I did the whole “movement split “ And I always felt like I had to hold back, I know more frequency and specificity is ideal, but I just went back to a 4 day split type powerbuilding routine and I’m loving training again, and feeling better day to day; its day 1 squat and legs , day 2 bench, chest shoulders, day 3 deadlift and back, day 4 pull ups dips and Arms, and I love it; just find one ya like and nail that shit
I trained like a body builder for years and couldn’t stay consistent. Now I just train movements and my assistance work is to improve said movements. I’m now able to gauge progress from the numbers rather than how I look in the mirror, which has helped massively with n terms of staying consistent.
Great info as always. You’re explanation of progressive overload was much needed. This past month I have been following an rpe based program and it was hard at first to get out the mindset of just simply adding weight for the sake of progress. For example on week 2 I hit 92.5x5@7 which put my max at 115, the following week I was feeling very fatigued and only managed 92.5x5@8 with an e1rm of 110. However, although I’ve technically got ‘weaker’ I was able to complete the reps with the right form etc, didn’t induce anymore fatigue and now my strength has went up once again. This realisation of strength being a side effect of good training is such a good message. I had kinda started to figure it out myself but this segment at the start of the video hit the nail on the head. I think this is also why many lifters get stuck at the intermediate stage as they can’t look beyond the idea of chasing numbers. Keep up the great work, some of the most informative and entertaining videos I’ve seen on the platform.
Yessss this is why I love explaining this. Many trainees will believe a session is a “waste” because they didn’t “progressively overload” when in reality it’s a more global ongoing rather than an acute one.
8:42 Robert Förstemann - the German sprint cyclist known for having some of the most massive pair of quads in the world - also has insanely high split squat numbers. On another note, started incorporating the bicep-focused pulldowns myself. Trying get my guns to be finally hugging them sleeves!
Great point about kotg, and I’m a fan of his. It’s good to look at multiple sources and come to conclusions or borrow methodologies that way rather than using one guy or study as gospel.
When I trained like a bodybuilder, I did a pplx2 with 6 main exercices (bench press, military press, pull ups, rowing, deadlift and lunges). One day I lifted heavy on the first movement with volume on the second. The other day I switched. For example if I did 4 sets of 2 on the bench press and more like 6-8 reps on the military press. On friday I did 4 sets of 2 on the military press. Now that I train like a powerlifter, I have more volume on some exercices. I never imagined to do 3 times a week bench press but there I am.
This is what I was getting at. I think movements laid out intelligently and often times that’ll land in a split that has a body part style but it’s not intentional. And many other times it won’t and will look “full body”
Just joined as a premium subscriber! I’m glad that became an option, definitely more affordable for me. (Edit) Just tried to access the videos, can’t seem to for some reason. The charge went through twice (tried twice) but no dice
It’d be cool to see you do a podcast with Kneesovertoesguy! Second, Alphadestiny has been doing some great podcast interviews recently, and he mentioned you in one of his latest videos. I think you guys would have a dope, insightful conversation. Lastly, you should get Bryce on BB Savage. His thoughts on mindset are really interesting, and hearing you guys discuss that would be dope! Anyways sick vid as usual B.
Also at 3:56 is a nice distinction, what would be your thoughts on rotating betw strength and hypertrophy blocks? A low-tech high concept approach (RP-style? Double progression?) such as 3s/5s (prog from x sets to y sets, reset weight) Repeat for a few micros and then, 5s/7s (same) Appreciate as always. Cheers!
I think that works fine but tbh I would argue what matters more is how you progress it and what exercises you choose for good incremental loading etc. what also matters is total tension, so for instance you can progress main movements all day but a great way of inducing tons of localized stress is via isolation movements where you’d probably opt for mostly high reps and very specific tension distribution. How you approach that will affect how you approach the big movements and their progressions.
I was wondering if theirs any reason in particular you don’t consider trying hook as a solution to your grip issues? I recall you saying you didn’t think it was the solution to your grip issues in an older video but I could be mistaken.
I can’t help but notice everyone who hook grips to “fix their grip” fails to fix their grip until they just strengthen in. You’ll see them have the same problems for years and then finally their grip just gets stronger. I mean ZERO shade but a low key reference would be JP who made videos about it being fail proof and then missed on grip on competition 2x in a row lol. Hook grip imo is best for those who deal with rotational issues with the spine/hips and want a more uniform distribution of tension through their system.
