Hahaha I was wondering the same damn thing... Most of my day's are spent on the road and I rely on these podcasts to keep my sanity throughout the week 😂
When I was like 16 I took a couple gym sessions with a personal trainer who ran me through everything being 3 sets of 10 on the dot pretty much. Most of my life since then I’ve been stuck to the dogma of straight sets. Even realizing that I’ve always been apprehensive to mix it up cuz I don’t fully understand the application of these other set and rep structures. This video is awesome for helping me learn it.
Patrick's approach makes the most sense to me, which is why I've been doing cluster sets for a while now and I'm seeing massive improvements. The idea of doing as much work as possible, in the least amount of time possible, just clicks.
I’m 36 and been training for 20 years. In my teens I followed the classic Arnold split, never gained much strength due to the high volume and not enough rest. In my 20s I did lower volume power lifting training. In my 30s years I naturally ended up doing this type of training style with time under tension for isolation movements, pyramid strength training with 1-2 failure set and 1-2 back down set on compounds, then doing some rest pause style training for a secondary movement. Wish I had this knowledge in my teens and 20s. The young guys at the gym who have worked out with me have blown up so much from training this way and eating properly.
May I ask how are you progressing within the sets and how do you structure/ plan your long term progression? Let’s take bench 12 reps with one plate / side - 10 reps 1,5 plates / side - 8 reps with two plates. Let’s say I’m able to complete that. What now? Do I increase the weight on each set next Workout? Or just on the Last Set or… ? I love the pyramid sets but I don’t get how I can get stronger with that?
@@max_fjellstorm ok so i kind of changed it a bit i guess? all the sets i do before my 1 and only failure set for each exercise are just "warmup/feeder" sets u could say, none are sets where i potentially lose strength for my last failure set (atleast not on my main movement like bench, might do more than 1 working set on the rest of the exercises) and i also dont neccesarily do drop sets anymore, only on my last exercise as a finisher. but to answer ur question with how to progress in the strength department when u "pyramid it up", u just attempt a higher load on ur failure set next workout or maybe in the next 2-3 weeks. u also put a higher load on ur warmup/feeder sets. i personally do my warmup/feeder sets with a load that is based of a % of my 1rm. so if my 1rm is 100kg i do 20% of that, then 40%, then 60% then 80/90% for an amrap and thats it, so 20kg, 40kg, 60kg then 80kg/90kg for as many as u can. eventually ur 1rm will go up with a consistent diet and training so ur warmup/feeder sets will go up based on the 20,40,60,80/90% strucutre i mentioned (this is just how i approach it, maybe not the best but i like this way the most for me) :) ps: this is just for my main movement of the day, so if i train chest ill do the benchpress in this manner and the other 2-4 exercises for chest might have less warmup/feeder sets and more sets that drains my failure set
Great video. Pyramiding up makes a lot of sense for heavy compound movements and straight sets for lighter isolation movements. An advanced lifter knows how to use multiple techniques based on feel.
I just started doing cluster sets 2 weeks ago, it’s a game changer. Hype that you talked about that ! I do feeder for compound then I alternate all of these styles for different exercises.💪🏼
20 years of pyramid training....After studying Mike Mentzer and Dorian Yates for the last 3 years and switching to their style, The slow controlled reps, single Failure set by far for me, put the most mass on with virtually no aches and pains.
This is the first video I’ve ever watched of Fouad’s. Not sure if I’ve been living under a rock or what. Recommended to watch him from my coach and man! What an awesome honest video about training. Perfect thing I’ve been looking for! Subbed!!!
No sometimes I'll do 2 failure sets or 1 failure set and then 1 beyond failure. This is a type of JP (Jordan Peters) style training, I don't want to pass it off as my own.
I usually do 2 warm up exercises than into my compound movements then onto accessory kinda work, but I definitely took that from spending all my time listening to your podcasts 😂 I've put at least 10kg on each compound since listening to the podcasts
depends on how you feel on a day, sometimes u can go heavier, sometimes u need to go lighter and do higher reps, always different but 80 to 85 percent is a good guideline
Mike Isratel is having a heart attack watching this because Fouad hasn’t said RIR once 😭😂😂 notice how the winners train vs the “science” thank you for the vid Fouad!
