I'm 40, 6'0 about 215 and have been working out for almost 20 years not competitive just hitting the gym and strongman stuff. Now I'm having back surgery on Monday so I'm about to go on a 6-8 week complete deload with no weights whatsoever 😭. I'm mentally dreading it. My genetics suck. There's been a time or two over the years I've missed a week or two and just in that time lost significant strength and mass. Keep your videos coming so I can workout vicariously through you...lol!!!
B!!!!!!!!!!!! I needed this video like 3 days ago haha. Well I'll implement the stretching for sure in the next couple days. Meet on Saturday let's go!!!!!!!
Ahhh, so I've been doing it all wrong,, it's like you were talking about me, not going to make those mistakes again. Thanks again for your fantastic information
honestly deloading properly is one of my biggest weaknesses. either i get too antsy and end up doing too much work or i go too light and then everything feels extremely heavy the next week. the most common thing for me is to have a very successful hypertrophy block, deload, then have a shitty 1-2 weeks getting back up to speed.
So exertion related RPE and intensity is load on the bar? Like say you do 405# DL AMRAP to RPE 9 and you get 5 reps. Reducing exertion would be doing a top set to RPE 7, right, without altering the weight? And reducing intensity would be doing your top set with 375# or something instead of 405#? I guess I've never thought about exertion as the first thing to reduce. I train with RPE and don't take a lot of planned deloads because my job self imposes breaks from the gym, but I think it's time I do something more structured. I've always just thought about volume and intensity.
Is it a bad idea to de-load particular body parts, whilst still training other body parts heavy? Example de-load week for chest whilst going for a squat PR?
Been following you content for a long time man and enjoy it a lot. Was wondering what you think about benching with slightly elevated scaps instead of depressing them? I read about it in Greg Nuckols how to bench article and then in comments he elaborated that he does it.
Hey Brendan I'm benching 2days on 1 day off right now with my first day heavy and second day recovery with accesories, but I'm noticing I'm not fully recovered to lift dat real heavy weight for my heavy day (10 sets of 3). Do you suggest I 1) rest more? 2) reduce my rpe for heavy day? 3) reduce my rpe for light day? thanks!
Brenden do you know where can I get assesedd as my left feels strong but my master side my right feels disconnected from my body (empty), I need to fix that before progressing with my SBD as I cant own the positioning even with the bar itself it's crazy
There’s some guys at my gym who rpe 10 everything and go off what semblance of a program they have year round and they never feel “burnt out” but their idiots and outliers. They are always motivated to train it’s crazy they’ll fail 3 lifts and come back motivated guess it comes down to their mindset in the end. They have the argument that their training works for them which is a fallacy bc if they were training smarter they could be 100lbs stronger on their total and be sure of themselves.
Great stuff. I'm currently starting a 12 week powerlifting cycle, and wondering how often I should cycle variations? Is it better to eke out every pound of progress on a good morning, say, and only switch to something else after that progress stalls out, or should I switch often to just get those fast strength gains of the first few weeks?
Don't have the mentality to eke out every pound of progress because more often than not ego takes over and the "progress" you see is actually just cheating on form
Great question, I briefly mentioned it but not very well, should have explained better. Exertion is how close to failure or maximally you’re training. Intensity is objective load on the bar. They’re correlated but not directly equated. For instance you can have high intensity like 90% but do it only for 1 rep which would be around RPE 7 (3 reps shy of failure) on most people. That’s high intensity but moderate exertion. Likewise you can take 75% but do it to failure and that’s high exertion but low intensity. However generally with everything being equated if you up exertion you often are upping intensity. Exertion is the difficulty, intensity is the objective load!
This channel is incredibly under-rated. Looking forward to seeing how fast you grow man. Thanks
I'm 40, 6'0 about 215 and have been working out for almost 20 years not competitive just hitting the gym and strongman stuff. Now I'm having back surgery on Monday so I'm about to go on a 6-8 week complete deload with no weights whatsoever 😭. I'm mentally dreading it. My genetics suck. There's been a time or two over the years I've missed a week or two and just in that time lost significant strength and mass. Keep your videos coming so I can workout vicariously through you...lol!!!
