So basically lift a starting weight, stay at that weight until you build good endurance for that weight, and then up the weight and repeat. It makes sense to me.
So theres that and the theres the cycling where you start with volume (sets of like 8-12 x 3 @ like 70%) then like (6x3 @ like 80%) then 3 x 3 @ 90 and then hopefully work up a top set 1x1 @ like 102% so on so forth as your volume drops off and strength goes up you want to peak right when the two intersect...
Actually, Louis Cyr, the Canadian strongman, did try to carry a calf on his back to maturity in order to grow stronger like Milo. But it kicked him in the back and so he stopped.
@@FixedWing82 I don't think it's as dumb as you think it is. Upon closer inspection there is something almost *seemingly* paradoxical about it, sort of akin to Zeno's paradox. The rate of growth is so slow and gradual that you never notice it getting bigger or getting heavier, and all the tiny increments of growth should be easily handled by small increments in strength to match, such that you slowly and gradually adjust in parallel... yet despite this illusion of no change, and despite the parallel adaptations of your own body, over a period of time the calf becomes huge and too heavy to even lift. If that's retarded then Zeno's paradox is retarded. Or maybe it just went over your head.
@@jeremyr7147 Idk mate. The list of journalists dying who happen to be critical of Putin kinda speaks for itself: en.wikipedia.org/wiki/List_of_journalists_killed_in_Russia#Under_Putin
I'm an S&C Coach with a BSc in Strength and Conditioning Sport Science and have been training people for over 20 years and I'm still struggling to understand the simplicity of this man's genius. Amazing!
If that’s the case, you should go back to school. I’ve only been lifting for 6 years and knew this information and understood what he was saying. Lots of youtubers preach this training method. I do my own variant of it
I used the constant method in Running. I started at 20 minutes every other day. At first it was hard and i was completely destroyed at the end of a sessions (yes i was that unfit) but after a month or so it was like a walk in the park. I then moved up to 40 minutes. Again this at first was very hard but after a few weeks was easy. Up and up until i've reached my limited at 1.5 hours every day. At the end of a session i'm still tired but can still go to work etc. I've tried to do more but i just can't. I've reached my peak and even if i take a week off i can be back at that limited fairly easily. and old video but just wanted to tell my story.
I’ve been using the beginners technique that’s been working really well for me. Basically I go 2-4 times in the beginning. I do this for a few weeks. Then 6 months later I find myself on the coach watching joe rogan videos about fitness and realising I haven’t been to the gym for 6 months. Then I start up again for a few weeks and repeat the cycle. I find it really stabilises the laziness
haha ok, I was like that. then I invested a little and I have my home gym, helps a lot to be consistent with training. For me I like power lifting , so I bought a squat rack, bench(for bench-press) , olympic bar and weights. all used and ok quality
Not only is he an encyclopedia of knowledge but he also is a master explainer. These are complex methods that he was able to breakdown into laymen’s terms.
Why? Any information that helps mankind should be free - for maximum overall gains that information has to offer. (with the exception of stupid ego competitions) (though I guess they have their perks in motivating personal growth) (whateves you got the point)
@@MrBottlecapBill Well that's a little more a nuanced question than simply yes or no. If I am doing something for mankind than yes I "work for free." But it's not for free, it's essentially to advance my kind which is ultimately a massive payoff to myself, and moreso my kind, my legacy, and my offspring. Examples off this would my contributions to OC (OpenCast LLC) and DD (I can provide materials on such at request! All my hard work, programming, etc. All done for free.) However, when it comes to sheer physical labor, of course I do not work for free. That is not something, whether released or not, will greatly disadvantage/advantage mankind. It is instead however a pool of labor from which sacrifice towards/pull from, and we need a system of equality in relation to it to ensure we contribute/pull fairly to our kind's balance in labors, reception of those labor's subject.
@@dialatedmcd I just wanted to say, I really like your reasoning, and how you backed up your position with good examples and arguments. Thank you for writing here.
@baby bean _ being an american myself, I know the number of American Olympic lifters that will get any decent results is few to none, in the lighter weights the chinese dominate, and in the heavier weights the eastern europeans dominate
I was actually surprised there weren't more comments about steroids... given the title. 😏 Plenty of steroid use around the world, BUT is it state-sponsored? That's what seems to differentiate Russia, China et al.
