Im glad you said that about mike Israetals set. I thought it was satire when i first saw it, nowhere near failure. None of his training ever seems to be
The more experienced you are at training to failure the better your reps near failure get and you can pinpoint when the next rep is going to experience form breakdown or be incomplete.
These last few videos have had literally everything you could ever want to know about lifting. An absolute wealth of knowledge and I'm beyond grateful for your contributions to the community. Thanks, Chad 🔥
I noticed recently that despite watching/listening a wide variety of fitness content the only advice or suggestions I’m hearing that line up with my experience, make any sense at all, and actually give me appreciable results are coming from a grass roots channel like this. Just wanted to say I really appreciate what you’re doing Faz
That's really good of you to say, thank you. I know you're quite new here so you might not know, I used to be a school teacher and that's part of my vibe here on RUclips. I want to educate people.
2 weeks late but very meaningful vid. 3days ago, OHP for me was 3 x 6. On the 3rd set rep 4 was slow, rep 5 was really slow, and rep 6 was the slowest rep I've ever gotten. I've gotten countless slow single reps over the decades and over the last few years a fair number of sets with 2 slow reps. I am more proud of my first 3 complete slow reps than of any 1 rep max I've ever done. Still pushing forward at 66 years old. Thank you for your teaching.
11:55: Agree with you 100% here. I have been training for 25 years and about 10 years ago, I was maxing out on both the ability to recover ( with age) and also issues the joints. In recent years, I have been mainly in the 8 or 10 to 15 or sometimes 20 rep ranges. The lower end is on pushing movements, usually on machines for better joint health and also deadlifts, as higher deadlift ranges starting drawing in too much lower back recruitment.
Hammering RDLs made my lower back feel much better on barbell squats. I also did a ton of adductor /abductor work through isolation and leg press. Squats are hard, but now very achievable... Thankfully I've never had issues with my knees 🤘
53 year old here, and you made a point on one of your podcasts that really resonated with me. Over the years, I've felt the need to add weight and progressively overload no matter what while knowing I wasn't ready for the increase in weight. You said to master the current weight and then move up, very wise advice.
Characteriscally excellent presentation of vital information. One thing I would argue is that for true beginners, hitting 10-12 reps for a three or four week period can help ingrain movement patterns with good form; so when beginners then drop down to 6-10, their tendons and joints will be more robust, and they'll be less likely to throw weight around in a foolhardy way.
thank you so much for your content. As a personal trainer, i want my clients to get great results and break it down to what's important to focus on amazing stuff 👌
Very nice discussion. Thank you. One thing I hear quite often (ref. 30:30 in your video) but I never actually see is the idea that there are guys out there who focus on strict form too much and spin their wheels in the gym for years making no progress. What I do see, however, are guys who go to the gym, on and off (more off than on) who don't progress. I doubt many people who go to the gym regularly for years spin their wheels for years...they learn from their mistakes and grow. Anyway, thank you for an excellent video.
Great video Faz. I've developed the vast majority of my leg development from barbell squats, but I simply cannot do them anymore. I've found the pendulum squat gives me all the stimulus I need but without the knee pain . Also agree re that point about Mike Israetel, he seems to be getting more and more pathetic with every passing day.
I had the chance to use an Atlantis pendulum squat at a local gym. That machine is one of the smoothest I've used yet (not too many machines of that pedigree around unfortunately). The force curve allows you to get pretty deep safely, and grind through lockout. 💪
18:27 I couldn't agree more. It took a lot of honesty and self reflection to get here, but my effort is almost never a problem anymore. You just don't need intensifiers when everything else is solid. And if I do do them I don't even write it down most times 😂
I have watched few of your older vids and I must say you have the best lifting channel true zero bs and amazing knowledge. Yes noble nattys are cool for spreading natty word but they chase the algorithm hard and they are very young to give advice.
i adopt the same sort of training philosophy on just increasing poundages on the bar with good technique with reasonable rep ranges. I find training a lot more exciting this way instead of fluff and pump crap that I see in the gym all the time. Baffles me how people find that type of training exciting or meaningful in any way since there is nowhere to actually go. Hopefully by the end of next year, I'll be repping out 5 plates on the stiff leg deadlift 🤘!
