LH late response, but I think the assumption is that only intermediate and above are programming in this manner, as beginners dont need to worry about programming nearly as much, and rep maxes dont change quickly enough for it to matter if youve been lifting for a little while
widepeepoHappy Im not especially focused on lifting, especially not olympic lifts. But I try to train both my lower and upper half twice a week, along with sprint work. I play baseball so lifting is basically assistance work for that.
I come back to this video every so often to refresh my training knowledge, this is probably the best explanation of programming that I've found on youtube.
Maybe he attended a sci and tech school like I did. When you want to write quickly and neatly, the circle method is the way to do it. It's like crossing your zeros and putting a line in a Z to distinguish it from a 2; it allows you and others to read what you write.
Thanks so much for this super-helpful video, Zack. But how long would it take to recover from a max math session? I need to know when I should attempt to watch part 2.
So I saw this and began making my programming like this two years ago. I only recently started watching your videos since you did a colab with Juji and Tom, and since I never saw your face in this one I never put it together it was you. I've been programming with a similar kind of methodology of tracking intensity and relative intensity and it's helped immensely. I know credit should go to the research you cited, but it was you who brought it to my attention so thank you very much!
bro I'm a pt and a lifter , been in the sports for over 18 years ... I've always had massive knowledge but never knew how to put it out or break it down easily like you do .... your videos are amazing , you did your homework properly and I salute you , well done and hope to get to do some work together some day 👊👊👊
I have switched to conjugated training 4 months ago, but have been getting lost in the suace. During at the end of the first block, I feel blown up; but your explanation showed me that I have been going to heavy in the first block. Thank you, Zach!
Thank you Zack for sharing this detailed and helpful guide! But I need your help to understand this: In the video, reps are determined from absolute intensity (a dependent variable of reps) and Prilepin's chart (constant) while we can only find absolute intensity (AI) from reps (a dependent variable of AI) and relative intensity (constant). Therefore, reps and AI are dependent on each other and that may result in multiple answers. For example, at 6:09, you showed us an example of how to get absolute intensity of 76.5% from relative intensity of 88% with 5 reps (87%); RI88% x 87%(5reps) = AI76.5%. What if we use 4 reps(90%) instead of 5 reps (87%) for RI%88? i.e. RI88% x 90%(4reps) = AI79% Is the reason you used 5 instead of 4 reps because we also don't want to increase the AI% by too much every week as the same reason why we keep increase of RI% within 3%? I understand the chart is just a guideline for us to play with among different training experiences and individuals, but still would love to know your logic behind. Thank you again Zack, great contents!!
I always find myself coming back to this video to re-calculate my chart (after long pauses in training yada yada). I first came across this video back in 2019/2020 and have been using it since. Thanks Zack!
I recently subscribed. I am kicking myself in the butt because I wish I knew about your channel sooner than later. But better late than never. Thank you. Please keep the vids coming.
I used to waste a lot of time doing this, then I learnt that I can obtain the same results, maybe better, by just getting under a bar and aim to do more.
An olympic discus thrower trained with us sometimes. He always had a straightforward approach to the gym. I always remember the moment, while following a sophisticated programme, I caught a perfect snatch, and he told me "If you can look happy at the bottom of a snatch then it is too light for you."
Thanks for the GREAT content so far, Im so hyped about part 3 now ;D I'm just curious how many squat sess would you suggest pr week in the first couple of weeks, and would It be possible working both BS and FS at once? (1-2 FS sess 2-3 BS sess pr week) Or would you stick to one movement for the 13 weeks? Keep up the good work
Amazingly good video, much respect. Thank you very much for taking the time to make such a professional video. No doubt you will become a huge youtube channel in the future. I wish you best of luck brah.
Dumb question, what frequency for training per week are we talking about? I’m sure it makes a world of difference training almost every day than 2 or 3
I bought the book periodisation by Tudor Bompa after you mentioned him in the beginning of the video. However, Bompa doesn't mention anything about Prilepin's chart or how best to construct strength sessions (the optimum sets/reps) in the book periodisation. Where did you get all the information about relative intensity, Prilepin's chart etc?
