Why You're Stronger Than You Think
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- Опубликовано: 18 дек 2022
- Learn how to reveal your actual strength using smart training programming.
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Waking up your nervous system is so important to lifting heavy things. You don't realize how much strength you have in you until you push yourself past your limits.
I see this the most with leg extensions. They hurt like shit so sometimes i can max out the machine easily for a warmup, however on days where i am tired i struggle to even 1rpm it
@@nazfx2648 "machine"
@@princerak8881 calling machines machines is a normal thing
@@Beefn who tf uses machines
@@princerak8881 bruh what
cluster sets, wave sets, titan sets, alpha gundam sets, lets keep up the creativity
lmao
Don't you dare forgetting the Kame-Hame-Ha sets.
Alpha Gundam sets!!! I love Gundam!! Very clever comment...it made me laugh and smile which helped me feel less stressed. Thank you for sharing your gift of humor :)
Those deathscythe hell sets will get you! 😈
Enigma sets
Would love to see you cover hip weakness, core weakness, tightness and unbalance.
I’ve found that having those issues severely limits my strength, especially on squats, deadlifts, dumbbell rows, etc.
Noted
@@coacheugeneteo I would also love to see a video about the comment above thats a great topic. For me I got my hips shooting up on a deadlift the moment it gets heavier - its like I forget that leg drive exists... :(
I have a very bad left hip, and a VERY bad lower back so this would be a godsend for me as well.
An interesting and unique approach to getting stronger without necessarily getting bigger. Definitely something I will be trying out in my next free training blocks thanks Eugene!
This was great, really informative and clear
Glad you think so!
What the crossover
Cross Fit Dad? What are you doing here?
ROOOODNEEEEYYYY
Wait a sec
skeptical on wave loading, makes no sense to magically lift more weight when carrying signifcantly more fatigue 💀
this is perfectly what i needed! i train an acrobatic sport where the more strength you have and less you weigh, the better you'll perform, and i hit a plateau with strength, so i've been hitting the gym a lot more recently, but all the easily available info online is for how to build bulk, or at best, strength and bulk, so with very little actual gym experience, planning workouts on my own has been hard. thank you!
Great stuff, I love the option of focusing on strength rather than size, if that's something you're prioritizing atm.
Top tier toilet content. Walked out of the bathroom with knowledge and legs didn’t fall asleep
Literally me right now
😆🤝
Thanks for the great info, I will implement it on the next workout.
While I mainly bodybuild, I try to squeeze powerlifting sets, because as you mention, training your nervous system is a big deal even if you go for high reps. Activating as much muscle fibers as possible while being able to concentrate on high reps is truly beneficial.
8 months into BJJ, muscle mass is taxing on endurance I’ll be starting this next week. Very excited! Thank you🙏🏼
Last year I programmed my workouts with a 5*5 system and it worked wonders for me to get used to moving heavier weights. Now I do a little bit of both. Whenever I'm stuck with a certain weight, I play with the rep/set range as well as the tempo. It usually gets me out of that plateau.
Thank u so much.Will apply on my zercher deadlift pr.
Love the new format of these videos sir. I love the 5x5 approach with the rest intervals. Thanks very much for the info.
Glad you like them!
Exactly what I want to do - gain strength not weight. First channel I have seen where it is discussed, so thanks. Will consider what you've said here and look into it further.
Just ran into cluster sets for the first time on my program this morning, good timing with this video coach lol
Enjoyed the video brother.
Took weightlifting 4 years in school - 150lbs going to competition with only muscle & fitness and bro knowledge.
GenX…coach gave a schedule and you either made it, got hurt or not.
50 now, trying to get my 300lb bench and finally getting a better understanding of why I lucked out in being able to grow fast and compete. 😜
Rocking that polyphia T, holy hell big respect lmao.
Amazing video and even better taste in tunes!
So much information in such a short video, i love it
Hello Eugene, I want to thank you! I found your channel just a couple a days ago and i have been binge watching tons of your videos! Very entertaining videos that are packed with useful information that I will apply to my own workout routine ASAP! You are a great teacher, wish you all the best from Sweden!
Thank you! 🙏
Something new to try out once my shoulder injury is fixed :)
Hell yeah - a lot of very useful things to try, big thanks Eugene! Please more of this! :)))
Great video. I like how you explain Powerbuild from Ganbaru method right here coach!
Nice tips ty💪🏻
Chills. Well done
I've seen your content on IG but this video earned a subscription, excellent hook in the intro and perfect conciseness in information, keep it up man
Awesome, thank you!
Last time I learnt anerobic and aerobic cardio this time cluster and wave sets , this channel is better than 99% fitness channels on RUclips .
