I just started an HLM type of program through Andy Baker's GGW program. It just works for me and the way my body handles stress, fatigue, and recovery. Stress is spread loaded across exercises during a session and I noticed that I recover better from the gym sessions. :)
I currently run a 4 day heavy/light. Day 1 is heavy bench and light press. Day 2 heavy squat and light deadlift. Day 3 heavy press and light bench. Day 4 heavy deadlift and light squat. All days include the appropriate accessory exercises and heavy sets consist of 3x3 at RPE 9 and the light sets are 3x8 at RPE 8. This is my first week of the program. The previous 6 months I was on a 4 day upper/lower as well but day 1 was heavy squat and heavy deadlift and the following day was heavy bench and heavy ohp, day 3 lower hyper and day 4 upper hyper. While I did make progress I feel that CNS fatigue was killing me from having back to back strength days, especially squat and deadlift the same day my first workout day of the week.
HLM (at the moment) Heavy (100-102% 5RM) -Olympic Squat 1x5 -Press 2.0 1x5 -Power Clean 5x3 Light (70-80% 5RM) -Any Squat Variation 3x5 -Any OHP Variation 3x5 -Weighted Chinups and Hip Thrusters 3x10 Medium (85-90% 5RM) -Pause Squat/Pin Squat/Front Squat/Belt Squat (depending on what I want to work on for several weeks) 5x5 -Overhead Pause Press/Pin Press/Z-Press (depending on what I want to work on for several weeks) 5x5 -Conventional Deadlift 1x5
I wonder what was censored from his t-shirt! Oh I see at about 1:55 it shows that he's wearing a Starting Strength shirt. Jeez dudes. Don't be so insecure about your competition.
Great video, as always. Production and presentation are on point. My current program is Wendler 5/3/1. I assist with Joker Sets (only if earned), Boring But Big, and Chin-Ups (added these due to advice from y'all). I also add in some sets of Bent Over Rows (again inspired by y'all), Front Squats, and Stiff Leg Deads, where appropriate. A modification I made is that I don't assign a lift to a day. I just do the next one in order. I found this works for me better than an M/TU/TH/F split. What's been a huge game changer for me was getting my diet in shape. I've been on Keto since April and have lost about 30 pounds while still adding muscle. Well, I assume I'm adding muscle. I'm basing this assumption on my body changing for the better and my consistent progression on Wendler 5/3/1. I'm very interested in Barbell Logic's opinion on this.
Love your content extremely informative, and you make it so easy to understand especially if you're a beginner. I have been training for 2years,but i've been doing hypertrophy style splits. So please i want to get my strength up, what program should i do as a beginner.i am 37 yrs/98kg i can bench 105kg for 2 reps the rest of the main lifts are decent i think. Thanks a lot.
You should do the Novice Linear Progression. We outlined it here in this video: ruclips.net/video/CQo0KVm7xgo/видео.html Let us know if you have other questions! Thanks for watching.
I'm still confused about what the set/rep ranges are. How many sets? Ascending sets or sets across? So far I have this template for the percentages, but no strong clue as to what the sets/reps are. MONDAY Squat 100% Bench/OHP 80% Rows 90% WEDNESDAY Squat 80% OHP/Bench 90% Deadlift 100% FRIDAY Squat 90% OHP/Bench 100% Weighted Pull-Up 80%
Your heavier training days should be prioritized. If you have an intense frisbee training, try to fit in your heavier training days a few days before then.
I'm considering HLM but I'm just a regular meat head and don't really want to PC or PS. DL would fit into Heavy Pull and I know this might seem obvious but where would I plug in BB Row and Weighted Chins into HLM set up? I'm having trouble working out which is more stressful, a weighted chin or a BB Row. (and hence where to plug then into light or med' days) Thanks.
Thinking of starting this my plan is: Day 1 Squats (3 or 4 sets of 5) Press (3 or 4 sets of 5) Stiff leg deadlift (3 sets of 8-10) Day 2 Bench (3 or 4 sets of 5) Rows (3 sets of 8-10) High bar squat (3 sets of 8-10) Day 3 Deadlift (3 sets of 5) Bench (3 sets of 8-10) Squat (3 sets of 6-8) Interspersed with light cardio/arms/rest days (whichever I feel like) Would this be an appropriate program following SSLP? Would you recommend changing anything? Thanks! *Edit - I should say that my thought process is I still do heavy versions of the big 4 throughout the week and supplement this with lighter/variations of the lifts *Another edit! I worked this out so it was day 1 heavy/heavy/light, day 2 heavy/light/light (as there was no medium on day 1), day 3 heavy/light/medium
My personal preference would be to sub in Front Squats for the High Bar Squats. I think the Front Squat hits the quads more and leaves more of your posterior chain alone to recover from Low Bar days. Please correct me if my thought process is wrong here.
You're running pace has probably slowed down, because you're not running as often to prioritize strength training. Doing more running will help you get better at running, but at the price of some strength gains and time/resources.
Thx to the legendary Bill Star , who have popularized this template . Thx also to barbell logic and andy baker for simplifying the program .
What about all migthy ripp?
@@swoleboy9640 what ???
@@abdeldjalilbelhani6244 he ask why you didn't thank to mr. Mark "God of hip driiiive" Rippetoe.
