I remember watching your channel years back when I was doing the 5x5 programme, searched a lot through youtube to find your channel because I didn't know the name. I am glad that you are still doing this and in shape. Great success.
I’ve run the TSA program several times in a row always making progress, so if there are issues with it, they’re minor and it does work 🤷♂️ I liked the idea of two sets two failure on accessories, increasing the load each week, I’ll definitely try that.
I can't believe I watched the whole thing! Haha. Good video as always. I def do progression with diff reps 5/3/1 style after doing the program 2 years ago (Loved it, got strong quick as it was my first time powerliting). But now i do it with 7/5/3s , keep RPEs high and alternate every week. but I have been running into bumps now so def gona switch it up
@d3f3kt57 Yeah, I think I know what you mean. He's gone a bit esoteric/spiritual, which I think is fine as everyone grows over time. However, he does have a bit of a "those other people don't know what they're talking about" tone at times. Something usually seen in snake oil salesmen. Or he'll use overly complicated terminology when it's not necessary, perhaps as a tool to showcase his knowledge. Overall, I feel that's mostly due to youtube always pushing content creators to become click-batey. I otherwise enjoy his insights on lifting.
@@seanjohnston848 Exactly. He seems to have a very fragile ego. I've seen people comment that he mispronounced "X" word and he goes on a rant about it the next video as if it was a personal offense. Then there was this time he told his GF that she was never going to get strong with such a narrow squat stance, and I thought this was very narrow-minded and arrogant, as there are multiple elite female lifters who are incredibly successful with a narrow squat stance. I could go on with other examples, but the bottom line is that he comes off as an arrogant individual who is not necessarily very knowledgeable, but knows how to sell his stuff very well, like a snake oil salesmen as you mentioned. I've moved on to other powerlifting channels who offer better advice without Brendan's off-putting personality.
Hey Jonnie, regards from Transylvania! I love your instruction and explaination videos, but they could really use some visual representation, because they are hard to follow when it comes to complex programming. And it's extra hard for non-native english speakers. If you don't have the time to make these notes and diagrams separately to include in the video, just set up 1-2 whiteboards and use those while you explain things. It would help tremendously to get those training tips and advice through to more people. The Internet is full of weight training BS, so boosting the penetration of valid and useful content would help combat all that crap out there. PS. And lower the volume on those sound effects, they are way too loud compared to the speech :)
Agree 100%, I watched the whole thing and if I were asked to summarize the video I wouldn't be able to, it was very hard to keep track of everything with no visual aids.
Hi Sir, this is a material question. Do you have any experience with the trap bar ? I am looking for a video about this particular bar on your channel but can't find anything. Thank you
Using the 1RM calculator to gauge intensity when shifting reps is a good way to keep the RPE relatively consistent even though they are different metrics.
I would say "I can't believe I watched the whole thing" but I can't remember a time where I have not watched one of your videos from start to finish...so I'd be lying XD specially since I don't have a coach
What about increasing reps weekly while keeping rpe the same for most of the lifts in various rep ranges? Starting with doubles->3s->4s->5s, and 6s>7s>8s>9s I can't believe I watched the whole biceps
So, are these videos detailing programming for peaking? How about those who are still in the "training phase" and don't want to compete quite yet, but want to program for strength effectively? What are your thoughts on the Texas Method for general intermediate strength training since you can continually repeat this program over and over again?
Old school and good for early intermediate but quite quickly could be replaced with experimenting with some different blocks style programs. These different blocks and a lot of what Jonnie is saying aren’t for peaking perse, just about building to PB’s over a few weeks. Generally over 3-5 weeks with one main rep range followed by assistance and bodybuilding work. Often a lot more volume than Texas method and more sub max practise as well, while still touching heavy weights enough for good motor learning.
He brings this up a bit in the video, but currently most powerlifting programming de-emphasizes lengthy peaks, rather it’s quite ”normal” training until just 1-2 weeks out.
