what an awesome concept....seriously no one speaks about the scientific principles of strength training... thank you só much Brother.. and you are so humble and honest.. kudos to your team..
What an informative video and all the information is delivered with such humility. This contrasts so much with some of the other training videos on RUclips.
chad , you're simply the best . the best channel of it's kind on youtube . the awareness of the sport of powerlifting and even weightlifting is growing . you'll have the subscribers u deserve in a matter of time , the content is undeniable . until then keep pumpin' 'em out big man , pure gold for the ones that appreciate this stuff .
Wow, this video was amazing. The articulation of explaining recovery adapting and stimulus is something I wish I could do when someone asks why I squat so frequently.
Where did Chad learn all this stuff? I would like to understand all of these things on the same level he does. Any specific books I should be reading or courses I should be taking?
Excellent channel and videos! I've also read the Scientific Principles of Strength Training book. A valuable read, undoubtedly. However in it, the Squat (mitigated by the slow twitch fibres in the quads) is suggested to be trained more frequently than the Bench press. I believe for advanced lifters the squat is suggested at twice a week and by extension for less experienced lifters twice to three times a week. While the Bench Press is suggested at once a week with assistance work for the chest for the second workout of the week. This is contrary to what is suggested in the video. I would appreciate a little clarification on the matter. Also, my apologies for the long winded comment 😊
Cud y'all make a video talking more about and giving examples of planned overreaching in programs and how the fatigue is managed in the days and weeks after the overreaching(the deload and light days)
I see you’re trying to tell people they shouldn’t squat just once a week here unless they’re handling 800lbs+. Squatting once a week is just fine. I took my squat from low 400s up to mid-500s on squatting once a week. In fact, I probably needed more deloads, as I did miss a squat workout one week and came back the following week strong as hell. So, squatting once a week is probably just fine for most people - nothing worth freaking out over.
How do you make sure that you actually progressing after the recovery shown in the graph, because on the graph the recovery go up to where the first stimulus was but the adaptation went even higher so what do you do to reach that adaptation?
Why is Dr. Mike protracting his shoulders at the top of the bench presses,(min 3:20 and 4:00) both with dumbells and barbell? Aren't the shoulders supposed to stay retracted all throughout the movement? Im just wondering
Similar, probably slightly lower, especially if you're doing it standing because of the low back fatigue that will occur with that. It will have more overlapping fatigue with Squat/Deadlift.
i'm quite mall, 90kgs though at the start of the year i was only 85. Lately i need much longer time to recover; so long you'd think I'm a 120+ athlete. Is this normal? also in this period my dead-lift has moved from 240-270, squat in wraps 200-230, farmers walk 90-140, log clean 90-120,
my training consist of mainly olympic weightlifting combined with major compound exercises so every day is pull (deadlift) and shoulder day, any thoughts on that as non competitive lifter??
Weightlifting can be trained with high frequency because it is relatively light (compared to deadlifting) and has no eccentric phase where the most muscular damage occurs.
Glad to hear three dl is the longest. my nervous system was fried the next day. my mind was like "I can lift this" but my body was like "wtf are you doing you stooge
As a physical therapist I have to doubt some of this theory about SRA, allthough I am open to learning, cause knowledge is changeable. But as far as I am concerned there is evidence that the CNS doesn't take long to recover, whether it is deadlift, squat or bench press - we are talking hours. So my question is if there is evidence supporting that the deadlift takes longer to recover from than squat or bench press. Yes, from a weightlifting perspective, we are able to lift greater weights in deadlift, but that is because of targeting other muscles and creating other biomechanics. Those muscles responsible for deadlifting is created to handle this amount of weight and have a much better bloodflow, which is why I doubt this as a reason for bench pressing more than squatting or deadlifting, when the rest faces should be equal. When this is all said I don't doubt that you should be bench pressing more often, but I see it more because of the fact that there is one major upper body exercise and two major lower body exercises to fit in your weekly schedule.
As always to the point, very clear and professional. Kudos. You should provide some mechanism through which subscribers can directly ask questions _ and you can answer those through videos.
But if you said that Squats have longer SRA periods than Bench than why you recomend 3 Squats but only 2 Benches per week? Shouldn't it be other way around?
Ha, I literally have gone with the squat, squat, squat, bench, deadlift, bench structure. But the second two of those squat days are technique practice, and nobody I train with is really all that big and strong ;)
when you're more advanced, protein synthesis is elevated for a much shorter time compared to beginner trainees. Doesn't that suggest that advanced lifters should train MORE frequently, since protein synthesis only lasts such a short time?
In terms of the SRA Principle, When I'm creating a training split, and lets say I worked triceps and Hamstrings on one day, then the next day I worked Biceps and Chest. Will the stimulation from a Dumbbell bench press compromise the recovery of triceps or the stimulation will be too insignificant to hamper the resuscitation of the Triceps.