Thank you! 🙏
I love your information on this stuff. It reminds me of when I was lifting to get stronger and when I saw bigger guys trying- they failed. They were just trying to show off, but I have been focusing on the 1 rep, every 15 seconds, for up to 6 reps and it's how I went from 315 to almost 430 with deadlifts and 235 to 315 with squats at a 6-8 rep range, so easily. The key: Take your time and don't rush the progress.
Love your videos!
Thanks for sharing this. My goal is far more strength than size. I've let myself go over the years and been getting back into it for a few months now. How long did it take you to make your 30%+ strength gains? And did you see much muscle growth with it?
@@pwells2389 It took me about 5-6 months. I have the type of body where heavy isn't my issue, volume is lol. I also do overhand grip until my final reps in reserve. That's when neutral grip comes in handy. Also, I stretch in-between my sets. I've changed since. It's now 6 sets, 6-12 reps each.
Wave sets and cluster sets sound like a great way to blow past plateaus and do peaking at the end of a novice linear progression.
Great, short vid. 👊🏼
I thought about wave loading over several sessions, but not in the same workout. That's something to experiment with, now that I'm in a strength phase. Thanks for the tips!
Go for it!
Love this video.
Amazing tips bro as always
doin wave and step progression right now and up to this point its going well. probably tryin cluster sets when the going gets rough
Your training advice is much better these days! 😂
Hello Eugene!
Thank you for sharing this valuable knowledge. Will definitely implement it in my training. Are Clustersets also something, you would use for bench pressing?
This is very informative.
I wonder if it transitions well into weighted calisthenics, like dips or chin ups, where the load is way lighter than in a deadlift / squats.
This man is best i will try this for this month
Technique and efficiency, couldn't agree more. I've totally experienced this over the last few years. On so many exercises, I can see the effect. Looking at like my pull-ups from three years ago or now or muscle-ups where skill really comes into play, I'm not really much bigger, but I can do so much more because my form has so much improved - video evidence is very helpful here :)
Similarly, I don't do enough leg training for strength progress at all (not even once a week), and yet because I am getting better at the movements, I'm still lifting more with limited training. Obviously, there's limits to this :D I can't keep progressing on form only. But since leg training is not my focus (too much bulk gets in the way of the upper body skill work), that's fine.
Thoughts about using the topset/backoff programming? I've been doing it since this year and it has significant improves my strength on all of my compounds
Great summation of these techniques, man!
Thank you! 🙏
Can't describe how valuable this is. You're a king.
Thank you! 🙏
@@coacheugeneteoain't no way you replied. Watched one video of yours a few weeks ago and the quality is so top tier I instantly subbed. You've meant to be a creator man.
insane content for free, as always.. ty!
Glad you enjoyed!
I wonder if I could use the wave approach to meal sizes for hitting a new caloric meal PR
If you are still trying to build muscle but want to get more strength gains, would it work to do cluster sets before your normal hypertrophy work? Or would it just be better to do 6-8 and/or 8-12 rep range.
How to progressive overload the cluster sets? Every week? Every number of weeks? And by how much? A percentage or a flat number?
Been on 531 for quite a while and would love to try these.
I was already doing cluster sets on deadlifts by accident because I need to prepare myself mentally for every rep.
Always appreciate the solid advice, coach!
He’s back
Used to train a lot for singles
Now going for lighter weight but going for 6 reps
Feels a lot better for me, feel like my smaller muscles and stabilizers fail to quick if I go for a max single. Like back rounding and shoulder shooting foreward
Also poliphia, good shit
Get strong to get big! Like, Share, subscribe!
Learned something today. My dl has been stuck at 130kg for a while, trying to push for more strength. The time cluster technique sounds perfectly applicable for my case, will try it this week.
Thanks for this gem, Eugene !
Let me know how it goes
How did it go
@@gilwaaHe died pulling 140, jk I wanna know aswell
@@gilwaa I'm still grinding around my 130kg for 2. But time clustering is way to go for my 120, been doing 2 cluster of 5 for 2 weeks and it visibly reduced my dizziness
@@TranscendentII lmao =)) I would still die if I try 140 now, tbh
thaank you
cluster set for deadlift on monday good idea
Keen to hear your thoughts on someone who is closing in on their genetic limit and has exclusivly lifted for hypertrophy. Is going through a strength gaining phase a realility to then go back to hypertrophy and build more muscle with that new strength?
Can someone please explain the wave loading for me ? You would do 6 sets in 1 workout?
Bro is wearing a Polyphia shirt, because hes the GOAT
great vid my boi
I’m a bit late, but have a question. Are these techniques most effective for 3RMs only? Or can this be useful as well for, say, 5 or 2 RMs? I undulate weekly from 5 to 3 to 1-2RMs, so wondering if I can only use this for the week I do 3 reps or if I can use this for all rep ranges. Thanks for the information.
