Great video! Coming out of quarantine soon, I started researching what methods would be good to get my lifts back up quickly and came across clusters. Loved this vid and a few others you put out on the subject...looking forward to implementing your recommendations
Thank you for you wonderful video. Could you give an example of a 4 day per week split 'schedule' that I can follow with lower body focus on my booty. Many thanks
Good video, Also poliquin’s work was great. I enjoyed this mode of training and can get a lot of work done in a short period of time. You went over tempos, Movements and rest. I did a slight modified version of this so as an example: upper body push A1,A2,A3 Rest and then pairing with an upper body Pull A4,A5,A6 and repeat. So agonist and antagonist training. I found about 100/180 sec good rest between push/push. The lower the rep range the more sets I would do. Some times on lower if it was more quad dominant exercise I would pair it with a hamstring movement but singular. So A1 Front Squat, A2 Back Squat, A3 Heel elevated Squat rest A4 Hamstring curl variant and repeat. Just wondered on your thoughts with that?
I think based on your commend that you have a very good understanding of training and how to make your programs meet certain goals. Nice work! Thanks for commenting and for watching the video!
@@djgoon13 Yes, changing the rest periods will dramatically change the training effect ----- shorter rest means more metabolic stress, lower loads used, and less CNS activation. Higher loads means the opposite for all of those things. Both could be appropriate for hypertrophy purposes. All depends on the goal and the client!
Wow Coach Ryan this information is badass and something that i can immediately start playing around with to improve my training! It has stimulated a ton of thoughts for me already. How much play with the rep ranges would you suggest from what you stated? for example if in a hypertrophy/strength endurance phase where you wanted to maintain maximal strength would a 2, 10, 20 rep range work or would the fatigue created by the 10 and 20 reps decrease the weight you can do for 2 so much that it makes more sense to start with lower weight (5 reps)? How many sets per week of heavy weight is necessary to maintain strength while in a phase with another primary focus? Would you alternate body part focus throughout the week (ex quads like you showed on monday then on thursday hit hamstrings with box squats RDLs and lying hamstring curls) or hit quads on both? (similar with upper body i assume push/pull split) Keep this content coming, its awesome. As always i'm extremely grateful for your generosity in posting this content and answering questions!
HA! A bit too much to elaborate on in a youtube comment, but I will tell you that to figure this stuff out it's best to experiment and see what happens! Obviously keep things safe (I probably wouldn't do 2-10-20 --- but that's just me), but outside of that play with the variables and track how you respond!
@@vipar8500 I'll be 55 this January, as I get older I'm trying to find different training ideas. My pressing strength has the biggest hit. I'm hoping this helps. God bless.
He has coached more Olympic medalists than any strength coach in history. He was human and didn't get everything right, but he could develop champions like nobody else.
@@vipar8500 i don't think that training more Olympic athletes is a measure of how good a trainer someone is. I am interested in how is he different than some other trainer? What did he do differently? Why did Tyson come to him for training?
@@strahinja95 HA! You don't think the number of athletes that he has helped achieve an Olympic MEDAL is a good measure? There were MANY Olympians that gave him tremendous credit for their overall Olympic success. But he also had a genius mind. Speed reader, could memorize anything and was constantly learning and evolving. I'm not sure what metric you would use to evaluate a successful strength coach, but the number of successful athletes that gave him credit for their sporting results seems like a good metric to me.
Because Charles had ability to suck knowledge from everyone. Listen carefully and adapted to his needs. I had friend with whom I use to compete a lot. He became professor at Polish Sport Academy. He was leading specialist in the world for Eccentric Training at the time. Poliquin met him in Argentina were he was hired for the coaching staff. Learned a lot from him. The same was in the case of Ian Smith who came up with TUT concept. However Charles always gave credit to whomever learned from something. Never claiming that was his idea.
So basically bad public gym etiquette by using three piece of machine, unless you can use one machine/equipment to execute all three exercise. Fine if you’ve got a home gym.
It's only bad public gym etiquette if you're an asshole and don't let other people work in. I've done this many times and it's never been an issue. Read the room dude.
