The biggest tip I got to increase my back & front squat was to use reverse movement technology. I now use this same principle in the snatch as well as the clean / jerk. Thanks goata
Thanks Zach for NOT Cursing... I USE YOUR Videos on training and I have my students watch your OUTSTANDing Training and Concepts for Weightlifting... I cannot send the students videos with cursing... Thanks again Coach Robertson
This advice honestly would work great for powerlifting too! My best cycles were always when I kept things feeling relatively easy and progressive! The last tid bit is key! Same with the focus on training!
Love this channel, it really stands out from the sea of fitness channels. I learned about, and how to use, relative intensity here which made my programming so much easier. Zack also seems to be a very down-to-earth sort of person. Just wanted to say that this content is unique and awesome!
8:18 I think you summed it up best here: it's about specificity. You need the PR to be at a speed that can be useful and transfer to the Snatch or the C&J.
What makes you stand out over anyone else giving advice on YT, is that you're real and you're not afraid to show it. You admit when you do something wrong and share it with us so we all learn. Much appreciation
As a person with extremely long legs and a short torso I’m consistently amazed at your hip mobility and ankle flexion! I’m working on it but holy moly it’s difficult after 40!
Just drop the videos man! Don't care about the topic. You have the ability to transform every content in something educational. Keep up the good work Zack!!!
My coaches always program RPE and I feel like it has helped me develop more strength, but totally agree that not enough weightlifters take advantage of it.
RPE is just a pyschological tool tbh. it's always there if you program around it or not, it just kind of exists in a sense of "today sucks" or todays good.
Zach, your channel is a gift. I recently turned 40 and getting back into training and I find the thinking and consideration you share from your efforts remind me of the thoughts that used to go on in my head some 15-20 years back. Only you posses a great deal more wisdom and perspective at your age and when you don't you have Dylan to keep you in check. Deeply appreciate your fantastic work my friend, long may it continue
I think this really shows how fundamental the laws are that govern adaptation in the gym. Thanks for the specific layout Zack, I’ll definitely give this a go over the summer when I don’t have programming
I rarely comment or like videos, but every time you put out content it's quality, interesting and very informative. Even though I don't practice weightlifting, I feel like the theory behind your explanations translates very well to "normal gym training". Thank you for that, keep up the good work!
You know ive struggled with my back squat I got the shits with trying to follow a program so ive just been squating in good form about 3 reps away from failer , pretty much what you have just told us what you have been doing , I even been using your que of keeping the rib cage down and not arching my upper back , started this methods during the xmas holidays and my progress has been the fastest it's ever been thank you so much , it's reassuring that I'm probably doing the right thing
This video came soooo fucking clutch man. I really needed this. Thank you so much. I haven't even watched the video yet and I already know that I'm gonna get some sweet as info ❤🙏🏾
Pls do a video on periodisation when loosing weight (pretty fast, so like 1kg a week) without losing strength. Im trying to cut a month from now but dont want to loose all my strength obviously
Hate to keep “feeding the beast”, but Zack you have a natural ability to teach/coach. More impactful than the other, more “institutional” sites. Neutral spine from lower abs = pelvic floor engagement which drives gl;Ute engagement. Well done
Please make a video on how to choose a weight class, your weight class experience, height weight class averages etc. when to move up, how to go down and keep strength
I realise now you have about the same weightlifting PRs as mat Fraser. I would love to see you two go head to head in a weightlifting comp that would be awesome because you’re so evenly matched
I'd be really interested to see something on weight gain for improving strength. I've been having a terrible time with squatting for a couple months and everyone just keeps telling me I need to gain weight but I'm afraid it'll be detrimental to other aspects of training.
Price Goosby honestly “gaining weight” can be very difficult for some people, try eating more overall and make sure you’re hitting your macros and you should see increases
@@AndrewAraujosprj First: I took a step back from lifts that load the ribs (squats, pulls from the floor). I did a ton of upper back isolation / leg press / hyperextensions to not loose muscle mass and let the ribs heal. After that you want to apply the advice that Coach Telander gives in his video and fix your form. Start the lifts from a light weight and build back up. Another thing that helped me a ton is doing some intercoastal stretches with a band. Tie a resistance band to a rack, grab it in one hand and walk away to create tension; once the tension is high enough straighten your arm and rotate your hips, as if you were punching someone. Do this as much as possible, especially when doing lower body lifts. It will send blood to your ribs and help with the healing.
