That rocket analogy was golden. I've always tested my rocket for flight before I even got it all assembled and always wondered why it crashed and burned. Honestly something I don't think I will ever forget now.
I maxed out almost every two weeks on all of my lifts for a whole year and i made absolutely no gains and now my elbows and knees crack. Train smarter guys not harder.
At my peak, I used the prilepin chart to Max with every several weeks. Got strong as hell, but didn't wrap my joints. Ended up getting tendonitis in my knee. Make sure you support your joints when getting super heavy. I'd rather look like a pussy, than have a fucked up knee for a year
Great video, and makes total sense. Awesome to hear from someone with WAY more experience than me. I'll lower my chance of injury every chance I get. I don't test 1RM very often, but it's nice to hear from an expert how to think about it.
Awesome piece. Great insight with the AMRAP as opposed to heavy single. I think another downside to frequent maxing: it could engrain minor/ or major bad habits. Grinding out a max can be absolutely necessary in the peaking phase like Dr. Mike said. However, if someone maxes frequently and makes their lifts, they may start to normalize some unsafe positions in the lift. Which could lead to strengthening weak points, or injury. Chad and Montana hammered a lot of good info into my head about positioning whether it be in Squat school videos or on The JuggLife Podcast.
1rm doesn't necessarily have to be a grinder, it can be close enough to get the information you're looking for without having to go 110% and form breaking
Best advice I've seen ever, for testing strength at the right phases-times...... Constantly training hard eventually leads to overtraining, stalling and worse- losing strength.... Following this advice with the odd deload, you will progress the most without hitting many plateaus....And if you do stall, it would unlikely be because your training like this....In my opinion anyway 👍👌
I love this video! This is the exact topic I've been working on for, like, 3 years now? I am trying to gauge my progress and develop a mathematical model for how training variables influence it (I'm a physicist). The problem is, that such a model requires a lot of data to actually work reliably, so ideally I would need to have a RM-test every week or so. Of course that doesn't make sense and I have already implemented some of the advice in the video, i.e. I take a 5-8 RM-tests, about every 1-2 months. However, in one aspect I actually have a different implementation than what you recommend in the video: I do my RM-testing AFTER the deload instead of before the deload. I feel that otherwise the RM depends too much on my current fatigue (and how I programmed the overreaching) instead of really gauging my progress. Did you also make that experience? And if yes, did you find a way around it? It would really mean a lot to me if you could give me some insight on you experience on this, as it is something that I spent a lot of time thinking about! Thanks man!
hmm, I'm currently running madcow... and I push a new 3/5rm every week, I don't understand how programming works enough to understand how I should be doing this... does this mean when you add more volume you work less harder intensity wise? I mean, obviously yes, but if you're not pushing every session how can you adapt? is this sub optimal training? if so, Iv got alot more reading to do
The end of this video got my immediate like, I feel like he was talking directly to me when he was talking about having to max out during hypertrophy stage!! LOL, id love to have the opportunity for you guys to work with me and see how strong i could be. World Records...
Dr. what about wendler? I supplement my weightlifting with wendler powerlifting. I reach the end of a micro cycle every 10 days roughly about where that 5, 3, "1" comes up. is that different from what your referring to?
If I was doing 3x6 squats, should I be aiming to hit a new 6RM every week (a set all out effort and maybe failure)? I understand not 1RM testing often, but a 6RM is 85% of a 1RM, is this still too intense? I have been reading into programs, like 5/3/1, where they often don't ever go above 90% for a rep range. I always try and hit a set that I cannot finish every week, is this wrong?
Going to failure every week is typically going to be too much accumulated fatigued for anyone past the beginner stage. A simple strategy would be something like week 1-6rm at 8rpe (feeling like you could do 8 reps), week 2-6rm at 9rpe (feel like you could do 7 reps). Week 3-6rm at 10rpe (go for new PR)
I think it kind of depends on how you describe 1rm testing. You see so many lifters like Brett Gibbs, John Haack and Mike Tuscherer for example working up to an heavy single @rpe 8.5 and afterwards getting also their volume in. Those singles won't contribute much to fatigue but will keep you prepped for the heavier weights. But for a true 1rm with all the hype I get what you are saying.
great vid! question for you, lets say an olympic lifter is currently in a peaking phase, does it make sense to do high rep body building exercises (presses, rows, etc.) at the end of a workout to try to build mass while in a peaking phase?