It's like isometrics, pushing or pulling on immovable objects with as much possible force as you can for ten to fifteen seconds at a time will tell your brain that it needs to activate and optimize all the muscles of that area being stressed. Not only that, but it will improve tendon strength much more than normal weightlifting.
I do 6 - 8 depending on the what I am doing, will that still do strength?
What should be the time gap between the 2 waves
Does that works if i'm trying to do pull ups?
Uncle teo back with a banger 💪🏿
I would be concerned about the risk of joint and tendon injuries - when the force is beyond the muscle capability it transfers to the tendons and bones. For most people, building muscle size and tendon stiffness while getting stronger is the safe route. Its not hard to lose the muscle size later if you don't want it
Not so common for natty people as most won't get to that point, but for tears for juiced people aren't surprising at all.
Hi Eugene, thanks a lot for the video. I am not clear about the cluster set idea. Does it mean that each set should comprise of 5 reps separated out by short rests in between,and then repeat it over 5 sets? Could you please elaborate a little more on its execution?
Yes
Is this till muscular failure?
At an old-school bodybuilding gym that I used to train at, the owner gave me a tip for increasing my benchpress. He said to do 10 sets of two reps at 80% of your one rep max, once every two weeks. I don't know the science behind it necessarily, and I'm sure there's a better way to do it, but it worked really well for me.
Wave loading is similar to the idea behind 5/3/1
Awesome
I don't think my CNS could handle it. Maybe in the future.
Huh, today I learned that I’ve been unintentionally doing cluster sets on deadlifts for years
Based on my lack of growth I've been accidentally doing something similar, minus the strength gains
Technique is king. I learned to lift heavier in the big 3 I need a strong and structured core (not a visible 6 pack) and proper breathing technique.
This might sound like a silly question lol, but for cluster sets on things like squat and bench press, where you unrack the weight, should you re-rack inbetween reps? I'd be surprised if you had us standing up with 100+kg on our backs in mind haha, but maybe you did
Re rack
What video edit software do you use eugene :)
Premiere pro
Be motivated by what you can do, not defeated by what you can’t.
memento mori was such an incredible album.
Lovelyjoy is an effing beast 🤙🤙🤙
How to apply the cluster sets to squats, should I just put down the bar, wait for 20s and the put it on my back once more or should I stay with it and wait for 20s lol
Ideally put it down completely but it's not as easy to do on back squats. Anderson squats yes
@@coacheugeneteo I will be just putting it down on the rack, doing a little more walking out will do good for my movement efficiency :) may just swap it later
Doing this much volume at 90% is a sure fire way to wreck yourself.
One or two cluster sets of 5 would be plenty for a single session.
Grease the groove
The first time I attempted a cluster set turned out to be one big cluster fuck!
🤣🤣
If I did a triple with my 3rm I never ever could do a triple with more weight. Especially not after to more pre fatiguing sets.
Hey, weird question but do you still listen to Polyphia?
also solid advice lol
forget the tips, who's the lady in your video in 3:24?
We must stay focused brother
>get stronger without building muscle
defeats the point?
same as ego lifting
I want the strength AND size lol fuck that 💪
🤣🤣🤣
Periodization!
DIET is important too if you’re trying to get stronger but not bigger
bro diet is important when trying to get bigger too wdym
@@heyasimii9170 we are talking about getting stronger without getting bigger
i stopped using barbell btw. xD
You said the thing no one else did.. Power is a neurologicaly game.. Its all about electric energy output
💯
I never knew cluster sets weren’t just giant sets
Nah they are very different in execution and intensity. Giant sets are when you run different exercises with little to not rest back to back. Cluster sets only involve one exercise, and you break up each rep.
@@robmarsh918 yes as illustrated in the video I’m commenting on
@@2jmajjic Since you mixed up two completely different training concepts, I thought I’d explain what the other was for more clarification since it wasn’t explained in the video. So don’t come out like a smart ass - you’re the one who didn’t know the difference.
@@robmarsh918 “so don’t come out like a smart ass” ah yes the irony, thank your for elucidating such redundant information good job and good day sir
@@2jmajjic Wow, I guess you can’t read my nor listen considering that the explanation for a giant set was NOT in the video, thus why I explained it, which I ALREADY clarified in my last comment. Is this how you respond to people who offer you information? Oh and the concept of hypocrisy and irony are not the same, moron. SMH Well you’re welcome. Take care.
3:23 who is she
Watching this to see what not to do lmfao
I wanna be way weaker than I look 😅
But I like building muscle
How to build strength without gaining shitloads of muscle: train and diet normally without taking PEDs