The LAST Video on Volume vs Intensity You'll Ever Need
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- Опубликовано: 24 сен 2024
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Chest up, shoulders back. All aboard the Gain Train!
-REVIVAL Fitness-
the last video on volume vs intensity you'll ever need. volume vs intensity bodybuilding. volume vs intensity for strength. volume vs intensity for hypertrophy. reps in reserve. rate of perceived exertion. rir. ripe. 1rm. volume intensity frequency. volume is the primary driver of muscle growth. progressive overload. tonnage explained. science based bodybuilding. evidence based. rf. mk angeletti. starting strength. stronglifts. ice cream fitness. 5x5. novice program. bodybuilding training. bodybuilding programming. mike israetel lyle mcdonald. mike israetel greg doucette. volume vs intensity greg. hypertrophy training made simple. cultivating mass. athlean x workout volume is killing your gains. training to failure. when should you train to failure. is training to failure bad. is training to failure safe. training to failure every set. training to failure every exercise. high intensity training. mike mentzer. heavy duty. hit. hiit. high intensity training bodybuilding. john meadows. mountaindog1. renaissance periodization. jeff nippard. jeremy ethier. omar isuf. alan thrall. silent mike. how to smash plateaus with volume prs. algorhythm. algo rhythm. 5/3/1 for hypertrophy. 5/3/1 review. 5/3/1 bbb. conjugate training. elitefts. the mount rushmore of gains? 4 lifts for any goal. 5 exercises i used to deadlift 500 pounds (naturally). are you lifting too fast or slow? (rep speed explained). do you need to unlearn this classic lifting cue? your noob gains are running out. now what? the 3 stages of lifting mindset. why recomp is killing your gains. bulking and cutting truth. how to design upper body day for size and strength. how to design lower body day for size and strength. exercise science. kinesiology. gym progress.
#VolumeVSIntensity #GymProgress #REVIVALFitness
You're 150 pounds, but want to get big and strong. Don't say I didn't warn you... ruclips.net/video/jblve-k8mv8/видео.html
More likely 82kg/180cm +-15%bf but my lifts are shit
You said youre weak because you did bench 100kg for 5 reps, but bruh I can only bench 80kg for 10 reps for 2 years of training
80kg x 10 isn’t bad man. Can definitely be improved but not bad. I couldn’t do that after 2 years.
@@REVIVALFitness also decided not to squat due to lower back pain after it, leg press and hack squat doesn't changes game either. What I can do is leg extentions/leg curls/deadlift, also gonna add these romanian split squats
@@REVIVALFitness plus some butt work (not in sexual way)
Ur videos have made the difference between me not gaining, and now growing exponentially. Changed my program to include exercises u recommend. A mix of volume and intensity, not to mention you made me un afraid of eating enough, I'm progressively overloading in the gym and in the kitchen and it's working!
Gotchu man 🤜🤛
Growing exponentially? So you gained ur 15 lbs nooby gains and because of him you gained another 165 lbs of lean tissue? Nice brah
(I’m jk)
Good shit bro! 👏🏻
Facts most people think going to the gym is half of the battle
Somewhere down the line, consumers and (predatory or clueless) content creators, tried to applied the "what is the most important thing that will give me all my gains" to training variables. So they thought they could get away with doing just a few sets of what they like to think is super high intensity or do a whole bunch of volume at lower "intensity" and in both cases they end up under-training anyway without knowing that those are just variables that determine the total stress which is what really should be going up over time in sync with adaptations.
Nuance 😡
For me personally, I did a lot of volume first, but I didn't really start to grow until I started doing Dorian's heavy duty Blood and Guts routine. I am doing his first routine now but still going to failure and doing HIT. Personally, I feel like this is the way for *me* to grow. And the strength gains are very good.
How's it going now?
@@shrexyboi1850 Now I am experimenting with more volume. I went from Dorian's 1 set to failure to his intermediate 2 sets to failure routine. Now I'm doing even more volume to experiment and see what's best. Maybe I needed to get my body used to the intense lifting before starting to implement more volume, I don't know. This is all a journey and we're here to learn. However I must say when I did 1 set HIT to failure I think I grew the most that I've ever grown from that. But then again it was all newbie gains by then so yeah.
