This is how I train as a result of the last time you spoke about this style of progression, and I LOVE IT! Really simple to do, and track and progressively overload. Got great results and still am, full body 3 times per week, all the main compounds! No fuckarounditis, It's LEGIT! I could train this way indefinitely, for the rest of my life, no problem at all! Thanks a lot Jason.
Hi Jason, I am just starting out with working out. Problem is, I am 40 years old. I have been watching a lot of videos on YT and yours seem to be the most informative with no bullshit. Is it too late to start with body building at my age? Thanks.
Paul Burnham How is your template set up? Do you do 3 sets on deads? My current set up is 3x per week, with 3 sets on squat, dead, bench, chins, ohp, and rows. I'm just concerned about the 3 sets of deadlift long term but I think as long as I don't have any grinders and bar speed is good, I should be okay.
Hey mate, sorry for the delay. I'm no expert by any means, but incase you happen to be interested, this is what I do personally > Squat, Bench, Deadlift, Push Press, Weighted Chin, Weighted Dips. I do this 3 times per week, typically Monday/Wednesday/Friday. For every lift "APART FROM DEADLIFT", I start with 4 sets of 6 reps, and I progress by chasing reps. Each session I try and add 1 rep to what I could do last time, I try and turn the 6's into 7's, the 7's into 8's, the 8's into 9's etc, until I add weight and go back to 6. The deadlift however is different, I only deadlift on the MONDAY and the FRIDAY and I ramp up to only 1 set of 5 reps, try and turn the 5 into 6, then 7, then 8, add weight, go back to 5. NO GRINDERS! I believe you don't make gains with grinders, good bar speed, all that good stuff. I hope that helps in some way, your training sounds pretty good as it is, so I hope its working for you and you're getting bigger and stronger, if the deadlifts begin to bury you, then you can always back off with the volume and keep going, good luck mate, thanks for asking, and keep training.
I used to focus on all the bullshit machine isolation work and do countless drop sets etc.. since listening to his advice and focusing more on weighted dips, pull ups, deadlifts, the gains have been insane
These video's about progression methods are really valuable as it is what confounds most new lifters,other than technique and form information,it is the single most important thing for long term progress.Then comes the matter of dogged consistency in sticking to your plan and seeing it through.
I like to use just 2 sets to progress on. Allows for more intensity. Heavy days earlier in the week (2-5 rep range) & hypertrophy later in the week (6-12 reps)
This progression works, like he said it may seem small progression but adds more than u think to ur maxes, I did this for a few weeks took a 4x5 to a 4x8, tested my max on squats for the hell of it went up 7.5kg (16.5lbs) just from adding 12 reps, gonna change it slightly though and drop everything down to 3 sets, seems easier to progress that way
Yeah I simply did, full Body 3 times a week: Squat 4x5-8 Bench + Pendlay Rows 4x5-8 OHP+Weighted Pullups 3x5-8 Skull-crushers + Incline Curls 3x6-10 Face-pulls 3x10-15 Then on one day I'd swap squats for deadlifts 3x3-5
That said I'm changing it up slightly, I'd say trying to stretch ur self across 4 sets is harder to progress, and 3 sets is still plenty of volume, progressive overload is the key factor. Also unless u have really good work capacity it's pretty tiring. I also find isolation arm work boring so I'm thinking of switching to dips+chin-ups for my bi + tri work. So considering this instead.... Squat 3x5-10 Bench + Pendlay Rows 3x5-10 OHP+Face-pulls 3x5-10/10-15 Dips + Chin-ups 3x6-10 Then maybe some cable Crunches and calves if I feel like it
Thank you very much, I was thinking about a layout just like yours, kind of exactly what I had in mind! Supersetting horizontal push/row and vertical push/pull is a great way of saving time and keeping your joints healthy :)
iPwnxALFAx no worries! Exactly yeah, that's the way I like to do it - every push has a pull, better to have a dominating posterior chain then other way, also good for shoulder health and joints etc. Like u said. It might be an idea to throw in some SLDL or hamstring work with ur squats aswell if u high Bar squat, as it mainly hits the quads. But I'm currently low Bar squatting so don't really need to
Hey Jason, keep bustin' out the sweet content man. Random quick question: How should someone go about strengthening and developing their serratus muscles? (In my case, mainly for shoulder health purposes.) Should they incorporate more bodyweight pressing movements like pushups and dips? Or should they incorporate movements like the dumbbell pullover into their training? Thanks.