The documentary Rocky IV will show it isn’t effective. An amateur boxer turning pro named Ivan Drago resorted to using steroids. He was still beat by Rocky Balboa in the former U.S.S.R.
You know that's a movie? Made by Americans during the cold War? So of course it's gonna paint Drago as the bad guy and Rocky as the winner? It's not a documentary, it's a movie.
These are the sort of explanations I like. The fact that Pavel makes a distinction between theoretical/scientific vs empirical or phenomenological derived knowledge, I know this guy has a very profound acumen on the kinesological sciences. He truly deserves to be ranked as a Professor.
Revisited this Podcast. Great ideas and information for the basic lifter or anyone wanting to learn of multiple programing methods of strength training. As is often typical, Rogan is excellent at asking great questions while also letting his guest speak uninterrupted.
Mr.BigBoss7 America accent. In British accent you can hear someone is not a native speaker even if they live here (and try hard to lose an accent) for many years.
@Mr.BigBoss7 "that came to states"? Lol! If you really think English is so easy and yours is so perfect, why do you make simple, classic mistakes? You'll get by well just the using basics. Your arrogance does the rest.
WOW! The is a revelation to me and yet so logical. Step loading makes a lot of sense. The Adaptability of the body physically, chemically and mentally over a longer duration with the same weight seems so obvious and yet I had never thought of it before.
Greg nuckles the American drug free powerlifter explains this as increasing your work capacity ive got the best gains in my life with this type of training
@@David-mu8hn increasing reps and sets but same weights say for example starting at 3 sets 8 reps and over a few months building that up to 6 or 8 sets of 10 reps at around the 65 to 75 percent of your 1rm
I bet Joe is seeing him by looking through his forhead reflection which bounces off his own forehead reflection then back to him a few more times until he sees him clearly.
Was pretty easy to follow, i think it makes a difference if you have a good understand of sports and lifting science and actually do lift weights and follow the weightlifting scene somewhat
I know I’m not a kinesiologist or doctor but I work out and have a decent academic understanding of biology and how the body functions. Much of what he says seems very superficial and unpractical. I hypothesize that in the time you have to set up and follow and remember those training programs you could just do a few more sets on bench and get better results
And the guy doesn’t even look like he can do 2 plates on bench sooo I’m not too sure how qualified he is to be spewing some mumble jumbo that has limited testing and results as fact
One important thing he didn't mention is that the olympic weightlifters who benefited from this were working out almost every day like this (75%, 3-5 reps).I talked to a olympic lifting coach from Yugoslavia who was coaching in 1980 olympics in Moscow and he did talk about similar way of training but the athleths were training almost every day. That is why this advice should be taken with a grain of salt if you are working a muscle group less frequently.
@@BRISTOLKETTLEBELLS He said that method was first tested at lower level athlets and then was implemented at higher level athlets.So this method works alsow at beginer level.Probably only difference is volume.At beginer level you will probably do less exercises and less sets per training.
Have you guys heard of Ivan Abadjiev? The greatest weightlifting coach and perhaps the best coach in all sports. He coached the Bulgarian national team and this man made 12 olympic champions. 57 World Champions and 64 European champions! I think he has pretty strong argument for one of the best coaches ever in any sport. Considering that he worked in country with the population of 7 milion at the time.
@Mambo Jambo what country would that be? He's turned entrepreneur traveling the world doing seminars and building a brand. But do go on, sounds like you know what's up
I think I stumbled into a rough form of step training, just by seeing what works for me over the years, but this is making me want to do so much more research.
I've met and talked to Pavel at the Arnold Classic several times.Super nice guy.My brother and sister in law both have the highest RKC instructor certification.Its one of the hardest certifications to get cuz you have to complete the hardest exercises to become certified.
I’ve made more strength gains in 4 weeks of Pavel’s method than in 6 months of ‘harder’ training. The main thing has been full body sessions, doing half as many reps as I could with a weight, in a rep range of 2 to 4 reps, with very long rest periods between the same exercise. I currently do 3 reps of weighted pull ups. Rest 2 minutes 3 reps of Zercher squats. Rest 2 minutes 3 reps of Barbell bench press. Rest 2 minutes 3 reps of Bent over row. Rest 2 minutes. 3 reps of Single arm dumbbell overhead press, 1 minute between each arm. 6 seconds Suitcase hold with a fat grip on a dumbbell. 1 minute between each arm. Rest 1 more minute Then repeat for 6 to 8 rounds of this. As Pavel says, stop the session when performance starts to decreases. I’ve been doing this every other day. It’s not exactly Pavel’s way - he says to train almost every day to grease the groove. Work at the moment means I can only do every other day
Love how through this whole thing Joe is just clearly fixated on that whole calf thing like "Man it would be dope if I could run around with a bull on my shoulders. Imagine the puss I'd get..." Also wow, I've basically been doing this Soviet method the whole time I've been lifting without even knowing there was a science to it. It just felt natural.