@@voodoochile6796 HIT is where it's at. I used to run PPL, but i naturally train close to 0 RIR, so it was mentally draining to go in the gym 6x a week, and pushing failure so often and usually didnt stick to the program. I'm training 4x a week tops and im progressing much better now and gyming is fun
@@alexbrookma PPL can still be very good using a more HIT style approach to training. Ive always trained every working set to failure or beyond with moderate volume and often do PPL I just space the workouts further apart so as to recover (so as to keep intensity AND volume without overtraining) I'll either take a day rest inbetween workouts so are hitting each muscle group once every 5-6 days or push, pull, rest legs, rest, push, pull etc (or some variation of that)
@Mantastic-ho3vm You want to see what I looked like when I just started lifting? OK then
Mike Mentzer and HIT and learning how to properly execute has changed my training and making gains like never before. Go to any gym, most are not training intensely. Not sure where this duy trains but most are no where near failure.
The last part of the video is what i really resonate with. For me lifting really is a passionate thing. I have sunk months worth of time, learning how to do certain excercises properly, learning different schools of training, accumulating training knowledge in general. I used to struggle with overdoing things to the point of actually making myself ill. i genuinely did like 2 to 3 months of work where at the end i ended up with a high fever for about a week then getting discouraged to go to the gym for like a month or two. Making passionate lifters understand to take things slow is genuinely underdone in this industry.
That’s brilliant the conclusion you made. Serious lifters train to failure every time. The problem is when to hold back instead of not doing enough or pushing enough.
The noticeable difference in hypertrophy training and strength training will generally start at about mid intermediate to late. Even then you have to do an insane amount of volume but in a lower rep range due to training specificity. While itll be upper rep ranges for hypertrophy. Youll still get size if youre just training for strength. Eat do your volume work and rest Bruh.
This is literally the last video I need on intensity and volume you aren’t lying 😂 why didn’t anybody else make a video like this?
Good question
I realized your main point on my own about 3 months into lifting. People really need to start paying attention to how their muscle groups respond to to different types of stimulus. Unfortunately everyone wants to be told what to do and thinks that there is some cookie cutter program that will work for them. This is where lifters get discouraged and fall off. Keep lifting
Bro. Been working out two years properly. I’m 49yo now. Since august 22 I’ve put on 20kg. I was skinny fat at 190cm and 66kg. I’m now 85kg. I never give a shit about 1RM or PRs or shit like that. Only bc I’m still able to add weight so I’m constantly pushing it further. I work out 3x weekly walk 4km daily eat great sleep great. I only have home equipment so zero fucks given about gyms or gym etiquette.
Thanks for your forward and direct approach.
The algorithm is of the hook brother! Love all your content that you put out. You speak a lot of truth and educate others as well💪🏽👍🏽
Thank you man 🤝
Him and Shawn are the best. No BS, no gimmicks to sell shit or make more money. These guys will be successful in ACTUALLY HELPING PEOPLE LIVE BETTER LIVES! Thank you good sir.
I see several missconceptions here. "If you can do more volume why won't you do it?"..Well because more is not always better. You need to apply a stress that you are able to recover and adapt to before the next workout comes in. The vast majority of people do not train with intensity and train to often. 3 days a week for the average adult that has a work and a family is about as much as is recoverable. For example on "back day", I do pull dows, barbell rows and deadlifts, all on high intensity but on the 10-12 rep range, except the deadlift (5 reps). Then is some shoulder overhead press, flyies and it's over. Most average Joes don't need nor can they handle 6 exercise for back like a bodybuilder that is on all kinds of stuff and lives, eats and rests for lifting.
The problem is when people are too scared to do more sets and reps cause they think it's overtraining when in reality they're under training
@@brickhandle1577 that is not what I tend to see at the gym. What I see is people totally wasting their time with the wrong exercises for their level of training and muscle mass. A 140 pound kind shouldn't be nowhere near a machine for at least a year of heavy barbell training and proper eating. Yet I see them all the time. I took the trouble to check people this year and the fingers on one hand are too much to count the people that grew in 2021 so far. They do way too much volume of useless issolation crap that a novice shouldn't do. Chris Bumsted can do 6 exercises for back not the average kid, nor the average dad.
