at 2:30 you talk about AMRAP increase. I did 6 plus reps do I add that 10 lb to every set or add 10 pounds on my pr and let it calculate it for me. srs question just stated this program needed a route
OG Bobby Johnson what up man! So if you add additional 10 LBS onto your top set AMRAP it should recalculate the rest of your back off sets automatically
Nsuns is amazing been on it for over a year now, added 65kg to bench 77.5kg to squat and 52.5kg to deadlift. I run a slightly different version then this one but still same rep scheme/sets. make sure to eat ALOT and as stated in video SLEEP otherwise you will burn yourself out.
@3 name changes allowed every 90 days. i am not. Mind you i tore my rotator aswell as my hip flexor in the mix of the year on this program. My starting point was 147.5kg for bench 227.5kg squat 215kg deadlift. Took roughly 3 months off for rotator, and preety much didnt squat or deadlift for 4 months due to hip flexor. So the numbers could have been better.
@3 name changes allowed every 90 days. no point in lying about it, will only give natural lifters an unrealistic expectation, i must say though i have a few buddys who are natural and run the 4 day nsuns program and have had amazing results.
damn nsuns looks interesting, atm been doing PPL for almost a year now and i still love it, because of how u can train each body part like 2-3 times a week. The problem is i feel like the sets are too much for me and i think my body cant stand this lol so i guess i have to modify it to my liking some how, maybe remove like 2-3 sets from each workout, but so let me get this straight when every time your TM grows so does your other sets weights? since u go down 5% each sets u do starting from your TM? For example if i bench 110kg and next week it grows to 115kg i start dropping from 115kg?
yah you exactly right. However, i recommend you dropping the weight enough to where you know you can hit 8 reps of and then build back up again and then deload after you ready your 1rm! i hope that helped bro!
How frequently do you deload and how frequently do you typically go and test your 1rm using nSuns? And how do you go about prepping for a 1rm, just go in when you feel good or use a different peaking program?
it really depends on the day and how much im lifting on my top set! but generall my upper bodys are hour half to 2 and my lower body days are at least 2.5 hours to 3! hope that helped!!
@Alex Chen. I've been doing the same program as well, my training time + warm ups usual ends up at 1.5 hours. This maybe because I take shorter breaks between sets
Doing this more with a bodybuilding focus...do you think using Wendler's BBB accessory work at the end of the primary lifts would work well for hypertrophy instead of the accessory work that Nsuns prescribes? THanks, great video
im not very educated on BBB accessory. the nsuns accessory is actually pretty loose.... you can choose whichever accessories you want to do as long as it fits into the purpose of the accessories for the specific day
With Great Tech Comes Great Responsibility I generally use the ultra wide zoom for most of my lifts. The only time I use regular is when I don’t want a specific part of the gym in the video!
Hey alex! Wassup mate! I am following 4 day program of nSuns, but the ohp don’t have any 1+ set! So how do i know, when to increase rhe weight!? Basically how to do progression on ohp?
The sessions seem very long I don't know if I have that time commitment. Is it crucial to do the accessories can I do the main lifts and skip the accessories? I think if anything I'd just do weighted dips and pull ups. Thoughts?
Is there any way I can get your accessories laid out in word or pdf or any digital foramt ? I started Nsun 6 day deadlift program yesterday but i'm too confused as to what to do in acessroies
Hey alex, Quick question about the program. How long should i rest between sets? Please be specific (for example: 1-3 sets: 1 minute. 4-9 sets: 2-3 minutes
bro sorry i just saw this. hard to be specific. personally i just rest while im still warm and not out of a breath. resting sets are different for everybody. i think anywhere from 2-3 mins is good
KashiwaDaisuke hmm, it’s hard to say. It is definitely a program that requires a lot of proper recovery. I personally think if you get a solid 8 hours of sleep you will be okay. But, during my duration of NSUNS I didn’t really suffer any of symptoms mentioned above !
Hopefully I’m not asking again or I didn’t just miss it, but when is the best time to go for a PR attempt and how could be a good way of fitting it in the program? I’ve followed this program for a few weeks now and have increased my AMRAP sets in yellow a fair amount and wanna hit some PRs now. Thanks for the video!
Hey Alex - running Nsuns to get my compound lifts up. On average, how long were you resting when testing your training maxes? For example, on heavy squat day, how long did you rest after your second set before you try to hit your max on your third set? Thank you!