One iron law of exercise is: you can work hard or you can work long, but you cannot do both. You can do an all-out sprint for 100 yards, but you cannot maintain the all-out speed for a mile. Effort, failure, and intensity are all subjective. We all believe ours is at a high level. Is it? I'll wager that we would all work harder with someone there pushing us than by pushing ourselves. The mindset to consistently push yourself through the pain if training solo is perhaps the biggest challenge.
Ah, I love dips but they always end up irritating my pec tendon after a certain point. The only intensifiers I ever perform are partial reps for pulling movements. Definitely not needed but I do think they provide a little extra especially if you're still getting the majority of the rep. Getting stronger is definitely the key to gain muscle but there was a significant period of time where I was so hyper focused on increasing the weight that I did weird things with my programming that just peaked my strength over and over. I seem to make more sustainable strength gains by doing three straight sets and using a double progression (for the primary movement). I'm way more patient now and the gains are way more consistent. I usually cap the exercises to two per session for a body part and no more than six sets. Funny you mention dropping frequency down to once a week. I used to think that was the dumbest way to train but at this point I totally see why guys do it. Super sustainable and if you're strong enough and doing enough work you can 100% make progress. I stopped training chest twice a week to let my pec tendon heal and replaced that day with an overhead pressing/shoulder day and my chest pressing is only going up and the extra shoulder pressing is contributing to some more shoulder size.
Thank you. I just found your channel yesterday and started binge watching your videos. I have a question regarding effort and intensity. I understand that i should push a set as hard as i can. I am a new trainie in my late 30s who is now 10 month into barbell training. I did hurt my shoulder earlier this year (i think it was because of bad form on the bench but not sure) so i had to back off a little bit with the weights. In this phase i "learned" that i should alway leave at least one rep in the tank to make sure to not get hurt. I tought that this makes sense but i noticed that i can't push mentally as hard as i did before knowing thise "rule". So my question is, what are your oppinions on Reps in reserve? Maybe you already anwserd this question in another video but i haven't seen it at the moment.
So yeah I'd say with regards to injuries first of all, unless you were doing something super crazy on the Bench it's far more likely that the injury was a result of either poor load management or frequency. So it's important to recognise what the issue is, before attempting a solution and in my experience form is rarely the driving force but excessive weight, frequency with poor form is a recipe for disaster. With that said RiR is fine and I use it quite extensively with advanced clients, however I generally don't promote that style of training to the general public as most of my audience are beginners/intermediate and would not benefit from that message. They need to continue to push harder. Hope that helps.
@@Fazlifts Thank you very much. I understand. Excessive weight could be a factor. I did Starting Strength Novice Linear Progression and wanted to push trough the 3x5s. I already had noticed that my form went bad and still bumped the weights up every bench workout.
@@kayodoubleu3310 yeah that's a pretty familiar story mate. One of my clients has chronic knee issues because before he met me he did a routine which told him to add 5kg to the bar every week no matter what and it just ruined his knees. It's pretty messed up.
I dont like intensifiers. Dropsets and myoreps are really hard (i don't train with a partner). But they are useful when pressed for time! When i have more time. I don't use them.
Great messages Faz! So basically, as long as a person is making rep increases and/or more weight lifted with medium to high reps, in repeatable technically good form, there is no need/benefit to bump volume or frequency to gain muscle? So that might mean that an old Arthur Jones HIT full body program with 12 movements for 1 set, done 2-3 times a week could (for some people) be a solid training program?
Right exactly. If that particular routine allows you to make progress then that's proof that it's enough. I'm glad you understood that because that really was the big gist of the conversation. Let's shift the focus away from volume, frequency and even intensity and back on to progress. I'm not advocating for HIT here either in case anyone reading thinks I am. I'm just advocating for progress.
@@Fazlifts you relayed it perfectly. Btw, I wasn't referring to the type of HIT that rushes from exercise to exercise. That, I believe, is not very effective.
Might be bro science but there’s definitely a difference in a look of muscle over time of some one who truly pushes themselves vs some one who has 5 RIR
You mention doing now 1 Top Set for each exercise, your previous PPL routine you mentioned aiming for 4-8 sets for an Intermediate, are you doing like 3-4 sets per body part as advanced then? Or you doing back off sets after top set that you count? Cheers
I'm doing around 3-4 sets yeah, but what I'm doing is of zero relevance to you. I spent 25 minutes discussing how to apply this to you, please focus on that part.