Question I've had for awhile. With powerlifters, frequently you'll see them working up to a max single for the given day, usually kept around an RPE 8 (from what i'm' told) and after this theyll drop down and hit their perscribed volume sets. Are you an fan of this? I prefer working up to a max set and then dropping the weight a tad after, but it usually correspondes to whatever phase im in ie... max set of 10
I agree shouldn't do it all the time, but I do it every 2 weeks and have for the past 10 years. I disagree monthly is too frequently and have similar credentials and experience as you. If you do 1rm training, no one says you are done then. Can always do something like cardio after. Or just not eat as many calories that day.
what about RTS style training From what i see in autoregulated/RPE training they work up to a top single @8 or @9 (basically submax or max however they feel like it) then do back offs at whatever RPE
how do u restart a program after a deload? ive heard to drop numbers 10% and start again but what are the multiple ways. for a person transitioning into advanced stage too, would they drop more or something?
JaayProdiJaay what's advanced stage? A deload is a week or maybe two, it sounds like you're talking about an extended period of no training. A proper deload wouldn't require numbers to be dropped.
+Juggernaut Training Systems advanced stage im mean having 650,405,700 numbers @230. And I guess I meant to say stall instead of deload. If u stall how do u get back to progressing
How about new doubles every week, once. I add 5 pounds a week in last set, shoot for a double. Once I can't double I back off and increase volume in previous sets until I am refreshed. A month or so.
im a beginner and every time I hit a pr (wich is like every month) I can do it again I never faile a lift if I did it once already thats why I try to go for PR´s as often as possible
4days ago for the first time i tested my deadlift max. It was fantastic, felts so good... i hade the Brilliant idea to repeat my max last night... the barbell destroyed me, bearly even moved it from the ground.... i was like... thats so much heavier than before
I prefer to test my base strength by utilizing a set weight, for a certain rep range say 8-15 on a given exercise. Say for bench, I want to see where my base is at, so I will do a set of 8+ reps with 275 or higher. I know that this will set me up with 350+ or more in my bench at meet time and puts me at a good place to increase some muscle mass at the same time. Ideally before I get started on a meet cycle, I will have wanted to get that 275 as close to 15 reps in one set as possible. Until I get that 15 in one set I typically will have to do set volume training as such 275x1x6, 275x1x5, 275x1x3, 275x1x1. Each week I want to try and add a rep to that first set and so on. It worked for me in the past. It is worth a shot. This way the pressure is only on the amount of reps versus the amount of weight.
I think it safe to say he certainly would. My understanding is that even on the bulgarian team alot of guys got burnt out training like that. For the ones that could handle it, it worked, but they are the exception I think.
One of John Broz programs has you maxing everyday, but more of a session max instead of a true 1RM.... Coach Thibaudeau has a strength circuit program where you do 5/4/3/2/1 5x a week, and add weight each week or die trying... But again, the sets b4 the last set of 1 builds fatigue so it's more of a session max instead of a true 1rm... I'm currently on the 5/4/3/2/1 setup at 40yr old and loving it... If my antique ass can do it without injuring himself, why cant a guy in his 20s? If you don't go to the point where form goes to shit, maxing often is fine as long as you do it intelligently....
I tested my 1rm in 2013 at 80kg, I pulled 140kg. I tested again in 2016, at 95kg I pulled 220kg. Not interested in testing again until 2019ish, outside of competition.
it's great to communicate knowledge but it's greater to include citation of published research. would love to look into what Doc is saying a little deeper
I do my training off of daily max for a movement. I work up to a 8or9 rpe with the movement and work off of percentages. I never work up to a balls out 10/10 max.
I mostly work with a volume progression within certain intensity ranges. E.g. I might hit 3x6 and after that do a daily max that's RPE 8-9. It barely causes any fatigue, but I can feel the progression better and my CNN fires better.
I mostly use the daily max to guage the weight I'm using for the day. I'm terrible at doing rpe for reps. Squat days I'll do something like this: Squat/variation to a Daily max, 1x1 90% 3x3 80% and 5x6 70%, then accessory work. I've added about 60lbs to my squat in about 9 months and it's been steady.
konstantinos dimitriadis Probably an injection reaction, although, when I inject delts, it will swell, as a strand of fiberd from top of delt to bottom, not like his which appears to be a lump.