Increasing it by those numbers every week….. What happens when you get to the point where your training max is your 1 rep max? Literally every week after that would be a PR for 1 rep max.
well you get injured or you deload and recycle or you can switch programs and come back to this one. Nsuns is not a lifetime program you can run without injury
Can someone explain the weird rep scheme for bench day? What's the point of alternating between 3 and 5 Rep sets after your first AMRAP set and why is this not done on any other lift? On other lifts you do 3,5,7,4,6,8 with the same weight, which seems quite unconventional as well.
honestly bro i cant tell you. its just how the program is. but it works and it worked for me and others. in my experience the 357468 rep scheme helped me get the volume in at a "lighter" weight without feeling like it is a lot of work.
@@PandaTRBL no worries bro I appreciate the response! I would’ve figured nsuns gave you some wicked noobie gains but knowing that you’re well past that phase just makes your progress so much more impressive
Doing the 6 day squat program rn, trying to increase my squat as much as possible for college football next year. Is following the program doing the same stuff every week but just with more weight ? Also lets say I got 7 reps on my AMRAP for the squat. Does that mean that I should go to the app or spreadsheet and manually change my TM by adding 10 pounds to it ?
David Canas Thats dope bro! NSUNS is a great program to get your leg game up. I personally don’t like using the APP. I do it manually. If you got 7 reps I would encourage you to up the weight 15LBS next week and try to get 6 reps! Doesn’t hurt to push your self a little harder ;)
Hey Alex! Awesome video man! I've got a question, I'm looking to follow the 4 day version of nSuns because it suits me better with school, and it's recommended for beginners of nSuns to do the 4 day version first for 2-3 months. My weak points are arms and shoulders, and I really want to make them stronger and bigger, but for some reason the 4 day version doesn't have the 1+ sets on OHP, what should I do then to increase my OHP?
@@omarruder4129 just tryna help where i can bro! honestly after OHP, DB OHP will be too much and you will likely hurt your self. try doing shoulder raises instead. push your self on the barbell OHP and keep everything else light. lifting is all about longevity. if u have more questions just hit me on IG!
@@PandaTRBL alright, what’s your IG? I wanna check it out! And by the way, I meant doing db ohp aa an accessory on another day, leg day, not on my push day
@@omarruder4129 IG is pandatrbl bro. i personally still would not do DB OHP on another day to supplement your barbell OHP but if you are going to go for it keep em light at RPE 6
i deload probably every 4-6 weeks.... you dont necessarily cut volume half way. I always lowered the weights enough where i could hit exactly 8 and the build back up on my deloads and then repeat after i work up to a true 1rm. Hope that helped!!
Malachi Moody it depends how heavy your AMRAP is going to be and what day your lifting in. BUT, I would say 2 hours each session on average with the exception of deadlifts being 2.5-3hrs long!
You think I should hop on this program? I’ve been hitting PRs and want to get stronger but I need to start cutting. So you think it would be efficient to do this while hitting about 20-40 min cardio a day
I don’t know if it would be efficient.... it totally depends on where you are in your lifting journey. If you are pretty new, this should be okay. If you are where I am you might end up over fatiguing yourself and getting injuries. Try running this program on a caloric deficit and see how your body reacts to it!
yo bro i've been running 531 nsuns for quite a bit now and i hit 170kg on deadlift 3 weeks ago, and since then then set after the AMRAP one i've had trouble doing i keep being able to only do one. for example today i had a AMRAP of 175 which i did 2 of and after that i had to to 167.5x3 which i only could do 1 of and after that 157.5x3 which i could do all 3 off. It seems to be after doing amrap's i drain myself completely and every set after becomes 2x as hard is this normal?
yeah that is totally normal. I often have had times like that where after a top single and the rest of my back off sets were awful. It happens all the time. Best thing to do is to deload and start from scratch. Find a good weight that you can do a top set of for 8 and build back from there! hope this helps
what should i replace deadlifts for i dont want to do deadlift since i dont know techniq 100% and also its very uncomfy for me i thinking replacing it with hip trust or romanian is it okay?
Dez what up dez! If you can easily hit your 1 RM for 3-6 you should up the weight on your top set. If you can’t 100% finish your last set due to stamina that’s ok! The most important thing about NSUNS is the top set AMRAPS!
it really depends what you personally thing is intermediate. i think the most important thing is if you can know how to lift safely and also push yourself safely. those are the best ways to take advantage of this program.