@@pistolpete7777 Yea, I have books by Roman and Medveyev (both translated by Charniga) and I don't recall them CALLING it Prilepin's table - but they use it. Prilepin knew his stuff
Zack your content's amazing. So glad I finally discovered it, this channel deserves to be bigger. Really clean editing style and focused delivery on technical guidelines makes these vids a great learning tool!
Almost lost my mind figuring out how to force google sheet to calculate the actual intensity and weekly load based on what relative intensity and rep programming you choose, as well as what 1RM you input. Now the easy part: following the progression...
I am a exercise student and in none of my classes have they gone into relative intensity like this. We just had to build a year long training program for a sports team and this was never taught.. like what??
In short, you just have to progress how hard you train regardless of the rep ranges. And then deload and start again. And importantly, dont start all out or that progression wont be posible. I watched this video 3 years ago and thought, damn this is complicated. Now I understand it all. Sometimes you just need to become more advanced to then start worrying about more advanced and complex stuff.
This is my third time watching this and I feel like I need more information. Are there any books that might provide more QUALITY info on programming for strength?
this video is dense. really great stuff. my only quesion is do you use actual intenisty or relative when determining the weight your gonna put on the bar? im a little confused there.
So clear and helpful. Only one question: this progression was taken in the case of only 1 squat training per week: what if I trained squat 2-3 times per week?
Thank you for sharing this, very helpfull! I have a question: at 6 min video. 4*6@72 and 4*5@74 got the same Relative intensity i suppose because 6 reps is 85% and 5 reps is 87% of 1RM so 72/85 and 74/87 are the same! What about the set manipulation? 4*6 and 5*5, they still got the same RI but one more set for the 5 rep... we don't take into consideration the set count?
Scoffed when you said progressive overload, but as soon as you pulled out prilepin's chart and talked about relative intensity you won me over! Admittingly I didnt understand all the math before this video, but from my experience, you have to train relative to your best. The body doesnt care if it is 10 pounds or a hundred- all it knows is heavy or not. Almost noone considers the relative intensity when they dicuss progressive overload, drives me bonkers. Pretty much any athlete-, once they hit the medium advanced level- cannot handle progressive overload for long. It would destroy their body with volume unless they started super slow (ie jim wendler 5/3/1- only using 85-90 percent of your non stimulated training max which ends up being about a 80-87%starting point when done right and even then it's a good month before you go up by just 5-10# on your lifts).. +subbed, nice job breaking it down :)
Is what I am doing wrong? If so, why? I have never thought of relative intensity. I did 4x6 last week. I knew my 6RM based off 85% of my predicted 1RM. I usually start my first set with my 8RM and then increase the load each set to hit my predicted 6RM on set 3, and then throw on an extra 10lb on set 4 and see how many I can get. If I can get to my goal rep (in this case 6), then I would do that new weight for set 3 the following week. It is about this set 1: 95% of 6RM, set 2: 98% 6RM, set 3 100%6RM, and set 4 added 10lb and got 4 reps. I have been working out this way for a long time and have made very little progress. I look at this program he wrote and the calculated weights I would be lifting look so light. 70% of a 1RM I could do like 12+ times and I am only doing 6 reps? (am I understanding this correctly?) So in 3 weeks in the program from this video, you would never come close to failure? I hit failure ever week, is that wrong?
Good general knowledge but the key components missing are training age and neuromuscular efficiency. Prelipins chart was an observation of elite level lifters. These percentages don't apply to beginning and even some advanced lifters.