Great Video Fouad, I prefer pyramids as well with a last set of each exercise as a drop set. My question though, Do you feel leg ext and leg curl weaken the muscles enough to limit strength on the leg press and squat? I hit Squats 1st then leg press and then onto the accessory movements.
I remember in the podcast mentioning can’t get stronger in higher rep range , you said you could . Actually George Leeman , the strongest teen of all time and one of the strongest guys in their early 20s at the time , always did high rep strength training . 20 rep deficit deadlifts
Fouad Abiad I think I worded it wrong , I’m agreeing what you said in podcast . About getting stronger in the rep ranges appose to the 4-5 rep standard strength training .
I’ve always used pyramid training. 10,8,6,4,2 adding 10lbs for every set. Then pyramid back 2,4,6,8,10 by taking away 10lbs. After getting use to that for a while, I add 10lbs for my warmup from what I originally started with. So if I started with 2-45 on each side. Next time I go to the gym I’ll start with 2-45 and a 10 on each side for my warmup 10reps then keep adding 10lbs again for 8,6,4,2.
Question - If I'm doing bench utilizing the balance style you're suggesting does angle matter? Like doing pyramid at incline bench, and then failure at flat bench?
100lb dumbbell press for 4 sets of 12. But my 4th set is usually my failure set. So it will go 12x12x12x8. Each week I shoot to add more reps for progressive overload. Once I hit that 12 reps on my 4th set I will increase the weight for my 4th set. And then continue doing 100s for first 3 sets and 110s for that 4th set until I reach 12 with the 110s on that 4th set. Then I will replace my 100lb 3rd set with the 12 reps of 110 and restart a new 4th set with the 110s until I reach 12. And just keep replacing the lighter weight set each time I progressively increase that final heavier set. Once I reach 110s for 12x12x12x12, I will go to 120s on that 4th set and start the cycle all over. Im not really sure what this madness is called but it works and feels great for me. Hopefully someone can understand my mess of an explanation and let me know if there is a name for this type of training lol. The only exercise this doesn't show good results on for me is one arm tricep extensions with dumbbells. For some reason I will have good progressive reps one week, and then less reps the following. Constant back and forth. Not really sure why this happens only with this muscle / exercise.
Love your super long videos. Those to me are more informative. Thanks HOSS and I need to get a couple of your shirts. Oh and I also beat you at getting James's SHEDCON1 shirt😅😅😅😅😅 ordered it before it sold out here in the states
Pyramid style for the win. Works the best for me and alot of the people i've trained. Old school = best school EDIT: actually, after watching the entire video i've come to the conclusion that i've been training like this(incorporating all the types of training in a workout) without even realising, it just felt right to do it this way. The way you explain your leg day is exactly the same way i do it(not the same weights of course🤣)..starting with leg curls or extensions, moving to the heavy compound, then on to the leg press or hack squat, doing the density sets(less volume for me), and the last exercise just straight sets(lunges or i might go for a leg curl or extension) to finish all up. Crazy how we do some things and we dont even realise the compexity of them.
If you have time bruv can you do all again with the Knowledge have have got other coaches of pod or are you happy with the basics for up and coming bodybuilding. Thanks dappa .
I think if my teachers were this big, wore fitted 'T's' while pointing to a whiteboard with a pen-marker that looked like a small twig in their hands - I would've been a straight 'A' student!
Would you recommend any of these to a beginner to lifting weights? I was thinking of doing starting strength. I just bought a squat rack, barbell, and a bench.
Fouad Abiad, Great information thanks. My question is for the straight sets is it only one exercise for body part? for example just flat bench 5 sets of 10 reps and done or do the next set of 5x10? also in the straight set once a week? Once again Thanks
Fabolous video, as soon as the gym will open in italy will add this type of workout to my JP style of training! Months ago thanks to your podcast with JP i improved my workout! You deserve more subscribers man! Great job!
Gonna have to combine this ^ with your pro spit video routine. This actually looks refreshing instead of doing the same style of lifts the entire workout.
Fouad again another top video with not bullshit approach this channel gives you the tools you need to build and grow advice like this for free everyone should subscribe and learn.