"using intensity-techniques to lengthen a set to mask lacking intesitiy in one set" i agree with this and see this in my own journey. starting my training my leg training consisted of a variety of squats and leg presses with drop sets. nowadays 12 years later i only can handel two sets of backsquats in the 12-15 rep range with the second set ~1 RIR. after that i´m roasted. not only my legs but also my nervouse system can´t simply handle another set with the same intensity. But i needed the experince in younger years. experince and doing errors and learning from this. I have a question. you said that you think that advanced techniques actually keep someone from getting stronger and named rest-pause sets as one example. can you give other examples from which you think are useless?
If I'm understanding your question correctly, then I would say any technique which extends a given straight set has the potential to give you an 'out'. Such as forced reps, drop sets yadda yadda
Do you think straight sets with double progression still have any value? If I get 10,10,10 with the same weight I find myself being forced to hold back on the first set or 2 in order to hit the progression indicator, especially when rest periods are reasonable.
Sure it's training right, training works! 😀 As long as it allows you to progress in weight, it's a good thing. Many things fall under that blanket. I made some statements about that style of training a few years back which I think were taken out of context. That was during the height of the brief period of time where powerbuilders were really rallying against RIR while at the same time promoting that style of straight sets across 😂 I was simply pointing out the contradiction, that actually they were working out with reps in reserve because if they were working to failure they wouldn't be able to repeat the performance. I wasn't advocating for any approach there I was pointing out powerbuilder stupidity. Which is fun.
I have been doing a three straight sets across, double progression for the past year and made a ton of progress after being stuck for quite some time. I'd recommend instead of keeping reps the same set to set (10, 10, 10) just take it one set at a time. Each set should be taken close to failure and if done correctly you'll have a drop off, something like 12, 9, 8. I think this is a better approach than pacing yourself and multiple reps in the tank.
I think the more you can hammer home that poundage progression in good form for med-high reps the better. Most people, including myself, need that reminder fairly often
Pretty sure Faz has critiqued the top set back off set approach for everything. I think they both have the stance of relentlessly chasing down personal records albeit different methods of getting there.
@@sdavis7096but from what i have noticed, is that he is a fan of the approach if the volume of the back off sets could be modulated, I maybe wrong but wasn't he training like that for a while?
Yeah usually when people make these kinds of observations they're doing it from a position of their own perception. So let's say you're familiar with TBJP and also RP. Well sure it's gonna look like Jordan is more aligned with my views. Then you get a bit more experience and you see someone else might be more in line with my views When you get a lot of experience you start to see similarities in all successful training routines and that's when it becomes easy to spot BS
10:21: Unless someone is a very advanced intermediate or an advanced trainer who has toiled at squats for a long period of time, I think this is too easy a cop out for many people, men especially. I can tell you from experience of over 20 years of training, both in "old school" and commercial gyms that the vast majority of men do not squat, never have and never will. There are two guys in my current gym, one who says he has been training for years but who trains like A Forever Beginner, and one, less than three months of training, post military ( and claiming he "wants to look like me". Yeah, right....) and both claim "squatting is bad for their knees". When questioned further they have no history of any knee injuries. IT IS LAZINESS. They would rather sit on a Central Park Bench Machine, Ala the Leg Press and press numbers of 45 pound plates with their toothpick quads, thinking they are impressing their audience.
Hey I have a question if I am feeling a pump in lower back and glutes during stiff leg deadlifts that’s good right should I be feeling it in hamstrings?
Yeah I agree low reps 6-10 are goated but I simply gotta go higher with arm stuff or the tendonitis rears its ugly head. Overhead extension variations, even curls, I gotta do like 10-20 but I can go heavy on compound presses and pulls. I saw a recent vid saying there's no point in going higher than 8 because of fatigue, and I agree that's a very good rep range, but my tendons gotta have some light movements. If I can go lighter on a movement I'll give it a higher rep range to progress in, and tbh I don't really care what my PR is for cable overhead extensions, for example.
@@Fazlifts Your analogy with the friend group going drinking was spot on. I do wish my joints were a little more resilient for what I want to do but I've learned to adjust on the fly. For My knees have felt kind of bad lately so I squat a little more hip-dominantly, dropping Bulgarian Split Squats for Deficit Reverse Lunges and doing KAATSU Leg Extensions instead of Sissy Squats for the time being.