@Jeneric81 I think in the video he said early intermediates can do a 5/3/1-esque style, then 2 week clusters, and then eventually blocks with ascending reps. What does "clusters" mean? What does "blocks" mean? Is he referring to block peruoduzation where you have a specific hypertrophy and strength building phase?
Have a training max. Use the RPE percentage calculator to do a set weight. Ie, program says 5 reps @8, do 81% Then try to assess and log the RPE even if you don’t use it to determine weight. Over time you should start to get a good intuition on this and you can tinker with autoregulating some sets.
I think where the waters get pretty muddy is all of the subjective training adjustments. People are so hungry for a way to make it as objective as possible and things like RPE7 low hype vs high hype is maximally subjective and confusing for even people who have been in the game for years. I’ve been training for 13 years and anything below RPE9 I find hard to accurately judge. Especially when you add in high hype or low hype as an additional factor. That is the difference of 10% weight on the bar for hype alone. Then when you go rpe7 low hype it was in the end just rpe5 because you could have done more but didn’t. It’s just too much for most to navigate.
It is why I really prefer % based training. If the numbers are picked well then it should never be an issue of if you could do it or not right up until you’re at the pointy end of the cycle. If 75% if a 10RM then prescribing 65% for 3-4x8 should be pretty reasonable.
I have been following this lad from the beginning, still have the first ever canditotraining hq tank-top. Have been following him until I found out he is a maga troll...
There’s a reason why bodybuilders rarely do squats or barbell work for hypertrophy. It beats up thr joints and is massively fatiguing. If my ultimate goal is strength I’d be doing machines for hypertrophy blocks and barbell work for highest 6 reps and use DUP and RIR along with % to guide progress over a macro cycle. You’ll never catch me doing 10 rep sets of squats. And sorry guys Tim platz rarely did it, was on gear and was an outlier. Machines for size Barbell for strength 3x10 deads is an absurd recommendation in my mind. I’m baffled.
Would you consider 3x10 RDL’s absurd? What about for someone who competes in strongman? What about as a part of a larger picture to build work capacity?
Why are you so focused on hypertrophy when talking about strength. I feel hypertrophy cycles should by separate and accompanied with weight gain to ensure your gaining muscle. Then when trying to make that extra muscle stronger you just do a set number that is best for strength not worrying how much the sets count for hypertrophy. What's the benefit of trying to do everything at once as an advanced lifter?
Thats just another way of structuring your program. I like the idea of seperating training in a hypertrophy, strength and peaking phase, more like Juggernaut Training System does it. You really can focus on one quality at a time. Get a big foundation through hypertrophy cycles (6-10 reps), then teach those bigger muscles how to be strong (3-6 reps) and ultimately get the highes performance with a peaking phase (1-3 reps).
Because the more advanced you get you don’t have time in a year to be not focusing on one to the expense of the other. If you went all in on a pure hypertrophy block, there would be some degree of detraining that would occur to SBD that takes time to recoup. So you’d be in this cycle of ok I’m focusing on hypertrophy right now, lifts go down a bit, ok now im focusing on strength again, and you spend 6 weeks just trying to get back to baseline. If you’re competing even twice in a year this will impact your ability to get stronger. Plus it is actually less efficient, because as you get more advanced the amount of work needed to improve sbd is greater and the amount of stuff you can do to improve it becomes less. When you’re a beginner lifter, anything will get your lifts to go up. But when you’re fighting for 2.5kg, you can’t get away with as much novelty and reasonably expect your sbd to go up. This is why you see some of these freaks in the ipf training bench like 6x a week with multiple sbd days.
Because, at the end of the day, your strength "potential" is based on the amount of muscle you have. This does not mean that a More muscular person Is stronger than a less muscular one. But if you compare the exactly same, just vary the amount of muscle in the body, the More muscular version will be stronger.
@@jwilde93 But theres very advanced/elite guys doing the complete opposite of this. I've seen numerous elite powerlifters (both natty and enhanced) that the more advanced and stronger they get, they start programing lower frequency, WUP, or even full blocks without the competition lifts. And also relatively new/intermediate (people who arguably need more frequency and volume because they need to practice technique the most since theyre learning basics) who as well have mantained or even progressed after periods of lower f and v. A friend of mine who had to fully stop sbd for 2 months because he broke a hand, just recently came back to it and is pretty much where he left if not stronger.