Excellent vid with great detail and explanation. I already use the middle Failing and Pyramid sets on myself and my clients, but will be adding in the Density sets especially Cluster sets now. Now I see why James is always using them. Make sense!
In my opinion it kind of depends on how I’m feeling mentally and physically each day. On those days when I’m feeling it and can mentally take myself to a different place I’m all about conserving my energy and doing failure sets. If I’m not in that zone then I’d say pyramid sets.
Very nice. I recently switched from pyramid style training to more of a failure set style because of the advice I got on the podcast. Cool video explaining them all.
Goodlife Fitness: Sorry you need to have a Trainer Certificate and our Goodlife Training Institute
Me; Excuse you, I studied at Hosstile University
LOL, YES!
“How many reps are needed to build muscle?” The last ones.
Partial marks awarded. All of them were needed as you can't get to the last ones without the first ones.
lol yup!
@@lastsonofkrypton3918 Exactly they all matter. The last reps aren't effective if the first ones are trash.
Easy I see a notification and it’s a white board no doubt immediately clicked
Thursday hoss video? Couldnt get any better than this
Jesus Fouad it’s been 6 days, everything good? I was gonna call the cops 😂
Hahaha I was wondering the same damn thing... Most of my day's are spent on the road and I rely on these podcasts to keep my sanity throughout the week 😂
LOL, sorry man.
@@FouadAbiad you’re good brother!lol just hooked on the content, do what ya want, avoid burnout and enjoy your time
Same here! I was like...hhhmmmmm...no Hosstile vid today again, but he's not in prep...I'M WORRIED 😆
@@funky.ass.breakz4473 right? I was definitely losing my mind without the podcast
Love the detailed breakdown. I'm currently on the dog crap diet, it's bitter but I'm saving lots of money and seeing results.
Any man with a board in his room gets my respect! Always got to prioritize and have a great work ethic! Love you Fouad
This information is priceless. Now we need a strategy for cheat meals, how to massively cheat and get shredded at the same time hahah
When I was like 16 I took a couple gym sessions with a personal trainer who ran me through everything being 3 sets of 10 on the dot pretty much. Most of my life since then I’ve been stuck to the dogma of straight sets. Even realizing that I’ve always been apprehensive to mix it up cuz I don’t fully understand the application of these other set and rep structures. This video is awesome for helping me learn it.
The best type? The type you’ll adhere to.
Yup
Came to comment this
You're good at giving the details. You'd be suprise how many guys dont know all of this.
Patrick's approach makes the most sense to me, which is why I've been doing cluster sets for a while now and I'm seeing massive improvements. The idea of doing as much work as possible, in the least amount of time possible, just clicks.
I’m 36 and been training for 20 years. In my teens I followed the classic Arnold split, never gained much strength due to the high volume and not enough rest. In my 20s I did lower volume power lifting training. In my 30s years I naturally ended up doing this type of training style with time under tension for isolation movements, pyramid strength training with 1-2 failure set and 1-2 back down set on compounds, then doing some rest pause style training for a secondary movement.
Wish I had this knowledge in my teens and 20s. The young guys at the gym who have worked out with me have blown up so much from training this way and eating properly.
5:35 thats exactly how i do my sets lol. pyramid sets and then 1 backoff set after my failure set on pyramid
May I ask how are you progressing within the sets and how do you structure/ plan your long term progression? Let’s take bench 12 reps with one plate / side - 10 reps 1,5 plates / side - 8 reps with two plates. Let’s say I’m able to complete that. What now? Do I increase the weight on each set next Workout? Or just on the Last Set or… ? I love the pyramid sets but I don’t get how I can get stronger with that?
