3 Most Important Guidelines to Program for Maximum Strength | PART 1
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- Опубликовано: 20 май 2017
- Re-uploaded and within Copyright!
Special Thanks to
All Things Gym
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Guideline 1: Max Strength programming must use weight that is equal to or greater than 70% of your 1 rep max
Guideline 2: Use Prilepin's chart to determine the sets and reps necessary with the percent you choose.
Guideline 3: Use Relative intensity rather than actual intensity to progress from week to week. If you are using sets of 6, use the rep max chart to determine the what percentage of your 1 rep max would be your 6 rep max. In this case it is 85%. Then you base your working percent off of that number (your 6 rep max) rather than your 1 rep max. 
Развлечения
I've only watched half of this video so far but it's already the most helpful video on programming I've ever seen
exactly
Won't your 1RM change as a result of the training though?
LH late response, but I think the assumption is that only intermediate and above are programming in this manner, as beginners dont need to worry about programming nearly as much, and rep maxes dont change quickly enough for it to matter if youve been lifting for a little while
Orlando Swift what’s your Split like? What days do you do what exercises?
widepeepoHappy Im not especially focused on lifting, especially not olympic lifts. But I try to train both my lower and upper half twice a week, along with sprint work. I play baseball so lifting is basically assistance work for that.
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SCREENSHOT SCREENSHOT SCREENSHOT.
I've just stumbled upon GOLD
or8t I did the same exact thing lmao
This video and its second part are among the very best training related videos I have ever seen... Thank you so, so much...
I come back to this video every so often to refresh my training knowledge, this is probably the best explanation of programming that I've found on youtube.
Hands down one of the best videos I’ve seen on programming. It just makes more sense to me than anything else I’ve seen or read. Keep it up playa👌🏾
Best video on programming out there, and you sure got a future on youtube. Great content!
Dude, honestly really like your videos, one of the best youtube channels of this sport.
Thank you so much. I've been looking for a simple explanation on relative intensity! Loved the video. Love your channel!
Thank you the great info! This was most enlightening to me :)
This is exactly the video I needed to see, thank you so much!
I have seen 3 of your videos up to now and I can say that your channel will go through the roof! Awesome contents :)
Excellent explanation of some very complex topical material. I’ll have to watch this again. It was more complex than I understood.
HOLYCRAP COACH! This is amazing.
This is a good one. Usually I have to read a whole book to get this information packed in an 8 minute video. Thank you!
bro I'm a pt and a lifter , been in the sports for over 18 years ... I've always had massive knowledge but never knew how to put it out or break it down easily like you do .... your videos are amazing , you did your homework properly and I salute you , well done and hope to get to do some work together some day 👊👊👊
Super helpful. Thanks for putting this together Zack!
I love this content bro. You really crushed it with this one and earned a follow. THANK YOU
This was a tremendous help-- thank you!
I have switched to conjugated training 4 months ago, but have been getting lost in the suace. During at the end of the first block, I feel blown up; but your explanation showed me that I have been going to heavy in the first block. Thank you, Zach!
I always find myself coming back to this video to re-calculate my chart (after long pauses in training yada yada). I first came across this video back in 2019/2020 and have been using it since. Thanks Zack!
Probably the most helpful RUclips vid I’ve ever watched
Hands down the best video I've seen on periodization. Subed
I recently subscribed. I am kicking myself in the butt because I wish I knew about your channel sooner than later. But better late than never. Thank you. Please keep the vids coming.
Great content, thanks for the excellent knowledge drop
This is incredible. I’ll need to watch it a few times for it to sink in but I can’t thank you enough for your channel and content
same bro
Oh my god! What an helpful peace of information i stumbled upon. Thank you :)
Thank you so much for this video!
Zack this video is brilliant thanks so much...
¡¡¡Este video es oro sólido!!!....Mil gracias Zack👏🏻👏🏻👏🏻
Amazingly good video, much respect. Thank you very much for taking the time to make such a professional video. No doubt you will become a huge youtube channel in the future. I wish you best of luck brah.
thank you zack for demystifying this programming stuff
2 brilliant videos, learned alot!
Thus is just so freaking helpful ❤️
Underrated youtuber. Amazing video!!! I learned allt!! Thanks you so much. Subbed and like :)
Excellent video as always
Man, you're my hero.
I've read the book, excellent explanation, thanks! 👍
So helpful
Thank you so much for the content
Thank you Zack. Legend mate.
Thanks for the GREAT content so far, Im so hyped about part 3 now ;D
I'm just curious how many squat sess would you suggest pr week in the first couple of weeks, and would It be possible working both BS and FS at once? (1-2 FS sess 2-3 BS sess pr week) Or would you stick to one movement for the 13 weeks?
Keep up the good work
WOW!!! Mind blown!!! Thank you!!!
I am a personal trainer and always learn new information. And this video was great thank you
Great video thank you!
