 weeks of 5 x 5 heavy weight
Then on the next cycle, I’ll progress to a heavier weight.
4 weeks of 3 x 12 last mid weight
4 weeks of 4 x 8 last heavy weight
4 weeks of 5 x 5 new heavy weight
Then on the next cycle I’ll start with the last heavy weight to do 3 x 12 then so on.
I’m training for fitness and to look good. Not really body building. Just the right size for me.
What about doing high rep sets and then dropping reps but adding weight until about 6 reps maybe 5? Or trying a 1 RM after your sets? Is that ok? I'm fairly new, but doing well in gains.
After a powerlifting meet do you suggest taking a week off or working out but at very low intensity like a deload
Reload works best for me and only 2 workout days with 2 rest days in between. That way l can heal my joints and evaluate the meet at the same time while determing my strategy for the next meet. Kind of meditation for me, I need to regain mental power after a tough competition. Poorly explained , but if you are an experienced lifter you get it. Hope this can be at any help. Stay strong
thank you sir, my squat hit a huge platuea because i thought that the only way to increase strength was to do very low reps. Been taking a couple weeks off and now coming with a new mindset.
Word.
I’m pushing 315 lbs 4 sets at five reps, standing military press 135 lbs same thing. My squats were 405 lbs but I snapped the fuck out of my back so I splash in the 225 lbs or higher range. Can’t dead lift because of my back injury 😂 I’m scared.
I like a couple of heavy sets at the end of pyramids AND about 1/5 bench or squat days will have multiple sets of 3. Otherwise, probably 80%. Of my sets are 5-8 reps.
My quads blew up by alternating from low to high reps..Theres guide, everbody is different
I do 225 for 8-13 reps then 250 /5 ,280 /3 , 315/ 1 more reps on the way down for bench
I have been lifting for almost 20 years and in my opinion you give one of the best if not the best training advice on social media!
I added over 100 lbs to my bench press in 7 months using low rep sets in depends on the person
I make more progress when I increase the weight in a set of 10-20
Built a ton of muscle and strength using nothing but sets of 3.
What is your opinion on using gear such as knee/elbow sleeves wrist wraps belts etc. In the context of preserving longevity when lifting heavy like 275 for bench or 315 on the squat. I know you advocate for using things like straps/versa grips for pulling as not to let grip limit back development and prevent elbow pain. Do you advocate the same for the other pieces of equipment for the avarage lifter?
Hi, I bench and squat 85% 1RM 4x4,80% 3x5, 75% 3x6 and 70% 4x 8 on a weekly basis. (sets x reps)
Deads only 2x week roughly 3x5
Is that a reasonable approach to build foundation for compound movements?
Guido
I use 4 rep sets on my heaviest bench for one very good reason. I mostly work out in my basement by myself with no spotter. It is a pain in the fucking ass to get out from underneath a barbell you cannot lift. Maybe once a week I do a bench where I could get six reps but stop at 4 to avoid this situation. I just want to expose my muscle to the heavier weight and then lower the weight to get my volume in.
Hips and gluts and all that happy horseshyt!!! I love you brother!!! Leg presses are my next favorite over deadlifts
If the reps are paused ×5 they aren't really low because of the pause at the bottom? Eg 5 paused bench is not really a low rep range.
Great video
Always good content, much appreciated…hope you are doing well
So we shouldn't be doing for example 8 sets of 3 with 3min rest?
Cool vid bro I do low reps and high I can only just push myself again after breaking my arm so kinda can't help myself trying to get the weight back up lol
Do you have any experience with teres major/ minor weakness/ discomfort on bench press?
Steve is coaching for me. He says the same thing in his coaching with you. Get a strong base. It works I shoot for 7 reps and if Im off then Im at 5 reps. If I shoot for 5 and get 3 then I'm in the danger zone. When I go high its 15-20 rep range.
Can anyone explain why it seems, and I think its universal for untrained individuals that the deadlift and squat can be built really high even to 400s using low volume and sets less than 5 reps, but bench seems to be something you really need a base for and train like a bodybuilder?
Perhaps the people that don't need a base for stuff like squats and deadlift is because they are heavier like 200-300+lbs?
I was taught this is the best way to build strength in powerlifting
At what % of my 1rm should I start my 3x8 rep goal system at?
Glad I found this channel such good info deserves way more subs
I've been training for a little less than 2 years and started at 15 years old, extremely skinny and weak. My Squat is now 315, Deadlift 375 (old pr, havent tested in a bit), and 205 bench. Do I still need to be training to build a foundation? I've recently been doing a lot of low rep work and doing max effort lifts. I weigh 170
As long as your progression is linear youre still a "beginner"
So milk it brooo and do volume training afterwards
Intensity day. Volume day.
Damn, I thought i was strong but after this video I am not so sure. I have working out for almost 5 years now and my records are: squat - 270lbs or 122kg, bench-press - 253lbs or 115kg and deadlift - 330lbs or 150kg and I've always weigh 74kg or 163lbs because I also play soccer 2 to 3 times a week. Am I weak or right where I am suppose to be guys? I know that if I weigh more I'll lift more but I don't want to get fat, aesthetics is everything to me.
The numbers are actually ok , but the soccer is killing your recovery so you probably won't be able to improve the numbers much. If you rest instead of playing soccer you can easily improve you numbers by 50% over a couple of years. The squat and deadlift even more. But soccer is great fun. Stay strong. CoachT
@@thomashald6750 Thanks man, I also need to weigh more to be able to lift more.