@@max_fjellstorm ok so i kind of changed it a bit i guess? all the sets i do before my 1 and only failure set for each exercise are just "warmup/feeder" sets u could say, none are sets where i potentially lose strength for my last failure set (atleast not on my main movement like bench, might do more than 1 working set on the rest of the exercises) and i also dont neccesarily do drop sets anymore, only on my last exercise as a finisher. but to answer ur question with how to progress in the strength department when u "pyramid it up", u just attempt a higher load on ur failure set next workout or maybe in the next 2-3 weeks. u also put a higher load on ur warmup/feeder sets. i personally do my warmup/feeder sets with a load that is based of a % of my 1rm. so if my 1rm is 100kg i do 20% of that, then 40%, then 60% then 80/90% for an amrap and thats it, so 20kg, 40kg, 60kg then 80kg/90kg for as many as u can. eventually ur 1rm will go up with a consistent diet and training so ur warmup/feeder sets will go up based on the 20,40,60,80/90% strucutre i mentioned (this is just how i approach it, maybe not the best but i like this way the most for me) :)
ps: this is just for my main movement of the day, so if i train chest ill do the benchpress in this manner and the other 2-4 exercises for chest might have less warmup/feeder sets and more sets that drains my failure set
High INTENSITY
LOW VOLUME
TOP SET BACK OFF
High intensity high volume for nattys
@@Croissantrophy.meme.channel no.
@@FouadAbiad high intensity low volume is good for natty?
Huge fan of the whiteboard vids!
I love pyramid sets.
I saw the notification while I was at work. Now since I just clocked out this is the first order of business
How the fuck does fouads channel only have 215k. Best no bullshit bodybuilding info on TH-cam.
The 5 people who disliked this video do crossfit.
Great video. Pyramiding up makes a lot of sense for heavy compound movements and straight sets for lighter isolation movements. An advanced lifter knows how to use multiple techniques based on feel.
I wish I could have watched videos like this when I was 15. Would have spared me some years of fucking around in the gym..
I just started doing cluster sets 2 weeks ago, it’s a game changer. Hype that you talked about that ! I do feeder for compound then I alternate all of these styles for different exercises.💪🏼
Coach Fouad ...no screaming, no drama, and no crazy hair 🤣🤣🤣
20 years of pyramid training....After studying Mike Mentzer and Dorian Yates for the last 3 years and switching to their style, The slow controlled reps, single Failure set by far for me, put the most mass on with virtually no aches and pains.
Thats good to hear. I've also been doing the single set training pyramiding up 15/12/10/8/top set to concentric failure. Very time efficient too.
Great break down Fouad. Thank you so much you are appreciated 🙏🏾
Good old fashioned training talk! This is good shit!
What do you think about 10x10
It can be good
Your opinion on how John defendis trained doing 40-60 sets per body part all to failure
For the pyramid set can i take each set to failure or is that too much
I used to do that. It works but I feel like there is a better way.
Do you not find that starting with pyramid sets in an isolation movement takes away from your heavy lifts to follow in the failure set compound lift?
This is the first video I’ve ever watched of Fouad’s. Not sure if I’ve been living under a rock or what. Recommended to watch him from my coach and man! What an awesome honest video about training. Perfect thing I’ve been looking for! Subbed!!!
Yesss, this came on Friday as I’m in the UK, sets me up for the weekend.
Gonna call it Fouad Friday from now on.
Goddam Fouad, you did it again... excellent video! Keep the good work
Yess i have been waiting your whiteboard lessons ......😁😁
The podcasts, the videos, and the personality are a trifecta of limitless value and entertainment I just can’t get enough of
What you do is incredible, you got me in to working out and bodybuilding and it's become a positive passion of mine!
Thats awesome to hear man!
So say for pyramid sets or failures sets; do you only do one set to all-out failure? (listed as set 4 on the board.)
No sometimes I'll do 2 failure sets or 1 failure set and then 1 beyond failure. This is a type of JP (Jordan Peters) style training, I don't want to pass it off as my own.
I usually do 2 warm up exercises than into my compound movements then onto accessory kinda work, but I definitely took that from spending all my time listening to your podcasts 😂 I've put at least 10kg on each compound since listening to the podcasts
Stop taking sauce and make this video again...
On the pyramid sets what weight should you be working up to on the top set? 80-85% of 1RM?
depends on how you feel on a day, sometimes u can go heavier, sometimes u need to go lighter and do higher reps, always different but 80 to 85 percent is a good guideline
This was hands down one of the best videos I've watched about training styles and actually providing real proper insight into them. Thank you!
Mike Isratel is having a heart attack watching this because Fouad hasn’t said RIR once 😭😂😂 notice how the winners train vs the “science” thank you for the vid Fouad!
