As an Olympic lifter, I can tell you that the baseline-level of perfectionism one has to have to both compete in and succeed at Olympic lifting is significantly higher than that of powerlifting. Due to a number of varying elements: speed qualities, positional variances, technical flaws, absolute strength, etc... the amount of day-in-day-out focus on being absolutely perfect with every repetition is higher in weightlifting (for obvious reasons) and I think that draws a vary particular type of person to the sport. Someone who is highly motivated, highly analytical, and also highly critical of their own performances. So, I think what you're seeing is not necessarily that weightlifting makes people unhappy, but rather that unhappy people are drawn to weightlifting -or, at least more so than they are drawn to other strength sports- because it plays to the internal strengths of an inherently unhappy person.
@@IncredibleGrim Actually you don't have to go to the Olympics to be called an olympic weightlifter. There's a sport called olympic weightlifting so if you compete on your local meet you can afford yourself to be called as such.
Having weightlifted for over 8 years you’re spot on. Weightlifters in general take pride in self loathing. It’s one reason I needed to be more general. I’m already neurotic, I need things that chill me out, not stress me more. Lol.
12:10 How should we program singles into our current programming? Should we do a single of say rpe 6 before our first working set? how many times a week?
I’ve been taking 1 workout/month to dedicate to working up to a single and then doing my usual rep work at ~75% what I normally do. For the heavy compounds of course - just the BDSM lifts. I’ve been putting on size pretty decently (4lbs in the last 2 months) and my strength has at the very least stayed consistent if not increased.
Conjugate training has by far been the best gains with lowest injury I've had in my life. High specificity periodization has snapped me up damn near everytime I try it again.
@@gojira444 I've posted the link multiple times here and it keeps getting deleted. Idk wtf is up with that. Anyway you can go to their site and just keyword search it.
As a weightlifter, I think the gym environment can play a big role in how much training can wear on you. My club is an overall pretty positive and encouraging environment. It's for sure not a sport for the faint of heart, but it also super fun and rewarding at times. I think what you need to be successful in Weightlifting is being VERY comfortable with failure. Very honestly comfortable with failure, day in and day out. It's a much longer process to see the fruits of your labor. It's what makes the progress that much more gratifying when things go right. I love it. Powerlifting can feel like just going through the motions while weightlifting feels like you're cultivating a new skill while also getting that same gradual progress of powerlifting. They're both great and empowering sports though. What I'm getting at is that lifting heavy stuff is great no matter what route you choose to do it through.
The whole section from 18:00 onwards is so valuable and where I most often see people mess up/fail to understand why they can't supercompensate from their training to a max out attempt.
I used to just do the prescribed sets and reps of supplemental variation exercises. With 531, I used to either do ~50% tm 5x10 or first set last 5x5 like a robot. This is fine for gaining some volume, but I wasn't pushing myself or really gauging my progress in the lifts. But then I switched things around and started to do amraps and other easy-to-measure progress schemes which made the supplemental exercises actually more fun to do AND helped to boost my main lift even more than sticking with a prescribed weight, set, rep scheme.
@@Nick-dq5fo Right not I'm not using percentages and just increase weight periodically. I just did 325 2" deficit deads for a 10 rep amrap (i maxed out at 315 2 weeks prior) followed by 3 sets of 5 reps. Deadlift Training Max is 380.
Did you do something like Strongerbyscience's template programming (ie AMRAAP, followed by sets at half of that rep count)? Based on your reply to the other comment I'm curious to know as someone who sucks at gauging exertion, haha
@@sdcard08 Never heard of Stronger by Science. I do the AMRAP thing mostly because I enjoy lifting to of very near failure (and studies show it's the best way to get stronger provided you don't get injured) and it allows me to gauge progress easily. The subsequent sets at lower reps is just for extra volume.
A lot of the "normal" peaking protocols and rules we became accustomed to came from yesteryear's heavier lifters in and on gear. It became the norm because it was the most widespread and easily accessible information out there.
I don't understand a lot of this that well... And I've been training 2-5 years! Could Mr Candito do an idiots guide to programming with diagrams or numbers on screen
I've been listening to this guy for years as a person who just casually goes the the gym every once in awhile and I agree with you. You know he's giving the best detailed explanation but I don't know over half the terminology. I just looked up what periodization in training is and even that got me a little confused.
The sad weightlifter stereotype seems so true. The Hybrid Unlimited podcast talked abt this with Hayden and Sonny Webster and they said it’s v true for a lot of lifters lol
a) Thicker diameter so harder to grip b) far stiffer, so there is nowhere near as much "slack" to pull out of the bar, resulting in a lower starting position which is less mechanically efficient. c) competition plates are thinner, resulting in less moment arm between the hands and the outermost plates, resulting in the same thing as part b, with less flex on the bar before starting the lift, again forcing you to start the pull from the actual bottom. d) "tik tok" deadlifts are often done with figure 8 straps that cause the bar to sit an inch or two lower in the hands, again reducing the range of motion and increasing the mechanical efficiency of the starting position
I normally think that Jonnie makes some good points and is well-researched but I think the comments this time on weightlifting are a bit misinformed. Sometimes analogies are the best illustrator. I've always seen powerlifting as playing pop songs on the guitar, and weightlifting as playing classical concerts on the piano (with similar elements of elitism observed in their respective comparisons). Playing something like despacito on the guitar is immediately accessible to most people both as a performer and as a listener. Sometimes pop songs are tough to get right or have pretty tough technical requirements, but more often than not showing up every day and making small-medium adjustments to your practice is enough to see a perhaps jagged but roughly linear improvement over the long term. However, they often have nowhere near the technical demands of a difficult piano piece that often you have to study in intense conservatory settings under strict instruction to get right. This almost always demands many hours a day in practice rooms in isolation pursuing perfection on thousands of tiny things, many of which might individually be indistinguishable to a listener but as a whole make a massive difference to a performance. It's probably in situations like these that outwards looking in people might wonder why they do this to themselves if they seem so "miserable" all the time. But sometimes the toughest things that have the hardest journeys also have the biggest payoffs. The two sports attract different kinds of people. I've found in weightlifting, people are much more happy in the pursuit of perfection where the day-to-day might be frustrating and mentally very demanding. However, I think it's a grave mistake to say that the people themselves are miserable.