You should bring back fan submitted vids saying "HQ" at the beggining
That's whats missing!
Retvrn to tradition
I remember watching your channel years back when I was doing the 5x5 programme, searched a lot through youtube to find your channel because I didn't know the name.
I am glad that you are still doing this and in shape. Great success.
Candito up there at hogwarts teaching the dark art of powerlifting.
Best series on TH-cam continues
I've never seen Candito put out anything but quality. Always helpful videos.
I can't believe I watched the whole thing! Great information, I'll probably watch it again at some point.
I am, and the last one, and getting even more out of it.
Mentioned by name in a Candito video- mama I made it
Dude you coach Austin Perkins, I think you already made it lol
Can't believe I watched the whole thing. Another informative video. Really appreciate you sharing your knowledge.
I cant believe i watched the whole thing
:p good vid, bro.
I can't believe I watched the whole thing, that exact comment! Great video!!! Love it
I’ve run the TSA program several times in a row always making progress, so if there are issues with it, they’re minor and it does work 🤷♂️
I liked the idea of two sets two failure on accessories, increasing the load each week, I’ll definitely try that.
I can’t believe I watched the whole thing! Great video.
I cant believe I watched the whole thing, great info jonnie
Well done what an achievement!
I can't believe I watched the whole thing! Haha. Good video as always. I def do progression with diff reps 5/3/1 style after doing the program 2 years ago (Loved it, got strong quick as it was my first time powerliting). But now i do it with 7/5/3s , keep RPEs high and alternate every week. but I have been running into bumps now so def gona switch it up
I can't believe I watched the whole thing: new personal record!!
great content. but again, the sound effects are insanely loud. personally I would remove them completely, as they are really distracting
Amazing vid. Thank you.
I can’t believe I watched the whole thing 😊
I love this long form content. Also, nice to see Brendan mentioned in the past few videos. His channel doesn't seem to get enough recognition.
I used to watch Brendan's content religiously. Then I started noticing some red flags, and decided to unsub.
@d3f3kt57 Yeah, I think I know what you mean. He's gone a bit esoteric/spiritual, which I think is fine as everyone grows over time. However, he does have a bit of a "those other people don't know what they're talking about" tone at times. Something usually seen in snake oil salesmen. Or he'll use overly complicated terminology when it's not necessary, perhaps as a tool to showcase his knowledge. Overall, I feel that's mostly due to youtube always pushing content creators to become click-batey. I otherwise enjoy his insights on lifting.
@@seanjohnston848 Exactly. He seems to have a very fragile ego. I've seen people comment that he mispronounced "X" word and he goes on a rant about it the next video as if it was a personal offense. Then there was this time he told his GF that she was never going to get strong with such a narrow squat stance, and I thought this was very narrow-minded and arrogant, as there are multiple elite female lifters who are incredibly successful with a narrow squat stance. I could go on with other examples, but the bottom line is that he comes off as an arrogant individual who is not necessarily very knowledgeable, but knows how to sell his stuff very well, like a snake oil salesmen as you mentioned. I've moved on to other powerlifting channels who offer better advice without Brendan's off-putting personality.
Thank you for the free game Maestro
I can't believe the whole thing fit into my brain!
Hey Jonnie, regards from Transylvania! I love your instruction and explaination videos, but they could really use some visual representation, because they are hard to follow when it comes to complex programming. And it's extra hard for non-native english speakers. If you don't have the time to make these notes and diagrams separately to include in the video, just set up 1-2 whiteboards and use those while you explain things. It would help tremendously to get those training tips and advice through to more people. The Internet is full of weight training BS, so boosting the penetration of valid and useful content would help combat all that crap out there.
PS. And lower the volume on those sound effects, they are way too loud compared to the speech :)
I agree with everything you wrote. Also with the sound effects, a couple of times it even overlapped his voice.