Christopher Herrera Thats right! But, you don’t have to do the accessories exactly the way I did it. You have a lot of freedom for your accessories. But make sure you follow the first two main lifts as closely as possible!
Hey man, thanks for the awesome info! I'm 16 and have been working out since mid 2020 at the gym, I've got a 120kg (264lbs) Bench Press, 130kg (286lbs) Squat, and 160 (352lbs) Deadlift. I was wondering if I could get a bit of help on the programming. I want to run nSuns 4x a week, I have the spreadsheet for the nSuns 5/3/1 LP. But I don't understand what to do for acessories, what should I add for accessories? I want to increase my Squat and Deadlift mainly, but basically I'm just really wondering what to add without having too much volume, intensity or other things like that. Also, in the nSuns spreadsheet it says, "Increase TM based on your performance in the 1+ sets." How do I actually input this on the spreadsheet? e.g. If I'm going to add 2.5kg to my TM where can I put this in so it can update the spreadsheet? I can only find my 1RM where I enter it and it calculates all the data. Edit: Is there any general rule of thumb or list of accessories I can start off with? Thanks!
@@PandaTRBL Thank you! It helped a lot! I might follow what you're doing and see how it goes! Could I add more accessories / more volume for the accessories since you're running it 6x a week whereas I'm doing 4? Just one quick question, how long does benching usually take for you? I only have 2 benches at my gym and don't want to take the entire thing up for 2 hours hahaha
@@sergeantsentry8864 maybe you could add one extra I guess but try it out and see how it feels. I felt like my accessories were more than enough. I’m usually on the bench for about 1-1.5 hours…personally I was always on a mission so I didn’t care if I took up the bench for a long time!
Why do you think this program works so well even for intermediate/advanced lifters? Virtually every other non-novice program I've seen involves complex periodization schemes where the sets/reps, 1RM %s, and/or exercise selections are changed on a week to week basis. My understanding was that intermediate/advanced lifters don't progress well on simpler linear progression programs like this one.
when i mean intermediate/advanced, i mean lifters who have been lifting for a while and know what they are doing in the gym. You are correct though, once you get to a certain point of EXP powerlifting NSUNS wont give you as much as somebody who just started powerlifting.
John Rusty Magdangal what up brotha! The first two sets are projected warm ups! The last 6 sets of 3,5,7,4,6,8 rep scheme are the most important ones! Hope it helped!
David G the 1+ reps are AMRAPS meaning as many reps as possible. You might have missed it but if you watch the video, I do explain how much weight you increase depending on how many reps you hit in your 1+!
@@PandaTRBL I dont think it was mentioned, I heard something about when you do your last set you should get 10-16 reps. I heard for the 1+ people were doing 3 reps until they finally moved up the 5 lbs. Was just wondering how many reps you were hitting on those 1+ REPS before you added the 5lbs
@@PandaTRBL Thanks, one more question if its not too much to ask. Should I leave one rep in the tank when doing the 2-3 reps? or just go all out and hit it - obviously avoiding a grinder where the form is just not good - Im talking about clean reps. Thanks
David G it’s better to go all out and hit it. No point in saving a rep otherwise it ain’t an AMRAP. To be honest, it’s difficult to grind out your last rep without having good crispy form. If you find yourself struggling and your form breaking down, I would recommend focusing on your weaknesses and also cleaning up your form to make it as efficient as possible!
Dilip M absolutely! I did tempo squats instead because I didn’t have the flexibility to do front squats. 3 seconds down and 2 second pause and then explode! Give that a shot homie! Thanks for stopping by 😬
I dont understand, Alex, perhaps you can help me with that? I see 9 columns for all Monday through Friday and 8 columns for Saturday. the reps for Monday is 8, 6, 4, 4, 4, 5, 6, 7, and 8+, so should i do 9 sets of bench? thanks a lot!
Thanks for stopping by Herman! the first few sets are actually just warm ups, in the example that you have given for monday of 8,6,4,4,4,5,6,7,8+ the only sets of those that matter are 4,4,4,5,6,7,8+. Same thing applies for the rest of the days! Hope that helps!
