for 10 sets.. i thought the same as you, then i tried smolov jr program and it fucking insane doing 10 sets of 3 reps with ur 85-90% the last 3 sets are insane
Saw Tim Thebodeuo video of him saying there isn't enough RUclips fitness people giving out information, glad Omar is one of the ones that still sticks to giving out information. Love you bromar
I absolutely love the style of videos on this channel. Firstly, the scientifically backed information presented, secondly, the information from experienced lifters who always seem to be well spoken and introspective, finally, the lack of bias when talking about supplements. This is the best channel for lifting information on youtube.
So what would a typical week of training look like for trying to adapt to this method if we wanted to get stronger in every lift? Thanks for the great content Omar!
OmarIsuf Would love to be dude but I'll be at home in England with my newborn! Is due any day now. AHHHH!! You should just come here, would be better for everyone concerned
Dan John, Andy Bolton, Jim Wendler all prescribe gently coaxing up your 1RM's over weeks to months. Heavy+volume+leaving reps in the tank = long term, achievable strength gains. I'm using a mix of ladder rep schemes a la Dan John, 23523523, 123123123, and just started today for hypertrophy/deload 2,3,5,10x3 and man, I've never used so much heavy volume in my life. Best part is short recovery times. Weights that felt heavy 5 weeks ago now feel damned easy. I am a believer in programs like 531 and Easy Strength.
It's nice to see Pavel Tsatsouline getting credit. I think people over look his material because he's not huge. High Frequency/ Low volume rules for strength. Great video!
Interesting stuff, but how would you fit this in a routine? Like when you want to increase your deadlift and decide to deadlift four times a week, can you still train the squat aside from it normally with the accessory lifts et cetera?
Can you add how many sets he would do everyday he trained the desired lift? or would it be just 1 single set of 3 Reps × 4 times a week? Would appreciate it sir Omar.
One set @75% 1RM followed up by one drop back set...most likely 90%...so 75% x 3 followed up by 67.5% x 3...done. Repeat 3-4 times for the week. Next week add 10lbs...3 steps forward, 2 steps back (i know he said 4 steps and 3 steps back...but i'm pretty sure he fucked up)... week 1: 100 x 3, drop back set week 2: 110 x 3, drop back set week 3: 120 x 3, drop back set week 4: 130 x 3, drop back set -------------------------------- week 5: 110 x 3, drop back set week 6: 120 x 3, drop back set
wait a sec 510 is not 75% of 585....it's 87% Did I miss anything in the video? I thought the coach switched to high frequency on deadlift after getting stuck @585 for 4 to 5 weeks.
Not the 4 times a week but you could bench 3x Monday Wednesday Friday, at lower weight 70-75% and squat and dead Monday-Friday. Just have to get used to it after a few weeks.
no sir Bulgarian method you lift everyday for maxes, this type of method is to get used to lifting heavy and see whats your limit. this method is not good for recovery. and the other one is lifting 3 to 4 days a week with triples with 75% of your max on all your 3 lifts. expect to gain weight if your diet is shitty.
What does this mean? "Instead of deadlifting 1x per week, Jeremy started deadlifting 4x per week. DOING A HEAVY TRIPLE..." Heavy triple is 1 set with just 3repetitions? So in one week he trains on four days only three reps, twelve reps/week total? Could someone plz clarify that statement for me?
He is basically doing a lighter variation of the Bulgarian Method. He used a flexible variation of the modern Bulgarian Method before switching over to this routine (from what I’ve read) He works up to a non-grindy, relatively easy triple… Then he moves on to ONE back off set (90% of 1st set) Done. I don’t know why people think it’s so crazy to do this 4 times per week. Chances are, most people are doing more volume atm anyways… Here’s some math that will better explain this, 75% x 3 x 1 & 67.5% (90% drop down set) x 3 x 1… x 4 times per week = 1,710 units (total weekly relative volume) If someone is doing 5/3/1s Boring But Big template, they’ll do 50% x 10 x 5…once per week = 2,500 units (total weekly relative volume) They’ll be doing more volume! Granted it’s at a much lower intensity. Still sounds crazy? Imagine you’re a 225lbs bencher…your 75% will be around 168lbs…let’s round down to 165 because of CLEANER plates… You’re telling me that you couldn’t go into the gym and do, 165 x 3 & 150 x 3…3-4 times per week???
