Trying to lose weight I found that every time I went into caloric deficit I simply coiuld not work at high % of my 1RM, so instead I dropped weight and upped reps and sets doing 5x10, 4x15 and 3x25 on volume days. Work done went up 20% easily and I put on 5 lbs of muscle while losing 2.5 lbs of fat in 1 month. CNS feels much recovered too.
What about adding sets each week while maintaining weight on bar? 5x2 week 1, 5x3 week, to etc. Then add weight on week 4 reduce sets back to 2 and repeat.
That's a good question and I would like to hear his response. I've been doing this for like 6 months and my 1 rm has not increased, but I am making progress. so I dont know.
As an older lifter (55), your other advice has been to be careful with volume ... and instead make sure that the intensity on lighter days doesn't drop too far. So bearing in mind that a "volume day" for me would be a lot lower volume than this ... still implement the principle of volume cycling, just with a different starting place? Looks like a great idea - thanks.
Using this approach, you'd only add 5 pounds to your 5x5 volume day every 3 weeks, so you'd go from 350 to 355 after 3 weeks of training, is that correct? Isn't this considered to be advanced programming as an intermediate should be able to make at least some progress every week instead of every 3 weeks? OR did I get this all wrong and you'd use your new intensity day PR, which you're doing every Friday, to calculate your new (hypothetical) 1RM and base your new 75% / 80% / 85% numbers off of that?
In your new HLM article you showed an example of volume cycling. If one were to apply that to an HL template could the same approach be used for the "light" day. For example 3x8@62.5%, 3x7@65%, 3x6@67.5% Repeat 2-3 times until you approach the testing date and continue the downward trend? Thank you sir.
After doing 2-3 cycles of this method what would be the preferable week to deload before a test? ( for doubles across) After the 85 or 80% week? Thank you sir. Maybe 80% 3x3?
Usually when I set someone up on an HLM program I aim for 4-5 sets on the heavy day, 2-3 sets on the light day, and 3-4 sets on the medium day. I may cycle the rep ranges on the heavy day from week to week and light day reps are usually held constant at 5, and medium day could be between 5-8 reps per set. It varies from program to program based on the individual. HLM is just an organizational template, not an actual program so it's hard to be very specific on a hypothetical.
Thank you a lot for your reply! When you say you 'may cycle the rep ranges...' when would this action be necessary? I have loads more questions but I won't keep you here, what is the best way to get your advice for my situation? Through the SS forum? Im trying to set up my HLM program for MMA and I'm very new to this programming jargon. Thanks again
I do custom program design here: www.andybaker.com/product/custom-program-design/ if you want something exact for your situation. If you want a general HLM program that you can customize to your needs then I'd recommend my Garage Gym Warrior Program: www.andybaker.com/product/garage-gym-warrior/ The GGW program works well with sports training
In 11.30 , if you compare the rest times of 2-3 min in 12x2 to the rest times of 5-8 min in 5x5, they are the same in the total rest period of the workout... Thus, how is the workout shorter and the stress is good enough while not changing the weight on the bar? If you shorten the rest times even more in 12x2 is it actually optimal for strength training?
When doing 12x2 I generally have people go much faster than 2-3 minutes. 2 mins is generally the max. Often it's 45-90 seconds worth of rest if someone is well conditioned. Also, factor in that 12x2 the average bar speed across the 24 total reps is much faster than a traditional 5x5 with the same load. There are pros and cons to both methods. The best way to learn about the differences is to just do it for yourself for a few months and see what happens.
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Currently running your GGW program. So far really enjoy using this method and not killing myself each session.
Glad to hear it Douglas. Keep us posted on the results!
Trying to lose weight I found that every time I went into caloric deficit I simply coiuld not work at high % of my 1RM, so instead I dropped weight and upped reps and sets doing 5x10, 4x15 and 3x25 on volume days. Work done went up 20% easily and I put on 5 lbs of muscle while losing 2.5 lbs of fat in 1 month. CNS feels much recovered too.