I did not notice while I was training, but I was applying alot of his principles when I was getting in shape. Dude has alot of really accurate knowledge. He also left his ego behind, wich in life is almost always beneficial. Train smart not hard especially in the beginning.
@MarsHolst20 I've heard he's a successful powerlifter/bodybuilder. That's all I know about him. Subscribed to his channel but after watching just a couple videos I had to unsubscribe. He just came across as arrogant and annoying to me.
I've been doing something similar almost by accident, and I'm glad to hear it..incredibly intelligent and insightful man...his fame is so well deserved
Yeah if Jesse Ventura didn't make the bad choices of being a navy seal, proffessional wrestler, Movie star and governor he couldve been a weightlifting nerd.
I've been weight training for about 9 months. And this step loading/cycling pattern is exactly what my body did naturally. I'm so glad that this is normal and not me just being lazy.
The first time I've ever heard of step loading was from calisthenics guys, they immediately referred me to this video, and it's something I naturally thought of how local old school gyms had large increments, and I always thought about how could these guys ever make progress.
George Foreman used to carry a big calf in his second comeback, when he was called Big George. Actually used to train similar to that way I was starting with a weight I could take 8 reps with, then do 2 more reps until I was at 20. Then start over with a heavier load.
I accidentally decided to do this when I was 19. I decided to start at certain weights such as 135 on deadlift, bench, squats (and all other lifts and I decided to to it every week for 3 months and at the end of 3 months it was so easy I was doing 10x10 and then I decided to up it significantly for 3 months and it happened again and I was squatting/deadlifting two plates and benching/rowing etc 185 and then upped it again after 3 months etc etc and after 1.5 years or so I was squatting 3 plates for 5x10, deadlifting 4 plates 5x10, benching 225 5x10 and barbell rowing 275 5x10 without straps. This shit works... personally looking back I would have started lighter but the results definitely speak for themselves
Gonna try this when the gyms open back up. So tired of this Covid bullshit. I gained like 25 lbs of fat and will probably have to start all over because my gains are gone. :(
Andrew Bolanos Andrew Bolanos hey bro. Uh let’s see... for the first three months I never went to failure. All I did was rehearse technique and get the volume in. And back then I just did a back day, chest day, leg day 3x per week. I was doing landscaping at the time too so I was getting a ton of exercise. As for the reps per set yeah every week I’d increase the reps or total time under tension(with a timer on my phone). As soon as I got close to failure I stopped every time no matter what because form and properly stimulating all the muscles/tendons etc was my top priority. After the first three months I started incorporating a more go to failure type day. I didn’t really know what I was doing tho(I was a kid) and I went to failure on the warmup sets lol 🙄 and yeah when I did it I did it every second week. No particular reason other than that it was really exhausting lol. Hope that helps bud 🤙🤪
@@TheJacali well i still dont get your logic! As you started with for ex. 160-170 lbs you did how many reps? so one day for a bodypart per week? and for three months you got up in reps how much? as i understood u did for ex. 1 week bench 1time with a certain amount of weight (reps?) then u did that 1 time per week with the same weight and after 3 months u added weight. so how much did u added everytime?