Yeah that's sensible. I've also played around with keeping a rep or two in the tank and also moving a little slower. A few things I've done over the years. If you're very careful with load management you'd be surprised at what you can cope with.
43 year old newb here. When people say "volume" is that the sum of weight you lifted? Ex. 3 sets of 10 at 100lbs = 3,000 pounds of volume. And then "intensity" is the percent of 1 Rep max you are working with?
Hi Jeff Volume = The number of hard sets you perform. Intensity = In the context of bodybuilding we're usually discussing RIR (reps in reserve) which is a measure of how difficult the set is
@@Fazlifts What program of yours should I try? 43 years old. 5'11" 175lbs-185lbs. 13%-15% body fat. Been lifting consistently since Jan of this year. 1 rep max Bench 265 Deadlift 315 Squat 285 Overhead Press 135. I also surf a lot so I count that as my cardio. Obviously I want to get stronger but be able to stay healthy enough to surf and lift "forever" haha
@@jeffilli1663 Nice numbers already dude For you I'd say do the 3 day Wizard. You surf as well, so from my understanding that's a total body sport so the Wizard will train you full body on your training days. I think that'll work great fazlifts.co.uk/products/the-wizard-full-body-heavy-light-medium-hypertrophy
To me it seems muscle progression gets really slow because we eventually cap in the amount of quality sets we can do. The more quality sets within a session the less effective they become so to really maximize you’d need a 3 times a week frequency (again only once you’ve reached the point where it’s taking you months to progress off of less) which may or may not be practical
Yeah you know if that works for you as an advanced lifter then cool but in my experience advanced guys are typically not going to do well hitting it hard 3 x week.
I lost the best part of a year spinning my wheels and not even able to add 1 rep to my sets.. Cut my volume in half and now 3 months later im lifting 10kg more each side for the same reps.. This "high volume" training philosophy made me spin my wheels for practically a year 😕
I really fancy the ppl schedule, my first time on ppl actually, 2 working sets (top set + back off set if I happen to get just a few reps on the first set), but only adding weight when i can get 8+ with a weight - also I want to hone in my effort, I know how to push but I know I can improve and refine my "intensity"
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Im glad you said that about mike Israetals set. I thought it was satire when i first saw it, nowhere near failure. None of his training ever seems to be
Roidheads can get away with that
Yeah that just left me scratching my head a little.
You mean Mike Mentzer?
The more experienced you are at training to failure the better your reps near failure get and you can pinpoint when the next rep is going to experience form breakdown or be incomplete.
@@VegetaPrinceOfSaiyans or you can just use roids and make your body grow despite of stimulus lmao
These last few videos have had literally everything you could ever want to know about lifting. An absolute wealth of knowledge and I'm beyond grateful for your contributions to the community. Thanks, Chad 🔥
I noticed recently that despite watching/listening a wide variety of fitness content the only advice or suggestions I’m hearing that line up with my experience, make any sense at all, and actually give me appreciable results are coming from a grass roots channel like this. Just wanted to say I really appreciate what you’re doing Faz
That's really good of you to say, thank you. I know you're quite new here so you might not know, I used to be a school teacher and that's part of my vibe here on RUclips. I want to educate people.
Oneee hundred percent on the point about intensity techniques. I've never seen someone IRL implement them correctly
Definitely. Never seen it done right.
Hardly see people take straight sets all the way, so they have no business with intensifiers.
2 weeks late but very meaningful vid. 3days ago, OHP for me was 3 x 6. On the 3rd set rep 4 was slow, rep 5 was really slow, and rep 6 was the slowest rep I've ever gotten. I've gotten countless slow single reps over the decades and over the last few years a fair number of sets with 2 slow reps. I am more proud of my first 3 complete slow reps than of any 1 rep max I've ever done. Still pushing forward at 66 years old. Thank you for your teaching.
That's awesome 👌 These are the sets which build mass
the yates split, nice. Dude, your content in general is top notch, you deserve so much more attention.
The word is spreading for sure
This is gonna be good! Hitting a 👍🏻 and comment as I listen!
"Faz have trained more than I have spent time on this Earth... Time to listen."
