Training Hard All The Time is Killing Your Gains

In this video, Josh Pelland discusses the difference between primary and secondary days, programming considerations, and how to periodize them.
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Timestamps:
00:00 Intro
00:37 Primary Days
02:17 Individualizing Primary Days
03:30 Primary Day Hypertrophy Work
04:43 Secondary Days
06:00 Individualizing Secondary Days
06:25 Periodizing Secondary Days
08:26 Takeaway

[@thebanaap]

Solid work, excellent presentation!

[@nathanbeckett7504]

Love these kind of videos. So helpful!

[@homeboy11153]

Very informative. Thank you.

[@lejancalo]

Yet another great video from the DDS team. Keep it up. DDS 🌊

[@gerym341]

Very helpful information. Thank you very much.

[@jerk36]

Good stuff

[@brutusdrobny4633]

Excellent video again Josh. Keep it coming. Still competing at 53 years old, managing fatigue has become my most important training variable to pay attention to (particularly with a busy travel schedule and sleep challenges) and my tendency is always to over do it. I would love to hear your thoughts and opinions about monitoring fatigue and any information out there around approaches to maximize recovery.

[@datadrivenstrength]

Thanks! Lots of thoughts come to mind, but I'd say the highest leverage thing I've landed on in practice for fatigue management is "naming your weeks". Second to last image here goes over it briefly: instagram.com/p/CoNQddAORLO/?img_index=5&hl=en
- Josh

[@StephColbertsonStrength]

Awesome video. Doing hard hypertrophy work after the main movement on the primary day makes a lot of sense from a fatigue standpoint. But what about my hamstrings are already fatigued going into those RDLs? I potentially could get more out of them by doing them in a less fatigued state, right? Obviously there’s a give and a take with this but something I think about a lot.

[@datadrivenstrength]

I 100% agree about it being a give and a take. I've found myself often "solving" this exact problem by programming a block early in a cycle ("hypertrophy" block) with just 1x/week deadlift and the other day is just RDL.
- Josh

[@ChalkandIron]

This new content style is great. I used to listen to the podcasts but a hour episode would spend more time discussing how the data was derived and nuance of the data than your actual findings.
Remember, your audience cares about your thoughts,..no need to justify with the hour speech on all the nuance of the studies :)

[@user-pf9rn5bj4f]

(I am new to bodybuilding 4 months now) Honestly I train SO hard! Everytime I'm in the gym I feel like everyone is slacking off. I've been told by everyone that I should always be lifting heavier each time (tracking progress). Even when I do a bro split, I still spend 1.5 hours in the gym just for arms. This can't be right. I am exhausted after only 25% through my routine. I'm glad you confirmed my suspicion. If it were this hard no one would stick with it.

[@RelexGG]

You’re probably doing too many sets or sitting on your phone a lot to be there 90 mins for an arm day, it could easily be done in 45 mins.

[@123peterjackson]

Do you think this applies to a person psychology etc. I was listening to Brian Minor and he was talking about how some of this boils down to a person psychology and how they were bought up with training. For example, he was talking about one of his lifter who if they just really seemed to buzz of training to failure they they were bought up in the UK where Dorian Yates was the main types of training and some people just try harder when they know they have to train like a dog vs having to stop a set short and get bored

[@3nder93]

Let's say I really want to get stronger, but I also don't want to ignore aesthetics completely. If I'm staying far from failure on my primary strength day, would supersetting the movement with say curls or weighted situps impact my strength progress?

[@datadrivenstrength]

As long as performance on the main lift isn't meaningfully, impacted, I don't think so!
- Josh

[@AgentOfLogos]

You think you guys could help write me a program or coach me for arm wrestling if I can give you the exercises?