Out of the 65,000 videos on training on youtube. This. Is. The. Best. and only 23,000 people have come across it. Much respect and thanks for this content.
Dude thank you for the video! I started this routine recently and loving it. I think a lot of us get discouraged and too focused on numbers (reps, sets, weight) as well as working out on specific days but this video helps reassure that people will have their good and bad days and it's ok to alter the program accordingly. More people need to see this haha
This video is really interesting. I just stumbled across your channel on RU-vid, and I have recently started doing your routine, but did not know what it was called. Thankyou for expalining this I will deff use this routine for higher frequency.
Thanks so much for sharing your knowledge on this topic. I'm going to apply some of these principles to Mark Rippetoe's Starting Strength to extend the life of the program for me, considering squatting 3x a week is starting to really weigh on me. Much appreciated!
I'm sure most of us already know how to lift but these information videos really help because we know it's a reliable source and we can trust this info
Depends on how much I ran myself into the ground, most common is simply 70% of my normal loads, and days off in between workouts. Then 2-3 days completely off before restarting the cycle again
Hey man, Great video. I tried watching all your other videos to see if I could figure the rest out myself but I couldn't find many workout videos based off this split. So regarding the main lifts you can perform a Russian bear method according to the approach you described in video. And then do the same rep and RPE range but just with a designated amount of sets for other exercises? Also is it find to change the exercises and volume depending on day? Hope to hear back from you, thanks!
Great video Berto, I would be very interested in the particular exercises you perform in this cycle, and whether or not you include conventional deadlifts in the program - possible video topic. You're persuading me to go for a LPP cycle, but I've read that frequency has the greatest impact on muscle and strength gains as a natural so I can't choose between 6 day LPP or 6 day upper/lower x3 cycle - any thoughts? Thanks!
if you aren't advanced enough to know what to do after your main movement, this routine isn't for you. but you would do 3-9 sets per bodypart, depending on your recovery. between 6-15 reps per set, it's very dependent on the person.
Great video, but what about all the other lifts in a particular day? Just free style them in any reps range we feel or we should also have medium-light-heavy days on them also?
thanks for all the info 3DMJ! one question. because muscle groups are worked multiple times per week, if you did a push on monday and again on friday. Do you perform the same exercises monday as you do friday? or do you like to perform the main barbell movements and then throw in assistance work?
is that for your main lift of the day or accessory work afterwards? I just read Mike T.'s RTS training manual but im still trying to put it all together. This video definitely helped though!
You mentioned on the low rep days you do 3-5 reps with a heavier weight for your primary movement. Do you do the same rep range for the rest of your exercises on that day even though they are not 'power movements' e.g. On push day 5-3 reps for bench press and also 5-3 reps for shoulder press, close grip bench, skull crushers or incline bench? Thanks
So how would you incorporate deadlifts along with squats? Would they be apart of lower day and alternate emphasis of squats to deadlifts each week/3days. Or should you put them with pull?
Hey man! please answer :) I understood that you do this heavy, medium, light for the primary movements but how about the other exercises? for example I did bench press on my heavy day. How am I gonna do cable crossover or triceps pushdown? 3X8? I cant do crossover for 5 reps right? :D thx in advance
Do you use more isolation and machines for light days since you go to repeatedly go to failure? Even your first one main exercise? AND also how much rest do you take between sets?
Could someone explain how to proceed after the second set on heavy/medium days? do you keep going until you cant do the weight with 1 the tank, and then drop weight? or do you just move on?
Berto, are your L/P/P workouts the same each time them or are you do have a lower A / B and maybe even C. It seems like the workouts should be the same in order to reap the benefits of using the RPE scale correct? For your average intermediate to advance lifter with well tracked diet and training experience benefit more from a L/P/P keeping the workouts the same and use an LMH rotation or to keep volume consistent more consistent over a A/B/C variations of the L/P/P? Thanks
Won't always training to failure on light days @ 10 RPE bring CNS burn out even if it is lighter days and lights weights....... it still have to be ""heavy"" enough to hit failure at 15 reps. thoughts?
Do you think using the same exercise like dumbell bench press with high, moderate and low reps will provide better results, than switching to other exercices bro??
hey i dont think it will make much f a differance but how you u rotatate the days if chest is main lagging part, would day before rest or day after rest be best to shedule push day?
How can I apply the RPE to the 5/3/1 program? Maybe do RPE10 on 5 week, RPE9 on 3 week and RPE8 on 5/3/1 week? Would it even be beneficial to a beginner?
how much experience would one need to build up to a level where they would be ready to use such a program? It seems to require a high level of experience on the part of the lifter being able to gauge themselves
Great video mate, but I noticed on the second line you start with L then M, H, L then to M again. Shouldn't it go L, L? This done on purpose or just a typo?
I was kind of distracted watching this, but I think I would be confused a bit otherwise, lol. Is there any kind of writing I can look at that explains this cycle? I tend to understand more with writing.
the point of stopping with 1 rep in the tank is to keep yourself from burning out. You might make slightly less gains initially, but you can continue longer without having to deload and it also prevents you from risking injury. It's more specifically for "the long haul".