11:55: Agree with you 100% here. I have been training for 25 years and about 10 years ago, I was maxing out on both the ability to recover ( with age) and also issues the joints. In recent years, I have been mainly in the 8 or 10 to 15 or sometimes 20 rep ranges. The lower end is on pushing movements, usually on machines for better joint health and also deadlifts, as higher deadlift ranges starting drawing in too much lower back recruitment.
Always gonna have good tips from Faz, just the tip is enough. Thanks Faz
The nuanced info on this video is on another level. As always, thank you!!
My pleasure!
Hammering RDLs made my lower back feel much better on barbell squats. I also did a ton of adductor /abductor work through isolation and leg press. Squats are hard, but now very achievable... Thankfully I've never had issues with my knees 🤘
53 year old here, and you made a point on one of your podcasts that really resonated with me. Over the years, I've felt the need to add weight and progressively overload no matter what while knowing I wasn't ready for the increase in weight. You said to master the current weight and then move up, very wise advice.
Yessir, do the work and wait for the adaptation to occur.
Characteriscally excellent presentation of vital information. One thing I would argue is that for true beginners, hitting 10-12 reps for a three or four week period can help ingrain movement patterns with good form; so when beginners then drop down to 6-10, their tendons and joints will be more robust, and they'll be less likely to throw weight around in a foolhardy way.
Yeah I agree. That is the rep range I recommend in my beginner book. This video wasn't referring to rank beginners who are somewhat a unique scenario.
thank you so much for your content. As a personal trainer, i want my clients to get great results and break it down to what's important to focus on amazing stuff 👌
Thanks for clarifying effort and failure as well as misconceptions from watching videos where people are screaming.
Yeah it's a huge misconception
Come on faz don’t make me spill my coffee with that anchorman reference, goddamn hilarious
Very nice discussion. Thank you.
One thing I hear quite often (ref. 30:30 in your video) but I never actually see is the idea that there are guys out there who focus on strict form too much and spin their wheels in the gym for years making no progress. What I do see, however, are guys who go to the gym, on and off (more off than on) who don't progress. I doubt many people who go to the gym regularly for years spin their wheels for years...they learn from their mistakes and grow. Anyway, thank you for an excellent video.
So if I'm saying I've seen it happen, quite a lot and you're saying you doubt it happens. You're accusing me of lying right? 😂
Good collection of thoughts there, Faz 👍
Thank you kindly
Great video Faz. I've developed the vast majority of my leg development from barbell squats, but I simply cannot do them anymore. I've found the pendulum squat gives me all the stimulus I need but without the knee pain .
Also agree re that point about Mike Israetel, he seems to be getting more and more pathetic with every passing day.
I had the chance to use an Atlantis pendulum squat at a local gym. That machine is one of the smoothest I've used yet (not too many machines of that pedigree around unfortunately). The force curve allows you to get pretty deep safely, and grind through lockout. 💪
Yeah Pendulums are superb lads. Great kit.
I like some select hack squats too like the Atlantis one
18:27 I couldn't agree more. It took a lot of honesty and self reflection to get here, but my effort is almost never a problem anymore. You just don't need intensifiers when everything else is solid. And if I do do them I don't even write it down most times 😂
I have watched few of your older vids and I must say you have the best lifting channel true zero bs and amazing knowledge. Yes noble nattys are cool for spreading natty word but they chase the algorithm hard and they are very young to give advice.
The word is spreading for sure
Such underrated information and channel ! Thank you Faz
The word is spreading
i adopt the same sort of training philosophy on just increasing poundages on the bar with good technique with reasonable rep ranges. I find training a lot more exciting this way instead of fluff and pump crap that I see in the gym all the time. Baffles me how people find that type of training exciting or meaningful in any way since there is nowhere to actually go.
Hopefully by the end of next year, I'll be repping out 5 plates on the stiff leg deadlift 🤘!
Get it done man 👊
Back to the Midlands roots the ‘DY’ routine
I thought the same thing when I saw the Isratel leg curl video.
Every rep is wayyy too fast to be near failure…he just needs help.
Great vid, boss.
One iron law of exercise is: you can work hard or you can work long, but you cannot do both. You can do an all-out sprint for 100 yards, but you cannot maintain the all-out speed for a mile. Effort, failure, and intensity are all subjective. We all believe ours is at a high level. Is it? I'll wager that we would all work harder with someone there pushing us than by pushing ourselves. The mindset to consistently push yourself through the pain if training solo is perhaps the biggest challenge.