@@neophyte2688 the human body is capable of adapting to a lot of training stress obviously your potential is limited if you work long hours and have other stressors but I would say most people don't do enough volume for certain muscle groups, it also depends on everyone's own personalized goal but I guess what in trying to say is the average person is probably undertraining and don't realize it
That comment was made in the context of HIT, only doing 2-3 exercises in one day. 6 back exercises in one session is a bro split which I don’t advocate.
@@REVIVALFitness oh ok, glad to hear that.
My new favorite lifting channel, keep up the good content bro!
🤜🤛
@@REVIVALFitness I also have a suggestion for a video. Deadlift variations (sumo, conventional, trap bar) and which muscles each of them work. Maybe you talk about leverages too.
This repitition vs intensity ratio can only be assessed by personal experience. That is how I know what you are talking about.
10 has been the benchmark for a long time, sometimes it’s best to go with old adages. Nothing wrong with experimenting but as you stated, trying to volume your max is the quickest way to end your lifting days.
10 sets per body part?what split u do aswell
Volume is strictly the number of sets you preformed
People say that beginners can train as hard as they want and still recover, but I beg to differ. Like you said, a lot of people with the mindset and diligence of a dedicated athlete can burn out pretty quickly
I like the point you made about people exhausting themselves by doing junk volume before a working set of a compound lifts. However if the volume is for a warm-up then it has merit, Matt wenning style warmups have helped me very wellnot only with a bit more volumes bit also by increasing muscular and even general endurance. I highly recommend them.
The main argument I’ve heard for not doing additional sets is that it provides no further stimulus for growth; only more fatigue. I incorporate going to failure and forced reps a lot but i always do 4-5 sets of 8-12 reps. Less feels ineffective.
@Old Skool Bodybuilding Routines you really are everywhere with your pump and fluff Routines of endless easy sets
Strength varies so much. I think most people are so caught up in ego training. I think in their mind they would rather move a shit ton of weight one time and feel all good about themselves instead of taking a medium heavy weight but move it pretty close to or at failure for a good 6 plus reps. This is the major reason most people see little to any gains is the fear of training to failure for reps. Of course one could dance all day with low intensity but it takes one forever to get the preverbial nail head to meet the surface.
Hit the nail on the head, M.K.!
🔨
Intensity is the amount of stress set on a muscle from a work set, which is both dependent on proximity to failure and muscle activation 👊💥
You train for hypertrophy I train for hyperplasia, we are not the same
you and Dr Mike together are basically my lifting bible at this point. Mike is the old testament cuz hes a boomer and you're the new testament
Delts looking particularly capped today my good sir
An exquisite observation if I do say so
Quality shit. Subscribed.
🤜🤛
Whatever your volume, lift intensely.
Good shit on the info about not training to failure on top sets
🤝
Only 11 thousand subs? Must be the beginning of a snowball of soon to come subs. Good job bro
Thanks man 🤜🤛
I've been training for 44 years ..but I didn't really start growing until I start HIT ..the only way I could do 10 sets a body part is if I paced myself ...like Dorian once said ..once the nail is driven into the wood why keep beating on it !!!
For my mental health I just need to be in the gym so I go 6 days a week but 2sets per exercise and about 12 sets a week for back and chest and about 6-8 for triceps and biceps
I love your sense of humour. 50lbs for 5 straight years 😂
Many cases
Great video, thanks! You deserve way more subs, which I think you'll get soon!
Thank you 🤜🤛
I'm going to the gym with my mom. I train hard (around 0-3 RIR) but she seems like she has more reps in the tank. I'd like you to make a video on how to convince someone to push harder.
Unfortunately most people who don't train hard don't really want results that bad.
@@sheadoherty7434 I know she wants results that bad. We both are dealing with being overweight.
If sowneone doesn't want to work hard, its tough to convince them tbh.