@@ryanfaehnle8493 … Sure read the room dude. Letting people work in is proper etiquette, as long as you’re still at the station. But when three machines are occupied by loaded weights, and no one is around, you’ve got gym members wondering if it’s still taken. Part of the problem at many gyms is simply people not re-racking their weights. On a serious note though, I don’t recall the details of your video but did you specify rest time by any chance. What if working in means your rest time gets completely altered, have that happened to you?
@@strawberryyogurt0 If you don't want to do the program, just don't do it man. Or modify it to make it work-able in your gym. I post free content to give people workout ideas, I'm not here to argue in the comments section.
@@ryanfaehnle8493 …. Correct - which is why I suggested using the same equipment/machine to execute three different movement/exercises. Front squat // back squat // rdl … Deadlift // below the knee rack pulls // rdl. I should have chosen my words better and said "easier to do at a home gym, a bit more challenging in a commercial gym setting when it’s crowded." For future references, please consider not using the phrase ‘Read the room dude’ (which is the only reason why I repeated the phrase).
@@strawberryyogurt0 For future reference, don't come onto a post and just sarcastically say "so basically bad public gym etiquette." Don't complain when your snarky energy is matched.
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This was awesome, never thought about breaking it up into a strength endurance phase for example.
Brilliant video Ryan! I'm sure Charles would be proud :)
Thank you Jonathan, that means a lot!
As usual, you always provide great info. Thanks, Brother.
Appreciate it Eddie! Hope you are well man!
Great video! Coming out of quarantine soon, I started researching what methods would be good to get my lifts back up quickly and came across clusters. Loved this vid and a few others you put out on the subject...looking forward to implementing your recommendations
Thank you for watching! Best of luck and take it smart coming out of quarantine!
VIPAR thanks bud! Will do, not going to rush anything. Health first! Be safe.
Thank you for you wonderful video. Could you give an example of a 4 day per week split 'schedule' that I can follow with lower body focus on my booty. Many thanks
Did you ever get a good split for this?
Did you ever get a good split for this?
Good video,
Also poliquin’s work was great.
I enjoyed this mode of training and can get a lot of work done in a short period of time.
You went over tempos, Movements and rest.
I did a slight modified version of this so as an example:
upper body push A1,A2,A3 Rest and then pairing with an upper body Pull A4,A5,A6 and repeat. So agonist and antagonist training. I found about 100/180 sec good rest between push/push. The lower the rep range the more sets I would do.
Some times on lower if it was more quad dominant exercise I would pair it with a hamstring movement but singular. So A1 Front Squat, A2 Back Squat, A3 Heel elevated Squat rest A4 Hamstring curl variant and repeat.
Just wondered on your thoughts with that?
I think based on your commend that you have a very good understanding of training and how to make your programs meet certain goals. Nice work! Thanks for commenting and for watching the video!
Give us an update bro. Been a few years :)
Thanks viper for this information
You're welcome! Thanks for watching!
Really good vídeo
Appreciate it!
very sharp!
Appreciate it!
@@vipar8500 is rest time affected when the training effect is changed?
@@djgoon13 Yes, changing the rest periods will dramatically change the training effect ----- shorter rest means more metabolic stress, lower loads used, and less CNS activation. Higher loads means the opposite for all of those things. Both could be appropriate for hypertrophy purposes. All depends on the goal and the client!
cardio steady state before or after this method?
Typically, cardio work is best done after weight training or done as a separate session if it's needed.
I can't ignore the 10 - 25- 50 ratio, that's F*ckd ....10 20 40!! Much better
It doesn't have to be perfectly double at all the steps. You can do 10-20-40 as well!
Wow Coach Ryan this information is badass and something that i can immediately start playing around with to improve my training! It has stimulated a ton of thoughts for me already.
How much play with the rep ranges would you suggest from what you stated? for example if in a hypertrophy/strength endurance phase where you wanted to maintain maximal strength would a 2, 10, 20 rep range work or would the fatigue created by the 10 and 20 reps decrease the weight you can do for 2 so much that it makes more sense to start with lower weight (5 reps)?
