As promised, this program is completely free. There is a mini-guide that comes with it. Hopefully that combined with this video fully explains everything. If you have any questions on how to use it, post below! Get the program here: kizentraining.com/p/infinite-off-season
OmarIsuf what you don't mention is that in excel spreadsheet you add a set as well as adding 2.5% in weight so in week 3 it's a 5x5 at 75% as well as the amrap. So do you recommend doing this or what you say in the video where you only increase the weight?
Omar, I've been a silent lurker raskal for a while now... Started this program and I have added to my 1RM after just 5 weeks. I'm really digging this, thanks for putting it out and all you do. Go team no calves!
To be honest, i lost my appetite for training a bit. BUT me myself and my gf started the FREE program today. And man i feel good again. Gotta fill in everything in KG since Europe common sense, but it still works like a gem. I would like to thank u guys for the programm!
Thank you so much for making these programs available to your subscribers for free! I already think the content you produce on your channel is worth paying for, but you have really gone above and beyond to take care of your subscribers. You have become my #1 fitness guru. Thank you very much Omar!
thanks omar ive been looking for something like this. i really appreciate you posting for free.thumbs up from me.i hope i can achieve your strength one day
I have to give you a big thank you Omar. I get very distracted when it comes to sticking with programs and I tend to start taking different approaches every couple weeks or even have random weeks without even training. I've been in an awful rut of staying the same strength for about two years because of this. I followed this progression scheme and I have been looking forward to training more than I used to. I'm very happy to say that my estimated deadlift max at the start of the program was around 325 and I my 80% amrap ended up being 18 reps on the fourth week. I just tested my new 1rm yesterday and I can now officially say that I am a member of the 4 plate club. I am looking forward to continuing round 2 of this progression with my new tested max. I'm thinking 425lbs will be a reasonable goal this second time around.
Thank you for this program, as a guy in his 40s that has always had a shitty bench press this program as helped me more than any I have seen. Just got a new PR today. It's simple and easy to remember. Thanks again
Thanks for sharing the program Omar and Kizen! Definitely after seeing what one of your programs looks like it makes me want to invest in another of your programs.
For squats specifically, to get my strength up, I cycled 4-week programs, with each week's working-weight rep range going 4x10, 5x8, 6x5, 7x3. And on the second of two leg days every week, rather than just doing my warmup and working-weight sets, I would do a warmup, the working set for whichever week, a heavy triple then double, and then 2 or 3 heavy singles, followed by my accessory work, (leg press, extension, hamstring curl). My squat strength especially skyrocketed when I started doing this, so if you're really struggling to get your squat up and feel like you've tried everything, I suggest you try this. It seems fairly simple but it was super effective for me personally.
Looking good Mr. Isuf... Nohomo. Damn, solid video. May have to run this a few times as YOLO lifting still happens more frequently than I should allow.
So if week 5 is meant to be when we move up to 80%, why does the program on the excel sheet only go up to week 4 (@77.5%)? What're we supposed to do for week 5?
man i really dig ur program! im not really prepping for a meet i just want to get stronger so i feel like these time period based programs aren’t right for me. thanks!
I think you have an old video with something similar and I have been using it for the last 4 weeks. The strength is great but one thing that has really been great is form has been getting tighter cause of frequency and the 70range. Thanks a lot for it. Really
I actually really like the idea of this program for increasing raw number strength for intermediate lifters. Cheers for making this a free program! Major respect than trying to rip off people with this. Really enjoy your personality/videos man! Keep being awesome/
robizzlor My nutrition was bad, I just maxed out on machines, and I had no idea how to go about getting stronger, now I powerlift and though machines like lat pull downs have their place, I personal care more about the main lifts and I'm glad I learned how to properly go about them from thus channel
Bro splits work if you use the heavy barbell lifts for each muscle group at high intensities, and combine that with some volume at a medium intensity. Glad you've managed to find the light though! KEEP MAKIN DEM DAMN GAINS
I just did stronglifts 5x5. Made excellent muscle and strength gains before switching to bro-splits. Still, all muscle group days start with sets of heavy barbell compounds. Chest-Flat bench, Back-Deadlift, Shoulder-OHP etc.
