A thing most people don't think about either is that you don't need to increase load or reps every week. If 3x10 @315 was all-out, all you could do. Then repeating that 1 week later will still be a big stimulus, and for several weeks down the road even. Then when it has gotten too easy, it's easy to increase the load and repeat the process.
This is absolutely true. I found myself repeating 3x6 at 315 for like 4 weeks lately for a serie of reason as it was constantly around rpe 8/8.5 Then one day it suddenly felt like rpe 6 😂
My thought is: if 3x10 @ 315 lbs is all out max effort, then the fatigue from that could affect other lifts/performance for subsequent sessions adversely. Wouldn’t it be beneficial to work up to that instead then Deload? So for example, instead of starting at 315, maybe 285 3x10 295 3x10 305 3x10 315 3x10 Deload Restart at 295 3x10
@@Inzane8 30 pounds lighter could be too much of a drop. U could literally have 5 6 reps in reserve in 1-2 sets. 295 300 305 315 315 deload seems more like it.
@@secondthought2 it was just an example, and the week to week increases would be lift-dependent. The point is, you can still gain a positive strength or hypertrophy adaptation using submaximal loads, and also manage fatigue. By starting out with a lower RPE and progressively getting closer and closer to RPE 10, you could have more weeks of productive training. Alternatively, if you start off at 315 3x10, and do that for four weeks straight, you will likely see good results there too, but the RPE will eventually get lower as the weeks go by. It’s kind of the reverse. This may be very individual, but I know that if I start off a mesocycle going to rpe10, the fatigue that is generated is going to adversely affect my training for subsequent sessions. Building UP to RPE 10 at the end of a meso cycle has personally been way more sustainable.
I've been training "passively" this whole time. It's the intuitive way for me and I can say that with certainty because I've only ever followed my own routine, built upon and steadily improved based on experience and studying videos like this one.
I'm the same, people ask what I do and ask all I can really tell them is follow some basic principles and above all consistency. Precalculated metrics on progression don't take into account variable factors of life. I will say running a program can help beginners or a type of person that feels unconfident in intuitive progression.
The “same weight until it’s easy” is how I trained my nephew to make sure he was actually stronger before pushing weight up. It worked extremely well and he never got injured or joint pain etc.
I'm 58, been lifting for over 30 years and this what I've come to. I feel like this type of training is what I'll be doing from here till the end, whenever that is. Paying attention is key. After all these years, lifting has become my yoga. Mind, body, spirit.
These are the videos I subscribed for. Back when you had like 10k subs I ran into a video of you doing your thing on the white board and your explanation of concepts is so well done. Golden content, man. Seriously, great job and thank you.
This is great for maintaining specificity on a single lift while trying to focus more aggressively on another lift. Keeping heavy squat touches in while blasting bench
Do you think static progressions are the original progressions? If you think about early equipment you could not easily adjust it by 5 pounds, it was usually large jumps which forced people to train at a light weight until they can do so many that they were able to then make the jump to the heavier weight.
This is why I love the Bulgarian method. You take what you have in the day. I remember squatting 6 days a week, and never feeling sore or tired after, and still managed to put massive amounts of weight on the bar. Sometimes I'll you need is proper stimulation frequently.
Hey, I'm new to the channel and a non-native english speaker (or listener, in this case) and I just wanted to say: I really appreciate this videos und your crispy english. Even for us over here it's no problem to understand the theories and follow your thoughts. Really looking forward to learn more. Cheers from Belgium.
This info comes at a great time for me. I run a small group program with some people from the general population and have been looking into methods such as step loading to ease up on some of the more aggressive approaches.
The RPE static progression sounds a lot like Easy Strength from Dan John and Pavel. (Just sayin, Dan is pretty open to podcast interviews if you ever want to flush it out some. It would be really cool to see you guys kick around some ideas. Especially since his new Easy Strength book is coming out this fall.) In regards to the old Conjugate template you mentioned. It sounds like it might be similar Rogozhkin's system that Pavel wrote about in Power to the People Professional. It is Conjugate with a HEAVY emphasis on recovery and works in a Heavy, Light, Medium, Light, Heavy cycle.
This is one of the best explanation I have ever heard of the concept of "progressive loading" as opposed to "progressive overload" I firstly heard it explained from the Mike T and the guys at barbell medicine but it was over a very long podcast which obviously touched many many points and was more drawn out, while your explanation was as always coincise and straight to the point. I honestly feel the use of anchor sets is a game changer for the intermediate lifter, especially if you come from a NLP background like starting strength etc. Great work as always Alexander 💪💪
What do you think of applying a wave loading progression on top sets and step loading on backoffs through a block of training? For example: Week 1 = top set of 5 at 80% and 2 sets of 5 at 75% … Week 4 = top set of 5 at 86% and 5 sets of 5 at 75% Then resetting to week 1 with ~5lbs more on the bar. I’ve had some success with it and wanted to yours or anyone else’s thoughts!
I've done something very similar with weighted pullups and had great success. The only thing I did different is I increased the reps rather than the sets on the backoff sets. So it looked something like this: Week 1 = top set of 5 at 80% and 3 sets of 5 at 75% … Week 4 = top set of 5 at 86% and 3 sets of 8 at 75% Increasing the sets will give you a greater total stimulus, but I've always found that I adapt to rep-ranges very very quickly on most movements. Increasing by one rep/set every week is actually more difficult for me.
i saw your video about water cutting about three years ago. i was wonder about your thoughts on consuming coffee and alcohol as a way yo get rid of that last bit of water. also, you mentioned egg whites as a food source on thursday, the day before the weigh in. i was wondering, any other foods you’d recommend?
Running intermediate bullmastiff outlined in Peak Strength… Obviously, it depends on what an individual needs, but what would be your general suggestion in terms of time spent in each phase (base and peak)? 9 to 12 weeks?
Thanks for the advice. I’ve switched from intensity based cycles to hypertrophy work a few times in the past and my strength tends to fall off a cliff after around 6 weeks, so I’m doing westside top sets during this base phase to see if it maintains my strength, so I can stay doing base work for longer without being in a perpetual cycle of gain, lose, gain, lose etc.
How long were you in the base cycles for? Cuz once you get past those dips in strength via deloads you should be getting stronger overall even without the peak phase. There may or may not be significant changed in weight on the bar but you should start to reps, bar speed and fatigue improvements. That will only work if your weights you selected allowed for that run way to go up so make sure you do start light!
Depends on how much time you have till you compete. If you don't plan on competing then run the peak phase whenever you are certain you got a new pr coming or need a break from the volume/excercises (front squats hurt my elbows after a while)
