💪 Progression Methods: Adding weight is the most effective form of progression in strength training, though not always feasible. Reps and sets adjustments follow as secondary methods. 🏋♂ Double and Triple Progression: Using ranges for reps and sets (like 8-10 reps) allows for gradual increases before adding weight, known as double progression. Triple progression involves adjusting sets based on performance. 🕒 Rest Periods: Should be auto-regulated based on how recovered you feel, rather than strictly timed. General guidelines suggest shorter rests for smaller movements and longer rests for compound lifts. 🔄 Technique and Overload: Maintaining proper technique while increasing weight or reps can be challenging, as it's easy to compromise form for more reps. Sloppy technique can undermine true progression. 🚩 Advanced Techniques: Techniques like rest-pause or intensity methods are more suited for advanced lifters. Beginners should focus on mastering basic forms of progression. The speaker emphasizes the importance of honest progression through weight and reps, cautioning against using additional sets as a substitute. They advocate for technique standardization and using advanced techniques sparingly until necessary.
Personally, for general fitness and probably building muscle, I go with the pattern of reps, rest, weight. Like 140x7 for dumbbell press, I need to reach first 9 reps for the same weight. Then after reaching 9 reps for all sets, I reduce the rest times by 30-60 seconds, then try to complete 9 reps on all sets. Once that's done, increase the weight. I only apply all three of this for my main compound exercises as I get to practice more on the same weight. For the tempo, 2-3 seconds eccentric with a second concentric, across all lifts.
I increase weights BUT I make big jumps. So if I am training in the 10-15 range, I increase the weight once I hit 15 on all sets to such a degree that now I am getting around 5 reps. This keeps me in lower rep territory for a while and I stay in that weight until I can train again in the 10-15 range. This way I can vary high and low rep schemes without too much thought.
@mitchs3886 I mean , technically yes. But I make the distinction because you will not see me doing 10 on the first set and 5 in a subsequent one when I make the jump.
Interesting idea. Personally I feel like it would take me ages to get back to the high rep range again. For example I can do 5 reps with 80kg bench press. To be able to reach 10 reps with that weight would be a year at least I think. Maybe I need a proper bulk haha
@@Marco-pf3te This will definitely take longer for the big movements. It has worked really well for isolation exercises. But you know, after a certain point the strength gains become really slow. It is what it is.
The amount of subs to views is very weird, I think people think 'I wanna train like this some day!' and subscribe. Cheers to the regulars who actually do it!
The extra set convo is interesting. It is true there is no proof you couldn't have done it last time, so it isn't really progression. Maybe only if you did a super set week to week you could add more volume and be able to track that extra set
1:25 Yeah but it is though. It's called muscular endurance. If you care about real-world (dare I say functional) performance, it's one of THE most important things.
I used to do four or five sets of pull ups to get 50 or sixty pull ups in a work out. However, I've made more progress, just doing one set to failure. All those extra sets didn't really do anything.
Hi 👋 quick question would it be okay if i did ppl by weight lifting and pp by calisthenics in the week for 5 days Like these Calisthenics( Push-pull ) weight lifting ( push-pull-leg ) 2 rest days ( Push-pull-rest-push-pull-leg-rest) ?
I've made a lot of success using the starting strength 3x5 method. However, when I've stopped making progress, something that has helped me is to drop the weight by about 20% and then shoot for maximum number of reps on my three sets. I might even drop the weight more on my second or third set. Amazingly on my next 3x5 workout, I can usually lift more weight than before with a certain degree of ease. Of course, like anything else, that has its limitations.
Please don’t start with the «what’s BEST this and that» trend. It may generate clicks but it’s apt to mislead, especially beginners. Seasoned trainees such as yourself know there are tons of ways to go about it, and that there are upsides and downsides to various training methods, including how to facilitate progressive overload. If there even was such a thing as a “best” method it would be near impossible to scientifically prove, and it wouldn’t be optimal for any specific person, but rather on average among the studied population - which is entirely different.
I thought *I* made crazy faces when I lift... I feel very normal now.
His eyes look like they are gonna pop out lol, great advice tho.
I really appreciate when the interviewer asks a question and allows the guest to answer it without interrupting. Great stuff 👍
💪 Progression Methods: Adding weight is the most effective form of progression in strength training, though not always feasible. Reps and sets adjustments follow as secondary methods.
🏋♂ Double and Triple Progression: Using ranges for reps and sets (like 8-10 reps) allows for gradual increases before adding weight, known as double progression. Triple progression involves adjusting sets based on performance.
🕒 Rest Periods: Should be auto-regulated based on how recovered you feel, rather than strictly timed. General guidelines suggest shorter rests for smaller movements and longer rests for compound lifts.
🔄 Technique and Overload: Maintaining proper technique while increasing weight or reps can be challenging, as it's easy to compromise form for more reps. Sloppy technique can undermine true progression.
🚩 Advanced Techniques: Techniques like rest-pause or intensity methods are more suited for advanced lifters. Beginners should focus on mastering basic forms of progression.