Like that guy said, she don't want it bad enough
@@adrielquiroga7901 if that’s the goal training hard with weights doesn’t seem like the move. Cardio and a caloric deficit would be better. No lifting needed if she doesn’t want to.
@@the_lone_donkey1388 yeah, you're maybe right. She already plays volleyball.
Just here to show my support thanks brotha ❤️
🤜🤛
Very good video! Have to say I agree if everything you said. Very well put and not hard for anyone to understand.
I watch allot of people do endless number of low intensity sets and wonder what they are really trying to acheive?
I appreciate the graphs and how you explained the logic.
01:30 It's great for cardio! I like to pronounce it "Hyper- Trophy"😁
Godly traps. Amazing video brother.
seriously they're huge lol
😈
10k babyyy on the horizon. 💪 👀
were out here wastin breaths fam gotta stop breathin n get after it
I was just thinking about Mikes deloading advice and coming back on with 4RIR and what you said about that being for really advanced guys makes sense now to me because those guys 4RIR is still a shitload of weight / 'tonnage' eh for the kind of people he coaches. Most people he deals with personally are no longer human
4 RIR is inconceivable in my universe except during a deload.
I actually bought Renaissance periodization scientific principles for hypertrophy training boom. It reads like a textbook, but it's really quite informative. I think it's important to remember that with individuals nuance is also individual, but general information generally applies to general ppl. I'm not actually burying to be a bodybuilder, but the information has been SUPER helpful for me. So I duno, I actually appreciate the deload week inside of a 7 or 8 week mesocycle.
I should state, also, that I use their men's physique training template.
I do a hybrid type of training were I focus on intensity with main lifts such as bench, squat deadlift. I have a rule, if I can do 4 reps of a weight for 8 sets, I go up on weight. Once I finish these main lifts, I would go to dumbbell presses, leg presses, hack squats etc. I think the problem I have rn is how to incorporate 2 deadlift and squat sessions every week. Although it might not be optimal for recovery, my body recovers just fine in span of 2-3 days. I’m current doing push pull legs. But I think I want to switch up so I can get those two deadlift two squats days per week. Any suggestions?
@4:08 I suggest this second definition to have it's own name. Then we would have two distinctive variables and names for them. Rippetoe & Kilgore proposed 'Relative Intensity' (Practical Programming, Table 7-2).
Eg. relative intensity Medium:
do sets of 5 at Intensity 80% OR do sngles @ 90%.
bro tht back check fucking killed me😂😂😂😂
I got smaller doing callenstenics in lockdown
Alright, maybe I am training too hard... I should probably back it off a little bit so I can add more volume! Also, my diet is lacking calories and I should eat more.
Nailed it, brother! 💪🤓
Your imitation of the dork is gold
Well the obvious solution is intense volume
absolutely based content as usual
🤝
I feel like there needs to be at least one more video and rename this video as the “second to last” video you’ll ever need.
Maybe
I'm tired of this, I'm old and battered. Do what you can, constantcy is best. Do what you can.
Great video but had a question regarding volume. suppose for pull day, should you try to hit back from different angles with multiple movements but like 2 working sets or 3 movements but 3/4 working sets? I prefer the first one cause it feels like for upper back, mid back and lats you should be doing one horizontal and one vertical pull ?
Then again, I’ve been going to the gym for only one year now and my progression on the big 3 have been comparatively slow due to lockdowns and tfl injury. I think relatively higher volume of workout has played a role in this as well, I try to train with higher intensity
On bench, you 10 rep max weight plus 50 pounds is your 1 rep max, so there is no guessing because the loss of 2 reps per 10 more pounds is linear. I have done this for myself and graphed it in Excel to set a line to the data to know my exact 1 rep max.
Mike mentzer was right all along
Trying a new max in deadlift is easy. You put on a heavier weight and either you can or cannot lift it. If not, so what. That is very different than trying a new max on bench where the bar is going to fall onto your chest because my gym doesn't have safety bars on the benches.
