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I have to commend you Mr. Surfclam you have the most consistently great YT channel I've seen. I always look forward to your vids because they are great every time.
Definitely agree with this. I see a lot of powerlifters practically live in that grinding "area" every single time they train. In my opinion, working with weight that breaks your form down simply means you should not be messing with that weight. lol
Couch is always awesome. Constantly great advice across the board. Omar: You are an island of reality in the ocean of diarreah we call RU-vid. Keep up the good work.
"Practice makes perfect is bullshit. Perfect practice makes perfect. " I've been saying this for so long. Chad Wesley Smith is another great example of this
Omar I am going to tell you this in person at the arnold expo next year (DONT YOU DARE GET SICK AGAIN), but you have THE most underrated fitness/lifting channel on youtube srs.
Omar your content keeps getting better and better. Definately one of the best, most informative and consistantly aweome youtube fitness channels period.
love your videos. strong communication technique is strong: tell the audience what you're about to say, say it, then tell the audience what you just said.
Starting Strength promotes grinding eventually ... my damn joints hurt now for weeks 24/7 ... damn it . I walk out of my workouts after grinding pissed off and hurting 24/7 now... needed to see this video ... thank you Omar and Couch 👏
I was just gonna post that Bryce just made a post somewhat contrary to this info . Both having logic and merit to me . and I see he posted below ! It would be real awesome to see a skype with Couch and Bryce . Obviously 2 super knowledgeable coaches with loads of experience with different angles on the GRIND topic
I appreciate this so much man. Just today I cut down the weight on the squat to focus on technique, but on the bench press I was grinding again, letting me ego get the better of me. But from now on I'll always focus on that technique 100% man! I promise man!!! *crying manly tears*
Very common sense but I do see a lot of guys doing this, same guy has come in the gym and missed a 385 bench the last 3 weeks in a row. Good stuff Couch.
***** I knew a guy that was stuck training to hit 300lb on his bench...for almost a year. He kept attempting it every couple of weeks "I didn't sleep as much as I needed to last time". Nope.
This is seriously some of the best advice a weight lifter needs to know. I sure wish someone would have told me this the first 10 years I was training.
I'm not a powerlifter but this guy has some great info, more videos with Jeremy please. Also, I can't wait for more weightlifting content, keep up the good work Omar.
I took Mr. Hamilton's advice on quality reps and best form by lifting lighter than I normally did at the gym today. It actually felt really good and I right now I feel very positive about my results. I will keep working at it because I had to drop 20lbs off my squat and deadlift, but over time the strength will come. Thank you gentlemen.
Great video, thank you so much Omar for making more videos with Couch Hamilton! I would really like to see more bench press technique videos from the Couch.
I'm glad to finally have confirmation of the way weight training should be done. Thanks Bromar for providing such raw and real content. LOOKING MORE FORWARD TO DEM OLY LIFTS DO. PLZ SHOW SNATCH ME LOVE YOU LONG TIME :D
Could Jeremy talk about his oppion of the importance of "building a base" as a beginner in terms of strengthening ligaments and tendons in addition to building and strengthening muscle in order to avoid injury when attempting extremely heavy weights down the road in a person's lifting career? Lovin the couch cameos.
High frequency workouts vs low frequency. Keeping fresh and the weight low for more frequent workouts vs pushing yourself more fewer workouts. The last decades the focus has shifted towards the latter, many old time record holders practised the same lifts every day, why did it change?
This is a great reminder for me. I'm on the verge of grinding my work sets on several lifts and I can see how I'm grooving the wrong motor patterns. I brought the weight down on squats especially, by about 10% and I'm rebuilding to get back to powerful pause-free reps.
I learned this the hard way. My progress has stalled as a result of grinding every session. I also picked up multiple injuries which have caused me to basically restart from the bottom. I was training with poor form for months and it eventually hit me. I prefer to train in the 3-5 rep range (for heavy sets) because I can do every rep with perfect form. Training in the 1-3 rep range is a nightmare. Great vid!
Just want to understand, is the point that grinding reps reinforces “grinding” bar path/speed/motor control? If that’s the case, what is Hamilton’s take on paused work which forces a lifter to alter traditional technique. Wouldn’t this also be training a non-specific movement pattern? I mean I’m down for the underlying idea! Training submaximally has tons of benefits, but just don’t know about the reasoning
Bryce Lewis I should be more specific that the paused work that would apply to this conversation are things like pausing 2-4” off the chest, spot presses, high or double paused squats, and any paused deadlift.