Mike doesn't know how to properly train for muscle grow
@@Croissantrophy.meme.channel yeah right he looks like a bean pole....
Warm-up
1. 10 min light cardio
2. Mobility work
Exercise protocol order
1. Pyramid sets: moderate weight, isolation or machine compound
2. Failing set: heavy, barbell compound
3. Density set: Cluster or drop set: machine compound
4. Straight set: isolation or dumbbell compound
Simply the best ,thanks fouad 🙌🏾🙌🏾
Putting out solid information as always Hoss. Always baffles me how you only have 200k subs where people like Greg doing natty or nots have 800
People love drama! I don’t do drama, I only do real.
@@FouadAbiad preach brother! Looking forward to BB&B tomorrow 😍
Great Video Fouad, I prefer pyramids as well with a last set of each exercise as a drop set. My question though, Do you feel leg ext and leg curl weaken the muscles enough to limit strength on the leg press and squat? I hit Squats 1st then leg press and then onto the accessory movements.
They definitely can if you take them to their limit. That being said, it’s better to be warm and a little less strong then it is to be injured.
@@FouadAbiad Thanks I got legs bright and early tom, I'll change up the rotation tom and give it a shot
what were the bullet points on density sets?
I remember in the podcast mentioning can’t get stronger in higher rep range , you said you could . Actually George Leeman , the strongest teen of all time and one of the strongest guys in their early 20s at the time , always did high rep strength training . 20 rep deficit deadlifts
I stated in the video there were many variables and many versions that I wasn’t covering. This is just my way.
Fouad Abiad I think I worded it wrong , I’m agreeing what you said in podcast . About getting stronger in the rep ranges appose to the 4-5 rep standard strength training .
I’ve always used pyramid training. 10,8,6,4,2 adding 10lbs for every set. Then pyramid back 2,4,6,8,10 by taking away 10lbs. After getting use to that for a while, I add 10lbs for my warmup from what I originally started with. So if I started with 2-45 on each side. Next time I go to the gym I’ll start with 2-45 and a 10 on each side for my warmup 10reps then keep adding 10lbs again for 8,6,4,2.
What ben would ask:'Why you always draw on White boards but never on Black boards. Is there something bad about Black boards?')))))
Question - If I'm doing bench utilizing the balance style you're suggesting does angle matter? Like doing pyramid at incline bench, and then failure at flat bench?
100lb dumbbell press for 4 sets of 12. But my 4th set is usually my failure set. So it will go 12x12x12x8. Each week I shoot to add more reps for progressive overload. Once I hit that 12 reps on my 4th set I will increase the weight for my 4th set. And then continue doing 100s for first 3 sets and 110s for that 4th set until I reach 12 with the 110s on that 4th set. Then I will replace my 100lb 3rd set with the 12 reps of 110 and restart a new 4th set with the 110s until I reach 12. And just keep replacing the lighter weight set each time I progressively increase that final heavier set. Once I reach 110s for 12x12x12x12, I will go to 120s on that 4th set and start the cycle all over. Im not really sure what this madness is called but it works and feels great for me. Hopefully someone can understand my mess of an explanation and let me know if there is a name for this type of training lol. The only exercise this doesn't show good results on for me is one arm tricep extensions with dumbbells. For some reason I will have good progressive reps one week, and then less reps the following. Constant back and forth. Not really sure why this happens only with this muscle / exercise.
Amazing info brother! I wish I could buy Hoss Supplements also in Europe! 😑
Love your super long videos. Those to me are more informative. Thanks HOSS and I need to get a couple of your shirts. Oh and I also beat you at getting James's SHEDCON1 shirt😅😅😅😅😅 ordered it before it sold out here in the states
MAAAAN havent seen this one , i really like the white boards videos , HOSSTILE UNIVERSITY all the waay
Need more podcasts to get through this lockdown mate 💪
This video is great, I’m definitely going to try this method out. It makes a lot of sense. Thank you for sharing this.
Pyramid style is the best
Pyramid style for the win. Works the best for me and alot of the people i've trained. Old school = best school
EDIT: actually, after watching the entire video i've come to the conclusion that i've been training like this(incorporating all the types of training in a workout) without even realising, it just felt right to do it this way.