How many sets per week of heavy weight is necessary to maintain strength while in a phase with another primary focus?
Would you alternate body part focus throughout the week (ex quads like you showed on monday then on thursday hit hamstrings with box squats RDLs and lying hamstring curls) or hit quads on both? (similar with upper body i assume push/pull split)
Keep this content coming, its awesome. As always i'm extremely grateful for your generosity in posting this content and answering questions!
HA! A bit too much to elaborate on in a youtube comment, but I will tell you that to figure this stuff out it's best to experiment and see what happens! Obviously keep things safe (I probably wouldn't do 2-10-20 --- but that's just me), but outside of that play with the variables and track how you respond!
Will do! Thanks! @@vipar8500
❤️💪🏻
Great vid. How many sets of 6-12-25? Thanks
Depends on work capacity, training targets, and performance within the session. Most people will do between 2-5 rounds of the series.
@@vipar8500 Thank you! I tried it with arms today and I was humbled by how quickly I had to drop the weight.
@@gregtanner3161 You'll be amazed at how rapidly things improve as you repeat the workouts and then eat and recover! Keep smashing!
@@vipar8500 I'll be 55 this January, as I get older I'm trying to find different training ideas. My pressing strength has the biggest hit. I'm hoping this helps. God bless.
Why was Poliquin the best?
He has coached more Olympic medalists than any strength coach in history. He was human and didn't get everything right, but he could develop champions like nobody else.
@@vipar8500 i don't think that training more Olympic athletes is a measure of how good a trainer someone is. I am interested in how is he different than some other trainer? What did he do differently? Why did Tyson come to him for training?
@@strahinja95 HA! You don't think the number of athletes that he has helped achieve an Olympic MEDAL is a good measure? There were MANY Olympians that gave him tremendous credit for their overall Olympic success. But he also had a genius mind. Speed reader, could memorize anything and was constantly learning and evolving. I'm not sure what metric you would use to evaluate a successful strength coach, but the number of successful athletes that gave him credit for their sporting results seems like a good metric to me.
Because Charles had ability to suck knowledge from everyone. Listen carefully and adapted to his needs. I had friend with whom I use to compete a lot. He became professor at Polish Sport Academy. He was leading specialist in the world for Eccentric Training at the time. Poliquin met him in Argentina were he was hired for the coaching staff. Learned a lot from him. The same was in the case of Ian Smith who came up with TUT concept. However Charles always gave credit to whomever learned from something. Never claiming that was his idea.
So basically bad public gym etiquette by using three piece of machine, unless you can use one machine/equipment to execute all three exercise. Fine if you’ve got a home gym.
It's only bad public gym etiquette if you're an asshole and don't let other people work in. I've done this many times and it's never been an issue. Read the room dude.
@@ryanfaehnle8493 … Sure read the room dude. Letting people work in is proper etiquette, as long as you’re still at the station. But when three machines are occupied by loaded weights, and no one is around, you’ve got gym members wondering if it’s still taken. Part of the problem at many gyms is simply people not re-racking their weights.
On a serious note though, I don’t recall the details of your video but did you specify rest time by any chance. What if working in means your rest time gets completely altered, have that happened to you?
@@strawberryyogurt0 If you don't want to do the program, just don't do it man. Or modify it to make it work-able in your gym. I post free content to give people workout ideas, I'm not here to argue in the comments section.
@@ryanfaehnle8493 …. Correct - which is why I suggested using the same equipment/machine to execute three different movement/exercises. Front squat // back squat // rdl … Deadlift // below the knee rack pulls // rdl. I should have chosen my words better and said "easier to do at a home gym, a bit more challenging in a commercial gym setting when it’s crowded." For future references, please consider not using the phrase ‘Read the room dude’ (which is the only reason why I repeated the phrase).
@@strawberryyogurt0 For future reference, don't come onto a post and just sarcastically say "so basically bad public gym etiquette." Don't complain when your snarky energy is matched.