Hi Alex! I'm still a beginner/novice guy in powerlifting. I have a question tho, the number of sets and reps for the OHP you showed weren't the same as the ones in the google sheet? I'm confused hahhaha Thanks!
its all good man, we all start from somewhere. On the sheet itll show you warm up reps and also your working sets. i just showed working sets for myself! if you need more help and explanation send me a dm to my IG @pandatrbl
I’ve been replacing OHP with incline bench since OHP hurts my back for some reason. I also have been swapping the sumo accessory with cleans and power cleans as a bigger weightlifting total is another goal of mine. Do you think OHP is necessary for this program or can incline to the job just as well? Thanks for the great video man!
what up brother, my warm ups are kind of hard to explain... ill probably make a video on it in the future.. but i always start with the bar and slowly work up. the key to warming up is to lift the bar to 135 to 225 to 325 as if they are the heaviest sets. you must practice like you play
if you got any questions let a brotha know!!
bro are you using iphone 11 pro max cloned or real?
@@learnwitharslan1049 its a real pro max lol
at 2:30 you talk about AMRAP increase. I did 6 plus reps do I add that 10 lb to every set or add 10 pounds on my pr and let it calculate it for me. srs question just stated this program needed a route
OG Bobby Johnson what up man! So if you add additional 10 LBS onto your top set AMRAP it should recalculate the rest of your back off sets automatically
Alex Chen appreciate the reply. It's nice to have a sheet that calculates everything for you.
Great video bro, very informative and helped me alot, going to try this program out, thanks!
Thanks Joey! Really appreciate the love 😃
Don't forget there are 4, 5, 6 day versions of this program too. I'm doing the 4 day
there is no 3 day version
@@sunrae328 I'm sorry I meant 4, 5, 6
Here to show love from reddit
donnie hinck I’m crying😂. Thanks for the love brotha
142 Subs! Great Job Mr Chen! I liked and Subscribed!
thanks bud!
Dude thank you!
Skip Shameless dude you’re welcome
Nsuns is amazing been on it for over a year now, added 65kg to bench 77.5kg to squat and 52.5kg to deadlift. I run a slightly different version then this one but still same rep scheme/sets. make sure to eat ALOT and as stated in video SLEEP otherwise you will burn yourself out.
rusty one Thats amazing man! And, thanks for watching this video :)
@3 name changes allowed every 90 days. i am not. Mind you i tore my rotator aswell as my hip flexor in the mix of the year on this program. My starting point was 147.5kg for bench 227.5kg squat 215kg deadlift. Took roughly 3 months off for rotator, and preety much didnt squat or deadlift for 4 months due to hip flexor. So the numbers could have been better.
@3 name changes allowed every 90 days. no point in lying about it, will only give natural lifters an unrealistic expectation, i must say though i have a few buddys who are natural and run the 4 day nsuns program and have had amazing results.
Thanks bro!
damn nsuns looks interesting, atm been doing PPL for almost a year now and i still love it, because of how u can train each body part like 2-3 times a week.
The problem is i feel like the sets are too much for me and i think my body cant stand this lol so i guess i have to modify it to my liking some how, maybe remove like 2-3 sets from each workout,
but so let me get this straight when every time your TM grows so does your other sets weights? since u go down 5% each sets u do starting from your TM? For example if i bench 110kg and next week it grows to 115kg i start dropping from 115kg?
yah you exactly right. However, i recommend you dropping the weight enough to where you know you can hit 8 reps of and then build back up again and then deload after you ready your 1rm! i hope that helped bro!
How frequently do you deload and how frequently do you typically go and test your 1rm using nSuns? And how do you go about prepping for a 1rm, just go in when you feel good or use a different peaking program?
U find out?
strange that you don't have any accessory work for legs.
Hey Alex, great video! I got a question. How long are your workouts, including the warm-up and accessories?
it really depends on the day and how much im lifting on my top set! but generall my upper bodys are hour half to 2 and my lower body days are at least 2.5 hours to 3! hope that helped!!
@Alex Chen. I've been doing the same program as well, my training time + warm ups usual ends up at 1.5 hours. This maybe because I take shorter breaks between sets
@@watermelonpotato2527 how many acessory lifts u do?
Nice video. You should really reconsider lowering the weights on your biceps exercices
say less homie!
Doing this more with a bodybuilding focus...do you think using Wendler's BBB accessory work at the end of the primary lifts would work well for hypertrophy instead of the accessory work that Nsuns prescribes? THanks, great video
im not very educated on BBB accessory. the nsuns accessory is actually pretty loose.... you can choose whichever accessories you want to do as long as it fits into the purpose of the accessories for the specific day
ur camera man is a god
Thabuffalo Tbh the iPhone 11 Pro has really good stabilization software and wide angle helped too. Camera man is 6.5/10 would recommend tho.