Hey mate. Great videos, I learnt a lot thanks to you. Now I'm asking myself, and I'm actually struggling to find as clear answers as your videos, how to program a multiple lift program ? By that I mean, squat, bench, deadlift and press, all in the same week. Would I get into overtraining by following the Relative Intensity logic at the same time on the 4 main lifts ?? Thanks a lot for all your videos ;)
If you notice at 1:40 I am using 4 sets of 6 not three. I think you are confused by prilepins chart. 3-6 is just the recommended range for sets and reps (literally meaning you should to 3 to 6 sets of 3 to 6 reps) Because 70% is on the low end of the intensity range I know I want 24 total working reps. The only two possible ways to get 24 reps given the 3-6 set and 3-6 rep ranges are 4 x 6 or 6 x4. Since this is my first week of squatting I'd like to use higher rep sets so I chose 4x6. I completely understand how you may have mistaken this and I hope this explanation helps!
Zack Telander yes it does help. thank you! i thought the last column would be representing the rep range between the multiplication of the 2 lowest set/rep and the multiplication of the 2 highest set/rep, so when you said to use the highest sets and reps i thought it would be 6x6, so 36. i get now those columns are not related. thanks for the explanation!
I've only watched half of this video so far but it's already the most helpful video on programming I've ever seen
exactly
Won't your 1RM change as a result of the training though?
LH late response, but I think the assumption is that only intermediate and above are programming in this manner, as beginners dont need to worry about programming nearly as much, and rep maxes dont change quickly enough for it to matter if youve been lifting for a little while
Orlando Swift what’s your Split like? What days do you do what exercises?
widepeepoHappy Im not especially focused on lifting, especially not olympic lifts. But I try to train both my lower and upper half twice a week, along with sprint work. I play baseball so lifting is basically assistance work for that.
Captions ON
SCREENSHOT SCREENSHOT SCREENSHOT.
I've just stumbled upon GOLD
or8t I did the same exact thing lmao
This video and its second part are among the very best training related videos I have ever seen... Thank you so, so much...
I come back to this video every so often to refresh my training knowledge, this is probably the best explanation of programming that I've found on youtube.
Hands down one of the best videos I’ve seen on programming. It just makes more sense to me than anything else I’ve seen or read. Keep it up playa👌🏾
Dude, honestly really like your videos, one of the best youtube channels of this sport.
I cant trust programming from a person who writes 8’s like 2 circles
Fuxk off then.
@@iwantlee9510 whoosh
Or someone who is a lefty
Maybe he attended a sci and tech school like I did. When you want to write quickly and neatly, the circle method is the way to do it. It's like crossing your zeros and putting a line in a Z to distinguish it from a 2; it allows you and others to read what you write.
I cant trust anyone who spells zack like zak XD
Thanks so much for this super-helpful video, Zack. But how long would it take to recover from a max math session? I need to know when I should attempt to watch part 2.
🤣🤣🤣 Dying over here.
This is incredible. I’ll need to watch it a few times for it to sink in but I can’t thank you enough for your channel and content
same bro
Excellent explanation of some very complex topical material. I’ll have to watch this again. It was more complex than I understood.
Probably the most helpful TH-cam vid I’ve ever watched
So I saw this and began making my programming like this two years ago. I only recently started watching your videos since you did a colab with Juji and Tom, and since I never saw your face in this one I never put it together it was you. I've been programming with a similar kind of methodology of tracking intensity and relative intensity and it's helped immensely. I know credit should go to the research you cited, but it was you who brought it to my attention so thank you very much!
you're welcome!
How’s this programming gone for you?
This is a good one. Usually I have to read a whole book to get this information packed in an 8 minute video. Thank you!
Best video on programming out there, and you sure got a future on youtube. Great content!
bro I'm a pt and a lifter , been in the sports for over 18 years ... I've always had massive knowledge but never knew how to put it out or break it down easily like you do .... your videos are amazing , you did your homework properly and I salute you , well done and hope to get to do some work together some day 👊👊👊
I have seen 3 of your videos up to now and I can say that your channel will go through the roof! Awesome contents :)
I have switched to conjugated training 4 months ago, but have been getting lost in the suace. During at the end of the first block, I feel blown up; but your explanation showed me that I have been going to heavy in the first block. Thank you, Zach!