wanted to thank you for all the great advice and your 6 week PL program. started competing again after a 2 1/2 year break and put 118 lbs on my total following your program. Edit: wanted to comeback after hitting 500x3 with a previous PR of 495x2 and say thanks again
I don't think it will be true. If he said 50% of gym goers if they didn't give a **** about putting on fat and getting on the sauce then I'd say definitely. Without the sauce then I'd say maybe but the gym is a self selecting environment, so even if 50% of gym goers could hit 500 this doesn't equate to 50% of the population. People who just plain suck at strength training may not give it much of a go if they even have any interest in the gym at all. The people that remain in the gym are generally going have a greater aptitude for strength training.
From personal experience and observation, I think overestimating RPE during volume work (25-60 rep sessions) is normal and probably fine. I squatted 275 for 17 after hitting it for a 5x6 the week prior - but I was still pretty fucked up from the 5x6 and the 17 rep set was a fat PR I built up to with exclusively sub max work. I see the same thing with other lifters. So it seems to me sub-max work during phases of volume is fine or maybe optimal. Someone else lmk what they think
If it's working for you, that's great, but based on my training experience, a 5x6 won't do anything for me unless it's 10RM or heavier. 5x6 at 17RM is not much more than I do for a deload workout.
@@lukeg378 I might be unique, or Im adapting quickly. You also maybe be underestimating your 10rm My 20 rep max is 77% of my best 1rm. So Im really weird.
My college the university of northern Iowa has a really strong oly culture and from the guys I’ve talked to that have gone to nationals and the Arnold the fact it’s a more unpleasant training makes the triumphs feel better. It’s also partially the old school oly elitism of “it’s the more difficult strength sport for the hardest workers” which leads to a lot of guys getting burned out and totally stopping after a year or two.
But I have multiple session 2x a week. Let's say I did 3x5 75% on a lift my first workout. The second workout of the week Should I do 3x5 75% too or go lower for recovery? And how much lower? Did you answer this question or am i dumb?
new Candito 7 Week Program which I can then fill with Weightlifting Movements as Accessories and get my Deadlift up 50kg in half a year again. goooooooooood
Any time i come off injury or sickness or any other prolonged break from training the very first thing i do is i run a few weeks of working up to a 1 rep max and doing backoff sets. Every week I'll try to hit a new 1rm and also improve the backoff sets. After a few weeks you find your true strength and can hop on a program.
Let’s say I want to do weekly singles but also progress a top triple. Do I do this on the same day even if the single is @6 and the triple @8? Do I just use the same or very similar weight for both? Or do I just move the light single to the secondary day?
Hi Johnny. Where can I find out more about the described horizontal closing of the chin up. Never heard about that stuff and I am really interested in it.
Love the video Johnnie! Keep em comin; you’re a trove of knowledge treasure m’lord. About weightlifting. Def think it has a higher potential to make you frustrated but I think that’s simply due to higher demands for true skill acquisition and mastery than powerlifting. Couple your inability to get things right with high competitive drive and you get frustration. Almost like golf. Very enjoyable sport but people get so mad they throw their clubs lol. Once you’ve got the skill down it truly is so fun to just teleport under heavy weights you don’t know if you can lift or not. Very exhilarating and of course the constant building of strength and muscle gains still exists like in powerlifting. It’s also a good pursuit to learn to cope with anxiety and disappointment while learning to control your mental state and have a positive outlook in life despite setbacks. It’s just not easy to do that and takes some serious mental conditioning. First step is stop thinking you’ll make it to the Olympics lol. Just enjoy the process of self-mastery!
Low bar is where I get to HIP DRIVE(activating the posterior chain for hip extension) and that's important to me. Activate the most muscle and move the most weight and build the most strength. it's exactly what I'm in the gym for.
About the CNS fatigue from singles. When people say they are more fatiguing, do they not mean it is more fatiguing compared to the stimulus it is giving you because of lower volume? I don't think they mean 1 single is more fatiguing than 1 triple for example, though I could be wrong.
Yes, I usually hear about CNS fatigue in the context of stimulus-to-fatigue ratio. However I also believe that a lot of what people say is CNS fatigue really is something else, like maybe core muscles fatigue. I don't think the current science on CNS fatigue fits with what lifters usually attribute to it.
Im not american so Idk about US weightlifting but from my perspective, the sport of weightlifting has a much higher barrier to entry than other sports and making progress is extremely hard which tends to weed out the normies who do it casually. The people that go on to lift for years without giving up tend to be diehard weightlifting nerds who take the sport very seriously even if they're not that talanted.