+Juggernaut Training Systems ok, that makes sense, and adding accessory work on those days that you doing the primary lifts like for example on squat days, adding leg presses and extensions..
Excellent description Chad. Often wondered why the Oly boys are doing a lot more than I would have done including pre-meet when I be kicking back watching TV and recovery.
I am liking the "high frequency" uploads, JTS is in their hypertrophy block clearly.
what an awesome concept....seriously no one speaks about the scientific principles of strength training... thank you só much Brother.. and you are so humble and honest.. kudos to your team..
Oh my, I just stumbled across this channel and seems I've got hours of homework. SUBBED!
What an informative video and all the information is delivered with such humility. This contrasts so much with some of the other training videos on RUclips.
chad , you're simply the best . the best channel of it's kind on youtube . the awareness of the sport of powerlifting and even weightlifting is growing . you'll have the subscribers u deserve in a matter of time , the content is undeniable . until then keep pumpin' 'em out big man , pure gold for the ones that appreciate this stuff .
+gurbra Thank you
The sound on these has gotten so much better, some of the early ones were hard to listen to.
My goal is to be as knowledgeable and eloquent as Chad is about the scientific principles of strength training.
The most straight forward and informative rant I've ever seen in all of RUclips!
Wow, this video was amazing. The articulation of explaining recovery adapting and stimulus is something I wish I could do when someone asks why I squat so frequently.
9:30 that shit was scary to watch
Very good! Thoughtful, straightforward video with solid advice that applies to just about everyone.
thank you so much Chad Gems right here
Definitely one of my top 3 books on programming.
Where did Chad learn all this stuff? I would like to understand all of these things on the same level he does. Any specific books I should be reading or courses I should be taking?
Very well organized and presented Chad
+Charles Staley Thanks!
+BryanMcCaffrey10 i thank you!
the best of the best info out there !!!! +juggernut training systems
Great video Chad! These videos are so informative, Thank you!
Excellent channel and videos! I've also read the Scientific Principles of Strength Training book. A valuable read, undoubtedly. However in it, the Squat (mitigated by the slow twitch fibres in the quads) is suggested to be trained more frequently than the Bench press. I believe for advanced lifters the squat is suggested at twice a week and by extension for less experienced lifters twice to three times a week. While the Bench Press is suggested at once a week with assistance work for the chest for the second workout of the week. This is contrary to what is suggested in the video. I would appreciate a little clarification on the matter. Also, my apologies for the long winded comment 😊
Gotta add this to your Scientific Principles of Strength Training playlist. I bought the book and have read it many times. Can't support it enough...
These videos are amazing! No bullshit! Just the facts
Great video chad. All your videos are informative and helpful
+Travis Stilwell Thanks!
+BryanMcCaffrey10 you're the best!
What's the SRA curve of looking into Chads eyes?
Cud y'all make a video talking more about and giving examples of planned overreaching in programs and how the fatigue is managed in the days and weeks after the overreaching(the deload and light days)
+JaayProdiJaay Here ya go: ruclips.net/video/DPZtjXYNkm0/видео.html
I see you’re trying to tell people they shouldn’t squat just once a week here unless they’re handling 800lbs+. Squatting once a week is just fine. I took my squat from low 400s up to mid-500s on squatting once a week. In fact, I probably needed more deloads, as I did miss a squat workout one week and came back the following week strong as hell. So, squatting once a week is probably just fine for most people - nothing worth freaking out over.
This is soooooo good! Thanks
Awesome video very informative!! thank you so much! it would of been cool if you would of mentioned Dr. Hans Selye "GAS" along with this.
Thank you
How do you make sure that you actually progressing after the recovery shown in the graph, because on the graph the recovery go up to where the first stimulus was but the adaptation went even higher so what do you do to reach that adaptation?
Very informative.
thank you!!!
#Science You'd think these things are "no-brainers" but many people don't know/realize/understand the principles laid out here.
Excellent advice n content
Why is Dr. Mike protracting his shoulders at the top of the bench presses,(min 3:20 and 4:00) both with dumbells and barbell? Aren't the shoulders supposed to stay retracted all throughout the movement? Im just wondering
how long should an overreaching cycle be? a session, a week, two weeks?
What would be a good frequency for OHP? Same as bench press?
Similar, probably slightly lower, especially if you're doing it standing because of the low back fatigue that will occur with that. It will have more overlapping fatigue with Squat/Deadlift.
i'm quite mall, 90kgs though at the start of the year i was only 85. Lately i need much longer time to recover; so long you'd think I'm a 120+ athlete. Is this normal? also in this period my dead-lift has moved from 240-270, squat in wraps 200-230, farmers walk 90-140, log clean 90-120,
What your opinion on starting strenght program by rippetoe?
Effect of age on SRA?
+Charles Staley longer SRAs
+Juggernaut Training Systems thanks thought you'd say that but just confirming
my training consist of mainly olympic weightlifting combined with major compound exercises so every day is pull (deadlift) and shoulder day, any thoughts on that as non competitive lifter??