On the Excel Spreadsheet it says Week 1 is 3x5, Week 2 is 4x5 and Week 3 is 5x5, and then Week 4 is back to 3x5. But you did not mention this in the video, and it does'nt say anything about that on the KIZEN website. Seems like a lot of others are confused about the same thing.....
Still confused about this. Anybody know? Increasing both weight and volume seems like it maked it harder to get 8 at the amrap the later weeks because of more fatigue
@@NielsO-t3v it's like this. Week 1 3x5 70% if AMRAP is 8 or above then move up 2.5% If it's 6 or 7 then leave it as it is. If it's 5 or lower then go down 2.5% Week 2 is 4x5 Week 3 is 5x5 Week 4 is back to 3x5 Week 5 is 4x5 etc. The weight will vary all depending on your AMRAP.
@@ReyBoneCCG yes I understood. But its weird. So lets say week 1 you hit ur 3x5 and 8 on amrap. So week 2 you have higher weight but also an extra set but still get 8 amrap. Week 3 is even more weight and MORE volume. Wouldnt it be logical to just add a set when you stall on weight (so hit 6-7 on your amrap. So lets say week 1 you do 70% 3x5 but only hit 7. Then in week 2 you can add another set to still make progress. Maybe you get 8 reps in amrap, then week 3 will be 72,5% again at 3x5. Or does that not sound logical? To only add sets when you stall on weight increases?
Just emailed silent mike and confirmed the increase in sets is correct and not a typo Week 1 3 x 5 Week 2 4 x 5 Week 3 5 x 5 Week 4 3 x 5 So it is correct
tobi97dk I know right, a lot of people are confused by the 3x5 + AMRAP 4x5 + AMRAP 5x5 + AMRAP despite the fact on the website and in this video it implies that its 3x5 + AMRAP on all weeks
A very good looking and well-executed Excel sheet. Just wondering what's up with week 3's 5x6+; mistake or intentional? I like your use of AMRAPS to auto-regulate. The main lift progression seems easy until week 4 or 5, but the RPE 8 secondary movements could be rough. Does it mean you should have 2 left in the tank on the last set, or all 3 or 4?
Looks solid. What are the pros/cons of switching to this if someone (like myself) has already been using 5/3/1 with jokers and first-set-last? Thanks for the video.
As promised, this program is completely free. There is a mini-guide that comes with it. Hopefully that combined with this video fully explains everything. If you have any questions on how to use it, post below!
Get the program here:
kizentraining.com/p/infinite-off-season
OmarIsuf
10,000 likes on the way....
OmarIsuf I liked the damn video!
OmarIsuf what you don't mention is that in excel spreadsheet you add a set as well as adding 2.5% in weight so in week 3 it's a 5x5 at 75% as well as the amrap. So do you recommend doing this or what you say in the video where you only increase the weight?
Thanks so much this if great.
Matt Dabrowski Am wondering the same thing!
By charging $0, you ensure no one will sue you when their calves don't grow. Smart!
Dudeee I stared this program 2 months ago. My 1rm for bench was 260lb, and now is 285lb. I love you omar ❤️
Mate do you still have the program? If yes could you upload it somewhere cus its not availabe on his site
Please send me the program! andresgalanfitness@gmail.com
Please send program if anyone still has it
@@parthmalik5961 It is in the description
@@parthmalik5961 bro if u still want it docs.google.com/spreadsheets/d/1mlrXp1_o_WcJ5scvOF0DKXcbRpJnkEJY4qNtONDZJgc/edit?usp=drivesdk
Can I replace day 1, day 2, day 3 and day 4 with calf raises only?
My splits: day1 barbell curls, day2 dumbbell curls, day3 cable curls, day5 EZ bar curls. The best program in the world
Jeff Vick Ah so you're following Dom Mazzetti? Noice! 😂
Not really, I follow no one, people follow me. Besides, I do curls on a squat rack.