I never do less than five reps in anything due to the increased risk of injuries. I’m 46 years old.
@@SOC-ir6im Glad that you haven’t had injuries. However, heavier weights, which is the case with lower reps is always higher risk.
I think I needed to hear this.
great video. I am in the base building phase and its good to hear all these things.
What is considered a reasonable strength base?
Here are my max lifts (87kg, 6 ft 3):
Bench: 137.5kg
Squat: 157.5kg
Deadlift: 200kg
Overhead press: 77.5kg
Would you say I'm ready to implement low rep sets?
Thanks!
Great numbers. If you are in a caloric balance now, try a daily surplus of 500 calories a day , and you will see your numbers go up fast. Stay strong
that's pretty strong, already....; if you want more strength, you could start working in triples; if you want more size, pick 3 sets to failure with 70%, should be good for 12 reps, then only 9, then 6 or 7 (last set to 'no reps left in tank', i.e., could not have gotten another!), or 3 sets of 10, last set as many as possible)
Thanks 🤘🏼
Thanks for the information 🙂
Mr. Shaw I was literally listening to this video as I was finishing my chest/tri workout.
My max bench is 265 at 175 bw
I did 135×14 to warm up then
185×8×5
225×4×4
would you suggest that I change anything on my flat bench routine?
My 2 cents is change the 185 rep scheme seems too low intensity to be doing sets of 5 seeing as you're capable of doing 225 4x4
try 135x10(not as much strength 'burned off' on warmup), 185 x6 (transition to working sets!) , 225x5,5,5* *=last set to near failure/AMRAP; I'm sure at your level you know when you are at that 'I don't think I can get another one' point, especially if no spotter!) Some days, skip the heavier 225, and do straight sets with 185 x10,10,10,10* (last set AMRAP!), or, 200 for 6,6,6,6, etc...
Thanks for a straight up answer 🤙🏻
After long 2 weeks of lockdown, i want to try starting strength 3x5 program. See how my body respond to it
I like doing heavy deads occasionally in sets of 3, but that's it. Once a month or every 6 weeks maybe. But it would wreck me to do that weekly.
I'm now forty years old my strength sets are now 8 reps.
There not really strengh sets are they?
Would you say 8-10 is medium and 11-20+ is high reps?
medium is 6--12
@@Han-nk3io Thanks man!
Good video.
Awesome
I’ve had massive growth doing sets of 50-100 on one exercise at the end of every workout. It’s no joke
Bro I see you everywhere, and I see those gains!
Sets of 100 are reputed to be awesome for weak points so I guess you can build strong points too
You nailed this one on the head Steve!
I started working out at the age of 34 and will turn 37 in March. I wish I would have learned this when I first started lifting. I wanted to get stronger, so I constantly lifted under the 5 rep range and was always testing my 1 rep max and did so 5 days a week. Needless to say, I kept injuring myself, no matter how much I focused on form and I kept getting sick because my CNS couldn’t,t take it (I have a lung condition). I progressed well for a little while, then hit a brick wall and actually lost strength.
Finally I started doing things differently, a couple of months ago. I am now working on power building x3 days a week. This way I can still go really hard and allow my muscles to recover. I am mostly doing compound movements in the 15 rep range, my strength is going up, I am building muscle, I am spending less time working out, I feel less fatigue during the day, and I am currently not suffering any injuries. As an added bonus, I can feel that I am recruiting muscles that I never did before (such as my chest in BP).
Low rep sets may lead to injury...so it's not really worth the risk.
Bro scienceee
@@OMAR-vk9pi Broscience? Are you serious? They have their place with pushing yourself...but there's other ways to push yourself without trying to do 1 rep maxes. People want to bench 405 for 1 rep, but I would argue that trying to do 225 for 50 reps would be more impressive and safer. If you like lifting heavy..go for it...but I don't care about going super heavy anymore. It's not really needed.
@@OMAR-vk9pi In the end..it depends on your goals. Take Steve Reeves for example. His goal was hypertrophy and he got freakishly strong without the use of low rep sets. He was known for curling 100lb dumb bells on incline curls. Leroy Colbert said he never really lifted heavy. He stayed in the 70% of his 1RM and just added reps over time and built probably the standard for what bodybuilders would want to achieve. If your main goal is power building..low reps have their. place as well...it depends on your goals. I can care less what some people can bench or how much they lift..it's not a pissing contest.
@@rocketeightyseven1823 too much volume is more likely to lead to injury then lifting heavy
First
I need boyfriend 💋💋💋💋💋💞💞💞💞
you build a strength base by doing 5s. Wtf are you saying here? You want them doing "high reps for tone" or some BS?
Why don't you actually STFU and watch the video? Does it look like he trains for tone?
It's been 4 months since I've started working out , I'm all natural and I bench 385 lbs .Ps(check out my bench press videos on my channel).
Lies
Congratulations? 🤷🏻♂️
@@ulriksbiceps390 you can check out my bench pressing videos on my channel.
@@flabio7074 thanks
Wired flex but ok
Having done many cycles of strength and teating, ive noticed i personally get the best balance between recovery and strength progress between 75-80%.
Oh yeah. Do you love me? 😍💋 💝💖❤️
Always
@@satinderjit4 Dude it's a bot lol
@@murderousmayhem6362 dude he’s obviously joking lol
@@OMAR-vk9pi Idk man there's some seriously sad people on social media these days, he could be one of em🤔