The norwegian frequency project was actually NOT heavy weights often, but a forthandback between heavy and light weights 6 days per week. Moderately heavy deadlifts only once per week, moderately heavy squats 2-3 x per week, and benchpress following a similar pattern as the squat. The other days were just light weight.
Yo, Surfclam. What do you think Jeremy would think towards releasing his own program, like your Surfclam program? I'd say Jeremy is one of my favorite lifters, and it would be great to see his programming approach in some more detail. I've became fairly knowledgeable about DUP but that focuses far too much on accessories.
Hey +OmarIsuf! Wanted to shoot you a question. What is your opinion on pull-ups and pull-up variations (weighted, different grips etc.) as back builders. Do you think these will suffice if done let's say 3 times a week or do I need some other back exercises too? I'd like to have your opinion as you have a lot of experience with pull-ups.
so how would a training week or 2 look with all the other big 3 lifts thrown in? would some lifts end up overlapping or would he just do something like monday: bench Tuesday:squat wednesday:DL Thursday: bench friday: squat saturday: DL with Sunday off? just curious how this would all be set up as the video only really talked about his bench press and a little bit about his deadlift but was very vague on how he actually set up his program. did he only do the main lift as well or maybe the main lift and one accessory since it's low volume? looks interesting and I might try it.
Im on george leeman deadlift program and it has shit ton of high volume . Mentally , i feel much alert now on coming up off the ground then before . The high volume training has really helped me hit prs as i was progressing up to the heavier weighys
Hopefully you see this but did Jeremy ever do this with all 3 lifts at the same time? I know people do DUP but I'm not sure how benching squatting and deadlifting 3-4 times a week would be beneficial. Asking because all my lifts seem to have stalled haha.
So his frequency for deadlifting is 4x a week. What is his frequency for bench press and squat? And how are all these lifts scheduled throughout the week?
The way I see it, some people react well to high frequency, others react well to high volume - studies support this as well ("non-responders to strength training" are typically those who do not react well or at all to the given programming, but very well might to something different). So when one thing isn't working, maybe try the other.
Omar do you think that,just like there is a natural limit in size gains,there is one in strength,too?I realise that after a few years of training,adding weight to your 1rm is a difficult and slow proccess,but is there actually a maximum amount of weight one can lift naturally?
here in spain a guy I follow just broke the national deadlift record and last week b4 the meet he was doing deadlifts all the days of the week and the record move up so easily for been a PR for him
WHO MISSED THE COUCH?
Can you make a video about medial elbow pain from pullups (golfers elbow)? Thank you!
I would love to sit on that couch...
Fo sho!
the potatoes
The couch is baaaacckkkkk! Jemmy 905
Can you find a louder area to do an interview???
And move the mic farther away.
+Dop3FreshNation smh i can relate to that. hate when that happens😩
I like this advice. I means i only have to do sets of 3.
#teamnocardio
+agazmenlyfzsys sounds awful
for 10 sets.. i thought the same as you, then i tried smolov jr program and it fucking insane doing 10 sets of 3 reps with ur 85-90% the last 3 sets are insane
its ok if you take 15 mintue breaks.
:D your gonna sleep at the gym too?
***** thats interesting, i recently switched to smolov jr and cant tell if its giving me any progress yet, for how long did you train ?
I hate it when i get stuck on a 585lb deadlift.
Video with Couch? Immediate like
Saw Tim Thebodeuo video of him saying there isn't enough RUclips fitness people giving out information, glad Omar is one of the ones that still sticks to giving out information. Love you bromar
Much respect dude
Jeremy looks so calm considering how strong he is...
It's because he knows he could beat the shit out of anyone with his pinky finger. He's so damn strong.
Loving the upload frequency!!!
Every Day. At Midnight. Vampire Aesthetics crew checking in.
Blade is that you???
We the people, want to see more of Jeremy Couch Hamilton
THUMBS UP FOR THE WORLD'S STRONGEST COUCH!