Try doing a calf raise on the eccentric portion of the barbell curl. Do this only if you want to be super jacked.
eatyourmeats Yeah, I don't want to get TOO big. Ya feel?
If your L5 ISNT shooting out of your back, are you truly an intermediate lifter yet?
What's an L5?
GIVING US FREE STUFF?!?!?!
#SELLOUT!
DUDE YOU MEAN I HAVE TO SIGN UP FOR THIS FREE PROGRAM? #notfree #fakenews #thisisstupidjusttrainandyouwilldeadlift1000lb
OmarIsuf just add 5lbs a week until you're the strongest person in the world
Steven don't reveal the secret bro!
I see week 1 has tempo squads? Do you guys recommend a tempo?
at this rate you´ll be bankrupt pretty soon
You the man Omar. You the man.
You're the man Omar. By far the top of the fitness TH-cam channels. Straight up spitting truth on niggas! Keep on keepin it 8 more than 92.......100
Bro we need more people like you to be our mentors. Thank you so much bro
AMRAP more like AMCRAP (as many clean reps as possible)
Ari Abrams Deffo need to starting using that haha
I AMCRAP at squats
Sounds like my life story
@@maxhedger6251 initial as many clean reps as possible at squats?
@@abdicolestudios8899 you missed the joke
Omar, I've been a silent lurker raskal for a while now... Started this program and I have added to my 1RM after just 5 weeks. I'm really digging this, thanks for putting it out and all you do. Go team no calves!
I want the bodybuilding program with alberto!!
To be honest, i lost my appetite for training a bit. BUT me myself and my gf started the FREE program today. And man i feel good again. Gotta fill in everything in KG since Europe common sense, but it still works like a gem. I would like to thank u guys for the programm!
Thank you so much for making these programs available to your subscribers for free! I already think the content you produce on your channel is worth paying for, but you have really gone above and beyond to take care of your subscribers. You have become my #1 fitness guru. Thank you very much Omar!
thanks omar ive been looking for something like this. i really appreciate you posting for free.thumbs up from me.i hope i can achieve your strength one day
This programme still holds up! Been perfect post lockdown to gain strength back 👌
what is it
I have to give you a big thank you Omar. I get very distracted when it comes to sticking with programs and I tend to start taking different approaches every couple weeks or even have random weeks without even training. I've been in an awful rut of staying the same strength for about two years because of this. I followed this progression scheme and I have been looking forward to training more than I used to. I'm very happy to say that my estimated deadlift max at the start of the program was around 325 and I my 80% amrap ended up being 18 reps on the fourth week. I just tested my new 1rm yesterday and I can now officially say that I am a member of the 4 plate club. I am looking forward to continuing round 2 of this progression with my new tested max. I'm thinking 425lbs will be a reasonable goal this second time around.
Thank you for this program, as a guy in his 40s that has always had a shitty bench press this program as helped me more than any I have seen. Just got a new PR today. It's simple and easy to remember. Thanks again
Always coming through, THANKS OMAR!
Ive been running this programming just for my secondary bench day, goes hard for what it is, been hitting 10rm's the last few weeks! Shot Omar.
The ultimate MVP of TH-cam (including silent Mike, I guess). THANK YOU!!!!
Thank you so much Kizen Crew for giving out this program
Thanks for sharing the program Omar and Kizen! Definitely after seeing what one of your programs looks like it makes me want to invest in another of your programs.
so much value on this channel, definitely a go to!
Thanks guys I really appreciate all the info over the years and the free program. Keep up the great work
Love the program, can't wait for the bodybuilding program💪🏼
OMAR! You are sh*t-stache Jesus!
I've been looking for a new type of dynamic strength program...THANK YOU!
Omar you dragon, spitting flames son.
I'm downloading this and starting asap. I tested my 1RM for all lifts last week so this is perfect timing. 260/155/330.
Thank you!!!!!