Best of both worlds: do Rich Piana's EIGHT HOUR ARMS routine and take each set to failure. #rightbabe
8 hours is only 5% of your day
@3:33 Any presenter, coach, vlogger etc. should always pick one definition, declare it and stick with it.
I've dismissed most of the vloggers due to ambiguity.
10K Subs inbound
🤞🏼
But I’m a doctor and learned nothing about training in med school 😔. Keep up the great videos
You can use special meds to get bigger without training
as ben patrick has said the closer to the truth you are the simpler it is
I will keep watching volume and intensity videos for fun though! 😂
Hey man I take you know me by now I'm a regular here, I was wondering if you could answer me a question I had, I was re-watching one of your old videos on maingaining and body recomp and originally it was you who motivated me to start bulking
I had accepted I'd lose abs and I was okay with it except in your video you showed that you got more ripped and had a v taper after your weight had gone up from your skinny fat physique
How did that happen? I understood the waist looking slimmer part but how did you manage to have vascularity as well as size as well as the abs while bulking and putting on weight?
Some people just build muscle differently boss. I've put on forty pounds this year but j lost a lot of weight to 165 from 240 but previously had been to 280 lbs. At 165 no abs but now at 200 my abs are cut out of granite
@@benh6452 I was 56 kgs when I made that comment I am reaching close to 80 now and I still maintained my 4 pack as well as my jawline
It seems gain in muscle boosts your metabolism which is good if you’re naturally skinny like me. But the only way I observed it helpful is if the bulking is with real food. Junk food has no nutrients it’s just shat out the next day
Any tips for reaching 200 lbs? I think it’s 90 kgs
Will really help me fill out my frame because I’m a tall lanky type guy
🎯 Key Takeaways for quick navigation:
00:00 🤔 The volume vs. intensity debate in training is a common topic in the fitness community.
03:27 🏋️♂️ Volume refers to the cumulative work in the gym (sets, reps, total weight), while intensity can be measured as proximity to one-rep max or proximity to failure.
06:25 💪 Some argue that volume is crucial for muscle growth and favor moderate rep ranges, while others advocate for high-intensity training, pushing close to failure, and maxing out frequently for strength.
11:55 🔄 Balancing volume and intensity is essential in training, and it depends on factors like goals, frequency, diet, and experience level.
17:29 🏋️♂️ Training hard doesn't always mean training to absolute failure, and the volume vs. intensity debate should consider individual circumstances and goals.
Made with HARPA AI
@2:10 pic is so accurate
Delts are starting to fill in brother 🦾
Salute 💯
8:02 it’s the eagle that makes like it bro holy shit
🦅💪🏼
always sunny clip = instant like
🫡
Ans Is Moderate intensity moderate Vol
Junk vokume on wasting breaths smh
Size > hypertrophy
Volume really be kicking my ass tho, especially on legs.
Dumbell Bulgarian split squat with high volume? RIP
Great video as always!
LOL. 🤜🤛
What do you think about John hearts single set get big routine for beginners?
I disagree with something on the beginning. I think that someone could be very knowledgable and be a good coach, and still not want to train more than 2-3 times per week because they don't enjoy it / don't want to. Therefore they never become buff and so on, but still, they can be good coaches.
I deadlift 225 but haven't hit puberty
well, even Brad Schoenfeld in his MAX muscle plan uses a metabolite-focused block to "potentiate".... He has not ever come to this conclusion in his studies!! Everyone is pulling stuff out of their a**es. Srsly. So science-based my a**. Honestly, I like to do a top set, then get volume in with protocols like 6x3-6reps. I try to not rest a ton between sets (my cardio is good) so I have another way to overload other than weight or reps ( that said I needed 2 mins of rest between my sets of fahve on deadlifts today ). But I did short circuit my gains early on cause i trained 6x and tried to max out each a lot....That leg press in the video seemed to get you an amazing range of motion. I'M SO JEALOUS! I really like your channel man
11:33 where is your proof for this claim?
10:04 put some respect on his name
You should do more informative videos like this good vid
💪🏼🤜🤛
New sub
Welcome 🤝
What is your view on the ‘critical drop off point’ way of training (e.g you do 100 pounds for 10 on your first set, get 9 on your second set, drop the weight by 10% and if you can get that for 10 reps then have you have trained hard enough on that particular exercise)?
