@@MrFairworld I'm not really sure where you're coming from with this statement. Many people who have trained for years who cannot Squat or DL 315 or only could after many years, are still likely in the Novice Phase of their strength, regardless if it took years of working on their "physique" or whatever they're doing to get to those numbers. That being said, most people in the strength world would consider a Novice to be anyone who can make workout to workout, or week to week STRENGTH gains. I'm 180lbs and in my first 4 months or so of strength training I made WEEKLY linear gains beyond 315 for 3 sets of 5 on DL and right up to around 300 for 3x5 on Squat (I started around 185 for 3x5 on both lifts and increased 5-10lbs weekly). My friends have seen similar success. He's talking about doing 315 for DOUBLES. So yes, these are novice weights if you program correctly. Especially if you're weighing 200+, there is no reason aside from well below average genetics that you can't see weekly linear gains on Squat and DL up to 315. If you've ever done a Novice Linear Progression or if anyone you know has ever done an NLP and also gained weight while doing so (I weighed about 155 when I started, 180 after around 4 months and maintained 180-185 ever since) then you would see that 315, is in fact, a novice weight in the strength training world for a high % of athletes. The only other real exceptions would be for lightweight and/or female lifters. Obviously if you weigh 155, then squatting 2x your bodyweight for reps would not likely occur in your novice phase. If he was specifically talking about Bench Press I would agree as a very low % of lifters, especially those who don't weigh a significant amount, would see 315 for doubles on Bench in their novice progression, but I don't think that is the case. If it took you many years to reach these numbers, or if you have not reached these numbers, then you either did not do, or should be doing a Novice Progression
How long should we rest in between each warm up sets? Also how long should we rest when we are about to go from warm up set to working set? Lastly how long should we rest in between each work sets?
My Calgary barbell routine: - click video - click thumbs up - check their channel to see how far they're from 10k (only 13 more now!) - go back to the video - watch it - rewatch old videos until I'm ready to whipe
Warm ups are àlways auto regulated, Feeling good bigger jumps, less set's, less reps, conserve energy it's going to be a good session. Feeling tight and sore more, I'll repeat warm up set's until they feel good.
This is very good advice, it's also possible to work-out slight niggles that occur during the early phase of the exercise using this technique. As a person who has had lower back problems in the past i also make sure i do at least 1x20 rep set at low to medium weight to mild discomfort before i start climbing to more serious weights, if i ever neglect to do this my lower back problems tend to reappear.
Thanks for this useful info!! I do heavy Bench and Heavy Squats in the same day (Hepburn), do you recommend following this warm up routine for each one of those exercises?
If I am doing this warm up for bench press, how many sets will I be doing with the weight that I have worked up to? For example, I can do 12 reps with 185 lbs. How many sets would I do with that 185?
Is it alright for the back to ache a little or feel a little discomfort in the lower back after a heavy session of deadlifts and squats ? And to how much extent is form breakdown allowed when you're lifting near your maximal effort ? Some visual examples would be appreciated. Thanks in advance Bryce and btw congrats on being named by Candito as one of the best lifting RU-vid channels out there :)
I currently squat 780 lbs for a 1RM (Not super impressive, weight is 270ish) I do empty bar x 10 135 x 8 225 x 6 315 x 5 405 x 3 495 x 1 Then working sets.
@@henryarnold972 Did bench only bc reworking sq/dl pattern. Kg: 102.5/107.5/112.5 (failed last). Was really fun and was with close grip. Now going wider to cut more rom since arms are short and take advantage of decent arch. Got second in bench portion because my friend cut mad weight, but he has been training 10 years.
I would likely only use this for your comp lifts. You can get away with less warmups on lower priority movements (generally) because they are later in the session and have lower absolute loads
What if you are warming up for a secondary movement? For example: pause squats, at what point do you start pausing your reps? Or does your entire warm up consist of pauses?
so I will finish one deadlift session in 20 mins maybe more and they also suggest that you should spend around 40 mins in the gym otherwise your body starts to release cortisol.