@@PandaTRBL Hey, also got an iphone 11, how do you usually take the videos? Do you zoom out for wide lens?
With Great Tech Comes Great Responsibility I generally use the ultra wide zoom for most of my lifts. The only time I use regular is when I don’t want a specific part of the gym in the video!
Hey alex! Wassup mate! I am following 4 day program of nSuns, but the ohp don’t have any 1+ set! So how do i know, when to increase rhe weight!? Basically how to do progression on ohp?
The sessions seem very long I don't know if I have that time commitment. Is it crucial to do the accessories can I do the main lifts and skip the accessories? I think if anything I'd just do weighted dips and pull ups. Thoughts?
Definitely! You probably won’t increase your lifts as much and maybe even be more injury prone. You will still make progress tho!
Is there any way I can get your accessories laid out in word or pdf or any digital foramt ? I started Nsun 6 day deadlift program yesterday but i'm too confused as to what to do in acessroies
Hey alex, thanks for the video, is there anyway you could help me setup the program, i've had a hard time understanding everything
Do we count the weight of the bar for 1RM calculations?
Yes
really helpful👍🏿👍🏿
Did you have to deload at at while running this program? If so, how often?
Thank You
it really depends... but the best time to deload is usually when your top set amrap is 1 or 2
So did you actually increase the weight each time if you only got 2 reps on your 1+ sets? Or did you go for 3+ before increasing weight?
Hey alex, Quick question about the program. How long should i rest between sets? Please be specific (for example: 1-3 sets: 1 minute. 4-9 sets: 2-3 minutes
bro sorry i just saw this. hard to be specific. personally i just rest while im still warm and not out of a breath. resting sets are different for everybody. i think anywhere from 2-3 mins is good
Does this program leave you prone to overreaching the same way a 6 day PPL does?
What do you mean by over reaching brother?
@@PandaTRBL Under-recovering. Sleep goes to shit, high resting heart rate, more prone to illness, plateaus, etc.
KashiwaDaisuke hmm, it’s hard to say. It is definitely a program that requires a lot of proper recovery. I personally think if you get a solid 8 hours of sleep you will be okay. But, during my duration of NSUNS I didn’t really suffer any of symptoms mentioned above !
Hopefully I’m not asking again or I didn’t just miss it, but when is the best time to go for a PR attempt and how could be a good way of fitting it in the program? I’ve followed this program for a few weeks now and have increased my AMRAP sets in yellow a fair amount and wanna hit some PRs now. Thanks for the video!
the pr attempt should be calculated by the program and how many reps you had in you the week before
How long did you rest between sets?
Hey Alex - running Nsuns to get my compound lifts up. On average, how long were you resting when testing your training maxes? For example, on heavy squat day, how long did you rest after your second set before you try to hit your max on your third set? Thank you!
before my top set or max set i would take as long as i want just enough time so im not breathing hard but also have a sweat going!
@@PandaTRBL Alex you’re the best, mad preesh
Increasing it by those numbers every week….. What happens when you get to the point where your training max is your 1 rep max? Literally every week after that would be a PR for 1 rep max.
well you get injured or you deload and recycle or you can switch programs and come back to this one. Nsuns is not a lifetime program you can run without injury
Can someone explain the weird rep scheme for bench day? What's the point of alternating between 3 and 5 Rep sets after your first AMRAP set and why is this not done on any other lift? On other lifts you do 3,5,7,4,6,8 with the same weight, which seems quite unconventional as well.
honestly bro i cant tell you. its just how the program is. but it works and it worked for me and others. in my experience the 357468 rep scheme helped me get the volume in at a "lighter" weight without feeling like it is a lot of work.
@@PandaTRBL Thx for replying. I guess I should just follow the template if I ever try the program.
Hey Alex! How much lifting experience did you have before starting this program?
Sorry for late reply bro, I had about 3 years of lifting but I never lifted heavy at all. Just regular gym goer stuff.
@@PandaTRBL no worries bro I appreciate the response! I would’ve figured nsuns gave you some wicked noobie gains but knowing that you’re well past that phase just makes your progress so much more impressive
@@AkMcDichael thanks homie!! and no worries
Doing the 6 day squat program rn, trying to increase my squat as much as possible for college football next year. Is following the program doing the same stuff every week but just with more weight ? Also lets say I got 7 reps on my AMRAP for the squat. Does that mean that I should go to the app or spreadsheet and manually change my TM by adding 10 pounds to it ?
