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- เผยแพร่เมื่อ 5 ก.พ. 2025
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The Tactician: www.fazlifts.c...
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This strength progression works wonders, despite a 20lbs weight loss my top strength has not gone down on any lift.
In addition with variety and training close to Failure on accessories, strength and muscle is near guaranteed
Faz the drop from 10s to 8s with me if you remember was a huge change! A 2 rep drop was a huge difference in lower body progress. Going from 12s all the way down, things became so much more easier from that work capacity foundation of 12s (and the drop in bodyweight haha!)
It was great! I still take advantage of it to this day
Good stuff! Really enjoyed this conversation.
Cheers mate 👍
so insightful, thanks Faz, I saw the video on dropsets for size ( awesome again by the way ) and was wondering if you can do something similar to this video talking about a rep scheme for size.
Cool hopefully you found the follow up useful and I see you bought the Wizard too thanks! That could be adapted to a home set up pretty well.
Quality, informative video. Thanks, Faz.
Thanks!
Great video. Quality info as always.
Thanks!
gonna implement with squats asap!
Going to try this out thanks
Awesome 👌
Hi Faz! This looks brilliant and I'd like to implement it into my own training. Do you have a recommendation how to reset from that heavy triple back to 8s? Also, do you think there is value in a 5-3-2 scheme for strength?
1) Ideally you should be at or above where you started the first time
2) No
lol@@Fazlifts
This is golden 👍
Thanks!
Hey Faz! How are you doing? I have a question for you (and maybe it's a good future video topic). What do you think about the traditional Russian way of building strength?
You can find out some stuff about it if you watch/listen to JRE #1399 with Pavel Tsatsouline on Spotify (which is very very interesting to watch, if you haven't). I am referring mostly to the method were the weight stays the same for a while, you get more and more comfortable with it, and then you make a bigger jump up. He believes that's the best way for beginners especially. Something more on that is Dan John's "Easy Strength" method which he presents in his book "Attempts" and also he discusses it in a very nice, recent, podcast with Mike Matthews (in the latter's TH-cam channel).
If you haven't watched those 2, I would really recommend that you do. I would love to hear your thoughts on it. If you could do a video along with Steve on it, that would be even more amazing. It really seems like an interesting topic. Cheers!
I'm good thanks
Dan John; yes we used to call it 'mastering the weight'. Progression doesn't always come from adding weight, it can be from getting better with that weight.
Pavel; The Russian method of building strength is a lot like the Chinese way of utilising a variety of assistance exercises to build the main lift.
I don't listen to a thing pavel says. Ever.
@@Fazlifts Really? Why is that? He is obviously knowledgeable and intelligent. Is it because you think he is wrong or because it is not bodybuilding specific?
@@9Mercury48
I outlined above how the Russians actually train
This is gold. Do you have any preferred progression scheme for when doing ramping sets?
If I'm reading the question right I think this video has your answer
th-cam.com/video/7rnGhwkzQEI/w-d-xo.html
So you do this with one given exercise or you keep changing the exercise each week. Ex. Bench Press, Dips, Incline Press, Bench Press again etc.
Also if the exercise you select is a push exercise you dont do any other sets on push? or if it's pull on pull?
That's a LOT to answer in comments. Buy the book that's why I wrote it
fazlifts.co.uk/products/the-tactician-fazlifts-full-body-strength
Very informative! question: weekly frequency? back off sets? supplemental lifts?
Thanks! Could be upto twice for most people I think. All the rest is an eBook in itself lol
www.fazlifts.com/products/the-tactician-fazlifts-full-body-strength
Great progression scheme!
I wonder, if it's fine to do the sale for hypertrophy, e.g., 12 - 10 - 8 reps scheme? Or lowering sets won't be good?
A few people tried 12, 9, 6 and it worked well
Great info - thanks. Have you seen this result in decent hypertrophy as well, or is it primarily a strength builder. I get that they kind of go hand in hand but wondering if you've seen this set/rep program also work well for hypertrophy?
Yep for sure, I think 8s and 5s are pretty good for hypertrophy IME
I have experimented with 12s, 9s, 6s for hypertrophy which also works quite well. It's the drops in volume/reps that really drive strength up quite nicely.