Hopefully this one gets viral 🤠
Really really nice video, thanks!
Useful information as always 🔥
We are not old Faz, just seasoned.
Yes Sir 😀
Love the sweater! :D
I love this video 👍
Ah, I love dips but they always end up irritating my pec tendon after a certain point.
The only intensifiers I ever perform are partial reps for pulling movements. Definitely not needed but I do think they provide a little extra especially if you're still getting the majority of the rep.
Getting stronger is definitely the key to gain muscle but there was a significant period of time where I was so hyper focused on increasing the weight that I did weird things with my programming that just peaked my strength over and over. I seem to make more sustainable strength gains by doing three straight sets and using a double progression (for the primary movement). I'm way more patient now and the gains are way more consistent. I usually cap the exercises to two per session for a body part and no more than six sets.
Funny you mention dropping frequency down to once a week. I used to think that was the dumbest way to train but at this point I totally see why guys do it. Super sustainable and if you're strong enough and doing enough work you can 100% make progress. I stopped training chest twice a week to let my pec tendon heal and replaced that day with an overhead pressing/shoulder day and my chest pressing is only going up and the extra shoulder pressing is contributing to some more shoulder size.
Love hearing your thoughts on stuff Steve. Very much mirror my own personal experience.
Thank you. I just found your channel yesterday and started binge watching your videos. I have a question regarding effort and intensity. I understand that i should push a set as hard as i can. I am a new trainie in my late 30s who is now 10 month into barbell training. I did hurt my shoulder earlier this year (i think it was because of bad form on the bench but not sure) so i had to back off a little bit with the weights. In this phase i "learned" that i should alway leave at least one rep in the tank to make sure to not get hurt. I tought that this makes sense but i noticed that i can't push mentally as hard as i did before knowing thise "rule". So my question is, what are your oppinions on Reps in reserve? Maybe you already anwserd this question in another video but i haven't seen it at the moment.
So yeah I'd say with regards to injuries first of all, unless you were doing something super crazy on the Bench it's far more likely that the injury was a result of either poor load management or frequency. So it's important to recognise what the issue is, before attempting a solution and in my experience form is rarely the driving force but excessive weight, frequency with poor form is a recipe for disaster.
With that said RiR is fine and I use it quite extensively with advanced clients, however I generally don't promote that style of training to the general public as most of my audience are beginners/intermediate and would not benefit from that message. They need to continue to push harder.
Hope that helps.
@@Fazlifts Thank you very much. I understand. Excessive weight could be a factor. I did Starting Strength Novice Linear Progression and wanted to push trough the 3x5s. I already had noticed that my form went bad and still bumped the weights up every bench workout.
@@kayodoubleu3310 yeah that's a pretty familiar story mate. One of my clients has chronic knee issues because before he met me he did a routine which told him to add 5kg to the bar every week no matter what and it just ruined his knees. It's pretty messed up.
Great video
I dont like intensifiers. Dropsets and myoreps are really hard (i don't train with a partner). But they are useful when pressed for time! When i have more time. I don't use them.
We're on the same Dorian Yates Blood and Guts split 💪🏻😎
Yep! I tried doing a 5 way split but I just couldn't recover
@@Fazlifts I stopped my 5 days split 2 weeks ago because of that lol (my new job doesn't help)
This is great 💪
Long term goal: hammer curl the 100s with good form 💪
Haha nice 💪💪💪
Fads vs Faz 💪
Great messages Faz! So basically, as long as a person is making rep increases and/or more weight lifted with medium to high reps, in repeatable technically good form, there is no need/benefit to bump volume or frequency to gain muscle? So that might mean that an old Arthur Jones HIT full body program with 12 movements for 1 set, done 2-3 times a week could (for some people) be a solid training program?
Right exactly. If that particular routine allows you to make progress then that's proof that it's enough.
I'm glad you understood that because that really was the big gist of the conversation. Let's shift the focus away from volume, frequency and even intensity and back on to progress.
I'm not advocating for HIT here either in case anyone reading thinks I am. I'm just advocating for progress.