David Canas Thats dope bro! NSUNS is a great program to get your leg game up. I personally don’t like using the APP. I do it manually. If you got 7 reps I would encourage you to up the weight 15LBS next week and try to get 6 reps! Doesn’t hurt to push your self a little harder ;)
Is this recommended for beginners/novice
depends..... if you understood the video fully i think you can run it. if you have a lot of questions probably not
Hey Alex! Awesome video man! I've got a question, I'm looking to follow the 4 day version of nSuns because it suits me better with school, and it's recommended for beginners of nSuns to do the 4 day version first for 2-3 months. My weak points are arms and shoulders, and I really want to make them stronger and bigger, but for some reason the 4 day version doesn't have the 1+ sets on OHP, what should I do then to increase my OHP?
you can either replace it with a 1+ or you can do something that is about rpe 8-9 each week and change the rep scheme!
@@PandaTRBL damn you replied fast, awesome! Alright thanks, I think I’ll replace with a 1+ and do some db ohp as an accessory on legday or something
@@omarruder4129 just tryna help where i can bro! honestly after OHP, DB OHP will be too much and you will likely hurt your self. try doing shoulder raises instead. push your self on the barbell OHP and keep everything else light. lifting is all about longevity. if u have more questions just hit me on IG!
@@PandaTRBL alright, what’s your IG? I wanna check it out! And by the way, I meant doing db ohp aa an accessory on another day, leg day, not on my push day
@@omarruder4129 IG is pandatrbl bro. i personally still would not do DB OHP on another day to supplement your barbell OHP but if you are going to go for it keep em light at RPE 6
How often do u deload? 3 or 6 weeks? and if u do, simply cut half volume or a different way? thanks in advance :)
i deload probably every 4-6 weeks.... you dont necessarily cut volume half way. I always lowered the weights enough where i could hit exactly 8 and the build back up on my deloads and then repeat after i work up to a true 1rm. Hope that helped!!
@@PandaTRBL thanks a lot, very clear explanation🙂
Possible to substitute deadlifts and squats?
Will this program also help with hypertrophy or is it just focused on strength?
It will definitely help with both!!
How long do the sessions usually take?
Malachi Moody it depends how heavy your AMRAP is going to be and what day your lifting in. BUT, I would say 2 hours each session on average with the exception of deadlifts being 2.5-3hrs long!
Thanks for the info and responding so fast!
Malachi Moo no worries😬 thanks for stopping by watching the vid!
maybe too much...
You think I should hop on this program? I’ve been hitting PRs and want to get stronger but I need to start cutting. So you think it would be efficient to do this while hitting about 20-40 min cardio a day
I don’t know if it would be efficient.... it totally depends on where you are in your lifting journey. If you are pretty new, this should be okay. If you are where I am you might end up over fatiguing yourself and getting injuries. Try running this program on a caloric deficit and see how your body reacts to it!
yo bro i've been running 531 nsuns for quite a bit now and i hit 170kg on deadlift 3 weeks ago, and since then then set after the AMRAP one i've had trouble doing i keep being able to only do one. for example today i had a AMRAP of 175 which i did 2 of and after that i had to to 167.5x3 which i only could do 1 of and after that 157.5x3 which i could do all 3 off. It seems to be after doing amrap's i drain myself completely and every set after becomes 2x as hard is this normal?
yeah that is totally normal. I often have had times like that where after a top single and the rest of my back off sets were awful. It happens all the time. Best thing to do is to deload and start from scratch. Find a good weight that you can do a top set of for 8 and build back from there! hope this helps
@@PandaTRBL Do you mean deloading the next session and then going back up again?
@@omarruder4129 you only really want to do deload after you full maxed out rPE 10
what should i replace deadlifts for i dont want to do deadlift since i dont know techniq 100% and also its very uncomfy for me i thinking replacing it with hip trust or romanian is it okay?
Bro I don't have 1.25 plates what to do
Should I switch programs or tweak numbers if I can easily hit my 1rm for 3-6 but can't ever finish the last set of T1 due to lack of stamina?
Dez what up dez! If you can easily hit your 1 RM for 3-6 you should up the weight on your top set. If you can’t 100% finish your last set due to stamina that’s ok! The most important thing about NSUNS is the top set AMRAPS!