This video was just what I've been looking for! I have been doing your novice program for a bit but constantly am needing spotting on the bench press. I will definitely put your advice into practice
Just started this progression method with my main lifts being chins and dips and squats. Awesome video. simple and hopefully it works well. thanks for for sharing your wisdom Jason. Keep the videos rolling
jason this is great advice. I've seen incredible results on your 5x5 program and now I have something to do after the first year. you're honestly the best "no bullshit" fitness youtuber there is. thanks alot.
Hi mate. Been watching for a while. I train at home as I can't afford a membership here in the U.K. U know what it like. Been following your programme and made some ok progress. Can u advise on tips for people at home with not a lot of money for more weights maybe different adjustments I don't know. Cheers man
Hey Jason I have a question for you. Ive been lifting for over 7 years and I am now 21. I did make very decent gains over the years, I am now over 200 pounds at 5'10 and around 10 to 15% bf. The thing is that I have been doing bro splits for all those years focusing mostly on mind muscle connection, the pump and the tension (lots of cable work, machine and dumbells) without really trying to increase weight on an important scale. This has led to make great gains but recently I have tried a different type of workout like you suggest and I noticed that I am very weak for my size. A problem that I know I will encounter if i switch to this type of program is that difference in volume and a ''weaker pump'' makes me paranoid about loosing gains since I have been through the same regimen for all those years during my adolescence. So I was wondering how you would suggest to some 1 like me to transfer to this type of workout. I mostly train because I really love it but i would like to increase my performance. Your videos are what made me consider the change after realising all the thinking paterns (that regards supplements also) that the fitness industry had implented on my young developping mind. Keep up the good work!
Jason, how about just changing the technique for each day? One of my buddies uses this for his bench press. He works at a weight until he hits his goal rep number, usually 6. Then, for every session after that, he just brings his hands slightly closer together. after a few sessions, his regular grip bench has become his close grip bench. He then adds weight, and reverts back to regular bench press. His argument is that its better to keep hitting the same weight and reps, but keep increasing the intensity of those same reps by slightly changing how its done: range of motion increase means more work is done per repetition, even if weight and reps are the same.
Jason a question about progression using your video example. If one goes from 185lbs 3x5 to 3x10 over a period and it's time to up the weight, if 185x10x3 equals 5550lbs lifted, does the increase in weight and rep scheme need to equal more total tonnage for growth? What I mean is that if I increased the weight to 205lbs for 3 sets and 5 reps, then the total tonnage would be 205x3x5 equals 3075, less tonnage then 185, but a harder weight to lift. Would you still get growth increasing the weight yet doing less total tonnage? Or would gains stall until you increased the reps to improve the overall tonnage?
For me, it always seemed to be slower to progress waiting on the bodies ability to add more reps. Sure it works, but faster progress came when I added, or modulated weight and set additions. This requires more monitoring, but adding reps as you are able to do them does not. To me the difference was worth it. One of my favorites is, say 3 sets with 100lbs gives you 12 -10 -8 solid reps for a 30 total, Next week add weight and still do 30 reps with the addition, which means you will probably be adding another set, like 11-9-7-3. as your reps per set will drop from the weight addition. Your are forcing the muscle to do the same amount of work with more weight. There is no rep grinding, and you will eventually reset and your 3 set 12-10-8 will be a much larger weight.
Ash Smith I'll say this are the most important:A) plan what days you hit the gym, a realistic plan, no less than 3 days, no more than five, rest is very important, and never miss a gym day, never ever, at least for the first couple of months, you need to make it into a habit. You can help yourself with positive afirmations to implant it on your subconscious, you would repeat to yourself several times a day "I go to the gyms X days every week" always afirmative and on present tense. B) Work mainly on your form, don't worry so much about the weight, you need to learn perfect form, this will help you avoid injures ans joint and tendoms pain.C) Increase weight no more than 10% every three weeks, or better do the method presented on this video.D) Eat a good amount of protein, above 130 grams a day, besides complex carbs an veggies. Try to avoid simple carbs at night.E) Spread your daily caloric intake into 6 meals, if you sleep for 6 hours that leavs you with 18 hrs, divide that into 3, to eat every three hours, and you have your six meals. This is to increase your metabolism, reduce portions and hence the size of your stomach and try to keep sugar blood levels more even.F) Drink a lot of water, quit sodas and beer. Anyways I hope this helps, just remember: be patient, it takes time and effort, but you can do it.
