Kirk Karwoski's Program 

That’s awesome! 🤘🏼

Do they just do one top set or do they do any back off sets?

@Keppie’s Movie Reviews back off sets occasionally in early part of the program.

Same for me

Remember he wasn’t natty and genetic elite. For most people they’ll need more than 1 set of 8 on squats to drive progress. Accessories will help drive your main lifts

Did you try it ?

I did. It was a pretty solid program. I'd recommend it. It's basic, but sometimes those are the best programs to follow.

He was built like Mike Mentzer he's Definitely juicing hard

​@@nuecesenlabarbilla1387no shit 🤦‍♂️

Yup, I get that all the time. None of my clients (unless they are early novices) perform and of the primary four more than 2x per week. And they all make progress.

It really does show how you simply need to believe in what you are doing. We were totally convinced back in the 80s that once a week was optimal. I'm 60 plus years old now and still feel beat up if I go hard more than once a week. Strange...

Kirk was on roids. Natty lifter needs more volume.

@@doublem1975x Plenty of guys take steroids. Kirk is the only one ever to squat 800 for 5 reps at 260 bodyweight with no equipment. Clearly his training was effective

I definitely think only benching once a week hurt Kirk's bench progress. He was never a great bencher. Look at a lot of the great benchers over the years Big Jim Williams, Doug Young, Ted Arcidi, Bill Kazmaier, Don Reinhoudt, etc. The list goes on and on. All benched at least twice per week sometimes more throughout most of their training.

Thank you!

Kirk started using this style of programming when he started working with Marty Gallagher, which was very early in his career. What he used in his teenage years I don’t know for certain, but I would venture to guess that it was not all that different. As for usefulness, I use this style (or very similar styles) of this programming for all my post-novice clients, including my own training. It works very very well.

@@gungnirstrategic I definitely love the simplicity of this style of training to get big and strong.

You gotta remember he was strong out the gate. He was a freak beast since he was 14 with massive numbers. Some folk are just gifted. Also helps he was surrounded by monsters that made A+ competition. If you aren’t competing with people you won’t ever strive for numbers that will cause pain.

You could. Typically you would do 2-4 weeks of 8s before dropping to 5s. Generally, you spend more weeks on 5s than on any other rep range. You could take a bigger jump from the last week of 8s to the first week of 5s, but you run the risk of starting your 5s too heavy.

@@gungnirstrategic I see so there’s no percentage it’s a rough estimate

@@planetstrength8798 Well, it's not really an estimate. You should take the same weight jumps every week. How big the weight jumps are will depend how strong you are in that lift. So a stronger individual will take bigger weight jumps than a weaker individual. As a general rule, you should look to take around a 2% weight jump every week. For somone like Kirk who squats 1,000lbs, he took 20lb jumps per week. But if you have a woman who squats 200, a 5lb jump per week would be more appropriate.

@@gungnirstrategic yh thank you man. I can see Kirk jumping 20Ibs he was a phenom