2 HUGE Changes Made My Squat SKYROCKET! I Told You Lazy Training Works....
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- I randomly squatted 660 pounds and crushed my all-time PR! Here is how
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Brendan@prime-strength.com
0:00 The 660lb Squat
1:42 Change # 1 (programming)
5:34 Scientifically proven shirts that you get girls
6:46 Change # 2 (technique)
10:28 Fitness culture is too cocky! We need to keep learning
#bodybuilding #lifting #nutrition #powerbuilding #powerlifting #training #benchpress #training #hypertrophy #usapl #uspa #aesthetic #strength #science #mindset - กีฬา
ANOTHER THING YOU DON’T KNOW.. IS HOW MUCH PEOPLE APPRECIATE THIS FREE KNOWLEDGE.. Thank you, much appreciated. 👊
Thank you so much! That actually means a lot! It really helps keep me motivated to post!
4:37 yeah Andrew hasn’t used more than like 350 lbs on secondary squats in the almost 2 years we been working together. There’s just something to having that second day be more finesse focused
Tbh even on my beginners I’m using like 50-60% loads but for volume and they’re getting stronger than how I’d program years ago for beginners. Even my “heavy” days are always movement focussed
@@BrendanTietzThat didn't look like a lifetime pr. That looked like casual training. That's how fast it was. You weren't grinding. Stop playing us like that bruh. Good shit. We better see 675 mane! Lol
Time for intra workout naps
I realized these were clutch back when I used to train in my garage, laying down on the recliner between sets
I actually just do a set and then sleep the whole day and then finish my sets throughout the week
Volume tends to protect you from injuries too, growing tendons, muscles and getting stronger with major fatigue
Quick story about this idea of peaking. Just before Christmas this year, I woke up to my arm tearing out of the socket. I was asleep and rolled over. Arm stayed put. Big ow. Anyways. Because of a dislocation, I couldn't do any barbell moves or upper body stuff, and so I did "every day is leg day" for a few weeks where I just effed around and got a good quad pump each day while my gf was actually training. 135 pound Smith machine squats. Stuff like that. My best squat was an ugly 10rpe 335 at the time and my best DL was 455 so I needed some leg work. 3 weeks later, I'm able to get under a bar and decide to just do a warmup to feel out mobility. Felt great. Too great. Worked up and absolutely nailed 315 without any neck veins popping out. "Oh shit, I'm about to PR my first squat back." YOLO'd 365 next and got it at a better depth than any max squat I'd gotten up to that point. Obviously I got a little quad hypertrophy, but but there was almost zero specificity, definitely nothing over 80%, and how much muscle can you really gain in 2-3 weeks?
Agree with the hinge, I noticed a few months ago that even though I squat high bar staying extremely 'upright' just feels weaker, hinging as I go down just feels better
Using the hips more is gonna have you hitting 700 in no time 💪 as a fellow long-legged lifter, I can confirm tip #2 is key
Bro if I hit 700 I’d be more impressed by that then an 800 pulls tbh lol I can’t wait cuz it seems very possible soon!
Such a good point about focusing on recovery and just staying in the pocket when lifting and how everyone thinks it’s normal to train super hard and heavy all the time to get results, when I stay in the pocket with my lifts and get quality work in and focus on bar speed, that’s when my top end really explodes, and I’ll hit numbers I’ve never even really touched the full training block. Submaximal work and bar speed ftw
agree on the lower rpes. it also makes training more enjoyable. very short term gains maybe less, but longer term definitely better, if for no other reason than it is a doable way of lifting for the long game
I'll definitely try out light days for squats, and I think I used to train that way too. I used to go light for technique and to get reps in, but recently I've been letting my ego take over and squat heavy "just because I can". I'll definitely get back to doing squats for volume or even just for technique to feel good.
I don't remember who talked about it, but it's related to the "chicken and the egg" idea in training. When a lot of people (including myself) hit bigger PRs, it's easy to think that a heavier 1RM means heavier weight for every future set. When in reality, they should be sticking to their current training if it still works, and adjust only when necessary.
"Patiently" waiting for season 12.. 😊🙉 running someth else meanwhile . Btw great vid. Pressure bit over mid foot made my squat feel better 2.
Matt Ogus, oh yeah!! I still follow him on Social Media!!
Great tips Brendan 👍🏼👍🏼
I recently did a 2 hour hike on a hillside and thanks to my 123kg body it was a great leg and core workout. I felt it in my legs from the first step but that "one set" didn't stop for 12,000 reps (steps) ^^ It added a few pounds to my squat as well xD Feels like my legs have almost doubled in size too lol.
I also started hinging more on the squats again and it is helping a lot.
I'm going to try out a similar programming change after this mock meet. I did notice this prep that my best blocks were the ones where I undershot things a bit more than I intended, but it was hard to tell if that was the reason things went well or the fact that I was getting back into the swing of things after not training much for a few months prior.