Thank you Zack for sharing this detailed and helpful guide! But I need your help to understand this:
In the video, reps are determined from absolute intensity (a dependent variable of reps) and Prilepin's chart (constant) while we can only find absolute intensity (AI) from reps (a dependent variable of AI) and relative intensity (constant). Therefore, reps and AI are dependent on each other and that may result in multiple answers.
For example, at 6:09, you showed us an example of how to get absolute intensity of 76.5% from relative intensity of 88% with 5 reps (87%); RI88% x 87%(5reps) = AI76.5%.
What if we use 4 reps(90%) instead of 5 reps (87%) for RI%88?
i.e. RI88% x 90%(4reps) = AI79%
Is the reason you used 5 instead of 4 reps because we also don't want to increase the AI% by too much every week as the same reason why we keep increase of RI% within 3%? I understand the chart is just a guideline for us to play with among different training experiences and individuals, but still would love to know your logic behind. Thank you again Zack, great contents!!
This is exactly the video I needed to see, thank you so much!
HOLYCRAP COACH! This is amazing.
THIS IS G O L D. I DID A CERT 4 IN FITNESS LEARNED NOTHING. I.COULD CARE LESS ABOUT 'FITNESS'. GIMME STRENGTH AND CONDITIONING.
I always find myself coming back to this video to re-calculate my chart (after long pauses in training yada yada). I first came across this video back in 2019/2020 and have been using it since. Thanks Zack!
I recently subscribed. I am kicking myself in the butt because I wish I knew about your channel sooner than later. But better late than never. Thank you. Please keep the vids coming.
Thank you so much from Iran 🙏❤
Hands down the best video I've seen on periodization. Subed
Man, you're my hero.
The truest coach ever
I love this content bro. You really crushed it with this one and earned a follow. THANK YOU
This video is pure gold
I used to waste a lot of time doing this, then I learnt that I can obtain the same results, maybe better, by just getting under a bar and aim to do more.
An olympic discus thrower trained with us sometimes. He always had a straightforward approach to the gym. I always remember the moment, while following a sophisticated programme, I caught a perfect snatch, and he told me "If you can look happy at the bottom of a snatch then it is too light for you."
But overall, I wish the best of luck to all in the gym. May your lifts forever increase and we all maintain optimal health. Just do what you enjoy X
the way he writes an 8 is unnerving
😂😂😂
Very good explanation of the basic principles of strength programming. Great job man
Isaac Baik thank you! I'm gonna get back to more programming vids in the future!
Thank you so much. I've been looking for a simple explanation on relative intensity! Loved the video. Love your channel!
This was a tremendous help-- thank you!
Thank you the great info! This was most enlightening to me :)
Thanks for the GREAT content so far, Im so hyped about part 3 now ;D
I'm just curious how many squat sess would you suggest pr week in the first couple of weeks, and would It be possible working both BS and FS at once? (1-2 FS sess 2-3 BS sess pr week) Or would you stick to one movement for the 13 weeks?
Keep up the good work
Amazingly good video, much respect. Thank you very much for taking the time to make such a professional video. No doubt you will become a huge youtube channel in the future. I wish you best of luck brah.
Thank you Zack. Legend mate.
Zack this video is brilliant thanks so much...
With eng subtitles you would better spread the word, to me. In your videos you always highlight important topics. Impressive, congrats.
I finally figured it out after a while thinking. Will definitively try this out with squatting 2x per week for 3 weeks. So excited to try it out!
How did it go?
@@emilpindur9400 went from 140 max to 180 in a half a year
thank you zack for demystifying this programming stuff
Excellent video as always
I am a personal trainer and always learn new information. And this video was great thank you
Super helpful. Thanks for putting this together Zack!