Agree 100%, I watched the whole thing and if I were asked to summarize the video I wouldn't be able to, it was very hard to keep track of everything with no visual aids.
I can't believe I watched the whole thing, lol
I can’t believe I watched the whole thing, again!
This need way more views
I can't believe I watched the whole thing (enjoyed except for the blasting soundeffects)
Thanks bro 🏋♂️
I can't believe I watched the whole thing
I can’t believe I watched the whole thing!
finally some good fkn program review
I can't believe I watched the whole thing!
Hi Sir, this is a material question. Do you have any experience with the trap bar ? I am looking for a video about this particular bar on your channel but can't find anything. Thank you
Can you please make a version with bench x4/week of the 3rm phase + 10 week program ?
we eatin good!
Using the 1RM calculator to gauge intensity when shifting reps is a good way to keep the RPE relatively consistent even though they are different metrics.
I would say "I can't believe I watched the whole thing" but I can't remember a time where I have not watched one of your videos from start to finish...so I'd be lying XD specially since I don't have a coach
What about increasing reps weekly while keeping rpe the same for most of the lifts in various rep ranges?
Starting with doubles->3s->4s->5s, and 6s>7s>8s>9s
I can't believe I watched the whole biceps
i can't beleive i watched the whole thing
I can't believe it's not butter! Wait. I can't believe I watched the whole thing.
So, are these videos detailing programming for peaking? How about those who are still in the "training phase" and don't want to compete quite yet, but want to program for strength effectively? What are your thoughts on the Texas Method for general intermediate strength training since you can continually repeat this program over and over again?
Old school and good for early intermediate but quite quickly could be replaced with experimenting with some different blocks style programs.
These different blocks and a lot of what Jonnie is saying aren’t for peaking perse, just about building to PB’s over a few weeks. Generally over 3-5 weeks with one main rep range followed by assistance and bodybuilding work. Often a lot more volume than Texas method and more sub max practise as well, while still touching heavy weights enough for good motor learning.
He brings this up a bit in the video, but currently most powerlifting programming de-emphasizes lengthy peaks, rather it’s quite ”normal” training until just 1-2 weeks out.
@Jeneric81 I think in the video he said early intermediates can do a 5/3/1-esque style, then 2 week clusters, and then eventually blocks with ascending reps.
What does "clusters" mean?
What does "blocks" mean? Is he referring to block peruoduzation where you have a specific hypertrophy and strength building phase?
Don't you make HDR videos anymore?
I just can't do any RPE based program. 😮💨
Have a training max. Use the RPE percentage calculator to do a set weight. Ie, program says 5 reps @8, do 81%
Then try to assess and log the RPE even if you don’t use it to determine weight. Over time you should start to get a good intuition on this and you can tinker with autoregulating some sets.
I watch the whole content and re wind for around 5 times for the part that talk about a lot of numbers
I can't believe I watched the whole thing
I can' t believe I watched the whole thing
i do i do belive
I can’t believe I watched the whole thing 😂
I can't believe i watch the whole thing
I think where the waters get pretty muddy is all of the subjective training adjustments. People are so hungry for a way to make it as objective as possible and things like RPE7 low hype vs high hype is maximally subjective and confusing for even people who have been in the game for years. I’ve been training for 13 years and anything below RPE9 I find hard to accurately judge. Especially when you add in high hype or low hype as an additional factor. That is the difference of 10% weight on the bar for hype alone. Then when you go rpe7 low hype it was in the end just rpe5 because you could have done more but didn’t. It’s just too much for most to navigate.
It is why I really prefer % based training. If the numbers are picked well then it should never be an issue of if you could do it or not right up until you’re at the pointy end of the cycle. If 75% if a 10RM then prescribing 65% for 3-4x8 should be pretty reasonable.
Can anyone elaborate why tapering for a 1rm with linear doesn’t work well for a peak ? And how he could taper within a week?!
Still hard!
How does Johnny have better video quality than the NFL
Can’t believe its not butter
I cant believe I watched the whole thing, but i not sure am i really understand the whole thing.
