Thanks Andy. This series is so helpfull. I am now running out Starting Strength and I will gradyally change it to HLM type of programming. I am 31 and I feel Texas Method would just be too much for me.
Hey Andy, depending on the lift for the medium day have you ever ran a top set + back offs vs sets across? Like for inclines or CGBP. Anything wrong with trying that?
hello again Andy. i finished the garage gym warrior with great results. now I'm thinking to join your online coaching club. coukd you please inform me how it works? Is strength or hypertrophy orienting? thank you for your time.
Just head to www.AndyBaker.com and find the "Baker Barbell Club Online" option in the menu and sign up from there. Club members get TWO programs with membership (you choose which one you want to follow, but you receive both). One is "basic barbell" more purely strength oriented with some optional hypertrophy/assistance work and the other track is "powerbuilding" which is combo strength & hypertrophy/physique training. And then you get access to the Facebook Group where I am at daily to answer your questions, look at form videos, etc.
Andy ive been running the HLM for about 4 months. Ive been doing bill starrs PPST3 basic program to the T with zero customization. My problem is im @1×5 with the squat, 5×3 with the bench, and ×3 with deads. The program has boosted my squat and bench through the roof but i just cant seem to pull anything relatively significant (only able to pull in low 70%s). As soon as i got down to 5×1 with squats my deads just got bottomed out. Any advise?
Hi Andy, On Light and Medium exercises (4x5 medium and 3x5 on lights) these are straigth sets right ? And i wondering how to do warmup for these exercises ? They are not so taxing 1 to 2 warmup sets is ok or .... ?
Nice, could you give us some info on Training for VJ, maybe give us some insides on how you design programs for VJ. I loved your HLM Videos, keep up the content. Kind regards from Germany.
Yeah, here is the deal. Your vertical jump potential is largely determined by age, gender, strength, bodyweight, and most importantly GENETICS. So the reason that many sports teams like looking at the vertical is because it's NOT all that trainable. It's a great identifier of WHO this particular athlete is from a genetic standpoint. So if you have a 22 inch vertical you aren't going to get a 32 inch vertical. I don't care if you take your squat from 200 to 600. Power is basically "strength expressed quickly" and the "expressed quickly" part is largely genetic. The strength part is trainable so to the extent that vertical is improvable, it can best be improved via STRENGTH. Get your squat up in other words. Other than that, it helps to be male and in your 20s. Vertical will decline in your 30s. Can't do much about age and gender. If you are fat, getting a better body comp will help some. But small and skinny isn't really the answer because you may not have enough horsepower. Hope that helps
When you base your back offs on your heaviest 5rm, does the back off weight stay the same for a 3 week rep cycle on your heavy day until you reestablish your 5rm or can you add 5lbs a week (same for medium day as well?) Thank you sir!
Either, based on feel. The main thing for back off work is that you should not miss weights. It should be a challenge, but don't miss. For instance, if you Squat 405x5 as your top set, then back off 20 lbs (~5%) and do 3x5x385 as back off. If fairly easy then it's no problem to go like 3x5x390 the next week and 3x5x395 the following week. If you need to occasionally recycle your back offs that is fine. Just get the volume in and make sure that OVER TIME the weights are moving up
Thank you sir I really appreciate the responses, it means a lot. I've learned so much from you and your content and my strength has increased drastically on your HLM programming over the past several months!!
Thank you so much for these videos. This is the crown of programming.
Great "trilogy" about the HLM system what is a very good tool for strength athletes. I'm looking forward to your next video 👍
Thanks Andy. This series is so helpfull. I am now running out Starting Strength and I will gradyally change it to HLM type of programming. I am 31 and I feel Texas Method would just be too much for me.
Hey Andy, depending on the lift for the medium day have you ever ran a top set + back offs vs sets across? Like for inclines or CGBP. Anything wrong with trying that?
Nothing wrong with that. I usually do sets across, but it doesn't have to be that way
Thanks for the reply sir!
Hi Andy!
Can you name a good 3-day per week hypertrophy program for a person who has 60-90 min per workout?
hello again Andy. i finished the garage gym warrior with great results. now I'm thinking to join your online coaching club. coukd you please inform me how it works? Is strength or hypertrophy orienting? thank you for your time.
Just head to www.AndyBaker.com and find the "Baker Barbell Club Online" option in the menu and sign up from there. Club members get TWO programs with membership (you choose which one you want to follow, but you receive both). One is "basic barbell" more purely strength oriented with some optional hypertrophy/assistance work and the other track is "powerbuilding" which is combo strength & hypertrophy/physique training. And then you get access to the Facebook Group where I am at daily to answer your questions, look at form videos, etc.
Andy Baker awesome thanjs
Andy ive been running the HLM for about 4 months. Ive been doing bill starrs PPST3 basic program to the T with zero customization. My problem is im @1×5 with the squat, 5×3 with the bench, and ×3 with deads. The program has boosted my squat and bench through the roof but i just cant seem to pull anything relatively significant (only able to pull in low 70%s). As soon as i got down to 5×1 with squats my deads just got bottomed out. Any advise?
Hi Andy,
On Light and Medium exercises (4x5 medium and 3x5 on lights) these are straigth sets right ? And i wondering how to do warmup for these exercises ? They are not so taxing 1 to 2 warmup sets is ok or .... ?
See my video for how to warm up. And yes, most of the time I program this type of thing for sets across although ascending sets can also work
Hey Andy have you ever trained someone with a focus on Vertical Jump ?
Sure have, why, what's up?
Nice, could you give us some info on Training for VJ, maybe give us some insides on how you design programs for VJ.
I loved your HLM Videos, keep up the content.
Kind regards from Germany.
Yeah, here is the deal. Your vertical jump potential is largely determined by age, gender, strength, bodyweight, and most importantly GENETICS. So the reason that many sports teams like looking at the vertical is because it's NOT all that trainable. It's a great identifier of WHO this particular athlete is from a genetic standpoint. So if you have a 22 inch vertical you aren't going to get a 32 inch vertical. I don't care if you take your squat from 200 to 600. Power is basically "strength expressed quickly" and the "expressed quickly" part is largely genetic. The strength part is trainable so to the extent that vertical is improvable, it can best be improved via STRENGTH. Get your squat up in other words. Other than that, it helps to be male and in your 20s. Vertical will decline in your 30s. Can't do much about age and gender. If you are fat, getting a better body comp will help some. But small and skinny isn't really the answer because you may not have enough horsepower. Hope that helps
When you base your back offs on your heaviest 5rm, does the back off weight stay the same for a 3 week rep cycle on your heavy day until you reestablish your 5rm or can you add 5lbs a week (same for medium day as well?) Thank you sir!
Either, based on feel. The main thing for back off work is that you should not miss weights. It should be a challenge, but don't miss. For instance, if you Squat 405x5 as your top set, then back off 20 lbs (~5%) and do 3x5x385 as back off. If fairly easy then it's no problem to go like 3x5x390 the next week and 3x5x395 the following week. If you need to occasionally recycle your back offs that is fine. Just get the volume in and make sure that OVER TIME the weights are moving up
Thank you sir I really appreciate the responses, it means a lot. I've learned so much from you and your content and my strength has increased drastically on your HLM programming over the past several months!!