Bryce Lewis I get what you are saying, but I don't think one has the same kind of control over grinding reps as one does with the assistance lifts you mentioned. I think the difference is in experience and skill level. Someone with a lot of practice and good form can get away with grinding at certain points in training and have a benefit from it, but those lacking that kind of experience would probably have a really sloppy rep. Continued reps such as this are draining and potentially injurious.
D3rrty D4n I agree with your last point for sure, just generally not a good idea to get up into RPE 10 area on a regular basis. But I can achieve RPE 10 with paused work or with comp. movement work. I’m just going to his point that its bad because of unintentional learning or motor patterning
Bryce Lewis For the sake of my understanding, when grinding a rep that causes you to alter your technique or form, such as hips rising first in a squat...that's not bad motor patterning if repeated again and again? I really want to hear your side because I kind of see what you are saying, but don't think i fully grasp it.
D3rrty D4n Depends how often its repeated…I’m really unsure how many reps it takes to make lasting changes to lifting technique. Even when I’ve tried to have athletes make substantial changes to lifting technique, it can take 3 to 6 weeks of effort to notice changes on a consistent basis That’s on the order of 45 work reps per week. This is a further question, but I’m unsure if grinding let’s say your last rep every set is going to be the cause of changes in motor pattern. That’s maybe 15 reps per week or so if the athlete is hitting @10 on every last rep. Is that enough “practice” to make a change?
Omar thank you for making this video at the perfect time, i needed this. I was doing 5x5 squats, 3x5 deadlifts and 5x5 bench 3 times a week and pretty much the last 1,2 or 3 reps of every set were grinders. On top of doing a lot of bodybuilding stuff. The past week my strength has actually started going down so i need to take a step back which mentally isnt easy for me but hearing this really helped! Thank you so much and keep up the awesome content as usual!
Something I haven't noticed on other channels (maybe it just gets edited out) is program substitution. The biggest problem trying to follow any program at a commercial gym is other people at the gym. Apart from couples it's pretty rare to get a shared use of bench or squat rack with guys, possibly girls make guys uncomfortable or just it's a hassle loading/unloading plates. Last week I did front squat from clean on a day I really wanted to do some back squats (as they suck). For a couple of weeks last month I couldn't bench at all as it was taken for most of my time in the gym (and no point doing it as last exercise, or is it?)
You know, this makes more sense the more you take time to think about it. I remember taking time to build my squat by keeping the weight low but my speed the same. I did not have the same mentality on bench press, so my squat is much stronger than my bench. Its hard to tell yourself, but i guess over time you are stronger for it.
I liked the damn video. I know you've covered all these main lift FAQs time and time again.. that being said please ask the almighty Couch to simplify to like a "three step mental list" the things he does before a Deadlift, Squat, or Bench Press.
Question 1 - How often should a lifter get psyched up for a training lift, and how does that factor into lifting frequency, volume, intensity, and recovery? I usually go balls to the wall once per week, but I'm starting to question if even that is hurting my long term progress. We can see someone like Eric Lilliebridge getting completely amped up for a training session, but he squats once per week. On the other hand, people who train with a higher frequency per week must not do this or they will get burned out, or even injured quickly. Question 2 - Regarding your advice of training most of the time in the 70-80% rep ranges, how would you progress your lifts then? My squat max is 385, and I can rep out 80% 305 over 10 times, and 70% 270 over 20 times. If I do 5x5 at 305, that is relatively easy for me. What reps, sets, and weekly frequency can I use to make gains within those 1RM percentages? Obviously training with that weight is very comfortable and injury-free, so if that were possible I'm all for it. Thanks for your help, Jeremy.
the couch!!!! my lifting idol!!! pls tell me he hits those numbers without steroids. would love to see a video on strength programming and training periodization. awesome video..
can we get a vid on jeremys training, or at least his current macrocycle? Always interesting to see how the top level lifters manage volume and recovery
grinding properly doesn't keep you weak. if you grind with good form and 'bend the bar' to get through the 'sticking point', you actually create higher neural capacity. this obviously excludes the 'seesawing' motion that jeremy described in the video. higher neural capacity = stronger ability to activate more muscle and push greater loads
The benefits of working out at home and by yourself is that there's no ego. It's just you and the bar. If it gets to heavy on some weeks bring the weight down.
Omar, could you please do a video on some sort of workout routine? You have plenty of videos on technique and advice but none really on what routines you recommend.