So are you saying that essentially Progressive Overload is not premeditated progression.. it happens as we become more frequent in our programs - unplanned ?
Mostly correct. One should aim to progress load on the bar via programming however that isn’t progressive overload, that’s just proper programming. Progressive overload takes place as a physiological response over time as a byproduct of the training. For instance a beginner could literally just go near failure on a few sets of squats weekly and get growth regardless of any program. In fact while it won’t be an optimal program, they’ll naturally induce progressive overload via linear progression of load and or reps increased. The main point to drive home is if you program week 1 for 1x5 @ 8, and week 2 for 1x5 @ 9, this doesn’t mean you’ve progressively overloaded. It just means you progressed intensity and over time those factors will lead to new stimulus received. So we should aim to progress but it’s a much more global attribute rather than an incremental variable you control.
If you do deadlift you are no longer doing body part splits, you're doing full body. So it falls apart right there if you're doing anything as "compound" as that.
Haven’t heard this term but definitely has been persistent in humanity since the start of time. Idolizing figures to the point they become relational, even if they lack formal acquaintance. It’s very bizarre because it reminds me of borderline cult like behavior lol. Thanks for the term! I shall use this
Lmao I’ll give you the arms, they’re 18 but on my frame that’s too small. However my legs are huge, you can’t see them here. Go search in vids and you’ll see 😎
I did the whole “movement split “
And I always felt like I had to hold back, I know more frequency and specificity is ideal, but I just went back to a 4 day split type powerbuilding routine and I’m loving training again, and feeling better day to day; its day 1 squat and legs , day 2 bench, chest shoulders, day 3 deadlift and back, day 4 pull ups dips and Arms, and I love it; just find one ya like and nail that shit
I trained like a body builder for years and couldn’t stay consistent. Now I just train movements and my assistance work is to improve said movements. I’m now able to gauge progress from the numbers rather than how I look in the mirror, which has helped massively with n terms of staying consistent.
Just made a video briefly talking about this. So glad I found movement splits when I was a novice. Saved so much time.
Great info as always. You’re explanation of progressive overload was much needed.
This past month I have been following an rpe based program and it was hard at first to get out the mindset of just simply adding weight for the sake of progress. For example on week 2 I hit 92.5x5@7 which put my max at 115, the following week I was feeling very fatigued and only managed 92.5x5@8 with an e1rm of 110. However, although I’ve technically got ‘weaker’ I was able to complete the reps with the right form etc, didn’t induce anymore fatigue and now my strength has went up once again.
This realisation of strength being a side effect of good training is such a good message. I had kinda started to figure it out myself but this segment at the start of the video hit the nail on the head. I think this is also why many lifters get stuck at the intermediate stage as they can’t look beyond the idea of chasing numbers. Keep up the great work, some of the most informative and entertaining videos I’ve seen on the platform.
Yessss this is why I love explaining this. Many trainees will believe a session is a “waste” because they didn’t “progressively overload” when in reality it’s a more global ongoing rather than an acute one.
8:42 Robert Förstemann - the German sprint cyclist known for having some of the most massive pair of quads in the world - also has insanely high split squat numbers.
On another note, started incorporating the bicep-focused pulldowns myself. Trying get my guns to be finally hugging them sleeves!
Bro I really wanna split squat like 315 lol
Lemme know how the biceps go!
Great point about kotg, and I’m a fan of his. It’s good to look at multiple sources and come to conclusions or borrow methodologies that way rather than using one guy or study as gospel.
When I trained like a bodybuilder, I did a pplx2 with 6 main exercices (bench press, military press, pull ups, rowing, deadlift and lunges). One day I lifted heavy on the first movement with volume on the second. The other day I switched. For example if I did 4 sets of 2 on the bench press and more like 6-8 reps on the military press. On friday I did 4 sets of 2 on the military press. Now that I train like a powerlifter, I have more volume on some exercices. I never imagined to do 3 times a week bench press but there I am.
Lmao I had a similar story coming up
Always appreciate the videos Bren keep em coming ! ;)
Mostly movement pattern based, but it's really an upper-lower
M: Bench & Chins
T: Squat & DL accessories
W: Rings
T: Squat & DL accessories
F: Rings
S: Deadlift & Squat accessories
S: rest
This is what I was getting at. I think movements laid out intelligently and often times that’ll land in a split that has a body part style but it’s not intentional. And many other times it won’t and will look “full body”
I watch these videos from start to finish
Been loving the content recently 👍
Thank you man!! A ton more of it incoming soon!