B!!!!!!!!!!!! I needed this video like 3 days ago haha. Well I'll implement the stretching for sure in the next couple days. Meet on Saturday let's go!!!!!!!
This IS my deload week :P Good timing :)
I HATE deloads, primarily because I’ve been terrible at incorporating them….
Great info man.
Thanks.
Great video, deloads are so underrated and much needed if you have a proper program
Ahhh, so I've been doing it all wrong,, it's like you were talking about me, not going to make those mistakes again. Thanks again for your fantastic information
honestly deloading properly is one of my biggest weaknesses. either i get too antsy and end up doing too much work or i go too light and then everything feels extremely heavy the next week. the most common thing for me is to have a very successful hypertrophy block, deload, then have a shitty 1-2 weeks getting back up to speed.
Question
How should i go about my accessoires?
Schould i still do all of them but Lower volume and intensity of schould i skip Some for a week
So exertion related RPE and intensity is load on the bar?
Like say you do 405# DL AMRAP to RPE 9 and you get 5 reps. Reducing exertion would be doing a top set to RPE 7, right, without altering the weight?
And reducing intensity would be doing your top set with 375# or something instead of 405#?
I guess I've never thought about exertion as the first thing to reduce. I train with RPE and don't take a lot of planned deloads because my job self imposes breaks from the gym, but I think it's time I do something more structured. I've always just thought about volume and intensity.
Thank you
Is it a bad idea to de-load particular body parts, whilst still training other body parts heavy? Example de-load week for chest whilst going for a squat PR?
Been following you content for a long time man and enjoy it a lot. Was wondering what you think about benching with slightly elevated scaps instead of depressing them? I read about it in Greg Nuckols how to bench article and then in comments he elaborated that he does it.
Hey Brendan I'm benching 2days on 1 day off right now with my first day heavy and second day recovery with accesories, but I'm noticing I'm not fully recovered to lift dat real heavy weight for my heavy day (10 sets of 3). Do you suggest I 1) rest more? 2) reduce my rpe for heavy day? 3) reduce my rpe for light day? thanks!
Brenden do you know where can I get assesedd as my left feels strong but my master side my right feels disconnected from my body (empty), I need to fix that before progressing with my SBD as I cant own the positioning even with the bar itself it's crazy
Reducing caffeine is a very underrated tip. That shit can make the difference between a few reps
Do you do a separate deload week or do you treat the first week of a block as a deload?
Really good stuff today
There’s some guys at my gym who rpe 10 everything and go off what semblance of a program they have year round and they never feel “burnt out” but their idiots and outliers. They are always motivated to train it’s crazy they’ll fail 3 lifts and come back motivated guess it comes down to their mindset in the end. They have the argument that their training works for them which is a fallacy bc if they were training smarter they could be 100lbs stronger on their total and be sure of themselves.
Great stuff. I'm currently starting a 12 week powerlifting cycle, and wondering how often I should cycle variations? Is it better to eke out every pound of progress on a good morning, say, and only switch to something else after that progress stalls out, or should I switch often to just get those fast strength gains of the first few weeks?
Don't have the mentality to eke out every pound of progress because more often than not ego takes over and the "progress" you see is actually just cheating on form
Solid ass video thx Brendan 💪
I don't understand the diff between exertion and intensity since they are both talking about how close you are to failure
What’s the difference between intensity and excursion
Great question, I briefly mentioned it but not very well, should have explained better. Exertion is how close to failure or maximally you’re training. Intensity is objective load on the bar. They’re correlated but not directly equated. For instance you can have high intensity like 90% but do it only for 1 rep which would be around RPE 7 (3 reps shy of failure) on most people. That’s high intensity but moderate exertion. Likewise you can take 75% but do it to failure and that’s high exertion but low intensity. However generally with everything being equated if you up exertion you often are upping intensity. Exertion is the difficulty, intensity is the objective load!
@@BrendanTietz thank you that is a great explination!
When do you say deload you mean taper?
late but I´m here
My whole life is deload, supplemented with occasional effort.
👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻
For the algo
suh