¡¡¡Este video es oro sólido!!!....Mil gracias Zack👏🏻👏🏻👏🏻
Dumb question, what frequency for training per week are we talking about? I’m sure it makes a world of difference training almost every day than 2 or 3
Underrated youtuber. Amazing video!!! I learned allt!! Thanks you so much. Subbed and like :)
Could someone show me an example of this with weight values plugged in?
This video shoud get billion views and million likes. An 8 minute video for visdom of lifetime programming..
So helpful
Thank you so much for the content
I bought the book periodisation by Tudor Bompa after you mentioned him in the beginning of the video. However, Bompa doesn't mention anything about Prilepin's chart or how best to construct strength sessions (the optimum sets/reps) in the book periodisation. Where did you get all the information about relative intensity, Prilepin's chart etc?
Its in the russian weightlifting translations by bud charniga
@@pistolpete7777 Yea, I have books by Roman and Medveyev (both translated by Charniga) and I don't recall them CALLING it Prilepin's table - but they use it. Prilepin knew his stuff
WOW!!! Mind blown!!! Thank you!!!
Does anyone know if this is applicable to beginners?
2 brilliant videos, learned alot!
Zack your content's amazing. So glad I finally discovered it, this channel deserves to be bigger.
Really clean editing style and focused delivery on technical guidelines makes these vids a great learning tool!
Really useful video!
Great content bro!
Thank you!!
Almost lost my mind figuring out how to force google sheet to calculate the actual intensity and weekly load based on what relative intensity and rep programming you choose, as well as what 1RM you input. Now the easy part: following the progression...
Thus is just so freaking helpful ❤️
Really good explanation
bro Ur really awesome and you will be very successful , respect
At 7:37 you mention writing a motorcycle, please teach me.
I am a exercise student and in none of my classes have they gone into relative intensity like this. We just had to build a year long training program for a sports team and this was never taught.. like what??
how did you found that 88% of relative int is 76.5 % from 1RM?
*Edit*
3:13 - 3:47
Thank you so much for this video!
I've read the book, excellent explanation, thanks! 👍
Great content, thanks for the excellent knowledge drop
How would the rules count if you do a exercise everyday. for example the squat?
You are a star!
Great video thank you!
Excellent!!
In short, you just have to progress how hard you train regardless of the rep ranges. And then deload and start again. And importantly, dont start all out or that progression wont be posible.
I watched this video 3 years ago and thought, damn this is complicated. Now I understand it all. Sometimes you just need to become more advanced to then start worrying about more advanced and complex stuff.
Your 1rep max changes from day to day so I stick with rate of perceived exertion (RPE) charts for programming and keep it simple.
This is my third time watching this and I feel like I need more information. Are there any books that might provide more QUALITY info on programming for strength?
Starting Strength third edition 😂
Very useful! Thanks
Where do you get the numbers for the equation at 3:40 in the video?
Oh my god! What an helpful peace of information i stumbled upon. Thank you :)
So hold on, the actual work weight should be a certain percentage of the (in this example) 6RM? For example, 85% of 6RM. Did I totally misunderstand?
Nope thats exactly right! If you are doing working sets at a certain number, your working weight should be a percentage of that numbers projected max.
Zack Telander thanks!
Zack Telander So, if i am doing sets of 1-2, the percentage would be about 80%? :o
Im confused here too.
When Iam totally beginner. How would I find my max? Difference between 40 and 45kg is more than 10% :O
I know I may be a little late, but when programming for max strength, you should have a little bit of more experience lifting. Say an intermediate.
this video is dense. really great stuff. my only quesion is do you use actual intenisty or relative when determining the weight your gonna put on the bar? im a little confused there.
Good stuff. Tanks !
This is brilliant
I don't know if this is a Stupid question but where do that 0.7 (70%) comes from? IE Why it is 70% @ 2:48 ?
So clear and helpful. Only one question: this progression was taken in the case of only 1 squat training per week: what if I trained squat 2-3 times per week?