The way you explain your leg day is exactly the same way i do it(not the same weights of course🤣)..starting with leg curls or extensions, moving to the heavy compound, then on to the leg press or hack squat, doing the density sets(less volume for me), and the last exercise just straight sets(lunges or i might go for a leg curl or extension) to finish all up.
Crazy how we do some things and we dont even realise the compexity of them.
If you have time bruv can you do all again with the Knowledge have have got other coaches of pod or are you happy with the basics for up and coming bodybuilding. Thanks dappa .
I think if my teachers were this big, wore fitted 'T's' while pointing to a whiteboard with a pen-marker that looked like a small twig in their hands - I would've been a straight 'A' student!
Would you recommend any of these to a beginner to lifting weights? I was thinking of doing starting strength. I just bought a squat rack, barbell, and a bench.
Awesome video! Ive been training for 18 years and this is the best way to set up/explain a workout!
Fouad Abiad, Great information thanks. My question is for the straight sets is it only one exercise for body part? for example just flat bench 5 sets of 10 reps and done or do the next set of 5x10? also in the straight set once a week? Once again Thanks
This was so good had to watch it twice back to back.
The best training style is the training style that gives you the most gainzzzzz (and keeps you injury-free)
Love these training/programming vids. Thank you
Fabolous video, as soon as the gym will open in italy will add this type of workout to my JP style of training! Months ago thanks to your podcast with JP i improved my workout! You deserve more subscribers man! Great job!
What do you think about doing an 8x8 program? I would love to see a video covering a program like that.
Gonna have to combine this ^ with your pro spit video routine. This actually looks refreshing instead of doing the same style of lifts the entire workout.
Very interesting! I'll try to apply these styles combines. Also sounds fun.
Answer. None.
Fouad again another top video with not bullshit approach this channel gives you the tools you need to build and grow advice like this for free everyone should subscribe and learn.
Would the failing set be the best for gaining weight? I’m trying to build mass
Definitely good info, I luv the pyramid style personally, nice cant wait for the deals on Black Friday
Appreciate your videos and knowledge. Thank you.
Brother Fouad amazing content, Thank you for sharing and blessing everyone good tactic for weight training much respect to you and blessing sir.
I've been loving the Pyramid sets. They mostly work for my chest but I'll take it!
💪🔥
Excellent vid with great detail and explanation. I already use the middle Failing and Pyramid sets on myself and my clients, but will be adding in the Density sets especially Cluster sets now. Now I see why James is always using them. Make sense!
Yo ur bolo g
In my opinion it kind of depends on how I’m feeling mentally and physically each day. On those days when I’m feeling it and can mentally take myself to a different place I’m all about conserving my energy and doing failure sets. If I’m not in that zone then I’d say pyramid sets.
Simple, effective, educational and Hosstile...thanks for sharing Fouad!!
Whilst bulking What’s the best rep range for getting bigger?
Love the whiteboard series. So much knowledge, thanks Fouad!
I didn't really understand the cluster sets/density sets until now. Thanks, Fouad!
can’t wait for the podcast tmrw 👨❤️💋👨
No way anyone is training with any intensity if the reps are all the same on straight sets. Rep(s) will decline on each successive set.
Not true in the scenario I gave.
@@FouadAbiad unless you purposefully intend to do a certain number of reps across all sets.
@@noelnyc8227 Thats exactly the intent.
But Mike Israetels videos on training are 4x longer and he uses bigger worrrrrrrdssss.
Very nice. I recently switched from pyramid style training to more of a failure set style because of the advice I got on the podcast. Cool video explaining them all.
Fouad uploads a video with the whiteboard and the notepad comes out. You and the shed are taking care of us today💪🏻
Great video, I like a mix of all the training styles too , keeps the workouts interesting 👍👍
Missed the whiteboard videos! Keep em coming!🙌🏼💪🏼
What are your thoughts about drop-sets where you drop the weights down and up the reps?
Hey BIG MAN cant wait till you cook some food
Great video...can definitely see the John Meadows influence.
Been doing the training Density ones after hearing you and iain talk about in on the podcast just destroys my legs lol
Very well explained and that combination way is great to cover all your bases 👍🏻
You are a professor with a doctorate in broscience. Brofessor Hoss!!