@@swoleboy9640 rip is the godfather , we don't need to "rethank " him , but HLM is explained well by andy baker 💪
I just started an HLM type of program through Andy Baker's GGW program. It just works for me and the way my body handles stress, fatigue, and recovery. Stress is spread loaded across exercises during a session and I noticed that I recover better from the gym sessions. :)
how often you train. i want to know in order to give me a good idea for frequency
I currently run a 4 day heavy/light. Day 1 is heavy bench and light press. Day 2 heavy squat and light deadlift. Day 3 heavy press and light bench. Day 4 heavy deadlift and light squat. All days include the appropriate accessory exercises and heavy sets consist of 3x3 at RPE 9 and the light sets are 3x8 at RPE 8. This is my first week of the program. The previous 6 months I was on a 4 day upper/lower as well but day 1 was heavy squat and heavy deadlift and the following day was heavy bench and heavy ohp, day 3 lower hyper and day 4 upper hyper. While I did make progress I feel that CNS fatigue was killing me from having back to back strength days, especially squat and deadlift the same day my first workout day of the week.
HLM
(at the moment)
Heavy (100-102% 5RM)
-Olympic Squat 1x5
-Press 2.0 1x5
-Power Clean 5x3
Light (70-80% 5RM)
-Any Squat Variation 3x5
-Any OHP Variation 3x5
-Weighted Chinups and Hip Thrusters 3x10
Medium (85-90% 5RM)
-Pause Squat/Pin Squat/Front Squat/Belt Squat (depending on what I want to work on for several weeks) 5x5
-Overhead Pause Press/Pin Press/Z-Press (depending on what I want to work on for several weeks) 5x5
-Conventional Deadlift 1x5
looks gay
Wow he has a very calming voice, nice program btw
Thank you for posting this.
Thanks for watching!
Do you blur a Starting Strength logo on your T-Shirt?
I haven't read all the comments but I cannot be the first person to acknowledge the GANGSTER whiskey collection in the background....
We love our whiskey here at Barbell Logic 🥃😉 What is your personal favorite type of whiskey?
I wonder what was censored from his t-shirt! Oh I see at about 1:55 it shows that he's wearing a Starting Strength shirt. Jeez dudes. Don't be so insecure about your competition.
look up the lawsuit.
When, if ever would you vary the reps on a HLM programme? Say doing sets of 8s on volume days etc.?
Try it
Great video, as always. Production and presentation are on point.
My current program is Wendler 5/3/1. I assist with Joker Sets (only if earned), Boring But Big, and Chin-Ups (added these due to advice from y'all). I also add in some sets of Bent Over Rows (again inspired by y'all), Front Squats, and Stiff Leg Deads, where appropriate. A modification I made is that I don't assign a lift to a day. I just do the next one in order. I found this works for me better than an M/TU/TH/F split. What's been a huge game changer for me was getting my diet in shape. I've been on Keto since April and have lost about 30 pounds while still adding muscle. Well, I assume I'm adding muscle. I'm basing this assumption on my body changing for the better and my consistent progression on Wendler 5/3/1.
I'm very interested in Barbell Logic's opinion on this.
I use wendler 531 BBB and continue to make strength gains each cycle. Running a 3 year plan.
Love your content extremely informative, and you make it so easy to understand especially if you're a beginner. I have been training for 2years,but i've been doing hypertrophy style splits. So please i want to get my strength up, what program should i do as a beginner.i am 37 yrs/98kg i can bench 105kg for 2 reps the rest of the main lifts are decent i think. Thanks a lot.
You should do the Novice Linear Progression. We outlined it here in this video: ruclips.net/video/CQo0KVm7xgo/видео.html Let us know if you have other questions! Thanks for watching.
Thank you so much.
I'm still confused about what the set/rep ranges are. How many sets? Ascending sets or sets across? So far I have this template for the percentages, but no strong clue as to what the sets/reps are.
MONDAY
Squat 100%
Bench/OHP 80%
Rows 90%
WEDNESDAY
Squat 80%
OHP/Bench 90%
Deadlift 100%
FRIDAY
Squat 90%
OHP/Bench 100%
Weighted Pull-Up 80%
There's no one answer to this. Depends on age, sex, training advancement, magnitude of the weight, etc.
I have ultimate frisbee trainings on Tuesdays and possible weekend tournaments or intense trainings. How can I adapt this setup?
Your heavier training days should be prioritized. If you have an intense frisbee training, try to fit in your heavier training days a few days before then.
I'm considering HLM but I'm just a regular meat head and don't really want to PC or PS.
DL would fit into Heavy Pull and I know this might seem obvious but where would I plug in BB Row and Weighted Chins into HLM set up?
I'm having trouble working out which is more stressful, a weighted chin or a BB Row. (and hence where to plug then into light or med' days)
Thanks.
Same bro
That's why im considering PPL
Why are they censoring the starting strength logo ?
no longer affiliated
Thinking of starting this my plan is:
Day 1
Squats (3 or 4 sets of 5)
Press (3 or 4 sets of 5)
Stiff leg deadlift (3 sets of 8-10)
Day 2
Bench (3 or 4 sets of 5)
Rows (3 sets of 8-10)
High bar squat (3 sets of 8-10)
Day 3
Deadlift (3 sets of 5)
Bench (3 sets of 8-10)
Squat (3 sets of 6-8)
Interspersed with light cardio/arms/rest days (whichever I feel like)
Would this be an appropriate program following SSLP? Would you recommend changing anything?
Thanks!
*Edit - I should say that my thought process is I still do heavy versions of the big 4 throughout the week and supplement this with lighter/variations of the lifts
*Another edit! I worked this out so it was day 1 heavy/heavy/light, day 2 heavy/light/light (as there was no medium on day 1), day 3 heavy/light/medium
My personal preference would be to sub in Front Squats for the High Bar Squats. I think the Front Squat hits the quads more and leaves more of your posterior chain alone to recover from Low Bar days. Please correct me if my thought process is wrong here.
Rob Paschal good suggestion thanks mate
If been doing the texas method, and my running pace has become slower...would HLM help on my running?
You're running pace has probably slowed down, because you're not running as often to prioritize strength training. Doing more running will help you get better at running, but at the price of some strength gains and time/resources.