Just joined as a premium subscriber! I’m glad that became an option, definitely more affordable for me. (Edit) Just tried to access the videos, can’t seem to for some reason. The charge went through twice (tried twice) but no dice
It’d be cool to see you do a podcast with Kneesovertoesguy! Second, Alphadestiny has been doing some great podcast interviews recently, and he mentioned you in one of his latest videos. I think you guys would have a dope, insightful conversation. Lastly, you should get Bryce on BB Savage. His thoughts on mindset are really interesting, and hearing you guys discuss that would be dope! Anyways sick vid as usual B.
Which video?
Would it be ideal if I set up a heavy squat/deadlift day and light squat and deadlift day in the same week?
When you're doing BB split squats, are you more focused on quad engagement or posterior chain engagement?
Equal I’d say, usually mostly concerned with joint movement. Even distribution like a squat
Also at 3:56 is a nice distinction, what would be your thoughts on rotating betw strength and hypertrophy blocks? A low-tech high concept approach (RP-style? Double progression?) such as
3s/5s (prog from x sets to y sets, reset weight) Repeat for a few micros and then,
5s/7s (same)
Appreciate as always. Cheers!
I think that works fine but tbh I would argue what matters more is how you progress it and what exercises you choose for good incremental loading etc. what also matters is total tension, so for instance you can progress main movements all day but a great way of inducing tons of localized stress is via isolation movements where you’d probably opt for mostly high reps and very specific tension distribution. How you approach that will affect how you approach the big movements and their progressions.
Well explained Brendan!
Thank you!
I was wondering if theirs any reason in particular you don’t consider trying hook as a solution to your grip issues? I recall you saying you didn’t think it was the solution to your grip issues in an older video but I could be mistaken.
I can’t help but notice everyone who hook grips to “fix their grip” fails to fix their grip until they just strengthen in. You’ll see them have the same problems for years and then finally their grip just gets stronger. I mean ZERO shade but a low key reference would be JP who made videos about it being fail proof and then missed on grip on competition 2x in a row lol. Hook grip imo is best for those who deal with rotational issues with the spine/hips and want a more uniform distribution of tension through their system.
So are you saying that essentially Progressive Overload is not premeditated progression.. it happens as we become more frequent in our programs - unplanned ?
Mostly correct. One should aim to progress load on the bar via programming however that isn’t progressive overload, that’s just proper programming. Progressive overload takes place as a physiological response over time as a byproduct of the training. For instance a beginner could literally just go near failure on a few sets of squats weekly and get growth regardless of any program. In fact while it won’t be an optimal program, they’ll naturally induce progressive overload via linear progression of load and or reps increased. The main point to drive home is if you program week 1 for 1x5 @ 8, and week 2 for 1x5 @ 9, this doesn’t mean you’ve progressively overloaded. It just means you progressed intensity and over time those factors will lead to new stimulus received. So we should aim to progress but it’s a much more global attribute rather than an incremental variable you control.
If you do deadlift you are no longer doing body part splits, you're doing full body. So it falls apart right there if you're doing anything as "compound" as that.
Hey coach. I’m interesting in getting serious with powerlifting. Do you offer services ?
Check the description
@@Kyle111 thank you
200th like, algo crew here ☺
❤️💪🏼
Dude… your traps!!!! Wtf lol. Nice work. Love the long form content
Doing another one right now!
9:48 you just described parasocial relationships
Haven’t heard this term but definitely has been persistent in humanity since the start of time. Idolizing figures to the point they become relational, even if they lack formal acquaintance. It’s very bizarre because it reminds me of borderline cult like behavior lol. Thanks for the term! I shall use this
hi Brendan, any chance of making the prem subs available via Patreon?
Upper / Lower for 4 longer sessions a week? 💪🏽🦍 It's going strong and recovery is 👌
👍💯
sick vid
Thank you bro!! Appreciate the comment
You need to start doing a split for your arms and legs, need to come up in size.
Lmao I’ll give you the arms, they’re 18 but on my frame that’s too small. However my legs are huge, you can’t see them here. Go search in vids and you’ll see 😎
animal training. train everything everyday.
To much talking rambling and info all over the place
A lot of my subs like this style, I have other videos where the info is less long form. What would you like to see besides this?