The speaker emphasizes the importance of honest progression through weight and reps, cautioning against using additional sets as a substitute. They advocate for technique standardization and using advanced techniques sparingly until necessary.
No need to give 11 min of my life Thankyou
chat gpt ah summary
@@j.6407 yup
It is also very important what you enjoy most
This gold! Adding sets is not comparable and yes, maybe it means your prior sets werent hard enough.
Personally, for general fitness and probably building muscle, I go with the pattern of reps, rest, weight. Like 140x7 for dumbbell press, I need to reach first 9 reps for the same weight. Then after reaching 9 reps for all sets, I reduce the rest times by 30-60 seconds, then try to complete 9 reps on all sets. Once that's done, increase the weight. I only apply all three of this for my main compound exercises as I get to practice more on the same weight. For the tempo, 2-3 seconds eccentric with a second concentric, across all lifts.
Wooooow i was searching something about progresive overlod in calistenics thanks
I increase weights BUT I make big jumps. So if I am training in the 10-15 range, I increase the weight once I hit 15 on all sets to such a degree that now I am getting around 5 reps. This keeps me in lower rep territory for a while and I stay in that weight until I can train again in the 10-15 range. This way I can vary high and low rep schemes without too much thought.
So it's not 10-15, it's 5-15.
@mitchs3886 I mean , technically yes. But I make the distinction because you will not see me doing 10 on the first set and 5 in a subsequent one when I make the jump.
Interesting idea. Personally I feel like it would take me ages to get back to the high rep range again. For example I can do 5 reps with 80kg bench press. To be able to reach 10 reps with that weight would be a year at least I think. Maybe I need a proper bulk haha
@@Marco-pf3te This will definitely take longer for the big movements. It has worked really well for isolation exercises. But you know, after a certain point the strength gains become really slow. It is what it is.
The amount of subs to views is very weird, I think people think 'I wanna train like this some day!' and subscribe. Cheers to the regulars who actually do it!
this video was super insightful. I definitely fell into the rest time trap..
performing to failure, increasing the weight(progressive overload) as well as recovery period(rest days)📈
The extra set convo is interesting. It is true there is no proof you couldn't have done it last time, so it isn't really progression. Maybe only if you did a super set week to week you could add more volume and be able to track that extra set
Increasing reps for me. That is how I know. I am ready for heavier weight.
1:25 Yeah but it is though. It's called muscular endurance. If you care about real-world (dare I say functional) performance, it's one of THE most important things.
absolute beasts
Almost 2 milions subs 🔥🔥🔥
That’s an achievement to be celebrated🎉
I think I misunderstood the sets thing. I wouldn’t say that’s my progressive overload but I use it as a tool for breaking plataues
I used to do four or five sets of pull ups to get 50 or sixty pull ups in a work out. However, I've made more progress, just doing one set to failure. All those extra sets didn't really do anything.
1 set to intense absolute failure with significant rest time seems to be king.
@@themadpolymath3430 "significant rest time"
1-2 sets focused on progression and beating logbook reigns supreme >>
How many reps to failure for you? Curious how it differed in count compared to the 10-12 per set for the 50/60 total.
Dynamic double progression
0:54 that form on the tricep push down is killing me such a bad form
Nah, smoothes the strength curve. Look at him and look at you. It's like when people do $ pushups instead of full range, results speak for themselves
Let's see your triceps
Day 1 of requesting an analysis on the Khaotic push up.
Hi 👋
quick question would it be okay if i did ppl by weight lifting and pp by calisthenics in the week for 5 days
Like these
Calisthenics( Push-pull )
weight lifting ( push-pull-leg )
2 rest days
( Push-pull-rest-push-pull-leg-rest) ?
Weight, rep has limits as do set, you can keep going up in weight at 1/2 lb. increments for much longer. What are you going to do 50 reps? or 20 sets?
Hello Mr Danial
without watching: double progression.
I like this guy but adding a moustache would make him Mosly from Peaky Blinders🤯🤯 as sure as hell😂😂
I've made a lot of success using the starting strength 3x5 method. However, when I've stopped making progress, something that has helped me is to drop the weight by about 20% and then shoot for maximum number of reps on my three sets. I might even drop the weight more on my second or third set. Amazingly on my next 3x5 workout, I can usually lift more weight than before with a certain degree of ease. Of course, like anything else, that has its limitations.
148 views on a 12 min video in 6 mins is crazy
Bro fell off
reps and sets cause mor fatique, so does short rest between sets. makes no sense. intensity is key
Funny, Official Sets are THE Key for Progressing.
First comment more than 1 word.
First
Please don’t start with the «what’s BEST this and that» trend. It may generate clicks but it’s apt to mislead, especially beginners. Seasoned trainees such as yourself know there are tons of ways to go about it, and that there are upsides and downsides to various training methods, including how to facilitate progressive overload. If there even was such a thing as a “best” method it would be near impossible to scientifically prove, and it wouldn’t be optimal for any specific person, but rather on average among the studied population - which is entirely different.
Second