@@Fazlifts you relayed it perfectly. Btw, I wasn't referring to the type of HIT that rushes from exercise to exercise. That, I believe, is not very effective.
"Look at me... I'm fking yoked" 😂
Might be bro science but there’s definitely a difference in a look of muscle over time of some one who truly pushes themselves vs some one who has 5 RIR
You mention doing now 1 Top Set for each exercise, your previous PPL routine you mentioned aiming for 4-8 sets for an Intermediate, are you doing like 3-4 sets per body part as advanced then? Or you doing back off sets after top set that you count? Cheers
I'm doing around 3-4 sets yeah, but what I'm doing is of zero relevance to you. I spent 25 minutes discussing how to apply this to you, please focus on that part.
"using intensity-techniques to lengthen a set to mask lacking intesitiy in one set" i agree with this and see this in my own journey. starting my training my leg training consisted of a variety of squats and leg presses with drop sets. nowadays 12 years later i only can handel two sets of backsquats in the 12-15 rep range with the second set ~1 RIR. after that i´m roasted. not only my legs but also my nervouse system can´t simply handle another set with the same intensity. But i needed the experince in younger years. experince and doing errors and learning from this.
I have a question. you said that you think that advanced techniques actually keep someone from getting stronger and named rest-pause sets as one example. can you give other examples from which you think are useless?
If I'm understanding your question correctly, then I would say any technique which extends a given straight set has the potential to give you an 'out'. Such as forced reps, drop sets yadda yadda
Thank you
4-5 plate deadlift = bitch weight
RDL bros in shambles
Do you think straight sets with double progression still have any value? If I get 10,10,10 with the same weight I find myself being forced to hold back on the first set or 2 in order to hit the progression indicator, especially when rest periods are reasonable.
Sure it's training right, training works! 😀 As long as it allows you to progress in weight, it's a good thing. Many things fall under that blanket.
I made some statements about that style of training a few years back which I think were taken out of context. That was during the height of the brief period of time where powerbuilders were really rallying against RIR while at the same time promoting that style of straight sets across 😂 I was simply pointing out the contradiction, that actually they were working out with reps in reserve because if they were working to failure they wouldn't be able to repeat the performance.
I wasn't advocating for any approach there I was pointing out powerbuilder stupidity. Which is fun.
Excellent answer! Appreciate it dude 🔥 Keep killing it@@Fazlifts
I have been doing a three straight sets across, double progression for the past year and made a ton of progress after being stuck for quite some time. I'd recommend instead of keeping reps the same set to set (10, 10, 10) just take it one set at a time. Each set should be taken close to failure and if done correctly you'll have a drop off, something like 12, 9, 8. I think this is a better approach than pacing yourself and multiple reps in the tank.
I think the more you can hammer home that poundage progression in good form for med-high reps the better. Most people, including myself, need that reminder fairly often
Its kinda fascinating how close your advice is to jordan peters (tbjp crew), have u heard abt em? Whats your thoughts on their methods?
Pretty sure Faz has critiqued the top set back off set approach for everything. I think they both have the stance of relentlessly chasing down personal records albeit different methods of getting there.
@@sdavis7096but from what i have noticed, is that he is a fan of the approach if the volume of the back off sets could be modulated, I maybe wrong but wasn't he training like that for a while?
@@26_10ca video he done a while ago on top set back off set approach ruclips.net/video/ssWfUFIVvqY/видео.htmlsi=TZr_20eG4qDrn2Nn
Yeah usually when people make these kinds of observations they're doing it from a position of their own perception. So let's say you're familiar with TBJP and also RP. Well sure it's gonna look like Jordan is more aligned with my views.
Then you get a bit more experience and you see someone else might be more in line with my views
When you get a lot of experience you start to see similarities in all successful training routines and that's when it becomes easy to spot BS
10:21: Unless someone is a very advanced intermediate or an advanced trainer who has toiled at squats for a long period of time, I think this is too easy a cop out for many people, men especially. I can tell you from experience of over 20 years of training, both in "old school" and commercial gyms that the vast majority of men do not squat, never have and never will. There are two guys in my current gym, one who says he has been training for years but who trains like A Forever Beginner, and one, less than three months of training, post military ( and claiming he "wants to look like me". Yeah, right....) and both claim "squatting is bad for their knees". When questioned further they have no history of any knee injuries. IT IS LAZINESS. They would rather sit on a Central Park Bench Machine, Ala the Leg Press and press numbers of 45 pound plates with their toothpick quads, thinking they are impressing their audience.