This guy got me into Olympic Weightlifting! I started last year and have my first competetion in april! Could you do a video on Knee pain when squatting? thank you so much, in advance!
@@keymaster2502 any tips on how to correct it? I try to stretch out my legs every day and incorporate yoga movements into my stretchings. It has gotten better but it still impacts me somewhat.
Depends if its the front of the knee or the sides, if its front you might need to chill out on the weight every week, or you could get smthn similar to jumpers knee
Eion is a great example of your point for recent context. He mentioned he stopped back squatting because it was taking away from his primary lifts and didn’t serve to better them at this point; his legs are more than strong enough and there is no reason to feed the ego when it doesn’t translate to bettering the lifts that matter.
Hey Zack, thanks for all the great content man, really appreciate it. As someone who has been self-critiquing/thinking/working on my torso angle a lot, I have a question: at 0:50 you show some nice numbers in your squat but it doesn't look vertical like what you talk about at 2:30 something. Is that as vert as someone with long femurs can expect to get in the back squat? and is there an angle number thrown around for appropriate differences in the front and back squat? thanks in advance for any help.
Please make a video about weightclasses and how to gain weight. I'm currently just above a weightclass, but i don't wan't to lose weight, therefore i have to gain a lot.
Please make a video of how you lost 10kg. Thats quite a lot. Trying to lose some weight by eating less clas, but I feel it’s effecting my performance too much. Thanks
I know I'm not zac but most sources say to decrease total daily calories by 10% weekly, this will allow your body to adjust to these new calorie input so you don't damage your metabolism👍😊
hey zack! can you do a critique on crossfit form? i see "the best" weightlifters of crossfit arching his back and not starting the clean from the squat position. thanks.
Intresting video. It correlates with that recent velocity based study. QUESTION: You start a new cycle with low rel. intensities around 80% and without any supportive gear. Then at some point the bar speed slows down because the bar is so heavy or life happened and you are not in your best performance. But you still try to hold on to your percentages, sets and reps and maintain that good bar speed by adding as little supportive gear as needed to do that. Any thoughts?
You know what you should do, a 3 week block, for example the first week you do 4x10 reps the next 4x8 reps and the last week 5x5 and heavier weight, the rep range and weight is determined by percentages, so first week you would start with let say 65% of your max, next week 70-75% of your max and the last week 80-90 percent, yes it’s heavy shit but manageable. And after that week you repeat again, you add five pounds to the original 65% percent and and so on. I don’t think I’m explaining it right but hope you get what I’m saying
My front squat was 105 was my max and every week I front squat all that week and my new front squat PR now is 135lbs I am working on getting my bench to as well 135lbs
Hey Zack, in your first few videos, programming max strength you recommended using percentages for a 5 week cycle. Do you now recommend using RPE, instead of percentages? Thank you
What I don't understand is why should we use a quad dominant first pull. My interpretation is that no matter the pull, when the bar meets the knees the knees HAVE to stay back for the back to travel above midfoot, I also see everyone who uses quad dominant first pull raise their hips and push their knees back as soon as the bar leaves the floor, why not start it like a Deadlift to begin with? Also, is the tip about starting the bar a bit further than midfoot correct? (As it sets a more diagonal instead of vertical path which is preferable)
Hi Zack. Are you saying that lifting at a certain speed (specifically the back squat) will result in quicker strength gains than lifting heavier and slower? If so, what is your reasoning behind progressing from RPE 7 to RPE 8 (in this particular video)? As I understand it, if progressing to (your example of) 170kg slows you down too much in comparison to your previous set, (assuming your previous set, lifted at a good speed was 160kg) isn't calling that (170kg) set "RPE 8" the same as chasing bigger numbers? Shouldn't you be reducing the weight to, for example, 165kg, and attempting to lift that at the same speed to you lifted the 160kg set, so that you can build the strength required to lift the 170kg at the same speed as your previous sets? Isn't upgrading the effort from RPE 7 to RPE 8 just moving more weight, slower. This seems opposite to your aim of keeping the same speed during your lifts. Thanks for the great content.