My advice is do what others have said (rest, eat, dont overtrain) but mostly just know that it will go away after not long at all. I barely get sore at all any more and i'm working harder than ever. Whenever you start or even return to the gym its going to feel shit for a month or so.
Cold gel packs help a lot with the soreness. You can use ice too, but permanent packs are easier. You can heat them up too. I'd recommend you keep two to four packs in your freezer. Use one pack per sore spot, and keep cooling the spot until the pack is warm. You can have a t-shirt etc. between the pack and your skin. Don't hold the pack with your hand (lol).
Hey Jason, I know you've made many videos about "the fat you eat is the fat you wear" concept when bulking. I was curious as to what effect dietary fat has when in a caloric deficit? Say someone is on a daily defecit of 500-1000 calories, but they're eating let's say 100 grams of fat. Is will they lose fat slower than someone who ate less dietary fat with the same defecit? Does the same go for recompositioning at maintenance calories? Would a higher fat diet produce slower recomp effects?
The data suggests the higher fat group would have a small metabolic disadvantage but it wouldn't be enough to impact scale weight. It is something in the way of 10 or 15 calories a day.
Jason Blaha Fitness Thanks Jason! Would love to see a video going more in depth on the effects of dietary fat on body composition when in a caloric deficit or maintenance.
To be fair, training everyday with a life is very easy when you use simple exercises like the ones you talk about and you have the weights in your house.
I actually found what worked for me for building big shoulders was cutting out all the isolation exercises and doing shoulders 3 times a week. Example Monday 3 sets of 4-6 reps, Wednesday 3 sets of 8-10, Friday 3 sets of 12-14. Hope that helps it worked great for me.
+Dave Mac I found zero imbalances with anything my shoulders actually looked wider. I also included heavy rows for back so I felt my rear deltoids stayed balanced with the front and side
Wow this is brilliant. For those who prefer higher frequency (daily, or at least 5x/week) could you explain again how to structure this? Also, would doing calisthenics (ring work, bodyweight skills like muscle ups levers etc.) as activation "warmup" prior to the main lifts be fine? Assuming great skills and not excessive CNS drain from doing this.. Jason really good stuff thanks
Hey Jason! Do you think this method will work for intermediates when linear progression no longer works? I've been doing it for 2 weeks now ( I know that's not a long time at all ) but, I haven't been able to add even one rep to any of the lifts. I like the idea, but I'm afraid that it won't work for me since linear progression no longer works. What are you thoughts? Thank you!!
If it isn't working and you are not enjoying it you will probably need to go over to some actual programmed training. When I presented this idea it was simply for people who wanted to try to make progress without dealing with the complexity of programming and still use minimalism. Understand it is going to go slowly if you use this approach.
in regards to your previous video about nutrition do you really believe "5 a day" is really neccessary? Ive heard people even reccomend 10 a day. Thanks Jason
say for example I were to drink a smoothie with a bunch of spinach ,kale and various fruits in and drink it every morning would this actually benefit me much or is it just overkill as I already eat only whole foods in my diet and eat fruit/veg through the day.
So what do you do if you fail with let’s say three sets of seven even though you managed them on your last training? This happens to me from time to time that something that felt reasonably light last time feels heavy the next time. So when this happens do you cut down reps the next time or try to hit 3x7 again? Thanks coach for the good content.
jason sensei im ,28 ive been traing on adn off the past years and i ended up injured weak and deepressed but all of there years ive been inconsitant in training and nutrition wich gives me shitty result i can only bench 50 kg for 10 reps is mean i still a newe and if i jump on good program can i get my newbie gains or its over pls waiting for your response
xarth 9 it's very similar as you are increasing your progression in that exercise. Adding weight to the bar is another way of increasing workload. Yes it is a good method of progression as more weight you get stronger and a stronger muscle is a bigger muscle.
hey coach I'm on a program that has me doing sets as follows only 3 days a week. 12 reps (warm up) 6-8 reps 4-6 reps 2-4 reps 12 reps (burn out set) this is on the bench press and alot of other compounds, is this a good program to follow or is this old school progression better? I'm 6 foot 1 168 lbs and have been lifting since January, gained about 20lbs so far but I feel like muscle wise I'm plateauing. also should I lift morethan 3 days a week? thanks for any advice.