This degree of lateral delt development is hard to believe. My gut keeps telling me they are fake, padded or something. And I would believe it too if he had a shirt on.
That rocket analogy was golden. I've always tested my rocket for flight before I even got it all assembled and always wondered why it crashed and burned. Honestly something I don't think I will ever forget now.
could listen to this guy for hours
churde i have been and cant stop. Send help
Mike is the G.O.A.T
I maxed out almost every two weeks on all of my lifts for a whole year and i made absolutely no gains and now my elbows and knees crack. Train smarter guys not harder.
Agreed and with that I'll add AMRAPs are the best way to injure yourself.
Ital Strength Train smarter so you can train harder*
Power Braz that's definitely the better way to phrase it
@Robert Reid I feel the same I get almost nothing out of reps lifting heavy af is the only way I make progress
At my peak, I used the prilepin chart to Max with every several weeks. Got strong as hell, but didn't wrap my joints. Ended up getting tendonitis in my knee. Make sure you support your joints when getting super heavy. I'd rather look like a pussy, than have a fucked up knee for a year
Great video, and makes total sense. Awesome to hear from someone with WAY more experience than me. I'll lower my chance of injury every chance I get. I don't test 1RM very often, but it's nice to hear from an expert how to think about it.
Awesome piece. Great insight with the AMRAP as opposed to heavy single.
I think another downside to frequent maxing: it could engrain minor/ or major bad habits. Grinding out a max can be absolutely necessary in the peaking phase like Dr. Mike said. However, if someone maxes frequently and makes their lifts, they may start to normalize some unsafe positions in the lift. Which could lead to strengthening weak points, or injury. Chad and Montana hammered a lot of good info into my head about positioning whether it be in Squat school videos or on The JuggLife Podcast.
1rm doesn't necessarily have to be a grinder, it can be close enough to get the information you're looking for without having to go 110% and form breaking
Glad I found this channel. This is pure gold!
Ah it is so nice to hear someone talk rationally and with some common sense about training. Good content!
This is a phenomenal video
Best advice I've seen ever, for testing strength at the right phases-times...... Constantly training hard eventually leads to overtraining, stalling and worse- losing strength.... Following this advice with the odd deload, you will progress the most without hitting many plateaus....And if you do stall, it would unlikely be because your training like this....In my opinion anyway 👍👌
When I grow up I want to be jacked and smart like Dr Mike.
I’m just like dr mike. Except I’m not jacked nor smart. I’m not even handsome
What a great and valueable video!
I love this video! This is the exact topic I've been working on for, like, 3 years now? I am trying to gauge my progress and develop a mathematical model for how training variables influence it (I'm a physicist). The problem is, that such a model requires a lot of data to actually work reliably, so ideally I would need to have a RM-test every week or so. Of course that doesn't make sense and I have already implemented some of the advice in the video, i.e. I take a 5-8 RM-tests, about every 1-2 months. However, in one aspect I actually have a different implementation than what you recommend in the video: I do my RM-testing AFTER the deload instead of before the deload. I feel that otherwise the RM depends too much on my current fatigue (and how I programmed the overreaching) instead of really gauging my progress. Did you also make that experience? And if yes, did you find a way around it? It would really mean a lot to me if you could give me some insight on you experience on this, as it is something that I spent a lot of time thinking about! Thanks man!
hmm, I'm currently running madcow... and I push a new 3/5rm every week, I don't understand how programming works enough to understand how I should be doing this... does this mean when you add more volume you work less harder intensity wise? I mean, obviously yes, but if you're not pushing every session how can you adapt? is this sub optimal training? if so, Iv got alot more reading to do
Thank you
The end of this video got my immediate like, I feel like he was talking directly to me when he was talking about having to max out during hypertrophy stage!! LOL, id love to have the opportunity for you guys to work with me and see how strong i could be. World Records...
Mike is awesome ! Huge inspiration !
The ratio of likes to dislikes is actually insane. Fantastic advice.
very engaging and interesting speaker!
Dr. what about wendler? I supplement my weightlifting with wendler powerlifting. I reach the end of a micro cycle every 10 days roughly about where that 5, 3, "1" comes up. is that different from what your referring to?
So how often should i do it? Every month? 2 months?? A year ? What would be ideal
What about doing a 1RM of 200lbs vs doing a 3RM, of say 180lbs to failure? Is that as bad?