not always. I like to think of RPE cycles as seeing how far you can push an RPE. When you do four weeks at a 7 increasing 10kg each time there is a chance that you will have "used up" all of your potential rpe 7. At this point it is advised to start doing less reps in a set 1-3 and at that point you should still try to progress over time (overload). The determination of RPE at in these later phases is less important as all weights should be nearing maximal. In other words rpe8,9, and 10 are inevitable. What is important is that you stay away from them for a while and when you start to lift at 8,9,10 you only do so for so long and you tay away from ego lifts. I always say "Touch heavy weights then leave em" meaning don't try and try and try within a session to hit big weights. This becomes an ego trip and will offer diminishing returns every single time.
![[LIVE] : ONE ลุมพินี 82 วันนี้!! คู่เอก | ยอดไอคิว vs อับดัลลาห์](http://i.ytimg.com/vi/hSsyTl_9bqs/mqdefault.jpg)
"When in doubt, get fat" -some powerlifter probably
works fucking wonders!
Ass moves mass
Works. Sources: im a blob
I feel targeted wtf
When in doubt, eat it out... WAI- FBI OPEN UP
Recently my boss told me he was not happy with my work performance
I said *‘chill bro, I’m at RPE 7 this week’*
Ryan O’Connell this. This comment.
This should get more likes
The biggest tip I got to increase my back & front squat was to use reverse movement technology. I now use this same principle in the snatch as well as the clean / jerk. Thanks goata
What the hell is reverse movement technology?
@@tyler7992 you found out?
@@tyler7992 get woke ;)
Xavier Dupuis how am I supposed to get woke if no one tells me what reverse movement technology is 😂
@@tyler7992 sameeeeeeeeeeee
dylan sure is the homie for killing ur ego, you know you have a good training partner when he stops you from ego lifting
Aight we watching this during class
Exactly what im doing rn lol
Thanks Zach for NOT Cursing... I USE YOUR Videos on training and I have my students watch your OUTSTANDing Training and Concepts for Weightlifting... I cannot send the students videos with cursing... Thanks again Coach Robertson
What if I want to increase my side-banded single leg quarter squat on a bosu ball?
i prefer reverse-banded heel-elevated pistol safety-squat-spider bar alternating reverse lunges with bands and chains, but whatever works for you.
Now that’s functional training
Mark Rippetoe can help you with that.
functional strength bro lol
Try CrossFit, they max on this every single day...Don't have the right form Doesn't matter, everyone's welcome
This advice honestly would work great for powerlifting too! My best cycles were always when I kept things feeling relatively easy and progressive! The last tid bit is key! Same with the focus on training!
hey brendan didn't expect u here lol
@@dontreadmyname4396 I know, I was just thrown off a bit
Love this channel, it really stands out from the sea of fitness channels. I learned about, and how to use, relative intensity here which made my programming so much easier. Zack also seems to be a very down-to-earth sort of person. Just wanted to say that this content is unique and awesome!
Train like a beast, eat like a King and sleep like a baby
8:18 I think you summed it up best here: it's about specificity. You need the PR to be at a speed that can be useful and transfer to the Snatch or the C&J.
What makes you stand out over anyone else giving advice on YT, is that you're real and you're not afraid to show it. You admit when you do something wrong and share it with us so we all learn. Much appreciation
As a person with extremely long legs and a short torso I’m consistently amazed at your hip mobility and ankle flexion! I’m working on it but holy moly it’s difficult after 40!
Just drop the videos man! Don't care about the topic. You have the ability to transform every content in something educational. Keep up the good work Zack!!!
My coaches always program RPE and I feel like it has helped me develop more strength, but totally agree that not enough weightlifters take advantage of it.
RPE is just a pyschological tool tbh. it's always there if you program around it or not, it just kind of exists in a sense of "today sucks" or todays good.