This is how I train as a result of the last time you spoke about this style of progression, and I LOVE IT! Really simple to do, and track and progressively overload. Got great results and still am, full body 3 times per week, all the main compounds! No fuckarounditis, It's LEGIT! I could train this way indefinitely, for the rest of my life, no problem at all! Thanks a lot Jason.
You get it. This is a progression style someone could work with indefinitely.
Hi Jason, I am just starting out with working out. Problem is, I am 40 years old. I have been watching a lot of videos on YT and yours seem to be the most informative with no bullshit. Is it too late to start with body building at my age? Thanks.
Christ Taylor nope, just dont hurt yourself, take care but ENJOY
Paul Burnham How is your template set up? Do you do 3 sets on deads? My current set up is 3x per week, with 3 sets on squat, dead, bench, chins, ohp, and rows. I'm just concerned about the 3 sets of deadlift long term but I think as long as I don't have any grinders and bar speed is good, I should be okay.
Hey mate, sorry for the delay. I'm no expert by any means, but incase you happen to be interested, this is what I do personally > Squat, Bench, Deadlift, Push Press, Weighted Chin, Weighted Dips. I do this 3 times per week, typically Monday/Wednesday/Friday. For every lift "APART FROM DEADLIFT", I start with 4 sets of 6 reps, and I progress by chasing reps. Each session I try and add 1 rep to what I could do last time, I try and turn the 6's into 7's, the 7's into 8's, the 8's into 9's etc, until I add weight and go back to 6. The deadlift however is different, I only deadlift on the MONDAY and the FRIDAY and I ramp up to only 1 set of 5 reps, try and turn the 5 into 6, then 7, then 8, add weight, go back to 5. NO GRINDERS! I believe you don't make gains with grinders, good bar speed, all that good stuff. I hope that helps in some way, your training sounds pretty good as it is, so I hope its working for you and you're getting bigger and stronger, if the deadlifts begin to bury you, then you can always back off with the volume and keep going, good luck mate, thanks for asking, and keep training.
Since listening to your advice the gains have been through the roof
Bros, same here, you all said exactly what I was gonna say lol
I used to focus on all the bullshit machine isolation work and do countless drop sets etc.. since listening to his advice and focusing more on weighted dips, pull ups, deadlifts, the gains have been insane
This video ages like fine wine. Been doing this for years and is very effective. Sometimes simplicity is the best way to go
These video's about progression methods are really valuable as it is what confounds most new lifters,other than technique and form information,it is the single most important thing for long term progress.Then comes the matter of dogged consistency in sticking to your plan and seeing it through.
Buy a baby cow and lift it up every day, its that simple
Then drink her milk for GOMAD gainz!
This what I do until i can hit 8 reps per set. Then increase weight and work up again!
KingOrin94 is it hard to hit the 5 reps with the new weight?
Ripz no since ur only adding 5lbs-10lbs so no if ur doing more reps ur 1 rep max is increasing aswel
Yep- I'm avoiding grinders. And I LOVE rest pause.
no HIT.
I like to use just 2 sets to progress on. Allows for more intensity. Heavy days earlier in the week (2-5 rep range) & hypertrophy later in the week (6-12 reps)
I honestly thought it was only that last hard rep that makes you grow, this is definitely gonna change how I train. Thanks Jason!
i do the adding rep method a lot but if i get stuck i switch to the adding minimal weight method lol 1lb at a time works wonders
Jason is this the old "George Hackenschmidt progression?"
This progression works, like he said it may seem small progression but adds more than u think to ur maxes, I did this for a few weeks took a 4x5 to a 4x8, tested my max on squats for the hell of it went up 7.5kg (16.5lbs) just from adding 12 reps, gonna change it slightly though and drop everything down to 3 sets, seems easier to progress that way
I think I will consider this style too. How did you set up your weekly workouts? 3x full body?
