The middle one. Duh.
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The middle one. Duh.
Brawny
New Member
Squatting 3 plate and deadlifting 4 is pretty low in my opinion. I think you should be able to do working sets at 3 plate on squat and working sets of 4 plates on deadlift.
Those are the biggest muscle groups in your body
Brawny
New Member
Meh... strength will come if you’re training for hypertrophy, and if hypertrophy is your goal strength is moot and focusing on it tends to increase your risk for injury in a lot of people as they’ll ego lift just to put up big numbers. If you’re a powerlifting then you have a great point and you’d be an idiot not to focus on strength based routines.
Agree 100%. My conversation with him was me trying to break it down barney style and not make it too confusing. Those numbers kinda just flowed off the tongue, but the more I thought about it, the more I thought it made sense for a guy just getting started.
I feel bad for the DYEL guys rattling off they spent 2 hours in the gym doing hypertrophy volume for two or three months, then stalling out because they're not seeing results. Strength first, then them hypertrophy gainzzz.
Ahhhh - if we’re talking about a beginner then I agree a strength based program like 5x5 would be ideal over a hypertrophy program with pyramid sets.
Also if people want to gain strength at a stupid rate, trestolone is king for that purpose.
I love that compound. Packs on mass quickly when bulking and your strength rockets up every single week.
I love that compound. Packs on mass quickly when bulking and your strength rockets up every single week.
Your goal should always include some progressive overload. It doesn’t have to be 4-6 reps. Failure at 6-12 drives strength up and builds a much more commutable base for where hypertophy truly occurs; heavy weight for more reps. The line being drawn is frequently too distinct. If I fail at 6 reps where I failed at 5 last week I progressed. If I failed at 12 where I failed at 11 last week I progressed. The biggest issue is not being somewhat aware of your progress. If you’re truly only concerned with a strength this changes a bit, but there aren’t any “weak” bodybuilders out there at the elite level.
Add weight when reps get easier, never leave the gym without a pump.
Add weight when reps get easier, never leave the gym without a pump.
Agreed on progressive overload. I never go below 6 reps as I’m extremely injury prone, but every set is taken to failure except on an exercise that would be dangerous to do so without a spotter such as barbell bench variations and squats.
Brawny
New Member
Most of the time people have no base strength and immediately jump into a bodybuilding routine. I believe you can handle more volume with a strong base.
I think working strength with good accessory work is a good place to start
It’s always smart as a beginner to build a good foundation of strength with a strength focused routine for several months before adding isolation exercises and training like a bodybuilder with high volume and low rest periods.
But as you said - people just want the gains!
Stop confusing me with all your power lifter jargon.
What RPE should I be at for my reverse banded chain SSB box squats on week 4 of my undulating program
Not to mention if you’re a novice and also young, even a strength based routine will have you growing like a weed if your diet is on point since the body will be so receptive to weight training.
Brawny
New Member
IMO you should be switching back and forth. You should have phases in your training dedicated to hypertrophy and phases they are strength focused.
Then after a couple years you can decide to focus on one or the other
Stop confusing me with all your power lifter jargon.
What RPE should I be at for my reverse banded chain SSB box squats
At least no one is talking about CrossFit(ultrahomo shit) Can’t stand that cultish crap.
That’s where pyramid sets come into play - training at every rep range for every exercise.
Brawny
New Member
Stop confusing me with all your power lifter jargon.
What RPE should I be at for my reverse banded chain SSB box squats on week 4 of my undulating program
Haha, I respect both styles of training. And up to a certain level, I think they are somewhat hand in hand. Any of the big powerlifting meets, the dudes in the 198-242 classes are usually pretty damn jacked
Even UnderArmour is joining the CrossFit cult bandwagon which pisses me off. I stopped buying rebook because of their support of CrossFit, and I love UnderArmour shorts and pants, but if they continue down the path of the cult I don’t think I can give them my money anymore.
Seems to be a marked shift in body comp of elite guys. Good to see.
Bodybuilders, powerlifters and Olympic lifters are all deserving of the same level of respect. Those 3 are the true Iron Sports, unfortunately CrossFit is highjacking that shit and it’s a disgrace.
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