Zach, your channel is a gift. I recently turned 40 and getting back into training and I find the thinking and consideration you share from your efforts remind me of the thoughts that used to go on in my head some 15-20 years back. Only you posses a great deal more wisdom and perspective at your age and when you don't you have Dylan to keep you in check. Deeply appreciate your fantastic work my friend, long may it continue
I’ve watched this like 5 times now and still get more comprehensive information every time.
Hey Zack. A video on how you lost the weight would be great. Asking for a friend.
Caloric deficit
I think this really shows how fundamental the laws are that govern adaptation in the gym. Thanks for the specific layout Zack, I’ll definitely give this a go over the summer when I don’t have programming
I'm interested in how your numbers were affected, dropping 10kg.
Videos about choosing weight classes would be super interesting
Please make a video on weight gain and weight loss and choosing weight categories for competition. Thanks for the great content!
The best tips to do a perfect squat I got from chad wesley smith videos, I seriously recommend them
I rarely comment or like videos, but every time you put out content it's quality, interesting and very informative. Even though I don't practice weightlifting, I feel like the theory behind your explanations translates very well to "normal gym training".
Thank you for that, keep up the good work!
You know ive struggled with my back squat I got the shits with trying to follow a program so ive just been squating in good form about 3 reps away from failer , pretty much what you have just told us what you have been doing , I even been using your que of keeping the rib cage down and not arching my upper back , started this methods during the xmas holidays and my progress has been the fastest it's ever been thank you so much , it's reassuring that I'm probably doing the right thing
Great video. It takes much experience to focus on range of motion, position, speed and technique before load. It’s wisdom learn over time.
This video came soooo fucking clutch man. I really needed this. Thank you so much. I haven't even watched the video yet and I already know that I'm gonna get some sweet as info ❤🙏🏾
As simple as your videos are sometimes, they still have insane information and production value
Definitely want a video on the weight loss
Zack, I love you, this was exactly what I was looking for...
Yes pls on losing weight and how your lifts were affected
Pls do a video on periodisation when loosing weight (pretty fast, so like 1kg a week) without losing strength. Im trying to cut a month from now but dont want to loose all my strength obviously
Hate to keep “feeding the beast”, but Zack you have a natural ability to teach/coach. More impactful than the other, more “institutional” sites. Neutral spine from lower abs = pelvic floor engagement which drives gl;Ute engagement. Well done
Hey Zack! Let's go to Klokov's 10 days training camp in Russia, Moscow at March 21th!
ah very good description! Thanks brother ZT ✨💪🏽✨🤙🏽✨
Yes. Please make a video about the weightloss
Eat less haha
.. and without sacrificing your Total!
@@Johnny-Joseph Right. Thank you
One of the few excellent channels on the TH-cams
Yeah. You're diet would be awesome to see. Love the content.
I have had good results with your ribs cue. It coordinates the hip position and balance very well throughout the movement. Thank you and cheers.
Damn Z! One of my favs! Loved the last tip
This is me letting you know that I want a video abt weight classes and ur weight gain/loss.
Please make a video on how to choose a weight class, your weight class experience, height weight class averages etc. when to move up, how to go down and keep strength
I realise now you have about the same weightlifting PRs as mat Fraser. I would love to see you two go head to head in a weightlifting comp that would be awesome because you’re so evenly matched
Cameron Gray matt fraser is about 15kg lighter tho
CFH_Rob
Yeah but they lift similar numbers
I'd be really interested to see something on weight gain for improving strength. I've been having a terrible time with squatting for a couple months and everyone just keeps telling me I need to gain weight but I'm afraid it'll be detrimental to other aspects of training.
Price Goosby honestly “gaining weight” can be very difficult for some people, try eating more overall and make sure you’re hitting your macros and you should see increases
Great content as always, Mr.Telander
This is an awesome video! Keep the content coming bro!
Yes make a video about weight loose, I am struggling with it
I injured my lumbar zone last friday doing back squats, I've recovered pretty much. I'll try these tips to see if I can go on.
Hey, I only received recently hurt my lumbar zone and was wondering if you remember if you did anything specific to recover?