Yeah I simply did, full Body 3 times a week:
Squat 4x5-8
Bench + Pendlay Rows 4x5-8
OHP+Weighted Pullups 3x5-8
Skull-crushers + Incline Curls 3x6-10
Face-pulls 3x10-15
Then on one day I'd swap squats for deadlifts 3x3-5
That said I'm changing it up slightly, I'd say trying to stretch ur self across 4 sets is harder to progress, and 3 sets is still plenty of volume, progressive overload is the key factor. Also unless u have really good work capacity it's pretty tiring. I also find isolation arm work boring so I'm thinking of switching to dips+chin-ups for my bi + tri work. So considering this instead....
Squat 3x5-10
Bench + Pendlay Rows 3x5-10
OHP+Face-pulls 3x5-10/10-15
Dips + Chin-ups 3x6-10
Then maybe some cable Crunches and calves if I feel like it
Thank you very much, I was thinking about a layout just like yours, kind of exactly what I had in mind! Supersetting horizontal push/row and vertical push/pull is a great way of saving time and keeping your joints healthy :)
iPwnxALFAx no worries! Exactly yeah, that's the way I like to do it - every push has a pull, better to have a dominating posterior chain then other way, also good for shoulder health and joints etc. Like u said. It might be an idea to throw in some SLDL or hamstring work with ur squats aswell if u high Bar squat, as it mainly hits the quads. But I'm currently low Bar squatting so don't really need to
Hey Jason, keep bustin' out the sweet content man. Random quick question: How should someone go about strengthening and developing their serratus muscles? (In my case, mainly for shoulder health purposes.) Should they incorporate more bodyweight pressing movements like pushups and dips? Or should they incorporate movements like the dumbbell pullover into their training? Thanks.
This video was just what I've been looking for! I have been doing your novice program for a bit but constantly am needing spotting on the bench press. I will definitely put your advice into practice
Great video!
Just started this progression method with my main lifts being chins and dips and squats. Awesome video. simple and hopefully it works well. thanks for for sharing your wisdom Jason. Keep the videos rolling
jason this is great advice. I've seen incredible results on your 5x5 program and now I have something to do after the first year. you're honestly the best "no bullshit" fitness youtuber there is. thanks alot.
hey Jason what do you think about bill pearl 20 month programme
Hi mate. Been watching for a while. I train at home as I can't afford a membership here in the U.K. U know what it like. Been following your programme and made some ok progress. Can u advise on tips for people at home with not a lot of money for more weights maybe different adjustments I don't know. Cheers man
Or maybe the community that follows may help out please.
Thanks for this information Jason, i've never tried this progression and and gonna use it my next workout.
Didn't you say in a previous video that you could do this with 1 set per exercise 3 days a week?
JM Blakely did the same with 6 sets of 6. Once he got 6x6 he went with a 6rm fir the first set again
Hey Jason I have a question for you. Ive been lifting for over 7 years and I am now 21. I did make very decent gains over the years, I am now over 200 pounds at 5'10 and around 10 to 15% bf. The thing is that I have been doing bro splits for all those years focusing mostly on mind muscle connection, the pump and the tension (lots of cable work, machine and dumbells) without really trying to increase weight on an important scale. This has led to make great gains but recently I have tried a different type of workout like you suggest and I noticed that I am very weak for my size. A problem that I know I will encounter if i switch to this type of program is that difference in volume and a ''weaker pump'' makes me paranoid about loosing gains since I have been through the same regimen for all those years during my adolescence. So I was wondering how you would suggest to some 1 like me to transfer to this type of workout. I mostly train because I really love it but i would like to increase my performance. Your videos are what made me consider the change after realising all the thinking paterns (that regards supplements also) that the fitness industry had implented on my young developping mind.
Keep up the good work!
I just recently started this way, thanks coach
Does progression training show increasing mass results for us over-45 crowd?
So I can do one set of 5 seven days a week?
Great video Jason!
Jason, how about just changing the technique for each day? One of my buddies uses this for his bench press. He works at a weight until he hits his goal rep number, usually 6. Then, for every session after that, he just brings his hands slightly closer together. after a few sessions, his regular grip bench has become his close grip bench.
He then adds weight, and reverts back to regular bench press.
His argument is that its better to keep hitting the same weight and reps, but keep increasing the intensity of those same reps by slightly changing how its done: range of motion increase means more work is done per repetition, even if weight and reps are the same.