Would u consider this an intermediate program ?
it really depends what you personally thing is intermediate. i think the most important thing is if you can know how to lift safely and also push yourself safely. those are the best ways to take advantage of this program.
So when you workout for example Monday do you do the 9 sets of bench 9 sets of OHP then do 9 sets of accessories workout ? In that order ?
Christopher Herrera Thats right! But, you don’t have to do the accessories exactly the way I did it. You have a lot of freedom for your accessories. But make sure you follow the first two main lifts as closely as possible!
Alex Chen thank you for the quick reply and will do keep up the good work man 💪🏽
Hey man, thanks for the awesome info! I'm 16 and have been working out since mid 2020 at the gym, I've got a 120kg (264lbs) Bench Press, 130kg (286lbs) Squat, and 160 (352lbs) Deadlift.
I was wondering if I could get a bit of help on the programming.
I want to run nSuns 4x a week, I have the spreadsheet for the nSuns 5/3/1 LP. But I don't understand what to do for acessories, what should I add for accessories? I want to increase my Squat and Deadlift mainly, but basically I'm just really wondering what to add without having too much volume, intensity or other things like that.
Also, in the nSuns spreadsheet it says, "Increase TM based on your performance in the 1+ sets." How do I actually input this on the spreadsheet? e.g. If I'm going to add 2.5kg to my TM where can I put this in so it can update the spreadsheet? I can only find my 1RM where I enter it and it calculates all the data.
Edit: Is there any general rule of thumb or list of accessories I can start off with? Thanks!
Have you checked out my other video explaining the accessories? That might help!
@@PandaTRBL Thank you! It helped a lot! I might follow what you're doing and see how it goes!
Could I add more accessories / more volume for the accessories since you're running it 6x a week whereas I'm doing 4?
Just one quick question, how long does benching usually take for you? I only have 2 benches at my gym and don't want to take the entire thing up for 2 hours hahaha
@@sergeantsentry8864 maybe you could add one extra I guess but try it out and see how it feels. I felt like my accessories were more than enough.
I’m usually on the bench for about 1-1.5 hours…personally I was always on a mission so I didn’t care if I took up the bench for a long time!
@@PandaTRBL Thank you bro! I appreciate the fast responses and informative knowledge!
Wtf. U bench more than 2 plates at 16? Wild
supersquats is more difficult than nsuns
Why do you think this program works so well even for intermediate/advanced lifters? Virtually every other non-novice program I've seen involves complex periodization schemes where the sets/reps, 1RM %s, and/or exercise selections are changed on a week to week basis. My understanding was that intermediate/advanced lifters don't progress well on simpler linear progression programs like this one.
when i mean intermediate/advanced, i mean lifters who have been lifting for a while and know what they are doing in the gym. You are correct though, once you get to a certain point of EXP powerlifting NSUNS wont give you as much as somebody who just started powerlifting.
How long are you in the gym? All those sets man wth
probably like 2 to 3 hours
What software do you use to edit your videos?
DaVinci Resolve is free, start there.
FCPX
Goat
That must be very heavy
i wish i could lift heavier :(
On Mondays, shouldn't you be doing 8 sets in OHPs? in 3:34 in only shows 6 sets. Thanks
John Rusty Magdangal what up brotha! The first two sets are projected warm ups! The last 6 sets of 3,5,7,4,6,8 rep scheme are the most important ones! Hope it helped!
Alex Chen thanks bro!
I’m like 2 days in and my body is dead 😂😭
keep it going brotha you got this!
@@PandaTRBL In just 2 months my bench went up 20lbs, Squat went up 50 lbs, and Deadlift went up 60lbs... destroyed my body but mad effective
@@EricIbe thats perfect bro im so glad!! if it hurts you probably doing it right lol!!
How many reps did you do on the 1+ sets in order to increase the weight?
David G the 1+ reps are AMRAPS meaning as many reps as possible. You might have missed it but if you watch the video, I do explain how much weight you increase depending on how many reps you hit in your 1+!
@@PandaTRBL I dont think it was mentioned, I heard something about when you do your last set you should get 10-16 reps. I heard for the 1+ people were doing 3 reps until they finally moved up the 5 lbs. Was just wondering how many reps you were hitting on those 1+ REPS before you added the 5lbs
David G if I hit 2-3 reps I would move the weight up 5 LBs
@@PandaTRBL Thanks, one more question if its not too much to ask. Should I leave one rep in the tank when doing the 2-3 reps? or just go all out and hit it - obviously avoiding a grinder where the form is just not good - Im talking about clean reps.