I couldnt really focus on what u were talking @0:35
Thank you for sharing this, very helpfull! I have a question: at 6 min video. 4*6@72 and 4*5@74 got the same Relative intensity i suppose because 6 reps is 85% and 5 reps is 87% of 1RM so 72/85 and 74/87 are the same! What about the set manipulation? 4*6 and 5*5, they still got the same RI but one more set for the 5 rep... we don't take into consideration the set count?
Scoffed when you said progressive overload, but as soon as you pulled out prilepin's chart and talked about relative intensity you won me over! Admittingly I didnt understand all the math before this video, but from my experience, you have to train relative to your best. The body doesnt care if it is 10 pounds or a hundred- all it knows is heavy or not. Almost noone considers the relative intensity when they dicuss progressive overload, drives me bonkers. Pretty much any athlete-, once they hit the medium advanced level- cannot handle progressive overload for long. It would destroy their body with volume unless they started super slow (ie jim wendler 5/3/1- only using 85-90 percent of your non stimulated training max which ends up being about a 80-87%starting point when done right and even then it's a good month before you go up by just 5-10# on your lifts)..
+subbed, nice job breaking it down :)
Is what I am doing wrong? If so, why? I have never thought of relative intensity. I did 4x6 last week. I knew my 6RM based off 85% of my predicted 1RM. I usually start my first set with my 8RM and then increase the load each set to hit my predicted 6RM on set 3, and then throw on an extra 10lb on set 4 and see how many I can get. If I can get to my goal rep (in this case 6), then I would do that new weight for set 3 the following week. It is about this set 1: 95% of 6RM, set 2: 98% 6RM, set 3 100%6RM, and set 4 added 10lb and got 4 reps. I have been working out this way for a long time and have made very little progress. I look at this program he wrote and the calculated weights I would be lifting look so light. 70% of a 1RM I could do like 12+ times and I am only doing 6 reps? (am I understanding this correctly?) So in 3 weeks in the program from this video, you would never come close to failure? I hit failure ever week, is that wrong?
How often would you train the squat per week with that kind of programming?
Hum... Just gonna copy that 4 week cycle for squat & bench. Thnx
Good general knowledge but the key components missing are training age and neuromuscular efficiency. Prelipins chart was an observation of elite level lifters. These percentages don't apply to beginning and even some advanced lifters.
At 1:36, how do you get 24 total reps when you have 3 sets of 6 reps?
Why not volumize?
3x3, 3x4, 3x5
add weight
3x3, 3x4. 3x5
??
Why do you calculate relative intensity for reps but not sets
Hey mate. Great videos, I learnt a lot thanks to you.
Now I'm asking myself, and I'm actually struggling to find as clear answers as your videos, how to program a multiple lift program ? By that I mean, squat, bench, deadlift and press, all in the same week.
Would I get into overtraining by following the Relative Intensity logic at the same time on the 4 main lifts ??
Thanks a lot for all your videos ;)
At 1:32, I don't understand how is 3x6=24 total reps??? Can someone explain?
If you notice at 1:40 I am using 4 sets of 6 not three. I think you are confused by prilepins chart. 3-6 is just the recommended range for sets and reps (literally meaning you should to 3 to 6 sets of 3 to 6 reps) Because 70% is on the low end of the intensity range I know I want 24 total working reps. The only two possible ways to get 24 reps given the 3-6 set and 3-6 rep ranges are 4 x 6 or 6 x4. Since this is my first week of squatting I'd like to use higher rep sets so I chose 4x6. I completely understand how you may have mistaken this and I hope this explanation helps!
Zack Telander yes it does help. thank you! i thought the last column would be representing the rep range between the multiplication of the 2 lowest set/rep and the multiplication of the 2 highest set/rep, so when you said to use the highest sets and reps i thought it would be 6x6, so 36. i get now those columns are not related. thanks for the explanation!
It’s an amazing video Zack. Would u be willing to teach this practically and how we can go about it if yes ?
This is what I'm looking for!
THANKS FOR THE BOOK RECOMMENDATION