What about adding sets each week while maintaining weight on bar? 5x2 week 1, 5x3 week, to etc. Then add weight on week 4 reduce sets back to 2 and repeat.
Serpent King Sounds like a good idea. Look into MEV, MRV and MAV principles that Dr Mike Israetel talks about so you can structure it well
That's a good question and I would like to hear his response. I've been doing this for like 6 months and my 1 rm has not increased, but I am making progress. so I dont know.
As an older lifter (55), your other advice has been to be careful with volume ... and instead make sure that the intensity on lighter days doesn't drop too far. So bearing in mind that a "volume day" for me would be a lot lower volume than this ... still implement the principle of volume cycling, just with a different starting place? Looks like a great idea - thanks.
Slightly on another topic...Andy you mentioned in another video that belted squat equals stronger beltless squat is that the same for deadlifts?
Really like the new content. Especially the vids re programming.
Good vid! Keep them coming.
Using this approach, you'd only add 5 pounds to your 5x5 volume day every 3 weeks, so you'd go from 350 to 355 after 3 weeks of training, is that correct?
Isn't this considered to be advanced programming as an intermediate should be able to make at least some progress every week instead of every 3 weeks?
OR did I get this all wrong and you'd use your new intensity day PR, which you're doing every Friday, to calculate your new (hypothetical) 1RM and base your new 75% / 80% / 85% numbers off of that?
In your new HLM article you showed an example of volume cycling. If one were to apply that to an HL template could the same approach be used for the "light" day. For example 3x8@62.5%, 3x7@65%, 3x6@67.5% Repeat 2-3 times until you approach the testing date and continue the downward trend? Thank you sir.
Sure. As with any HLM program I write, the light and medium day sets, reps, and intensities are all based off what we'd be doing on the Heavy Day
After doing 2-3 cycles of this method what would be the preferable week to deload before a test? ( for doubles across) After the 85 or 80% week? Thank you sir. Maybe 80% 3x3?
So how would the sets and reps be for the medium and light days, if doing HLM? Just keep the same?
Usually when I set someone up on an HLM program I aim for 4-5 sets on the heavy day, 2-3 sets on the light day, and 3-4 sets on the medium day. I may cycle the rep ranges on the heavy day from week to week and light day reps are usually held constant at 5, and medium day could be between 5-8 reps per set. It varies from program to program based on the individual. HLM is just an organizational template, not an actual program so it's hard to be very specific on a hypothetical.
Thank you a lot for your reply! When you say you 'may cycle the rep ranges...' when would this action be necessary? I have loads more questions but I won't keep you here, what is the best way to get your advice for my situation? Through the SS forum? Im trying to set up my HLM program for MMA and I'm very new to this programming jargon. Thanks again
I do custom program design here: www.andybaker.com/product/custom-program-design/ if you want something exact for your situation. If you want a general HLM program that you can customize to your needs then I'd recommend my Garage Gym Warrior Program: www.andybaker.com/product/garage-gym-warrior/ The GGW program works well with sports training
I love learning...so many silly downloads silly programs...but theres something about these downloads..
In 11.30 , if you compare the rest times of 2-3 min in 12x2 to the rest times of 5-8 min in 5x5, they are the same in the total rest period of the workout... Thus, how is the workout shorter and the stress is good enough while not changing the weight on the bar? If you shorten the rest times even more in 12x2 is it actually optimal for strength training?
When doing 12x2 I generally have people go much faster than 2-3 minutes. 2 mins is generally the max. Often it's 45-90 seconds worth of rest if someone is well conditioned. Also, factor in that 12x2 the average bar speed across the 24 total reps is much faster than a traditional 5x5 with the same load. There are pros and cons to both methods. The best way to learn about the differences is to just do it for yourself for a few months and see what happens.
When did Andy get so damn jacked?
They always make 'em bigger in Texas!
CLEVER VERY CLEVER. SMART MAN GIVES APPLICABLE ADVICE. YEET
Andy “quasi” Baker
A left handed 0331? Nice.
Was mainly on the .50 so it didn't matter :-)