Bihzy I’ll be 26 later this year. And I’m recovering from knee injuries that happened a few years ago after a big accident. No one could help me but luckily I stumbled across kneesovertoesguy on Instagram and he’s helping bring my body back to life. In a few more weeks I’m hoping to be able to finally go back to work! Really looking forward to it. I’ve been basically crippled for the past 4-5 years. Has not been fun. But yeah I apply these same principles to my rehab exercise and will use these principles for the rest of my life. Instead of getting into specific numbers that I can hardly remember I’ll just give you a couple tips. Give time for your tendons/ligaments/bones etc to adapt. Doesn’t happen overnight. Takes 3ish weeks for those tissues to start getting stronger and they’ll continue to thicken over the next 8-12ish weeks and probably beyond(even if using the same weight the whole time). The progression should always feel easy. When I do my rehab exercises I do the same thing every day and I find it gets a little too easy around the 4-5 day mark. At that point add a rep or two to your sets or a bit of extra distance or more time under tension or whatever. My plan is to do this for life from now on and just gradually become super injury resistant and strong etc. Also the whole tendon/ligament/bone thing is really interesting! Why does everyone say “the first 3 weeks are the hardest”. It’s because your deconditioned and these important soft tissues are weak. Most injuries happen the first couple weeks back at the gym cause people push too hard. Also you can take what this guy is saying very literally and apply it to your training. Say you start benching for example and at first you can do 135 for 5-6 reps(not to failure). If you stick with the same weight for a couple months and get to the point where you can do 30 reps per set you’ll be able to just throw on 185 and get 5-8 rep sets. Then you can do the same thing and progress that from 5-6 reps to 30ish over a couple months and then jump up to 225 and get 5-6 reps. You can apply that shit and make the same and better progress because you won’t be risking injury/tweaks with all these weight jumps that are applied too quick. Lastly I’m more of a fan of full body workouts. I wasn’t preaching bodybuilding splits I was just describing what I did at the time. I was a dumb 19 year old who did this shit by accident lol. Cheers!
@@TheJacali hey well thx for this detailed answer and sry for whats happned to you! i got kind of experience in that too my right should pulled out over 30times my left shoulder round 10 times. did too much in my twenties. construction work, fitness lot of bench all day, judo, boxing and it just was too much. i nearly got no more joints in my right shoulder but i still can box hard and bench too but after a while it just becomes stiff and i have to stop. a main factor of stability is always to keep a full range of the body part. if its for ex the shoulder you have to do a lot of rotation work inside and outside flex without weights and with full concentration on it. alone a weight train will never solve the prob. i even think that an overall hypertrophy train will infect you muscles faster than pushing heavier!
Yes there are current American strength and conditioning programs which cover all of this. Mark Rippetoe's Starting Strength program and the subsequent programs that follow. Please have him on the show, at your earliest convenience. He is quite the character. It would make for a great podcast! Thank you.
Does it really follow it? Isn't it 5x5 linear progression adding weight every work out and then dropping back a weight when you fail (wave loading) where as he's talking about step loading and veritable loads with the majority of the load being in the 75 percent range the rest 80 to 95 percent range so like sets of 8s 3s and sparring sets of 1 or 2s ocasionaly, 5x5 is a good beginner program tho and your right they'd be interesting guests for sure.
The Soviet Union ended 28 years ago. All the major sporting nations have widespread use of PEDs. Russia and China have state-managed programmes, the USA and UK privatised theirs. You're welcome.
Carrying a calf in that way is actually quite easy, I don't know how it would be over its lifetime though. Once they settle down they kinda sit back and chill for the ride unless you break a smooth rhythm in your step then they get a bit wiggly, but that's the same for most live catch and carry. And you wouldn't believe how built some of the lads are who do shearing for a living because if your doing two jobs (pulling them out of the pen and shearing) then you get stacked and packed real fast, or fat from the after shear beer
Considering a commercial calf will put on roughly 35kg per month that thing is gonna get heavy fast! No lifter could ever keep up with that, it would weigh around 300 kg after one year
Anyone else get this feeling like he's about to just sum the whole thing up and simply explain it the whole time but he just never does, and keeps going on deeper and deeper tangents that never seem to loop back to what he started talking about? I'm still waiting for him to finish explaining "variable load training," but the video is almost over, hahaha.
This guy just blew my mind and spoke so well… usually you’ll only find someone who’s biased towards one method or something.. learned a lot just now about so much useful information I’ll never forget it
Less reps per set translates to more sets. If you overacidify your muscles by doing too much weight or too many reps, you're basically done. Whereas if you do 1/3 to 2/3 of your max weight and/or reps, you can do more sets of that, especially if you stretch and hydrate between sets, and you end up doing more reps in the long run.
"Whereas if you do 1/3 to 2/3 of your max weight and/or reps, you can do more sets of that, especially if you stretch and hydrate between sets, and you end up doing more reps in the long run." Yes - but Pavel recommends using 80% of your max weight.
19:53 I think I might have an idea... It sound very much like "flow state" Too low of a challenge will be boring/you wont get stronger Too big of a challenge will cause anxiety/you will damage your muscles ...