For squats specifically, to get my strength up, I cycled 4-week programs, with each week's working-weight rep range going 4x10, 5x8, 6x5, 7x3. And on the second of two leg days every week, rather than just doing my warmup and working-weight sets, I would do a warmup, the working set for whichever week, a heavy triple then double, and then 2 or 3 heavy singles, followed by my accessory work, (leg press, extension, hamstring curl). My squat strength especially skyrocketed when I started doing this, so if you're really struggling to get your squat up and feel like you've tried everything, I suggest you try this. It seems fairly simple but it was super effective for me personally.
Starting the program on Monday, thank you Omar!
This is the most valuable self-programming info ever.
Thanks for providing this!! Love the vids as well
Enrolled in the program! Thank you Omar!
Tried this for the first time and it pushed me to the point of almost puking which I love! Great program man!
A bodybuilding program with Alberto would be amazing. Please deliver, shit I'd pay for that even.
Thanks so much!! Can't wait to give it a go
Very knowledgable program Omar! Keep it up bro
Looking good Mr. Isuf... Nohomo.
Damn, solid video. May have to run this a few times as YOLO lifting still happens more frequently than I should allow.
So if week 5 is meant to be when we move up to 80%, why does the program on the excel sheet only go up to week 4 (@77.5%)? What're we supposed to do for week 5?
have you figured it out now?
@@MonsterFishKeepersPH there's no "week 5" itself, just repeat the cicle depending of what you did on week 4. Tl;dr: Week 5 is Week 1 repeated
I’m in the middle of my 2nd week now I feel great seems perfect 👌 great job guys
Great video Omar I'm waiting for the bodybuilding program,greetings from Poland
I LOVE U, OMERRRRRRRRRRRRRRRRR
great stuff.
always giving and treating your viewers well
This is game changing...
how else can i support u?
man i really dig ur program! im not really prepping for a meet i just want to get stronger so i feel like these time period based programs aren’t right for me. thanks!
Going to give this a go after my meet in September, perfect timing!
I like this. Helps me go in the right direction to build more muscle.
Just did! Starting next week!
Testing my new max from the 6 week bench program tomorrow and then i'll be starting this program after that!!!
Thank you so much! Right on time!
I already started this program two weeks ago. Thanks Omar
god bless you both for this
This video is so damn good. Give me more Omar
Killing it Omar!
This is gold. Thank you
got the program ... excited to implement!!!
I think you have an old video with something similar and I have been using it for the last 4 weeks. The strength is great but one thing that has really been great is form has been getting tighter cause of frequency and the 70range. Thanks a lot for it. Really
Instructions unclear, felt a calf burn while doing pull ups
Thank you for this free program
Love your videos so informative
Thanks for the free program!
Omar can you bring in a nutritionist/ have a nutrition series ? Will be greatly appreciated
Defiantly trying this thanks bro
thank you Omar!! you´re a beast!!!
I actually really like the idea of this program for increasing raw number strength for intermediate lifters. Cheers for making this a free program! Major respect than trying to rip off people with this. Really enjoy your personality/videos man! Keep being awesome/
Release the bodybuilding program bro. Awesome video.
Thanks!! Thanks!! :) Just what I need at this point
Amazing stuff! Please get Alberto on here! Want one for bodybuilding!!
Thanks for the love Bromar !
I have been doing this program since it came out and it's working great!
My calves are getting smaller every day.
Best fitness channel hands down ❤️
I'm glad I found Omar years ago, if I hadn't I swear I would've stuck to crunches, lat pull downs and bro splits and had no gains
Why wouldnt you do lat pulldowns?
robizzlor My nutrition was bad, I just maxed out on machines, and I had no idea how to go about getting stronger, now I powerlift and though machines like lat pull downs have their place, I personal care more about the main lifts and I'm glad I learned how to properly go about them from thus channel
Bro splits work if you use the heavy barbell lifts for each muscle group at high intensities, and combine that with some volume at a medium intensity. Glad you've managed to find the light though! KEEP MAKIN DEM DAMN GAINS
I just did stronglifts 5x5. Made excellent muscle and strength gains before switching to bro-splits. Still, all muscle group days start with sets of heavy barbell compounds. Chest-Flat bench, Back-Deadlift, Shoulder-OHP etc.