I absolutely love the style of videos on this channel. Firstly, the scientifically backed information presented, secondly, the information from experienced lifters who always seem to be well spoken and introspective, finally, the lack of bias when talking about supplements. This is the best channel for lifting information on youtube.
I'm just a fat dude trying to put out the good news!
Omar, next time try to record a video outside the gym. Too much noise does not allow us to hear you clearly. Thanks.
Totally dude, I fucked up.
Glute spread in the next video for redemption.
Omanizzle pls go to somewhere quieter when making these vids
I. Fucked. Up.
I'd say that you need to use wireless lav mics. Makes voices pop much more than atmospheric audio.
I like seeing a top guy give credit to Pavel. I've also used his ideas and theories with very good success.
Enough with the bullshit... He increased his doses... Drop the act...
True.
If omar is the nattyking does that mean jazmine is the nattyqueen? :O :O :O
They are probably gonna break up in a few months/years, so let's not make any hasty assumptions.
+Evoo lol fucken guy but Fairly realistic concerning most relationships
So what would a typical week of training look like for trying to adapt to this method if we wanted to get stronger in every lift?
Thanks for the great content Omar!
Friggin love you guys
Thank you.
Mike O'Tren No Mike, thank you
#Boom
Thanks my man, you gonna be at the Olympia Matt?
OmarIsuf Would love to be dude but I'll be at home in England with my newborn! Is due any day now. AHHHH!! You should just come here, would be better for everyone concerned
Yea I hate it when my bench sticks at 405. Life's a bitch and then ya die. At least that's what my nanny used to say.
Legend has it if you come early enough Omar just might reply to your comment.. That's a maybe tho not too sure guys
I heard the rumor is bullshit
+OmarIsuf :D
+OmarIsuf the real one?
An eagle uses the storm to reach unimaginable heights --> Fuck yeah!
Fuck yeah! About time you recorded another video with the Man, the Myth, the Legend, Jeremy Hamilton!
#Raskols
Those are some weights...damn he is strong.
Dan John, Andy Bolton, Jim Wendler all prescribe gently coaxing up your 1RM's over weeks to months. Heavy+volume+leaving reps in the tank = long term, achievable strength gains. I'm using a mix of ladder rep schemes a la Dan John, 23523523, 123123123, and just started today for hypertrophy/deload 2,3,5,10x3 and man, I've never used so much heavy volume in my life. Best part is short recovery times. Weights that felt heavy 5 weeks ago now feel damned easy. I am a believer in programs like 531 and Easy Strength.
Dan G Malarkey Ed Coan and Doug Hepburn also in the group.
I can almost bench 3 figures... which is how much I make per year.
Moral of the story up your dosage when you hit a plateau. 😂😂
Lmfaoo "nothing just sitting here with you"... He's strong as fuck man.
It's nice to see Pavel Tsatsouline getting credit. I think people over look his material because he's not huge. High Frequency/ Low volume rules for strength. Great video!
when you going public about Jazz bromar??
He's in a jazz trio or something?
+Daniel Vazquez jazmine garcia*
+mel k trolling breh
Interesting stuff, but how would you fit this in a routine?
Like when you want to increase your deadlift and decide to deadlift four times a week, can you still train the squat aside from it normally with the accessory lifts et cetera?
Can you add how many sets he would do everyday he trained the desired lift? or would it be just 1 single set of 3 Reps × 4 times a week? Would appreciate it sir Omar.
One set @75% 1RM followed up by one drop back set...most likely 90%...so 75% x 3 followed up by 67.5% x 3...done. Repeat 3-4 times for the week. Next week add 10lbs...3 steps forward, 2 steps back (i know he said 4 steps and 3 steps back...but i'm pretty sure he fucked up)...
week 1: 100 x 3, drop back set
week 2: 110 x 3, drop back set
week 3: 120 x 3, drop back set
week 4: 130 x 3, drop back set
--------------------------------
week 5: 110 x 3, drop back set
week 6: 120 x 3, drop back set
smolov jr, best bench program I've ever tried, 10/10
I knew it. Pavel is the man.