When I take my foot off the gas is when I make the most gains. I started doing "one lift a day", because of time constraints, and was shocked at my rate of progress, and my size gains in particular. Eventually it became (Mon: Press, Tue: Hinge, Wed: Squat, Thu: Nothing, Fri: Press, Sat: Hinge, Sun: Squat) with maybe twenty-thirty minutes of light cardio after the session. Looked and felt better than I had in years.
I really enjoy that you say things away from "the norm" that we've all been hearing for years. You can move the weight yourself, so it's 100% worth listening to IMO.
Thanks for this video Brandon, sounds like training lazy is really just training the muscles enough to get stimulation and to reduce the onset of fatigue accumulatation. Potentially a lot of lifters including myself could have better gains if we didn’t work ourselves into the ground? Hearing about your meditation and cbd experience last video has made me very interested in trying those out.
Would love a video about your “finesse” style training, it’s a subject that sounds like adding kneesovertoes style exercises into the programming for health reasons.
And really agree with your comments at the end of the video, I’m a physiotherapist and the more I learn about pain the more I realise I know nothing. The dunning Kruger effect is very real
Exactly! Stimulate don’t annihilate
blew up my squat too once i started hinging more. i thought i always lacked ankle mobility because i always end up on my toes just a little, but really it was just me forcing too much of a forward knee travel which is not ideal for my technique (i squat with a really low bar). once i incorporated 5/3/0 tempo squats (brutal variation btw), i learned to find my positioning and after hammering that variation for weeks, it carried over to my comp style squat and im loading my hips more now and squat feels nice again.
I think what's going on here is some combination of the following: 1. PEDs really make a difference so if you are on them, you have a leg up. 2. As you get more advanced, recovery becomes more difficult. Understanding what your recoverable volume is for yourself and your current training is important. 3. Recovery is absolutely vital.
This is awesome really. The conclusion I came to as a amateur too that I know a lot, making progress, but still could me missing something - so I hired a coach. I like the idea of sub-max training which as a body builder I do any way but never around 6 RPE so might try out a block like that.
If you’re really skilled at large compounds and using those to build muscle the lower rpe work is key for recovery and racking up volume.
@@BrendanTietz presumably the important caveat is - sufficient load is still required (about 60/65% of 1RM) - so moderate to high load - lower RPE - increasing volume over time.
Since I started initiating my squat from a more hinged posting my squat has felt so much better and I don’t get beat up from squat as much. And you nailed it - foot pressure. I hinge a bit before the descent until I feel the big toe planted firm. Then the whole descent I just focus on keeping the foot pressure consistent. When I do it right, when I’m in the bottom, all I think about is push as hard as I can.
Ironically when this whole hinged position lead to more knee flexion and less hip flexion overall. Before I’d hit the hole behind mid foot and rely heavily on excess hip and lumbar flexion to get that last inch of rom to hit depth.
All that said I have a client that I have to literally cue “stay in your heels” and that’s what works for him haha.
Bro YES! This is the key, just staying mindful of the feet the whole time.
VERY interesting video...since i am fighting with my squat for years,can´t figure that shit out. 2 quastions : 1. how many volume you are talking about when you do that low relative intensity ? 2. always when the weight gets heavy i am getting folded over and i have the feeling (not saying this is correct) that more extension feels better,same on front squats...and yes, i have long legs and bad ankle mobility...
Hi Brendan, do you cue “knees out” in a squat ? Or just knees forward, hips back? Tysm🎉
I think one possible reason why having the bar slightly in front of mid-foot could be to counter balance your glutes. Having the bar slightly past “mid foot” may actually center the weight over your midline better since your glutes are heavier. I think I heard Greg Nuckols say that a while ago.
He was referring to below bodyweight squats, at bodyweight mathematically and biomechanically it makes no sense why it feels stronger however I’m guessing it has to do with mid foot not being quite where it “feels” or “looks” like it is when I’m squatting and filming.
What people really should understand about your squat form is your control of the knees. I have coached and seen many powerlifters doing the typical backshift when they accend. You keep quad activation really well and it’s cool to see a powerlifter squatting like that even at a one rep max
The going hard and pulling back idea for peaking has been around for a while on the context that you're speaking off. I've heard it from some conjugate guys doing their heaviest stuff a block away from comp, then only hitting one testing rep with a circa max using only bands.
The circa being 21 days out and the block being about 3 waves of 3 weeks so total 12 weeks of lighter weights before the comp.
They were doing geared PLing so that’s very doable when you use supramaximal loading in shirts, suits etc.
