Smart Strength Training - Get Stronger & Never Get Overtrained Again
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- Опубликовано: 12 мар 2023
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The two most popular methods for strength training include 1. The perentage based method, and 2. The RPE-based method.
The percentage-based system will give us concrete numbers to follow, but can be problematic due to an unreliable 1RM, and the risk of overtraining.
The RPE-baed method in contrast allows for autoregulation of ones day-to-day fitness, but you may run the risk of missjudgement. In this video, we will go through a method of comining those to get the best out of both worlds. 
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Personally, I have 3 consecutive combat sport sessions per week, the best compromise that work for me is the 5/3/1 mma template, manages well volume, strength & accessories. I even add a customized 3rd day to full fill my weaknesses. Feel fresh, strong and athletic and ready to go for my evening sessions 💪
Something I've been doing since January this year is three single lifting sessions a week (single lifts being squat, deadlift, bench, upright row/standing press couplet, pull-down/bar press down couplet). I started at a base weight of 30 kg then use multiples of that as my "target" 3x5rm for the lifts (DL x5, Sq x4, Bnch x3, others x2). The lifts would be 1 rep each minute on the minute done as powerful as possible (the couplet lifts rotated every 30 seconds) for 10 sets (so 10 reps in 10 minutes). When I went through all five lifts over the five sessions (little under two weeks) I raised the base weight 1 kg to increase the "target" 3x5rm and repeated (so deadlift went from 150kg to 155kg for example).
Note I was already a strong lifter (had 1200 powerlifting score some 10 years prior) so that's why I didn't worry raising the numbers so fast. Once I got to base weight of 34 kg (around late February/early March), I added a set of sessions that would be using 80% the "target" 2 powerful reps each minute for 10 minutes then after those five session do the 1 rep/min for 10 minutes. So at 34 kg base weight my squat would be 110 kg for 2 rep x 10 min session and 135 kg for 1 rep x 10 min session. After those two sets of sessions I again raised the base weight 1 kg.
When I reached 37kg base weight (around May/June), I added another set of sessions that would be 3 reps/10 minutes at 65% the "target" 3x5rm. Again, each rep being powerful from set starting position (no bouncing, use full range of motion, don't game the lift with wide grips/stances). I added in 5mg creatine daily and 500mg caffeine pre-workout in May. I added a dumbbell row to the bench day (the db weights the base weight and I do each arm separately in the same minute as the bench). I'm now midway into the 39kg base weight and looking to modify things slightly again given I'm approaching my original 5rm from when I was younger.
Note that I'm almost 50 years old. Started off this year at 123 kg body weight (over 40% bf) and 172cm. I was a heavy drinker, but I quit drinking when I began this routine which helped greatly especially in weight loss. Lost 5kg within 2 months, and got down to 108 kg by August. While I have maintained 108 my waist size has decreased and my muscular size seems bigger. My movements also feel very powerful. Don't know if my results are repeatable but they feel like they should as I'm above average but not elite. Also, I'll add that I end each session with HIIT cardio (30 secs run/30 secs rest for 10 sets) on the treadmill using a speed that's based on my body weight (at 120 kg I did 9 kph speed while 108 kg I'm doing 13.2 kph).
1 as always ❤
man i am binging your channek, it has such educationak value, keep it up. And I would be very jnterested in striking only sports and how different the S&C would be
Can you make a video for hypertrophy perspective, I overtrain often and that makes me skip/shift my next session for the same week. It just messes up the whole week.
Have you ever read the work of Juan Badillo et al.? For me it is kind of an improvement to rpe system. The control of training is done via bar velocity, so in each and very rep you know where you at.
Keep up the good work.
5 by 5 @70% don't you think it will be too easy because we will have a lot of rir left ,I have heard training below rpe 6 does not help in gaining strength,Is it true ?
Wrong. 1-6 reps has the most strength gains. Make sure to do the lifts compound and with the intent of speed though
hi powertraining im so abd at this and its hard to follow cause im a retard could u make a vid for basketball players with a schedual or something please?