It's wiser to aim to increase your 3 rep max. 1 rep maxing is a no-no.
If I was doing 3x6 squats, should I be aiming to hit a new 6RM every week (a set all out effort and maybe failure)? I understand not 1RM testing often, but a 6RM is 85% of a 1RM, is this still too intense? I have been reading into programs, like 5/3/1, where they often don't ever go above 90% for a rep range. I always try and hit a set that I cannot finish every week, is this wrong?
Going to failure every week is typically going to be too much accumulated fatigued for anyone past the beginner stage. A simple strategy would be something like week 1-6rm at 8rpe (feeling like you could do 8 reps), week 2-6rm at 9rpe (feel like you could do 7 reps). Week 3-6rm at 10rpe (go for new PR)
This should help understand more: ruclips.net/video/gqF8EoDMSGo/видео.html
Does this include the Bulgarian Method? Which is maxing out basically every day
stormp ruclips.net/video/rL5XEqyEGpU/видео.html
Hello, Sir! Can you tell me please where can I find you for a discussion? Thank you!
top quality stuff as usual
This guy's great really gets into what he's talking about.
Very small hands freaking me out
Jon Bateman can't unsee
😂😂😂😂😂😂I know
lol I hadn't noticed that before. Now that I did notice it, I can't concentrate on anything else lol 😂
What about doing 1rm to keep your percentages relevant
I think it kind of depends on how you describe 1rm testing. You see so many lifters like Brett Gibbs, John Haack and Mike Tuscherer for example working up to an heavy single @rpe 8.5 and afterwards getting also their volume in. Those singles won't contribute much to fatigue but will keep you prepped for the heavier weights. But for a true 1rm with all the hype I get what you are saying.
great vid! question for you,
lets say an olympic lifter is currently in a peaking phase, does it make sense to do high rep body building exercises (presses, rows, etc.) at the end of a workout to try to build mass while in a peaking phase?
Eric fucking BUGENHAGEN baby!
Question I've had for awhile. With powerlifters, frequently you'll see them working up to a max single for the given day, usually kept around an RPE 8 (from what i'm' told) and after this theyll drop down and hit their perscribed volume sets. Are you an fan of this? I prefer working up to a max set and then dropping the weight a tad after, but it usually correspondes to whatever phase im in ie... max set of 10
Try a big single at 90%+ then drop down to about 75% and get busy with 3 sets of reps.
I agree shouldn't do it all the time, but I do it every 2 weeks and have for the past 10 years. I disagree monthly is too frequently and have similar credentials and experience as you.
If you do 1rm training, no one says you are done then. Can always do something like cardio after. Or just not eat as many calories that day.
Dr.Mike iamshshaj here 😂
I love his videos on here
what about RTS style training From what i see in autoregulated/RPE training they work up to a top single @8 or @9 (basically submax or max however they feel like it) then do back offs at whatever RPE
@8 is not close to as taxing as a @10 and great for practice and it really helps with recovery from singles in my experience. (CNS wise)
What about MAX OUT FRIDAY? I see lots of places doing this weekly. It is only videos and they don't state what stage of training they are in.
What do you think about full body training and what do you recommande ?
how do u restart a program after a deload? ive heard to drop numbers 10% and start again but what are the multiple ways. for a person transitioning into advanced stage too, would they drop more or something?
JaayProdiJaay what's advanced stage? A deload is a week or maybe two, it sounds like you're talking about an extended period of no training. A proper deload wouldn't require numbers to be dropped.
+Juggernaut Training Systems advanced stage im mean having 650,405,700 numbers @230. And I guess I meant to say stall instead of deload. If u stall how do u get back to progressing
This is probably the best video in tge world...
This is exactly like the "KIZEN Infinite off-season" program if anyone wants to train the AMRAP way like he said!
How about new doubles every week, once. I add 5 pounds a week in last set, shoot for a double. Once I can't double I back off and increase volume in previous sets until I am refreshed. A month or so.
im a beginner and every time I hit a pr (wich is like every month) I can do it again I never faile a lift if I did it once already thats why I try to go for PR´s as often as possible
This was so needed.
