Brendan, at the top set/backdown approach, why dont you plug your free intermediate program? It follows this principle and man, S tier program among the free ones out there! It is so well thought out, that it is a shame that it is not more known! Hell, the deadlift DUP part works even with my Atlas stones!
Hello Brendan, thank you for the video ! I was thinking that the way you seem to recommend accessory work for powerlifting (static rep count across sets which means lower RPE) is sort of opposite to how lots of coaches approach it recently. That is rep ranges which allow each set to be done at 0-1RIR, with lower set counts, such as 2x8-12 where someone would do 12/9 reps @0RIR. Instead of your example of 4x6 where RIR would maybe go from 4 to 0 across sets. Do you think this depends on the specific exercises, or on the level of the athlete ? Maybe that’d make for a great video about accessory work !
Great video, would you say pyramid sets are a combination of both worlds? For example strength phase: 5, 3, 1, 3, 5 | hypertrophy phase: 15, 10, 5, 10, 15
Conjugated training powerlifting ? “Max “ with 90-95 % singles in bench/ sq/ deadlift on day 1, max effort exercise MUST be rotated weekly, day 2 separated by at least 3 days using submaximal fast reps (often called dynamic) on that day, this helps bar speed . Them you would to a supplemental exercise that helps your weak point for 5-8 reps as a good guide, lastly you do accessory exercises to bring up a weak muscle - effectively the bodybuilding part. This system is often called Westside but they only popularised a system the Russians had been using for a long time. To summarise: 2 upper lower days, max effort rotation eg: max regular bench week one, max incline week 2, max close week 3. Followed by supplemental, followed by accessory.
This is so funny, I was doing method 3 and one of my goals is to improve my main lift and doing some hypertrophy and the same time. So for my bench I've been doing my warm up sets to 3-4 reps every jump and I reach rpe 7 for 5 or 6 reps and after I do rpe 6 from 8 to 12 reps and 3 sets like that, same with the squats, weighted pull ups, and some deadlift variations. I feel my way stronger and not to tired. In the fitness industry people think streng it just 1 to 5 reps for sets.
seems like a ton of reps, burnout on top set ? usually light go to top sets with 2-3 reps and decend with 8 reps all the way down ... what do you think
LOVE IT! Very peaceful here. Tbh though I love everywhere even Cali. Some of the most beautiful nature out that way. To me home is a state of mind. For now NC serves me well and the community is great
I’ve tried it and didn’t care for it. It’s often used to ensure a lifter lifts a little lighter. I’d rather they just do a single with less weight first and then do back offs but it’s really down to a coaches style
This is all so complicated, and so many big words. Maybe I'm just old school. I've never understood going into a meet not knowing your 1rm. Test your one rep max every few weeks. Work at 70, 80, 90% each week lowering reps, test again. Adjust percentages. Repeat. Go into the meet knowing your 1rm from 4-8 weeks ago and try to top that, sure. But over complicating all this simple lifting seems silly. Train as hard as you can, deload when you need to. Pretty simple.
Great video Brendan. Really high quality articulation of some of the most important parts of training!
This is perfect timing, I was just wondering about stuff like this.
I got you fam!
@@BrendanTietz Jesse Norris was our John Haack. I agree.
Great video man, really appreciate and would like to see more content on the coaching/ programming side of powerlifting
Thank you for clearly explaining these🎉
Al Gore Rythm. Great content. I love to see the different methods laid out. Hopefully Dima's meet went well and he crushed it.
Brendan, at the top set/backdown approach, why dont you plug your free intermediate program? It follows this principle and man, S tier program among the free ones out there! It is so well thought out, that it is a shame that it is not more known! Hell, the deadlift DUP part works even with my Atlas stones!
Tbh I sometimes forget lol! But I really appreciate the support and love man!! I’m glad you like it!!
Can you do a video expanding more on #2?
How should we train if we are cutting? Should we worry about the peak strength?
Great video man! After your ascending topset do you do backoff sets as well or is the topset the last set?
Hello Brendan, thank you for the video ! I was thinking that the way you seem to recommend accessory work for powerlifting (static rep count across sets which means lower RPE) is sort of opposite to how lots of coaches approach it recently. That is rep ranges which allow each set to be done at 0-1RIR, with lower set counts, such as 2x8-12 where someone would do 12/9 reps @0RIR. Instead of your example of 4x6 where RIR would maybe go from 4 to 0 across sets. Do you think this depends on the specific exercises, or on the level of the athlete ? Maybe that’d make for a great video about accessory work !
Great video, would you say pyramid sets are a combination of both worlds? For example strength phase: 5, 3, 1, 3, 5 | hypertrophy phase: 15, 10, 5, 10, 15
Thank You!!
Conjugated training powerlifting ? “Max “ with 90-95 % singles in bench/ sq/ deadlift on day 1, max effort exercise MUST be rotated weekly, day 2 separated by at least 3 days using submaximal fast reps (often called dynamic) on that day, this helps bar speed . Them you would to a supplemental exercise that helps your weak point for 5-8 reps as a good guide, lastly you do accessory exercises to bring up a weak muscle - effectively the bodybuilding part. This system is often called Westside but they only popularised a system the Russians had been using for a long time.
To summarise: 2 upper lower days, max effort rotation eg: max regular bench week one, max incline week 2, max close week 3. Followed by supplemental, followed by accessory.
This is so funny, I was doing method 3 and one of my goals is to improve my main lift and doing some hypertrophy and the same time. So for my bench I've been doing my warm up sets to 3-4 reps every jump and I reach rpe 7 for 5 or 6 reps and after I do rpe 6 from 8 to 12 reps and 3 sets like that, same with the squats, weighted pull ups, and some deadlift variations. I feel my way stronger and not to tired. In the fitness industry people think streng it just 1 to 5 reps for sets.
seems like a ton of reps, burnout on top set ? usually light go to top sets with 2-3 reps and decend with 8 reps all the way down ... what do you think
How heavy/light do you typically program your back-off sets (RPE-wise)?
Was just wondering, how do the progressions work from week to week for ascending and pyramids. Just seems a bit complicated to adjust RPEs and loads
Great info. How are you liking NC so far?
LOVE IT! Very peaceful here. Tbh though I love everywhere even Cali. Some of the most beautiful nature out that way. To me home is a state of mind. For now NC serves me well and the community is great
How do you feel about working sets first followed by a top set(single,double or triple)?
I’ve tried it and didn’t care for it. It’s often used to ensure a lifter lifts a little lighter. I’d rather they just do a single with less weight first and then do back offs but it’s really down to a coaches style
I'm a pirate. I even have an eye patch. Writing this from my ship. For all pirates out there, stronglifts 5x5 is the best program.
かっこいい❤
This is all so complicated, and so many big words. Maybe I'm just old school. I've never understood going into a meet not knowing your 1rm.
Test your one rep max every few weeks. Work at 70, 80, 90% each week lowering reps, test again. Adjust percentages. Repeat. Go into the meet knowing your 1rm from 4-8 weeks ago and try to top that, sure. But over complicating all this simple lifting seems silly. Train as hard as you can, deload when you need to. Pretty simple.
it would have been helpful to tell us who you recommend these tactics for, i.e early/later intermediates, etc.