@@Fazlifts This sounds like a great way to increase bicep and tricep strength/ size. Thank you for this information!
Could you do this adding 5kgs ever time as the smallest plates I have is 2.5kg lol
That would be very tough bro
Buy some magnetic washers for a few quid
Hi faz would this work well for instance on bench press but still doing db press as supplementary volume with double progression used for that. Or would that cause a negative effect on the main lift progress? Hope that’s somewhat clear.
Yeah I'd probably only do it on main movements mate
Run DP on accessories
@@FazliftsGreat thats the answer I was expecting. Thanks a lot. Keep up the good work. Good to see the channel growing after years of hard work. Well deserved. Next stop 20k subs!
Hey Faz I love this set rep of this program I’ve been running your tactician for a bit now it’s been going great the only thing is my shoulders have been having a tough time recovering I have a feeling it’s do to having a physical job as a delivery driver as well as lifting I was wondering if you have any tips that might help as always great vids keep them coming
Shawn, what are the bench variations that you're using on the heavy days? Let's troubleshoot a little
@@Fazlifts I’ve been using close grip bench it’s not so much giving me pain but I just have a lot of fatigue in my shoulders that pretty much sticks around all week the rest of my body feels great
@@shawn4387 Obv get the all clear from a Dr etc as a precaution.
I would immediately switch out the CGBP
Let's firstly take a week off any pressing, and then as long as you feel able to continue, move to lighter variations such as
- Incline DB Bench done on Monday
- Close Grip Incline done on Friday
Progress with them both independantly, and they will still build the press.
@@Fazlifts awesome I will definitely try this and Thankyou for taking the time to give me a few tips
Great video sir. Should the starting weight be relatively easy or difficult?
Relatively easy.
It's detailed here:
www.fazlifts.com/products/the-tactician-fazlifts-full-body-strength
@@Fazlifts thanks sir
What type of routine or split with this progression system work best with?
My Tactician routine is what it's paired with. It's what I did circa 2010 to 2014
@@Fazlifts could it be applied to any of your other programs?
Probably not appropriate as the rest are hypertrophy books
Just on a theoretical level would there be any benefits to add back off sets for the sets you get rid of? So when you only do two sets of 8 you would do another one with 80% or so just to add a little bit of volumen. Or would that be a waste of energy?
Definitely not a waste of energy, extra volume can be useful but I'd urge you to add in the extra volume via assistance exercises rather than the main lift.
Bench Press x 8, 8, 8
Then perhaps more work via DB Bench x 10, 10, 10 for example
Look very very good!
Thanks!
Late to the party. But would you recommend back off sets for higher reps to get some more volume after these sets? Especially the 5’s and. 3’s?
I wouldn't no.
It would be wise to accumulate volume with more joint friendly options such as leg press, db bench etc
This looks fantastic, will start this progression from Monday (heading back into the gym after an injury). Obviously this progression will keep me busy for a few weeks/months, but how do you decide what weight to pick for the 3x8's once you finally complete your first 1x3?
Start easy. You should be able to comfortably hit all 3x8. Doing it right, with a surplus and good sleep and you'll gain for months.
Then repeat and aim to beat the numbers at every tier.
This is a whole year of offseason training if done correctly.
how do deloads fit into this? Or are the deloads built into it with the volume manipulation?
Just deload as needed brother then carry on
@@Fazlifts thanks
Hi Mr. Faz,
I have a question-wouldn’t this be the same as triple progression?
Back squat 3-4 sets x 8-12 reps
Week 1: 11, 10, 9
Week 2: 11, 11, 11
Week 3: 12, 12, 11
Week 4: 12, 12, 12
Add a set; when set count is hits the upper limit, go back down to 3 sets with higher weight.
Hey dude, no that's totally different.
Rewatch the video my friend, I don't think you quite grasped what I was describing 😉
@@Fazlifts Wow, you’re right. Sorry for the dumb question, Sir. I’m just a teen lifter trying to learn. It’s good to have mentors like you, teaching the in’s and out’s of the art that is strength.
Thank you!
Anytime brother.
is this suppose to be done only once per week? what about the other days?
fazlifts.co.uk/products/the-tactician-fazlifts-full-body-strength
Can the secondary and accessories be used with the 12 9 6 protocol?