ACTUALLY.
size can mean hyperplasia also
Henceforth, hypertrophy is precise and accurate description for muscle size increments via weight training.
🤓
What program did you use to get strong from the beginning up to the top?
I used to lift and practice boxing and kickboxing in my teens but I'm 31 now coming on 32 and decided to loose my fat and gain muscle. I don't want to look super shredded like a pro body builder i just want to be healthy and look pretty ripped over time. I've been doing a full body workout routine for almost a month now and I've got to a point where i do 3 to 4 sets of 20 on each exercise. On the easier ones i simple added more weight so it was harder. I wouldn't say I hit failure on each set I do but deffinately by the last set or 2 I feel the burn and feel like I can't do much more without my arms giving up. Would you as an expert say that's a good routine or should I do less reps more intensity?
Mfs get jacked in prison on accident just by doin pushups. That’s the least intense upper body training for size possible
Because they do 1000s of reps, I mean there's a reason all the top bodybuilders do insane amounts of volume steroids or not
I did those for years in my early 20’s and 30’s. When confined without the ability to use weights it is better than nothing. I see dudes in parks cranking out 100+ in one set. Whwn I realized I could do that, I revert to go through the one rep, longer, even taking 2min per rep.
There’s also a lot of drugs in some prisons
Some girls hate the word "moist".
awesome details!!!
🤜🤛
well i go full intensity , for me its no pain no gain, but lets say if i feel in my first set that my jointsand tendons are not recovered i go volume, and i do only bodyweight
Good video
Does a novice need to program in deloads?
No
I bought your UL Novice by the way. And I'm impressed. I've been in novice purgatory for the last two years. Tried various different programmes.
@@andrewhadjimichael9616 im thinking in buying it too, did u make some gains bro?
Yeah I like training to failure and it might not be that great cause I think I'm reaching overtraining lol.
That dude's nose bleeding? Lol That would be me if I did powerlifting. I used to get bloody noses like everyday during the winter when I was a teenager. Lol
Been there. I got one during a history test in high school once and bled all over the paper. Failed it.
Got a question for you bro. Personally I go 5 days a week, taking weekends off. I hit all muscle groups twice a week. In a whole week I hit 10 sets of each muscle group to no reps in reserve, so amrap. I dont hit absolute failure but I know for certain i wont be able to do the next rep in the set. All my sets are hard sets no junk. Does this seem right? Curently on maintanence calories because im about 20 percent bodyfat. Usually my workout days take about an hour and 15 minutes including 3-4 minute rest periods between sets and warmup sets in the beginning
Forgot to mention I only train dumbells, cables and machines. No barbell movements and only in the 8-15 rep ranges. I only do one set in the whole week at a 5 rep range and thats the dumbell bench.
For the algorithm
Hey bro , I think hit is making a comeback rn..... people like Dorian yates , hypertrophy coach , Paul Carter and trainedbyjp are advocating for HiT....
Higher intensity yeah, but I doubt they only advocate 2-3 exercises per session. I could be wrong.
@@REVIVALFitness I've seen trainedbyjps routine and it is surprisingly low volume (like 4 sets per body part with a back off set)
@@REVIVALFitness forgot the main man Dante Trudel of dc training , dusty hanshaw and Dr Scott Stevenson as well
@@REVIVALFitness It's 3-5 exercises for bigger muscles and 2-3 for smaller. Only 1 working set. It works beautifully for me personally. But to really reap the benefits a partner is needed for forced reps and negatives.
I have been following a 5x5 stronglifts program for 10 months and i am not making any more progress for some time now. all my compound lifts have reached intermediate level. what program would you advise me to do? because i have no clue what to do next. Hope any of you can help a fellow lifter out. Peace!
531
Fuck Greg, Imma start eating more. 💪🏻
🤜🤛
Thanks for the reply. I've lost a total of 100 pounds over 10 months with IF, and tons of cardio plus less eating. I used to believe Greg, and now I know I was wrong. Thank you. 😊