Haha love it 😂
I like to use intensity techniques like rest pause to mix it up for fun, but I haven't really noticed any benefits past that.
Hey I have a question if I am feeling a pump in lower back and glutes during stiff leg deadlifts that’s good right should I be feeling it in hamstrings?
More than likely it doesn't matter, get more weight on the bar.
Yeah I agree low reps 6-10 are goated but I simply gotta go higher with arm stuff or the tendonitis rears its ugly head. Overhead extension variations, even curls, I gotta do like 10-20 but I can go heavy on compound presses and pulls. I saw a recent vid saying there's no point in going higher than 8 because of fatigue, and I agree that's a very good rep range, but my tendons gotta have some light movements. If I can go lighter on a movement I'll give it a higher rep range to progress in, and tbh I don't really care what my PR is for cable overhead extensions, for example.
14:30 Yeah I agree, I mention that briefly here
@@Fazlifts Your analogy with the friend group going drinking was spot on. I do wish my joints were a little more resilient for what I want to do but I've learned to adjust on the fly. For My knees have felt kind of bad lately so I squat a little more hip-dominantly, dropping Bulgarian Split Squats for Deficit Reverse Lunges and doing KAATSU Leg Extensions instead of Sissy Squats for the time being.
Yeah that's sensible.
I've also played around with keeping a rep or two in the tank and also moving a little slower. A few things I've done over the years.
If you're very careful with load management you'd be surprised at what you can cope with.
43 year old newb here. When people say "volume" is that the sum of weight you lifted? Ex. 3 sets of 10 at 100lbs = 3,000 pounds of volume. And then "intensity" is the percent of 1 Rep max you are working with?
Hi Jeff
Volume = The number of hard sets you perform.
Intensity = In the context of bodybuilding we're usually discussing RIR (reps in reserve) which is a measure of how difficult the set is
@@Fazlifts What program of yours should I try? 43 years old. 5'11" 175lbs-185lbs. 13%-15% body fat. Been lifting consistently since Jan of this year. 1 rep max Bench 265 Deadlift 315 Squat 285 Overhead Press 135. I also surf a lot so I count that as my cardio. Obviously I want to get stronger but be able to stay healthy enough to surf and lift "forever" haha
@@jeffilli1663 Nice numbers already dude
For you I'd say do the 3 day Wizard. You surf as well, so from my understanding that's a total body sport so the Wizard will train you full body on your training days. I think that'll work great
fazlifts.co.uk/products/the-wizard-full-body-heavy-light-medium-hypertrophy
@@Fazlifts Thank you sir! Consider it started. I'll keep you updated I appreciate your time.
PS love your content
Cheers
To me it seems muscle progression gets really slow because we eventually cap in the amount of quality sets we can do. The more quality sets within a session the less effective they become so to really maximize you’d need a 3 times a week frequency (again only once you’ve reached the point where it’s taking you months to progress off of less) which may or may not be practical
Yeah you know if that works for you as an advanced lifter then cool but in my experience advanced guys are typically not going to do well hitting it hard 3 x week.
For the algorithm
I lost the best part of a year spinning my wheels and not even able to add 1 rep to my sets.. Cut my volume in half and now 3 months later im lifting 10kg more each side for the same reps.. This "high volume" training philosophy made me spin my wheels for practically a year 😕
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👍👍👍
Should i leave a negative comment for views? 🤔
Damn 4 plates is birch weight? I'm still mastering 3 plates in 3x3
I'm sorry man I didn't mean to offend anyone with that.
That was more about me and my own personal standards.
I really fancy the ppl schedule, my first time on ppl actually, 2 working sets (top set + back off set if I happen to get just a few reps on the first set), but only adding weight when i can get 8+ with a weight - also I want to hone in my effort, I know how to push but I know I can improve and refine my "intensity"
Yeah intensity is definitely a skill. It can be improved over time if the mind is willing.
Solid information Faz
A lot of us get lost in the weeds when we hit a plateau...
*I'm curious how often do you schedule in a deload ?
So right now I need to figure it out based off the new schedule but just looking at my logs it seems to be looking like 6 weeks.
Thank you