I wouldn't. you need to get the reps in to support the main work. Use double progression.
Do you belive this is surperior to basic linear periodization? And is this ment to be year round or in a strenght block?
This is specifically off season training for powerlifting.
Don't do this if you're not a Powerlifter. Plenty of better ways to progress for general hypertrophy and strength.
@@Fazlifts ah thought so, thanks for answering
Would you recommend this for hypertrophy focused training?
Just do a regular double progression for hypertrophy, it's more important to nail down variables of intensity/volume/frequency for hypertrophy.
@@Fazlifts thanks I'm gonna apply the 8,5,3s in a few months for my OHP
this looks very appealing to do. always doing the same rep and set scheme can be a tad boring at time tbh.
gonna give it a try
edit: yo wait what? I check out the tactician program expecting to see £60-80 but it's only 10. Woah damn.
okay now I really will run this.
mate nice video by the way
Yeah it worked very well for me. Good luck!
Hehe thanks man.
@@Fazlifts Hey man just bought it. I'll start running it soon.
Would I be able to run this progression in a 3 week wave instead? As in Week 1 3x8, Week 2 3x5, Week 3 3x3. Repeat and add weight or change the movement?
Yeah I guess! Give it a shot!
Maybe Is a dumb question, but could you apply this method to weighted calisthenics too? Sounds pretty interesting
Not a dumb question at all. It's very applicable.
However you may want to use the 12, 9, 6 as some of the guys have been doing instead
@@Fazlifts Thanks! Will for sure try
So , I can use this for my Big Main Lifts ye ?
i'll try to use it on my Main (Squat , Bench , DL , OHP , Row) ..
and use *Step-Loading* on Variations to make up for low volume stages , what do u think ?
__
or this only applies to Variations not to Main Lift ?
PS : i have the Main lifts only once a week and the other times is the Variations which i'll use Step-Loading on ...
like Squat , Pause Squats , Front Squat ... i'll Use 8/5/3 only on Squat which i am doing only once a week .
I'll be completely honest here mate no offence but that's confusing AF 🤣
@@Fazlifts haha , no worries ! so lemme rephrase then :
What i mean is this method (8/5/3) is valid for the Main lifts too not only their variations right ?
so if i have my Main Conventional Deadlift as the Main movement .. and have a Variation on another day RDL !
should is it Ok for me to use this Method for the Main Conventional Deadlift ?
because u said this method works best on Variations ..
___
and for the other part what i meant is :
when i get to the lower volume phase of (3's) on the main lifts i am gonna try and compensate by adding more volume (sets) on the variations like RDL for the Deadlift .
i hope i cleared things up tho haha , sorry for the confusion tho ^^
@@Abdo.R.Mohamed he said large exercise variation. This is basically a large movement ie squat rdl dl etc. Just choose what you want to use it with. Whether you want to compensate volume on lower sets for more on supplementary or accessories is something you'll have to figure out. Maybe just run it as is and see how you progress first.
You'll be surprised how training at or close to failure requires much less volume than you think for growth anyway, this isn't something you'd use for powerlifting though.
@@sweetcheex Aha i see , so basically Main Movers and it's direct Variations ..
and mostly i actually train to or close enough to failure but was always using (Double progression) and tbh i am sick of it for a couple of reasons ..
so i decided i would change it and i really LOVE the idea of this method ..
Thanks tho for replying , i start using it on the Main lifts tho and did something else for the variations ^^
But this wouldn't be reasonable for deadlifts right? But I'll definitely apply it for squats and especially the bench
I used it for Deadlift variations multiple times a week, as detailed here:
www.fazlifts.com/products/the-tactician-fazlifts-full-body-strength
As always YMMV.
But after i done the last 3 reps and cant move on, where should back to?
You repeat the cycle, aiming to beat your numbers.
This is an entire 8 month offseason if done correctly
@@Ahil4421 buy the ebook if you need more clarification than the video Ahil. I wrote it for this reason.
5:24
Most gym has 2.5 kg plates that means 5 kg jump, 2.5 kg jump not possible
No. 1.25kg plates are pretty common these days. I've been in and out of gyms for 25 years so my experience likely outweighs yours here.
Thanks for the comment though. Super helpful input 👍
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