That's pretty good, the closer he brings it the more rom he does
Jason a question about progression using your video example. If one goes from 185lbs 3x5 to 3x10 over a period and it's time to up the weight, if 185x10x3 equals 5550lbs lifted, does the increase in weight and rep scheme need to equal more total tonnage for growth? What I mean is that if I increased the weight to 205lbs for 3 sets and 5 reps, then the total tonnage would be 205x3x5 equals 3075, less tonnage then 185, but a harder weight to lift. Would you still get growth increasing the weight yet doing less total tonnage? Or would gains stall until you increased the reps to improve the overall tonnage?
nvm you answered it on your A23-2017p1 Q&A....
Love this channel!
For me, it always seemed to be slower to progress waiting on the bodies ability to add more reps. Sure it works, but faster progress came when I added, or modulated weight and set additions. This requires more monitoring, but adding reps as you are able to do them does not. To me the difference was worth it. One of my favorites is, say 3 sets with 100lbs gives you 12 -10 -8 solid reps for a 30 total, Next week add weight and still do 30 reps with the addition, which means you will probably be adding another set, like 11-9-7-3. as your reps per set will drop from the weight addition. Your are forcing the muscle to do the same amount of work with more weight. There is no rep grinding, and you will eventually reset and your 3 set 12-10-8 will be a much larger weight.
Hey Jason, just made it a full first week in the gym (at 42yo lol).. any advice for soreness?
Ash Smith I'll say this are the most important:A) plan what days you hit the gym, a realistic plan, no less than 3 days, no more than five, rest is very important, and never miss a gym day, never ever, at least for the first couple of months, you need to make it into a habit. You can help yourself with positive afirmations to implant it on your subconscious, you would repeat to yourself several times a day "I go to the gyms X days every week" always afirmative and on present tense. B) Work mainly on your form, don't worry so much about the weight, you need to learn perfect form, this will help you avoid injures ans joint and tendoms pain.C) Increase weight no more than 10% every three weeks, or better do the method presented on this video.D) Eat a good amount of protein, above 130 grams a day, besides complex carbs an veggies. Try to avoid simple carbs at night.E) Spread your daily caloric intake into 6 meals, if you sleep for 6 hours that leavs you with 18 hrs, divide that into 3, to eat every three hours, and you have your six meals. This is to increase your metabolism, reduce portions and hence the size of your stomach and try to keep sugar blood levels more even.F) Drink a lot of water, quit sodas and beer. Anyways I hope this helps, just remember: be patient, it takes time and effort, but you can do it.
Eat right, sleep well. Soreness will decease as you build. Embrace it and enjoy it because your making gains.
My advice is do what others have said (rest, eat, dont overtrain) but mostly just know that it will go away after not long at all. I barely get sore at all any more and i'm working harder than ever. Whenever you start or even return to the gym its going to feel shit for a month or so.
Thanks guys
Cold gel packs help a lot with the soreness. You can use ice too, but permanent packs are easier. You can heat them up too. I'd recommend you keep two to four packs in your freezer. Use one pack per sore spot, and keep cooling the spot until the pack is warm. You can have a t-shirt etc. between the pack and your skin. Don't hold the pack with your hand (lol).
Can someone do the same thing but instead of increasing the weight at 10 reps do it at 8 reps? Would there be any difference?
Hey Jason, I know you've made many videos about "the fat you eat is the fat you wear" concept when bulking. I was curious as to what effect dietary fat has when in a caloric deficit? Say someone is on a daily defecit of 500-1000 calories, but they're eating let's say 100 grams of fat. Is will they lose fat slower than someone who ate less dietary fat with the same defecit? Does the same go for recompositioning at maintenance calories? Would a higher fat diet produce slower recomp effects?
The data suggests the higher fat group would have a small metabolic disadvantage but it wouldn't be enough to impact scale weight. It is something in the way of 10 or 15 calories a day.
Jason Blaha Fitness Thanks Jason! Would love to see a video going more in depth on the effects of dietary fat on body composition when in a caloric deficit or maintenance.
You should put these ideas in a small pamphlet without a lot of fluff and sell them. It would be cool to have in the gym bag for easy reference.
very good advice
Jason, you should talk more about spotters and ego lifting, its pros and cons.
Thanks Jason!
great video!!!
To be fair, training everyday with a life is very easy when you use simple exercises like the ones you talk about and you have the weights in your house.
How much time of rest between sets? I am trying this 3x5 now!