Aitch Kiu maafaka 😌
?????? Is this real life
Edit: so happy to see you, hope you've been well Johnny
I cant believe i watched the whole thing on 1.25x speed
1.5x here
I can’t believe I watched this whole Yapping thang. Sayonarâ, kocci kocci koo.. sayônàrâ
I can’t believe I watched the whole thing (I will watch again because the yapping is a bit much)
I have been following this lad from the beginning, still have the first ever canditotraining hq tank-top. Have been following him until I found out he is a maga troll...
!!!!!
8th
First 😤
There’s a reason why bodybuilders rarely do squats or barbell work for hypertrophy. It beats up thr joints and is massively fatiguing. If my ultimate goal is strength I’d be doing machines for hypertrophy blocks and barbell work for highest 6 reps and use DUP and RIR along with % to guide progress over a macro cycle. You’ll never catch me doing 10 rep sets of squats. And sorry guys Tim platz rarely did it, was on gear and was an outlier.
Machines for size
Barbell for strength
3x10 deads is an absurd recommendation in my mind. I’m baffled.
Would you consider 3x10 RDL’s absurd?
What about for someone who competes in strongman?
What about as a part of a larger picture to build work capacity?
@@mossoconnor4417 RDL are not nearly as taxing and injury prone at those rep ranges as deads and squats. None of us are pro athletes.
Why are you so focused on hypertrophy when talking about strength. I feel hypertrophy cycles should by separate and accompanied with weight gain to ensure your gaining muscle. Then when trying to make that extra muscle stronger you just do a set number that is best for strength not worrying how much the sets count for hypertrophy. What's the benefit of trying to do everything at once as an advanced lifter?
Thats just another way of structuring your program. I like the idea of seperating training in a hypertrophy, strength and peaking phase, more like Juggernaut Training System does it. You really can focus on one quality at a time. Get a big foundation through hypertrophy cycles (6-10 reps), then teach those bigger muscles how to be strong (3-6 reps) and ultimately get the highes performance with a peaking phase (1-3 reps).
Because the more advanced you get you don’t have time in a year to be not focusing on one to the expense of the other. If you went all in on a pure hypertrophy block, there would be some degree of detraining that would occur to SBD that takes time to recoup. So you’d be in this cycle of ok I’m focusing on hypertrophy right now, lifts go down a bit, ok now im focusing on strength again, and you spend 6 weeks just trying to get back to baseline. If you’re competing even twice in a year this will impact your ability to get stronger.
Plus it is actually less efficient, because as you get more advanced the amount of work needed to improve sbd is greater and the amount of stuff you can do to improve it becomes less. When you’re a beginner lifter, anything will get your lifts to go up. But when you’re fighting for 2.5kg, you can’t get away with as much novelty and reasonably expect your sbd to go up. This is why you see some of these freaks in the ipf training bench like 6x a week with multiple sbd days.
Because, at the end of the day, your strength "potential" is based on the amount of muscle you have.
This does not mean that a More muscular person Is stronger than a less muscular one. But if you compare the exactly same, just vary the amount of muscle in the body, the More muscular version will be stronger.
@@jwilde93 But theres very advanced/elite guys doing the complete opposite of this. I've seen numerous elite powerlifters (both natty and enhanced) that the more advanced and stronger they get, they start programing lower frequency, WUP, or even full blocks without the competition lifts.
And also relatively new/intermediate (people who arguably need more frequency and volume because they need to practice technique the most since theyre learning basics) who as well have mantained or even progressed after periods of lower f and v.
A friend of mine who had to fully stop sbd for 2 months because he broke a hand, just recently came back to it and is pretty much where he left if not stronger.
bigger muscle = stronger muscle
Second 👴🏼
I can't believe I watched the whole thing
I can’t believe I watched the whole thing!
I can’t believe I watched the whole thing!
I can't believe I watched the whole thing
I can't believe I watched the whole thing!
I can't believe I watched the whole thing 😊
I can't believe I watched the whole thing
I can't believe i watched the whole thing
I can't believe I watched the whole thing
I can’t believe I watched the whole thing