Beginners: take a load for 8 reps until you hit 17 reps. Intermediates: hit 25 reps in 3 sets for compounds, 50 reps in 4 sets for isolations. Advanced: basically own the weight
"Take a load for 8 reps until you hit 17 reps" - to get to such target might require year I suppose. Why doing so? I remember when I move from 75 kilos to 80 kilos in bench press - it was very different experience. I lifted 75kg x 11 x 3 sets, but when I move to 80kg - I feel the weight way higher, I could not do more that 8 reps. Why should I continue lifting 75 kilos for the entire year?
@@blackgoatmetalthen you're not a beginner anymore. Time to move on to the intermediate scheme. Beginners can make progress more rapidly and it shouldn't take that long.
Ive been using Paul Carter's method of 3-50 with different rep goals for a while and it works really well. Set a rep goal and only increase load when you reach the rep goal across 3 sets. Lat raises might be 50, split squats 30, etc, but the progression is the same.
On your UL program, If you were to use a rep range of 6-10 for three sets with intent to hit the upper end before progressing, would this be across all sets or just the first one? If it was across all sets, I'd assume the RPE would be fairly low on the first and perhaps second set unless you did 10+ reps on these sets
How does this work for intermediates who train bodypart twice a week? Do you add weight to the NEXT session during week if you hit 25 reps? Or do you only compare Monday reps with Monday for example? Do you have a hard/easy day when close to end of intermediate zone? How do program easy if so? Thanks. This is excellent content and I've long long desired simple but useful rules of thumb to follow but it's not really promoted by anyone. Great work and would love to hear more like this. For long term gymgoers not in a rush but who want yo improve. 👍
I haven't even watched the video, so I may be missing some context... But to answer your question, which all of us have had at some point or another when starting out, you can repeat the exact same workout rep for rep, pound for pound, exercise for exercise and still make gains. Maybe your form on Monday wasn't as good, so on Friday you try again and you can make it look better, without adding any extra reps of weight. Cleaning up form is still progressive overload. Not every session has to be a +1
@fdu6 Oh I know lol. It seems like a little up and down after a certain point. The trend is slightly improving even if individual workouts can be better or worse than last. I kinda enjoy it.
It kinda depends but generally I would say add weight for one of the sessions and on the second session either do a different exercise, rep scheme, or both. You don’t need to push things hard twice a week on the same exercise.
Hey Alberto ! I got a question if you dont mind . For the 50 reps for 4 sets how much rest ? Cause it’s totally different to rest 1 minute between sets vs 5 minutes
I don’t understand intermediate state : For example DB press 3sets like first set 9 second 8 third 7 and i try do to 25 reps total and then add weights?
Ok. So you only increase weight when you get to the 25 reps. Is this also called "double progression "?? You only progress when target reps done and at target weight? If you fail to improve after 3 times do you deload. Thank you so much for this. I'm often in intermediate hell and I was dying to find a simple way to design my programs that doesn't demand a pHd in math 😂
@lucasjay1000 my main exercise I rest a few minutes but all my other lifts 45 seconds. I placed first in classic physique this March in vegas in novice and open
Beginners: take a load for 8 reps until you hit 17 reps.
Intermediates: hit 25 reps in 3 sets for compounds, 50 reps in 4 sets for isolations.
Advanced: basically own the weight
"Take a load for 8 reps until you hit 17 reps" - to get to such target might require year I suppose. Why doing so?
I remember when I move from 75 kilos to 80 kilos in bench press - it was very different experience.
I lifted 75kg x 11 x 3 sets, but when I move to 80kg - I feel the weight way higher, I could not do more that 8 reps.
Why should I continue lifting 75 kilos for the entire year?
@@blackgoatmetalthen you're not a beginner anymore. Time to move on to the intermediate scheme.
Beginners can make progress more rapidly and it shouldn't take that long.
@@blackgoatmetal It won't take a year for a beginner. You are not a beginner.
Ive been using Paul Carter's method of 3-50 with different rep goals for a while and it works really well.
Set a rep goal and only increase load when you reach the rep goal across 3 sets.
Lat raises might be 50, split squats 30, etc, but the progression is the same.
I mean is this Not the Same AS normal Double progression?
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A very important advise and information. Thanks berto!
Thank you, coach
On your UL program, If you were to use a rep range of 6-10 for three sets with intent to hit the upper end before progressing, would this be across all sets or just the first one? If it was across all sets, I'd assume the RPE would be fairly low on the first and perhaps second set unless you did 10+ reps on these sets
What rate of progression should you expect for intermediate? +1 rep every week?
How does this work for intermediates who train bodypart twice a week?
Do you add weight to the NEXT session during week if you hit 25 reps?
Or do you only compare Monday reps with Monday for example?
Do you have a hard/easy day when close to end of intermediate zone? How do program easy if so?
Thanks. This is excellent content and I've long long desired simple but useful rules of thumb to follow but it's not really promoted by anyone. Great work and would love to hear more like this. For long term gymgoers not in a rush but who want yo improve. 👍
I haven't even watched the video, so I may be missing some context... But to answer your question, which all of us have had at some point or another when starting out, you can repeat the exact same workout rep for rep, pound for pound, exercise for exercise and still make gains. Maybe your form on Monday wasn't as good, so on Friday you try again and you can make it look better, without adding any extra reps of weight. Cleaning up form is still progressive overload. Not every session has to be a +1
@fdu6 Oh I know lol. It seems like a little up and down after a certain point. The trend is slightly improving even if individual workouts can be better or worse than last.
I kinda enjoy it.
i'd go for monday to monday
It kinda depends but generally I would say add weight for one of the sessions and on the second session either do a different exercise, rep scheme, or both. You don’t need to push things hard twice a week on the same exercise.
Thanks Mr. Nunez for the video! Quick question, what would be the RPE of all the sets if youre doing lets say 25 reps across 3 sets?
3x25? With Same weight? This is a Lot of Junk Volume because ITS Not possible when you Go to or near failure wach set
@@ew-zd1thyou didn’t watch the video….
Is that AI art?
Hey Alberto ! I got a question if you dont mind . For the 50 reps for 4 sets how much rest ? Cause it’s totally different to rest 1 minute between sets vs 5 minutes
2-5 minutes is plenty. This will vary from one exercise to another
And also don’t go to failure because the reps after will drop dramatically if its on set 1,2,3
The thumbnail lmao
I don’t understand intermediate state : For example DB press 3sets like first set 9 second 8 third 7 and i try do to 25 reps total and then add weights?
No because that's only 24 reps. 9, 8, 8 and then you graduate to the next load
Ok. So you only increase weight when you get to the 25 reps.
Is this also called "double progression "?? You only progress when target reps done and at target weight?
If you fail to improve after 3 times do you deload.
Thank you so much for this. I'm often in intermediate hell and I was dying to find a simple way to design my programs that doesn't demand a pHd in math 😂
For most compounds, i only get one load progression for a 5 week mesocycle as intermediate. Is this pretty normal?
Progressively Overload
so you can be a
Professional Overlord
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I train with progressive overload, time under tension. And having 45 second rest times for pumping as much blood into the muscle as possible
45 second test times is wayyyyy too low imo. I hope you don’t do that on every exercise
@lucasjay1000 my main exercise I rest a few minutes but all my other lifts 45 seconds. I placed first in classic physique this March in vegas in novice and open
@@danielmar4532 that makes sense then. I was imagining 45 seconds after a heavy compound exercise.