Thanks
David G it’s better to go all out and hit it. No point in saving a rep otherwise it ain’t an AMRAP. To be honest, it’s difficult to grind out your last rep without having good crispy form. If you find yourself struggling and your form breaking down, I would recommend focusing on your weaknesses and also cleaning up your form to make it as efficient as possible!
I despise the front squats after deadlifts. Can I just do something else instead?
Dilip M absolutely! I did tempo squats instead because I didn’t have the flexibility to do front squats. 3 seconds down and 2 second pause and then explode! Give that a shot homie! Thanks for stopping by 😬
I dont understand, Alex, perhaps you can help me with that? I see 9 columns for all Monday through Friday and 8 columns for Saturday. the reps for Monday is 8, 6, 4, 4, 4, 5, 6, 7, and 8+, so should i do 9 sets of bench? thanks a lot!
Thanks for stopping by Herman! the first few sets are actually just warm ups, in the example that you have given for monday of 8,6,4,4,4,5,6,7,8+ the only sets of those that matter are 4,4,4,5,6,7,8+. Same thing applies for the rest of the days! Hope that helps!
Hi Alex! I'm still a beginner/novice guy in powerlifting. I have a question tho, the number of sets and reps for the OHP you showed weren't the same as the ones in the google sheet? I'm confused hahhaha
Thanks!
its all good man, we all start from somewhere. On the sheet itll show you warm up reps and also your working sets. i just showed working sets for myself! if you need more help and explanation send me a dm to my IG @pandatrbl
Just download the nsuns app. Much easier than a painful spreadsheet.
PrimeTime to each of their own my man! Personally I’m not a fan of the app!
I’ve been replacing OHP with incline bench since OHP hurts my back for some reason. I also have been swapping the sumo accessory with cleans and power cleans as a bigger weightlifting total is another goal of mine. Do you think OHP is necessary for this program or can incline to the job just as well? Thanks for the great video man!
Charlie Moore what up homie! I recommend, doing more flat bench than incline bench. It’s too bad you can’t do OHP maybe try dumb bell press instead?
Alex Chen thanks for the quick reply man, I’m gonna try to fix my form for OHP but if not I’ll try switching it to dumbbell press or more flat bench
Charlie Moore definitely my dude! Try bringing in your grip closer and arch your back a bit, push your chest up and push the bar behind you!
@@PandaTRBL why more flat bench than incline?
@@Wrigadelphia1908 I power-lift and compete. And flat bench is the main lift for my sport instead of incline! Hope that helped
I heard that 5/3/1 isnt great if ur main focus is pwrlifting so I was wondering ig the nsuns version is?
Hey bro, how is your warm up?
what up brother, my warm ups are kind of hard to explain... ill probably make a video on it in the future.. but i always start with the bar and slowly work up. the key to warming up is to lift the bar to 135 to 225 to 325 as if they are the heaviest sets. you must practice like you play
Love this program but I feel like a dick using the bench for 17 sets on heavy bench + cg bench day
During the working sets, if my target is 7, should I exceed that if I can?
I think u are supposed to have reps left in tank then u only go till failure on the main amrap set
@@jamesmxx9390 you got it exactly!
Bruh your neck while you deadlift or squat.
not the best, but not the worst. i got stuff to work on for sure!
So the program is a rip off of wendlers but its week to week instead of monthly ok got it
🤷🏻♂️🤷🏻♂️🤷🏻♂️
This is why people dont bother with working out, this is just way too complicated
You should not be running this program as a beginner anyway as you WILL hurt yourself. StrongLifts 5x5 is much better for beginners.
well i guess you stay true to your profile name 😂
How many hours do you train hahaha
i used to train about 6 days a week with a day for stretching but my program is different now and i go about 5 days a week!
Lol not even close to being the most difficult program but sure. Good video other than the title though.
Definitely lots of difficult programs out and you could be right. Thanks for watching though! Btw, sick 400lb bench I want to see 500 next!
Too complicated
it seems like that at first but once you get the general idea it may be more simpler than you imagined!
Seems like alot of junk volume
hallo hey I’m sorry you feel that way! Thanks for checking out this video tho :)
@@PandaTRBL if it works it works I guess. Keep it up
hallo hey for sure man!!
It's not junk volume - your muscles don't need high weight if the RPE is high.
Dez you a real one ☝🏼