Jason thank you for putting out real info. You have done so much for community.
thank youuuuuuuuuu jason
Nice video! Keep them up Jason :)
It's okay to deadlift this way?
Jason, do you think lateral raises are necessary for improving shoulder strength/development?
Depends how well your shoulders grow, it wont hurt
I actually found what worked for me for building big shoulders was cutting out all the isolation exercises and doing shoulders 3 times a week. Example Monday 3 sets of 4-6 reps, Wednesday 3 sets of 8-10, Friday 3 sets of 12-14. Hope that helps it worked great for me.
+Adam McCartne6 shoulder presses
Adam McCartne6 yeah thats pretty much what im doing at the min, was wondering if leaving out the side delt would have any issues/imbalances
+Dave Mac I found zero imbalances with anything my shoulders actually looked wider. I also included heavy rows for back so I felt my rear deltoids stayed balanced with the front and side
Wow this is brilliant. For those who prefer higher frequency (daily, or at least 5x/week) could you explain again how to structure this?
Also, would doing calisthenics (ring work, bodyweight skills like muscle ups levers etc.) as activation "warmup" prior to the main lifts be fine? Assuming great skills and not excessive CNS drain from doing this..
Jason really good stuff thanks
Jason would you recommend applying this style of progression to your novice program? Thanks!
No, my novice program is linear progression.
Jason How much Rest between sets???
Hey Jason! Do you think this method will work for intermediates when linear progression no longer works? I've been doing it for 2 weeks now ( I know that's not a long time at all ) but, I haven't been able to add even one rep to any of the lifts. I like the idea, but I'm afraid that it won't work for me since linear progression no longer works. What are you thoughts? Thank you!!
If it isn't working and you are not enjoying it you will probably need to go over to some actual programmed training. When I presented this idea it was simply for people who wanted to try to make progress without dealing with the complexity of programming and still use minimalism. Understand it is going to go slowly if you use this approach.
@@JasonBlaha What do you think of a light, medium, heavy setup?
This is what george hackenschmith recommended back in the day.
Thanks, Jason. I think this is may be exactly what I need. Will it work with increasing the sets and doing all triples instead?
This dude must think i'm stalking him but absolutely brilliant video! thank you for killer content! 👍🏾👊🏾
in regards to your previous video about nutrition do you really believe "5 a day" is really neccessary? Ive heard people even reccomend 10 a day. Thanks Jason
You could look at the nutrition profile of those foods online and see for yourself how much you might need as a rough idea.
say for example I were to drink a smoothie with a bunch of spinach ,kale and various fruits in and drink it every morning would this actually benefit me much or is it just overkill as I already eat only whole foods in my diet and eat fruit/veg through the day.
So what do you do if you fail with let’s say three sets of
seven even though you managed them on your last training? This happens to me
from time to time that something that felt reasonably light last time feels
heavy the next time. So when this happens do you cut down reps the next time or
try to hit 3x7 again? Thanks coach for the good content.
jason sensei im ,28 ive been traing on adn off the past years and i ended up injured weak and deepressed but all of there years ive been inconsitant in training and nutrition wich gives me shitty result i can only bench 50 kg for 10 reps is mean i still a newe and if i jump on good program can i get my newbie gains or its over pls waiting for your response
is this better than adding 5 lbs when possible and keeping the reps always at 5? and if so can you explain why?
xarth 9 it's very similar as you are increasing your progression in that exercise. Adding weight to the bar is another way of increasing workload. Yes it is a good method of progression as more weight you get stronger and a stronger muscle is a bigger muscle.
exactly, no point in stimulating more growth if you can actually turn that into muslce
Droping knowledge
Thnx man
hey coach I'm on a program that has me doing sets as follows only 3 days a week.
12 reps (warm up)
6-8 reps
4-6 reps
2-4 reps
12 reps (burn out set)
this is on the bench press and alot of other compounds, is this a good program to follow or is this old school progression better? I'm 6 foot 1 168 lbs and have been lifting since January, gained about 20lbs so far but I feel like muscle wise I'm plateauing. also should I lift morethan 3 days a week? thanks for any advice.
Jeff mastersons weight gain blueprint
how many people actually use the kind of form you are talking about jason? especially the newbs on your novice program. barely any I'd say.
aaahhhh I'm so weak
That only means you have a lot to gain my friend.
+PBtheman that's true
You don’t think someone would regress with this?
2nd