A Q&A with Jeremy while having some milk and cookies? Or some milk and A singular cookie for Surf clam.
wait a sec 510 is not 75% of 585....it's 87% Did I miss anything in the video? I thought the coach switched to high frequency on deadlift after getting stuck @585 for 4 to 5 weeks.
And I'm guessing he did back off work after the heavy triple everyday? Whether it be with actual deadlifts or just accesories?
Yeah. Bench stuck at 405. That's definitely where I am . . .
You should REALLY invest in a better mic, something that doesn't pick up the background noise so much.
Did you already get flagged for your sexual humor?
Because its forbidden by the new yt policies :D
what was he injury like more details that just a pec injury?
Jeremy isn't exactly natty... this method might not work on me
Not the 4 times a week but you could bench 3x Monday Wednesday Friday, at lower weight 70-75% and squat and dead Monday-Friday. Just have to get used to it after a few weeks.
Oldtime strongmen recommended pretty much lifting everyday never to failure or even close. But up or shut up
useful ideas for when I will be putting together my training program for strength thanks for an informative video once again!
funny, when i said that a squat 4 times a week doing this method, people were like "must have been a shitty legs day to not get sore for x days"
omar ur the fuckin man. please see this comment. shoutout from MA,USA
Too much background noise it's hard to hear what they're saying
An eagle uses the storm to reach unimaginable heights... Fuck yeah
idk if this is the best place to record. soo much background noise. love your stuff Omar but hard to hear all of it
I'm about to start up Bill Starr's 5x5
Looking at these two guys sitting next to each other you can clearly see one was designed for powerlifting and one for pretty hair.
I cant hear the gym ambience properly these two speaking are too damn loud.
high frequency! finally the internet realizes.
So he squats benches and deadlifts 3-4 times a week all in one workout?
That fucking music. Who could lift to that?
jeremy is a fucking movie star get him the proper set up
When Jeremy does high frequency, does he ever do the same lift two days in a row?
chad wesley smith's brother?
What's cracking? An egg I'm going to fry
What did you really do different. .... Up the dose
I cant even hear rhem talking over all the crap going on in the back ground
lol, omar kept nodding his head and looking back at the camera
i thought this was a george leeman upload by the thumbnail
What type of weight should we use on the back off set?
I love you Omar! I mean, your videos heheheh...
I love you Omar! I mean, your videos heheheh...
Lol Hes using his fat gut to throw up the weight !!!???
Legend says if you watch a video late enough Omar won't even read the comment
Is this basically the same as the bulgarian method?
no sir Bulgarian method you lift everyday for maxes, this type of method is to get used to lifting heavy and see whats your limit. this method is not good for recovery. and the other one is lifting 3 to 4 days a week with triples with 75% of your max on all your 3 lifts. expect to gain weight if your diet is shitty.
+Iron Disciple strength does increase on Bulgarian sorry about that i left that out.
But, does this work for calves?
Hey Omar any update on that bench program?
Fuck
High reps made me go super saiyan again
SHOW SOME GODDAMN OLYMPIC LIFTING
What does this mean? "Instead of deadlifting 1x per week, Jeremy started deadlifting 4x per week. DOING A HEAVY TRIPLE..."
Heavy triple is 1 set with just 3repetitions? So in one week he trains on four days only three reps, twelve reps/week total?
Could someone plz clarify that statement for me?
He is basically doing a lighter variation of the Bulgarian Method.
He used a flexible variation of the modern Bulgarian Method before switching over to this routine (from what I’ve read)
He works up to a non-grindy, relatively easy triple…
Then he moves on to ONE back off set (90% of 1st set)
Done.
I don’t know why people think it’s so crazy to do this 4 times per week. Chances are, most people are doing more volume atm anyways…
Here’s some math that will better explain this,
75% x 3 x 1 & 67.5% (90% drop down set) x 3 x 1… x 4 times per week = 1,710 units (total weekly relative volume)
If someone is doing 5/3/1s Boring But Big template, they’ll do 50% x 10 x 5…once per week = 2,500 units (total weekly relative volume)
They’ll be doing more volume! Granted it’s at a much lower intensity. Still sounds crazy?
Imagine you’re a 225lbs bencher…your 75% will be around 168lbs…let’s round down to 165 because of CLEANER plates…
You’re telling me that you couldn’t go into the gym and do,
165 x 3 & 150 x 3…3-4 times per week???