Good advice, every time I’ve hurt myself working out, it’s been from squatting with my back too extended
3:10 this is the position that got me to injure my ribs/intercoastal muscles on high bar squats, 2/10 would not recommend
He just said that he lowered the bar a bit
How did you fix that injure mate? Im feeling some pain in my left rib intercoastal muscles from time to time :/
@@AndrewAraujosprj First: I took a step back from lifts that load the ribs (squats, pulls from the floor). I did a ton of upper back isolation / leg press / hyperextensions to not loose muscle mass and let the ribs heal. After that you want to apply the advice that Coach Telander gives in his video and fix your form. Start the lifts from a light weight and build back up. Another thing that helped me a ton is doing some intercoastal stretches with a band. Tie a resistance band to a rack, grab it in one hand and walk away to create tension; once the tension is high enough straighten your arm and rotate your hips, as if you were punching someone. Do this as much as possible, especially when doing lower body lifts. It will send blood to your ribs and help with the healing.
This guy got me into Olympic Weightlifting! I started last year and have my first competetion in april! Could you do a video on Knee pain when squatting? thank you so much, in advance!
May be a dysbalance between posterior and anterior chain.
@@keymaster2502 any tips on how to correct it? I try to stretch out my legs every day and incorporate yoga movements into my stretchings. It has gotten better but it still impacts me somewhat.
Depends if its the front of the knee or the sides, if its front you might need to chill out on the weight every week, or you could get smthn similar to jumpers knee
@@gurito4374 it is the inner sides. It feels like a muscle inflammation. Heat helps, stretching work, but nothing seems to permanently fix it
Pain is just weakness leaving the body.
I’ll just see this bad joke out now.
8:06 & 9:49 this killed my progress on every compound lift
Definitely would like a video with your take on eating.
Auto-regulation is getting much more exposure now - glad you were able to touch on this and explain its utility in an applied manner!
Totally agree with you. Good explanation
Yes pls make a video on weight classes. And give us your tips on losing 10 kg’a cause damn that’s impressive
Yeah, I love RPE! Everyday is a max day as long as you feels good! lol
Eion is a great example of your point for recent context. He mentioned he stopped back squatting because it was taking away from his primary lifts and didn’t serve to better them at this point; his legs are more than strong enough and there is no reason to feed the ego when it doesn’t translate to bettering the lifts that matter.
Zack-san teach me za way of za weightlifto
Love that your information is in kg....
9:40 STAHP IT
Been waiting since the Instagram teaser🔥
Yeah, I'd like to see a video about how you lost that weight.
BTW, love the content you create brother. Cheers 🍻
saw a video the other day of lifters in the olympics back in the 40s, fucking split snatching, blew my mind
The squat increase as well as my other major lifts focusing on increasing load each week ✨😅👍🏽✨
I just want to reach 300 lbs this year ffs
Just keep doing 2 plates deep
Back Squat. Eat. Front Squat. Eat. Split squat. Eat. Leg press. Sleep.
Just inject 2 liters of synthol into each hamstring. This will allow you to bounce the weight up.
@@sheadoherty7434 I’ll be taking this method to practice thank you
Wow, your arms and shoulders have seriously gained size, incredible!
Thanks for useful information
I'd like to see a video on your weight loss/gain history.
Thanks, Girafeeeeeeeee.
Hey Zack, thanks for all the great content man, really appreciate it. As someone who has been self-critiquing/thinking/working on my torso angle a lot, I have a question: at 0:50 you show some nice numbers in your squat but it doesn't look vertical like what you talk about at 2:30 something. Is that as vert as someone with long femurs can expect to get in the back squat? and is there an angle number thrown around for appropriate differences in the front and back squat? thanks in advance for any help.
I have one dream
Zack as my coach
Ribs down.. Chris Duffin mad scientist
Can make a video on stretching and it's effectiveness. Few basic stretches required right after work out
Dylan sounds like a champ
thank you , this was very cool
Please make a video about weightclasses and how to gain weight. I'm currently just above a weightclass, but i don't wan't to lose weight, therefore i have to gain a lot.
I would like to see a video on how to lose weight💪
tell me how to loose weight longboi!!! great content
Please make a video of how you lost 10kg. Thats quite a lot.