8:15 that's so true 😂
Real LOL XD
4days ago for the first time i tested my deadlift max. It was fantastic, felts so good... i hade the Brilliant idea to repeat my max last night... the barbell destroyed me, bearly even moved it from the ground.... i was like... thats so much heavier than before
I prefer to test my base strength by utilizing a set weight, for a certain rep range say 8-15 on a given exercise. Say for bench, I want to see where my base is at, so I will do a set of 8+ reps with 275 or higher. I know that this will set me up with 350+ or more in my bench at meet time and puts me at a good place to increase some muscle mass at the same time. Ideally before I get started on a meet cycle, I will have wanted to get that 275 as close to 15 reps in one set as possible. Until I get that 15 in one set I typically will have to do set volume training as such 275x1x6, 275x1x5, 275x1x3, 275x1x1. Each week I want to try and add a rep to that first set and so on. It worked for me in the past. It is worth a shot. This way the pressure is only on the amount of reps versus the amount of weight.
If you're doing sets of 15 reps you're crazy or a masochist. Singles for deads, triples for squats, bit higher for bench.
Whats happened to his right shoulder?
hypertrophy
That’s why I am scrolling rn
What’s wrong with it
7:23 wtf! lololol well said
'You're gonna die'....hahahahahahaha
So you disagree with the Bulgarian method for weightlifters?
I think it safe to say he certainly would. My understanding is that even on the bulgarian team alot of guys got burnt out training like that. For the ones that could handle it, it worked, but they are the exception I think.
To work in the real world is the only thing that matters for success, a study doesn't change anything.
ALL LIFTERS SHOULD HEAR THIS
What about training to failure at every lift every day.
Bulgarian training style you max out on daily baisks so it's can be effective
One of John Broz programs has you maxing everyday, but more of a session max instead of a true 1RM.... Coach Thibaudeau has a strength circuit program where you do 5/4/3/2/1 5x a week, and add weight each week or die trying... But again, the sets b4 the last set of 1 builds fatigue so it's more of a session max instead of a true 1rm... I'm currently on the 5/4/3/2/1 setup at 40yr old and loving it... If my antique ass can do it without injuring himself, why cant a guy in his 20s? If you don't go to the point where form goes to shit, maxing often is fine as long as you do it intelligently....
I tested my 1rm in 2013 at 80kg, I pulled 140kg.
I tested again in 2016, at 95kg I pulled 220kg.
Not interested in testing again until 2019ish, outside of competition.
WifeOfSneaky U a strong woman holyy shit
I should qualify.. my wife and I just use the same youtube accounts and gaming names.. I forget to mention I am a dude when I write comments hahaha
I learned this the hard way lol. Too much testing and you get weaker
it's great to communicate knowledge but it's greater to include citation of published research. would love to look into what Doc is saying a little deeper
Vin Jacob agree
#TrustTheProcess. Embiid would approve
I've heard if you post a reply early enough that Chad will reply to you. I wonder if it's true?
Joseph L no sadly, he will reply if you argue something dumb
Cringe
Whats up?
Feel bad now tbh
I do my training off of daily max for a movement. I work up to a 8or9 rpe with the movement and work off of percentages. I never work up to a balls out 10/10 max.
I mostly work with a volume progression within certain intensity ranges. E.g. I might hit 3x6 and after that do a daily max that's RPE 8-9. It barely causes any fatigue, but I can feel the progression better and my CNN fires better.
I mostly use the daily max to guage the weight I'm using for the day. I'm terrible at doing rpe for reps.
Squat days I'll do something like this: Squat/variation to a Daily max, 1x1 90% 3x3 80% and 5x6 70%, then accessory work.
I've added about 60lbs to my squat in about 9 months and it's been steady.
Tony Sudol I've messed with GreySkull LP's heavy single but I keep it at like 90% of my max
i cant afford your programs.
Google "powerliftingtowin juggernaut method," there's a spreadsheet on the site with the most basic program for free
Watch all the videos...they basically give the programming out for free
Phlegm Atic What Ernesto said. You can use all the information from their videos to create your own program. Much more valuable that way.
Eric b does it almost everyday
what's wrong with his right deltoid?
konstantinos dimitriadis
Probably an injection reaction, although, when I inject delts, it will swell, as a strand of fiberd from top of delt to bottom, not like his which appears to be a lump.
tell your friend Chad that I have $1000 bucks that say's I can take him at Indian leg wrestling ;)
This degree of lateral delt development is hard to believe. My gut keeps telling me they are fake, padded or something. And I would believe it too if he had a shirt on.
it's his skeletal structure.
Looking like a thumb.
Great info, but this guy sounds like Nardwuar