Yeah, but is a decent assistance exercise for those that can't do a pull up.
Love your vids, Omar. Eventually, I will actually put into action everything you have taught me. 😉
Why eventually? Why not just do it lol.
Just downloaded excited to get more gains
Can I apply this methodology to my calf raises?
Gonna download this thangy thang
You guys are freakin amazing.
Bring on the Alberto program! that man is a G.
On the Excel Spreadsheet it says Week 1 is 3x5, Week 2 is 4x5 and Week 3 is 5x5, and then Week 4 is back to 3x5. But you did not mention this in the video, and it does'nt say anything about that on the KIZEN website.
Seems like a lot of others are confused about the same thing.....
Still confused about this. Anybody know? Increasing both weight and volume seems like it maked it harder to get 8 at the amrap the later weeks because of more fatigue
@@NielsO-t3v it's like this.
Week 1 3x5 70% if AMRAP is 8 or above then move up 2.5% If it's 6 or 7 then leave it as it is. If it's 5 or lower then go down 2.5%
Week 2 is 4x5
Week 3 is 5x5
Week 4 is back to 3x5
Week 5 is 4x5 etc. The weight will vary all depending on your AMRAP.
@@ReyBoneCCG yes I understood. But its weird. So lets say week 1 you hit ur 3x5 and 8 on amrap.
So week 2 you have higher weight but also an extra set but still get 8 amrap. Week 3 is even more weight and MORE volume.
Wouldnt it be logical to just add a set when you stall on weight (so hit 6-7 on your amrap.
So lets say week 1 you do 70% 3x5 but only hit 7. Then in week 2 you can add another set to still make progress. Maybe you get 8 reps in amrap, then week 3 will be 72,5% again at 3x5.
Or does that not sound logical? To only add sets when you stall on weight increases?
@@NielsO-t3v Ok I see what you mean now. I say try both and see what works best for you. I don't see any wrong on the way you're seeing it
Loved this! Ty
this vid got you a new sub! thanks bro!
Thanks guys and I did like the first video when it came out.
Peace!
thank you Omar!
Great job man!When do we perform our 1RM actually??
After the 3 sets, between,another day??
Dam right give us that BB program baby
You seem like a really positive guy 👍 that's the way to go
Just emailed silent mike and confirmed the increase in sets is correct and not a typo
Week 1 3 x 5
Week 2 4 x 5
Week 3 5 x 5
Week 4 3 x 5
So it is correct
legit?
Mad wurst, yes
TheMPDC5120 so it's 3x5 4x5 5x5 +1 amrap set? 🤔
What about week 5 for 80%? is it 3x5, with 1 amrap set?
Crimsonstr yes
Not sure if the program is optimal, but still one of Omar's finest videos.
Thank you Omar!!! ❤️
Get it up there!!!!!
thanks for the program
Can you make a video where you're talking abput the KIZEN excel document?
I can't really figure it out dude
tobi97dk I know right, a lot of people are confused by the
3x5 + AMRAP
4x5 + AMRAP
5x5 + AMRAP
despite the fact on the website and in this video it implies that its 3x5 + AMRAP on all weeks
Thanks dooood!!
A very good looking and well-executed Excel sheet. Just wondering what's up with week 3's 5x6+; mistake or intentional? I like your use of AMRAPS to auto-regulate.
The main lift progression seems easy until week 4 or 5, but the RPE 8 secondary movements could be rough. Does it mean you should have 2 left in the tank on the last set, or all 3 or 4?
Did you ever figure this out on your accessory lifts?
Nice looking programme, got it
Thanks for this! I thought Bart was part of the kizen coaching as well?
6000 likes!!!!!! Cant wait for the bodybuilding program 💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼
This only improved my bench from 150 to 160, 150bw. I've been stuck at 160lb for 6 months now on the same program
Looks solid. What are the pros/cons of switching to this if someone (like myself) has already been using 5/3/1 with jokers and first-set-last? Thanks for the video.
Does this program include calves training?
Will you be coming out with a kizen training program for calves?