Trying to lose some weight by eating less clas, but I feel it’s effecting my performance too much. Thanks
I know I'm not zac but most sources say to decrease total daily calories by 10% weekly, this will allow your body to adjust to these new calorie input so you don't damage your metabolism👍😊
Defo make the video of the cut and weight classes man
It’s insane to think of zacks PRs but it’s crazy to think he is close to Texas AM and I just had a track meet there and next week lol
Outstanding video! How do you come up with your given RPE #? Is it subjective or calculated?
I just want to be able to catch a clean without falling forward
For me working on my ankle mobility and flexibility helped alot
Dat dere celltech
Hey Zach, I would really love more squat help, tall person specific, I’m 6ft8
SAME! Well, I’m 5ft11.
hey zack! can you do a critique on crossfit form? i see "the best" weightlifters of crossfit arching his back and not starting the clean from the squat position.
thanks.
Intresting video. It correlates with that recent velocity based study.
QUESTION: You start a new cycle with low rel. intensities around 80% and without any supportive gear. Then at some point the bar speed slows down because the bar is so heavy or life happened and you are not in your best performance. But you still try to hold on to your percentages, sets and reps and maintain that good bar speed by adding as little supportive gear as needed to do that. Any thoughts?
Weight loss vid please!!
You know what you should do, a 3 week block, for example the first week you do 4x10 reps the next 4x8 reps and the last week 5x5 and heavier weight, the rep range and weight is determined by percentages, so first week you would start with let say 65% of your max, next week 70-75% of your max and the last week 80-90 percent, yes it’s heavy shit but manageable. And after that week you repeat again, you add five pounds to the original 65% percent and and so on. I don’t think I’m explaining it right but hope you get what I’m saying
Love from India
My front squat was 105 was my max and every week I front squat all that week and my new front squat PR now is 135lbs I am working on getting my bench to as well 135lbs
Turn on subtitles and watch from the beginning
Hey Zack, in your first few videos, programming max strength you recommended using percentages for a 5 week cycle. Do you now recommend using RPE, instead of percentages? Thank you
What I don't understand is why should we use a quad dominant first pull. My interpretation is that no matter the pull, when the bar meets the knees the knees HAVE to stay back for the back to travel above midfoot, I also see everyone who uses quad dominant first pull raise their hips and push their knees back as soon as the bar leaves the floor, why not start it like a Deadlift to begin with? Also, is the tip about starting the bar a bit further than midfoot correct? (As it sets a more diagonal instead of vertical path which is preferable)
Hi Zack.
Are you saying that lifting at a certain speed (specifically the back squat) will result in quicker strength gains than lifting heavier and slower? If so, what is your reasoning behind progressing from RPE 7 to RPE 8 (in this particular video)? As I understand it, if progressing to (your example of) 170kg slows you down too much in comparison to your previous set, (assuming your previous set, lifted at a good speed was 160kg) isn't calling that (170kg) set "RPE 8" the same as chasing bigger numbers? Shouldn't you be reducing the weight to, for example, 165kg, and attempting to lift that at the same speed to you lifted the 160kg set, so that you can build the strength required to lift the 170kg at the same speed as your previous sets?
Isn't upgrading the effort from RPE 7 to RPE 8 just moving more weight, slower. This seems opposite to your aim of keeping the same speed during your lifts.
Thanks for the great content.
not always. I like to think of RPE cycles as seeing how far you can push an RPE. When you do four weeks at a 7 increasing 10kg each time there is a chance that you will have "used up" all of your potential rpe 7. At this point it is advised to start doing less reps in a set 1-3 and at that point you should still try to progress over time (overload). The determination of RPE at in these later phases is less important as all weights should be nearing maximal. In other words rpe8,9, and 10 are inevitable. What is important is that you stay away from them for a while and when you start to lift at 8,9,10 you only do so for so long and you tay away from ego lifts. I always say "Touch heavy weights then leave em" meaning don't try and try and try within a session to hit big weights. This becomes an ego trip and will offer diminishing returns every single time.
Also, "force" = mass x acceleration. Based on the speed of your rep, you may actually exert more force with a lower weight.
@@zacktelander Okay, gotcha. Thank you!
YES!
Progress isn't always a pr. When reps start to look like shit it's best to 2 steps back to take 3 steps forward.
Weight cut video 👌