Coooooooooooooooooouch!!!!!!!!!!
The norwegian frequency project was actually NOT heavy weights often, but a forthandback between heavy and light weights 6 days per week. Moderately heavy deadlifts only once per week, moderately heavy squats 2-3 x per week, and benchpress following a similar pattern as the squat. The other days were just light weight.
where'd you find this info from? i want to know more!
how many sets on bench he did of triples
Wait. How many sets do you do each day?
if omar responds to my comment i'll cry
Yo, Surfclam. What do you think Jeremy would think towards releasing his own program, like your Surfclam program? I'd say Jeremy is one of my favorite lifters, and it would be great to see his programming approach in some more detail. I've became fairly knowledgeable about DUP but that focuses far too much on accessories.
how many reps per sets of 3 should i do ?
Hey +OmarIsuf! Wanted to shoot you a question. What is your opinion on pull-ups and pull-up variations (weighted, different grips etc.) as back builders. Do you think these will suffice if done let's say 3 times a week or do I need some other back exercises too? I'd like to have your opinion as you have a lot of experience with pull-ups.
Somebody gif Omar when the other is talking! Also : GIRL AH WANT TO BE WITH YOU ALL OF THA TIME
so how would a training week or 2 look with all the other big 3 lifts thrown in? would some lifts end up overlapping or would he just do something like
monday: bench
Tuesday:squat
wednesday:DL
Thursday: bench
friday: squat
saturday: DL
with Sunday off?
just curious how this would all be set up as the video only really talked about his bench press and a little bit about his deadlift but was very vague on how he actually set up his program. did he only do the main lift as well or maybe the main lift and one accessory since it's low volume? looks interesting and I might try it.
More Couch. Video Gold. Badass
why couch didnt go to boss of bosses III?
Im on george leeman deadlift program and it has shit ton of high volume . Mentally , i feel much alert now on coming up off the ground then before . The high volume training has really helped me hit prs as i was progressing up to the heavier weighys
Thanks for the info I will give it a try , I'm at a sticking point and GOOD VIDEO KEEP THEM COMING
Hopefully you see this but did Jeremy ever do this with all 3 lifts at the same time? I know people do DUP but I'm not sure how benching squatting and deadlifting 3-4 times a week would be beneficial. Asking because all my lifts seem to have stalled haha.
hard to heard, still thumps up tho :)
So his frequency for deadlifting is 4x a week.
What is his frequency for bench press and squat? And how are all these lifts scheduled throughout the week?
Oh man, I'm not looking forward to becoming an advanced lifter. So much fun making fast progress.
The way I see it, some people react well to high frequency, others react well to high volume - studies support this as well ("non-responders to strength training" are typically those who do not react well or at all to the given programming, but very well might to something different).
So when one thing isn't working, maybe try the other.
Thanks for this video. Awsome, fuckin awsome. I subscribed. God bless
Omar do you think that,just like there is a natural limit in size gains,there is one in strength,too?I realise that after a few years of training,adding weight to your 1rm is a difficult and slow proccess,but is there actually a maximum amount of weight one can lift naturally?
Great video! Thanks
how did he manage his weight through the years as this is a significant variable to strength
He slowly increased his bodyweight over time. I think 8 years ago he was 200lb with clothes on, now he walks around 235lb.
+OmarIsuf cool. It gets to the point where gaining weight is the only way to gain strength!
+OmarIsuf cool. It gets to the point where gaining weight is the only way to gain strength!
+OmarIsuf cool. It gets to the point where gaining weight is the only way to gain strength!
+OmarIsuf cool. It gets to the point where gaining weight is the only way to gain strength!
Should you do this only for one lift at a time? Or can you follow this method with all the main lifts ( squat, bench, deadlift, OHP)?
high numbers low looks..
Dude, get some lapel mics.
"But at that point, I was still just getting like newbie gains..." - Jeremy Hamilton recalling when he was stuck at a 585-lbs deadlift
here in spain a guy I follow just broke the national deadlift record and last week b4 the meet he was doing deadlifts all the days of the week and the record move up so easily for been a PR for him