Really useful video!
Thank you so much from Iran 🙏❤
Hey mate. Great videos, I learnt a lot thanks to you.
Now I'm asking myself, and I'm actually struggling to find as clear answers as your videos, how to program a multiple lift program ? By that I mean, squat, bench, deadlift and press, all in the same week.
Would I get into overtraining by following the Relative Intensity logic at the same time on the 4 main lifts ??
Thanks a lot for all your videos ;)
bro Ur really awesome and you will be very successful , respect
It’s an amazing video Zack. Would u be willing to teach this practically and how we can go about it if yes ?
This video is pure gold
Very good explanation of the basic principles of strength programming. Great job man
Isaac Baik thank you! I'm gonna get back to more programming vids in the future!
Good stuff. Tanks !
Hey man, thanks for the great video! Love your content. I had a question for you - not sure if you would but gotta ask. I am a rock climber, and training grip strength is the meat and potatoes of our workouts. Would these programming techniques work with forearms? They tend to plateau and become impervious to any soreness quickly and are one of the weird training muscle groups - like the calves or the core. I know that the programming principles would work for things like pulling and leg strength , but wonder about forearms. Would be dope to know. Thanks!
Very useful! Thanks
Excellent!!
Thanks so much for this super-helpful video, Zack. But how long would it take to recover from a max math session? I need to know when I should attempt to watch part 2.
🤣🤣🤣 Dying over here.
This is so good.
Nice bro!!! thanks a lot!!! can i use this guidelines to program a maximum pull up strength cycle?
nice video. Certainly that i´ll use this
This is what I'm looking for!
THANKS FOR THE BOOK RECOMMENDATION
This is brilliant
So I saw this and began making my programming like this two years ago. I only recently started watching your videos since you did a colab with Juji and Tom, and since I never saw your face in this one I never put it together it was you. I've been programming with a similar kind of methodology of tracking intensity and relative intensity and it's helped immensely. I know credit should go to the research you cited, but it was you who brought it to my attention so thank you very much!
you're welcome!
How’s this programming gone for you?
Best video! Cheers for that! Can I only use this tool for squats and stuff? Or can I use that at technical exercises also?
Really good explanation
You are a star!
The truest coach ever
With eng subtitles you would better spread the word, to me. In your videos you always highlight important topics. Impressive, congrats.
Great Videos.
Great content bro!
Thank you!!
awesome bro.
Excellent
Hey mate this video is great, it's answered heaps of questions I've had over the years about difficulty gaining momentum in training. I was wondering what the thoughts are on programming squats multiple times in a week, and the increase in Relative Intensity - do you keep the increase in RI below 5% per week, no matter the sessions. If I was programming 3 squat sessions a week, would I go something like 71, 73, 75% RI throughout that one week? And would you split those workouts into light/moderate/heavy?
So clear and helpful. Only one question: this progression was taken in the case of only 1 squat training per week: what if I trained squat 2-3 times per week?
THIS IS G O L D. I DID A CERT 4 IN FITNESS LEARNED NOTHING. I.COULD CARE LESS ABOUT 'FITNESS'. GIMME STRENGTH AND CONDITIONING.
Thanks so much for the content
Could you advise how many days should we train in a week?
I finally figured it out after a while thinking. Will definitively try this out with squatting 2x per week for 3 weeks. So excited to try it out!
How did it go?
@@emilpindur9400 went from 140 max to 180 in a half a year
this video is dense. really great stuff. my only quesion is do you use actual intenisty or relative when determining the weight your gonna put on the bar? im a little confused there.
holy shit dude that's brilliant
AWESOME
will you do a video in which you explain how to set up a complete training session? In my case i want to write my own programme for off and in football season, but I'm not sure how many workload of the excercises (DL, Squat, BP etc.) I should do in a microcycle.
Thanks in advance.
You just fucking blew my mind. Awesome video. Happily subscribed
Scoffed when you said progressive overload, but as soon as you pulled out prilepin's chart and talked about relative intensity you won me over! Admittingly I didnt understand all the math before this video, but from my experience, you have to train relative to your best. The body doesnt care if it is 10 pounds or a hundred- all it knows is heavy or not. Almost noone considers the relative intensity when they dicuss progressive overload, drives me bonkers. Pretty much any athlete-, once they hit the medium advanced level- cannot handle progressive overload for long. It would destroy their body with volume unless they started super slow (ie jim wendler 5/3/1- only using 85-90 percent of your non stimulated training max which ends up being about a 80-87%starting point when done right and even then it's a good month before you go up by just 5-10# on your lifts)..
+subbed, nice job breaking it down :)
That was fucking intense BUT, this is exactly what I’ve been looking for. What I thought was progression was in fact a step back and I wasn’t really progressing. I think it will take me a little while to understand the concepts in your video but this is actually perfect and super informative! Thankyou!