I don’t think I actually really “peaked” but felt the need to mention it as a tantalizing idea. I just really think I was overtraining and honestly I think most people are chronically overreaching
Man , I think I can speak on behalf of the majority of the population of this channel - we are freaking waiting for the bloody february to come
HAHAHAHA I haven’t bled in a while 😂 I must be getting old
Hi Brendan any tips on how to train after a groin strain? I know you had a simmiliar injury but could'nt find a video about what you did for recovery
Regress the lifts that injured it to as minimal as needed and slowly build back up. Regression progression is the main key to rehab
I see a lot of people rolling in so the outside part of their heels come of the ground in the hole, a friend I coach casually often gets this. My thoughts were his foot position was too externally rotated (i.e., bring his foot angle/placement in a touch), or he just wasn't paying attention to his feet and was losing balance. Focusing on these things has helped slightly, but it still happens - any thoughts? His mobility is solid, can squat deep if he wants.
He has weak ankles and feet that are rolling internally (supinating) and causing pressure to shift outwards.
Tons of single limb standing calf raises done bare foot
Tons of seated calf raises done barefoot
Squat bare foot for a bit if he can
So atg split squats the way I do them. Barefoot and heels coming up super deep
Really great squat cues bro, this should be a private video in the website lol, it's really great info
What RPE do you usually prescribe for accessory? Lets say bodyweight stuff like pullups, 45 degree hypers and flies. Is that also always a couple reps away from failure?
Depends on the body part and function/exercise but generally 6-10. I’d say 8-10 for arms and single joint stuff on chest, shoulders etc. 6-8 on glutes and bigger accessories. If it directly interferes with the big 3 without a doubt 6 or even less
If volume is the main driver of hypertrophy like you say, do you mean that enough of it causes mechanical tension? From what I can tell, mechanical tension is the main driver of hypertrophy. Whether you get that from maximal loads, proximity to failure, or volume is down to preference. I've seen countless bodybuilders use RIR as well as failure training and did equally well with either, depending on the individual, the lifts they were using, and their level of advancement. Guys who can squat 500lbs for reps likely can't train to failure and will get greater benefits doing high volume at lower RPE's, but guys who squat 265-315lbs for reps could likely get all the growth they need with 2-3 sets to failure.
Also, personally speaking I've struggled for years to use RIR. Every time I try to program with it and increase volume to match the same level of soreness and pump and fatigue etc, I end up burning out because I'm always training closer to failure than I realise. My reps don't slow down like other people. Every rep is slow and controlled, and suddenly I try to get another rep and I can't. Doing 3-4 RIR would feel like a warm up; it wouldn't feel like I challenged the muscle and forced it to grow.
You’re misunderstanding mechanical tension. What causes more tension? 2x10 @ 8 or 1x10 @ 10? The answer is obviously the 20 reps vs 10. Proximity to failure is simply a measure of high threshold motor unit recruitment. While there is clearly a threshold of effective reps it’s far lower than most believe and more volume when above this threshold produces more mechanical tension.
Jesus, Matt Ogus, what a throwback
Dude is still a stud! Looks great and he’s deep into his 30s I believe
Have u been reading the dialogues lately? Are u in to neo-platonism? EC Winsper has some great videos on his channel.
Read them a long time ago, didn’t finish it. Plato is dope and I fuck with his theories of the 3 world hypothesis and it seems to share what Penrose and Hoffman say. But tbh plato is my least intriguing philosopher so I read more modern German philosophy lol. The Germans are so dramatic like me 😂
@@BrendanTietz makes sense. Anyone who likes Plato should love Heidegger. I need to do more reading myslef
If there was no bloody nose, then it wasn't a PR!!!!!!! :D
HAHAHAHAHA it’ll come soon when I grind
Not sure your technique changes make biomechincal sense. Trying to send your knees forward as much as possible is doing the complete opposite of more hinge-ing. The former leads to a more open hip, closed knee angle, while the latter will lead to a more closed hip, open knee angle...Are you simply trying to send knees forward and hips back as much as possible simultaneously?
You can create knee flexion while flexing the hips. They don’t antagonize at all. And hinging is not hips back, it’s folding at the hip joint. It sounds like you aren’t hinging properly.
@@BrendanTietz Yes, you can create both simultaneously, but trying to maximise one will necessitate reduction of the other. Hinging is hips back with a neutral spine, without the lower back arch.
I’m not trying to be “that guy” who’s critiquing but you’re just wrong. Go sit in the hole of a squat and maintain the hip position while moving the knees forward or back and you’ll see it doesn’t change hip flexion angle at all. You’re misunderstanding really fundamental anatomy.
@@BrendanTietz The angles will have to change if the lifter is to stay in balance over midfoot
I believe the great female philosopher once said:
You know nothing Jon Snow.
Also Matt was in the forefront of the golden age of TH-cam fitness content.
Now it’s trash cinematic films.
Bro I’m trying hard to bring that back with my new channel! Not exactly the old school blogs but just quality info with less focus on movie shit lol
@@BrendanTietz I’d rather hear quality info in 720p then absolute nonsense in 4K.