TIMESTAMPS 01:40 What is Strength? 02:20 Ho Do You Get Stronger? 02:35 Principles of Strength Training 04:18 Should Men and Women Train Differently? 06:19 Training in the Menstrual Cycle 07:52 Getting Strong for the Olympic Lifts 09:56 Reps? Sets? Weights? 12:20 Strong = Slow? 13:33 Cluster Sets 14:41 Takeaways
@@PhiyackYuh bodybuilders are probably some of the most patient people on earth, physique progress is so unbelievably slow for a guy as advanced as him.
Find myself returning more and more to atg. Weightlifting houss simply embeds way too many ads into its vids. Feel like im watching an infomercial. Love atg!
Prof Guy Gregory Haff is world-renowned in cluster sets and periodization. He has done great research even looking at a specific cluster set known as ascending cluster set (i.e., doing reps, rest and increasing the loads within the set) would be great to see a podcast with him in it! cheers
I really appreciate the wise words in this video, especially towards the end. I think it encourages many to just follow their heart and just lift without the prejudice. It also keeps the bullying out as people appreciate the strength and lift rather than the nerdy science (knees caving in example).
This was a really insightful video! You gave us a science based explanation, whilst reminding us not to loose track of the basics and over complicate things. It was done in a way that was both engaging and refreshing. Good job
Pretty good video. clear and all true. Now compare from 25 years ago, I see people who follow "influencers" that clearly are 1) not strong 2) not good athletes 3) complete blind on strength sciences....that is sad to see that your content has only people who really care about the "know how". Actually cluster set, I did that for a couple of years now because it increase you load capacity to get higher 1MR, like you said, it is all about speed and rest between sets. if you got "traditional" on 80% of 1RM for strength at 8-10reps the 6 to 10 is quite slow in the 4set' up. But using cluster set, you get much better reps and more intense, the early downside and difficulties are to manage the stamina load and heart frequency. But after 2 cycles (6months) you get much better and less tired. It is quite impressive method actually
Quick question from beginner who's on phul split. How heavy the weights should be in the strength days compared to hypertrophy days? Should I increase the weight every set in one strength lifting or same weights in one workout then add more weights next week? I am confused at this part.
You Guys definitely hit the nail with this creating problems to offer solutions situation, It really rubs me the wrong way. Train hard and smart, eat and sleep well that's it, yet so many forget about that. And yes, that little something is for sure helpfully ;)
Holly wow! Absolutely love this more metholodgical content! thank you so much. Finding well researched, structured and presented information is shockingly hard. Thank you so much!
This is truly a great video and I'd very much like to see more of this type of content from you! Very well produced, great narration that is concise and tongue-in-cheek in the right amount. Also, I'd like to see a video on cluster sets apart from more in general. Keep up the great work!
One issue with the video: Female lifters, after exhausting sets of 5, stalling progress, should switch to 3's a lot sooner than men, as they are generally less capable of utilizing as many motor units as efficiently as male lifters, and will need to utilize rep ranges that allow for greater intensity. The upside is they will see a lot more progress for a lot longer than men can in doing 3's. This is an interesting nugget of info from the Starting Strength coaching community. I've noticed it, too. Of course, it depends on the individual, so take it case-by-case, but be aware that at a point when if a male lifter misses his final set of 5, it may be that they didn't eat/sleep enough to recover from the last workout, while for a female lifter the same situation could mean it's time to switch to 3's.
As you yourself note in your reply, "it depends on the individual." Even assuming that this is a general trend that is observed in female strength athletes-if that research is out there I'd be happy to see it-there's not much point in using population-wide trends for individual athletes, as noted in the video. Some guys stall on 5's very quickly; some women can run 5's for months.
@@allthingsgym The solution to a problem involving an athlete's lack of progress isn't always clear, but understanding these general trends helps to make more educated guesses on how to best address them. Of course, this particular piece of advice is more for people training themselves, but it could help inexperienced coaches as well. Most people don't know that they're not eating enough, and may prematurely move to 3's. So it's helpful to warn that they be careful before moving to 3's, and make sure they're eating/recovering enough before they decide to make that change. Some people need to eat a lot more than others to progress. Women that eat plenty and get frustrated that they're stalling in their 5's much earlier than they expected given their male friends' progress, may benefit in knowing that the issue may be a sex-based/physiological one that has a solution of moving to 3's sooner, rather than just eating more, as was the solution for those male friends. It's just helpful.
As an oly lifting beginner, as monumentally beneficial drills have been, I can pretty accurately predict my clean and snatch (full) PRs based on my front and overhead squat numbers respectively (usually 3-6 rep max) with highpulls and grip helping more with my reciprocation phase-onward precision The biggest letdown for me was how "unhelpful" my backsquat numbers have been in it all, I never really felt that the time I spent solely backsquatting helped me feel more "capable" or "secure" during oly lifts and their supplementals Ofc, I still do backsquats because they fucking rock lmao, but they just didn't feel like they helped as much as front and overhead squat did for me
Cluster sets sounds like what Mike Israetel calls Myo reps and it is scientifically proven indeed that this way of training is more stimulating than regular sets.
You could fo it a week every month to 6 weeks. Then at least one longer phase every six months to a year. Also can be used as finishers and accessories when intensities are lower. But I don't think those real high rep sets are worth it that are seen in bodybuilding type stuff.
any thoughts on supra maximal eccentrics? I found them to be way too much fatiguing as to be productive. Basically the recovery it takes seem to be so much longer. On the other side explosive concentric only lifts like high pulls work very well and don't need much recovery. I feels like they even enhance fitness.
great material, I'm interested in the topic of clusters. I am thinking about applying classes to a 5x5 system, of course, at the right moment. clusters are just a diversion whether they can be permanently entered in training.
I would greatly appreciaite if someone can answer my question : As a beginner/intermediate i always wonder how much effort i have to transfert to the bar according to the percentage of work. Do i need to have the same amount of energy while lifting different percentage ? I mean do I need to lift 50% with the same amount of effort than if I have 90% in my hands ? And by effort i mean speed. I remember Klokov saying that you do not always want to lift with maximum effort/intention but is that true ?
Just find what style works for you. I try to make every lift look and feel the same regardless of weight - so I basically lift with max effort every rep. Plus mentally it trains me to always move the bar with authority.
You are not being cheeky when you say that heavy snatches and C&Js are important for building strength for Olympic weightlifting. Believe it or not, there is a rather popular author who claims that doing the actual lifts themselves is NOT the best way to develop sport-specific strength.