Great video !
Please can someone help me understand what's relative intensity, I didn't quite get it .
Zack your content's amazing. So glad I finally discovered it, this channel deserves to be bigger.
Really clean editing style and focused delivery on technical guidelines makes these vids a great learning tool!
Hum... Just gonna copy that 4 week cycle for squat & bench. Thnx
Thank you for sharing this, very helpfull! I have a question: at 6 min video. 4*6@72 and 4*5@74 got the same Relative intensity i suppose because 6 reps is 85% and 5 reps is 87% of 1RM so 72/85 and 74/87 are the same! What about the set manipulation? 4*6 and 5*5, they still got the same RI but one more set for the 5 rep... we don't take into consideration the set count?
I like those at signs
You're great is the programming same for deadlift also ? And if no what are the tweaks?
Fuck this was helpful!!! Thanks a lot probably never seen a better and more educational video explaining this. Thanks a lot 🙏
Hey man interesting video. My question tho is i dont understand some things in it. But mostly the relative intensity thing. The whole concept about it i cannot comprehend. Because you are talking about 85% which comes from the intensity chart. But on the week after you say -,85%*-,85% again. It too much talking in percentages. Could you perhaps give an example with 1RM=100kg on the squat?
I really want to start doing this for my deadlifts squat and bench. Because i think its a good way of increasing my weight steadily and gaining the strenght.
You mentioned at the start that rest times had to do with intensity. What sort of rest time between sets should we have and should it vary at all?
this was really, really useful. where can i read more about relative intensity specific to weight training programming?
Relative intensity when I first learned it had to do more with RPE (rate of perceived exhaustion) and I always just used the chart off of google. I didn't really have a hold of this process until I learned it in a classroom from a master strength coach and then had to program a year long program as my grade. Definitely check out Periodization by Bompa et al however he doesn't really touch on relative intensity at all. Seriously just practice using these three guidelines over and over and over like I did and you really become a bulletproof programmer.
Thank you Zack for sharing this detailed and helpful guide! But I need your help to understand this:
In the video, reps are determined from absolute intensity (a dependent variable of reps) and Prilepin's chart (constant) while we can only find absolute intensity (AI) from reps (a dependent variable of AI) and relative intensity (constant). Therefore, reps and AI are dependent on each other and that may result in multiple answers.
For example, at 6:09, you showed us an example of how to get absolute intensity of 76.5% from relative intensity of 88% with 5 reps (87%); RI88% x 87%(5reps) = AI76.5%.
What if we use 4 reps(90%) instead of 5 reps (87%) for RI%88?
i.e. RI88% x 90%(4reps) = AI79%
Is the reason you used 5 instead of 4 reps because we also don't want to increase the AI% by too much every week as the same reason why we keep increase of RI% within 3%? I understand the chart is just a guideline for us to play with among different training experiences and individuals, but still would love to know your logic behind. Thank you again Zack, great contents!!
Would this be applicable to non explosive absolute strength? I know that question kind of answers itself, but I also know prillepins chart was made for weightlifting movements and to keep explosiveness high.
Great set of videos. This is aimed just for a backsquat. I'd like to make my own programing follow this logic but with 4 major life instead of 1. Back squat/Front squat, Bench, Clean & J, and Snatch. Would I just do " 1 lift a day" & add accessory for that major lift & a metcon?Example:1: Backsquat2: 2 or 3 Accessory workouts3: Metcon
If you want to Olympic lift get a coach, or don’t worry about programming if it’s just for fun. It’s too hard to program compared to powerlifting/bodybuilding
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i didnt understand about relative intensity, have you any link to read more about? thanks for the video.
Great video, but a short question. The part you explain at 4:20 presumes, that there was no increase in the 6rm over the last 3 weeks, right? cause after 3 weeks of 2-3 strength sessions per week, the 6rm is (hopefully) no longer at the initial level. or am i wrong?
Thanks for the video. Ive never looked at things this way and justed depended on the rir model and used Mike Tuchscherer's relative intensity (RPE) chart, which brings me to the following question, why not use his relative intensity chart?
This brings me to another question in that max aida in a podcast with chad wesley smith said the rpe chart just doesn't work with weightlifting but your explanation in how relative intensity works with actual intensity blows that away. So I'm interested in hearing from another weightlifter his thoughts on the rpe chart and why a weightlifting coach such as aida would think it not useful.
Good question. Theoretically speaking, a kind of autoregulation is superior. In practice, Mike T himself has discussed at length who and when you would profit from autoregulation and who/when not. As for weightlifting: Because its technically (and also from a programming standpoint) more complicated, and because it also has more elaborated institutional coaching structures, WL is most often done under the supervision of a coach. Now this structure lends to a more top-down approach and makes it less likely for (especially a more conservative) coach to introduce autoregulation, which would give some autonomy to the lifter.