Weightlifting can be trained with high frequency because it is relatively light (compared to deadlifting) and has no eccentric phase where the most muscular damage occurs.
Can i get this book somewhere for normal price?
I am from EU and shipping only costs 50$
There is an ebook version available.
Enjoy the science-based content, guys! Thank ya
great video. I feel sorry for everyone's joints when I see people like heavy weight. they are gonna have problems later on in life
How dare you say there is a difference between gender! ;)
Finally i feel like i have found a channel that speaks the truth
Totally. Barbell Medicine is another channel that also puts out LEGIT content on the regular.
professor chad blessing me with some knowledge. had to bust out the pen and pad
Need a link to the Soviet sports supplements lol
just started watching your channel and I've learned more in three days then in three months from other channels
Soviet sport supplements hahaha
Dude I used this to help me study for my Principles of S&C final. This is so in depth. Thank you!
I appreciate you
Glad to hear three dl is the longest. my nervous system was fried the next day. my mind was like "I can lift this" but my body was like "wtf are you doing you stooge
Figaro Fog I know, days when I fail singles what I do other days for triples, freaking hilarious
Soviet Sport Supplements
Muy buen video saludos desde Argentina
Brilliant video
Dr Mike looking big as fuck!
As a physical therapist I have to doubt some of this theory about SRA, allthough I am open to learning, cause knowledge is changeable. But as far as I am concerned there is evidence that the CNS doesn't take long to recover, whether it is deadlift, squat or bench press - we are talking hours. So my question is if there is evidence supporting that the deadlift takes longer to recover from than squat or bench press. Yes, from a weightlifting perspective, we are able to lift greater weights in deadlift, but that is because of targeting other muscles and creating other biomechanics. Those muscles responsible for deadlifting is created to handle this amount of weight and have a much better bloodflow, which is why I doubt this as a reason for bench pressing more than squatting or deadlifting, when the rest faces should be equal. When this is all said I don't doubt that you should be bench pressing more often, but I see it more because of the fact that there is one major upper body exercise and two major lower body exercises to fit in your weekly schedule.
As always to the point, very clear and professional. Kudos.
You should provide some mechanism through which subscribers can directly ask questions _ and you can answer those through videos.
But if you said that Squats have longer SRA periods than Bench than why you recomend 3 Squats but only 2 Benches per week? Shouldn't it be other way around?
Ha, I literally have gone with the squat, squat, squat, bench, deadlift, bench structure. But the second two of those squat days are technique practice, and nobody I train with is really all that big and strong ;)
when you're more advanced, protein synthesis is elevated for a much shorter time compared to beginner trainees. Doesn't that suggest that advanced lifters should train MORE frequently, since protein synthesis only lasts such a short time?
What an awesome video!!!
Is there an audible version of the Scientific Principles of Strength Training?
Extremely informative and helpful! Many thanks, Chad.
If only I had watched something like this when I first started training! Great vid!
If volume is a greater inducer of fatigue why would peaking need more time to recover from?
I lifted at the usapl meet at your gym and I admired you from afar all day Chad.
Fantastic information. Fantastic teacher!
Yo I need some soviet sport supplements.
Great and informative video!
9:04 uh oh for the shoulders.
In terms of the SRA Principle, When I'm creating a training split, and lets say I worked triceps and Hamstrings on one day, then the next day I worked Biceps and Chest. Will the stimulation from a Dumbbell bench press compromise the recovery of triceps or the stimulation will be too insignificant to hamper the resuscitation of the Triceps.
You'd be better served to group the similar muscle groups together.
this is amazing
Let me just say thank you for all the great content you put out lately. Including #jugglife podcast!
Thanks for listening/watching/reading
Does the principle of overload apply to hypertrophy phases, or only strength and peaking phases?
+Jim Bech Yes to Hypertrophy as well, but it is volume that needs to be progressed, not intensity: ruclips.net/video/gqF8EoDMSGo/видео.html
Didn't realize the good doctor was so damn big.
+Austin Phillip about 5-6 230
I’ve been lifting for 13 years but I still feel sore 96 hours after deadlifting.
so what would a split look like, deadlift, bench squat, bench squat, off than start all over again, or is that too much?
My base template is Mon Squat, Tues Bench, Wed Dead, Thurs off. Fri Squat, Sat Bench and add secondary work based on qualification.
+Juggernaut Training Systems ok, that makes sense, and adding accessory work on those days that you doing the primary lifts like for example on squat days, adding leg presses and extensions..
+Juggernaut Training Systems thank you guys btw I really appreciate it
Excellent description Chad. Often wondered why the Oly boys are doing a lot more than I would have done including pre-meet when I be kicking back watching TV and recovery.
+gkh50 Thanks!
+BryanMcCaffrey10 no problem!
Huh.. Lol.. Nah good video.. So u prefer more training.. When it comes 2 muscle size? Less 4 Strength.. Interested in Size