I really appreciate it bro. I’m currently at 50lbs for chin ups for around 8-9 reps. For dips my max is 90lbs or 2 plates for around 3 reps. Currently went down in weight and am working on form and getting a deep stretch so I’m stronger. So when doing full ROM for dips I’m at 55lbs for 7-8. For pull ups im at around 50lbs to 7-8 pause reps. Haven’t trained muscle ups, I’m 18, and am at 180lbs, cutting a bit since I got too big. I’m going to try this program in around a month after I finish my main full body program right now. I hope to see some good results.
Thanks Micha. This answers some questions I have been having, mainly, when do I start to add weight? Or when do I know I’m ready? The basic requirements you list at the beginning is very helpful as well as your points regarding goals and available equipment. I ordered your book. Hoping it will help me ensure my form is correct before moving forward to weights. Thanks!
This video is gold. I have rewatched the programming series three times. Would the principles of this SL program work in a push/pull-split, or are the RPE’s “set” for a four day split?
Thank you very much for the detailed explanation! I have only one question, do we have an introduction week at the beginning of every block on primary day?
Interesting choice to progress Topsets the same way as Back Offs, I prefer to have less steep progression on the Back Offs to keep overall training stress more consistent throughout the block.
I benefit a lot from that mentally as with this I can make sure working weights are 'constantly' going up. But as you said, it's pretty limited to a couple of weeks as you otherwise run a peaking every 8-12 weeks
Awesome video, thanks a lot for this program!!! Sorry if i missed it in the video but I see that in Day 4 you have "Tertiary pullup and dip" Is this the same as Assistance one? and which days should we do the Assistance 2? Thanks again for putting out this content really appreciate it
How you split up assistance is up to you, there are several options and all have their perks. Tertiary days should be dosed carefully with volume of the lift itself, so maybe assistance is enough for you, don't be afraid to just test around a bit
how much rest between sets? i gues 3+ minutes for primary and secondary days, and 1.5+ minutes for assistance? Also, is this better than 5x5 workout? ive used to do 5x5 close to failure rpe, 3' rest, for pull up, chin up, dip, hpu, also sometimes push up, all in a day per week, for around 1.5 hours. it made me more gains in the beginning, then ive stopped due to other factors.. but i was not so tired and sored after that day.
Hi Micha, thanks for the video, it's full of knowledge and useful info! I have one question tho: How should the assistance exercises be distributed throughout the week?
The programm is really well structrued and desined .A lot of useful, valuable information . Just one thing to clarify. Are intensity and volume of variations as same as main lifts? Shall I do main lifts and vatriation at the same workout or alterate ? Thanks!
There really is no should. Be confident in just testing out things 🚀 I would keep the intensity of hypertrophy assistance constant though and focus on progressive overload
If a day calls for 1x5 & 3x8 @ RIR3, does this mean that the top set has 3 RIR + the backoff sets also having 3 RIR? And for the backoff sets, does the RIR3 only apply for the first set or the final one? Because, if it is for the last set, then the first set might potentially have a projected RIR4-5 or so.
i'am 40 years old i need a little more rest between workout and i don't have rush to get results... could i spread this 4 days split over 10 days instead of 7? (1 workout each 2 days)? is that the same? may it's a little slower to get results...what do you think?
@@MichaSchulz I mean to say the weight should be same while doing 1x5 in all four weeks or we have to do 1x5 every week by increasing the weight each week and same thing with all of the blocks
@@MichaSchulz alright thank you! Do rest times vary for primary and secondary exercises like more on primary exercise like 5 mins and 3 mins for secondary¿
@@MichaSchulz noch eine andere Frage bezüglich der wöchentlichen Steigerung: primary lift - Deadlift: B1/W1 - 1x5x115kg, 2x8x95kg steigert sich in B2/W1 auf 1x4x120kg, 2x7x100kg? Sprich ich addiere immer 2,5 bzw 5kg von der selben Woche im vorherigen Block? B2/W2 = B3/W2 +5kg, B3/W3 = B4/W2 +5kg. Verstehe ich das richtig?
@@MichaSchulz ok got it. Letzte Frage dann bin ich bei 100%. Das wöchentliche Schema wird dabei schon eingehalten nur mit dem Gewicht von der vorherigen oder die Woche mit sets und reps wiederholen? Zweitens würde Sinn machen. Sorry für den Fragenhagl :)
A sample as I do it is linked in the infocard. Advanced programming is more complex, don’t worry. It just takes some time to dig into the principles. If it’s too complex for you and overwhelmes you, just use a simpler approach 🙏
