Wait what 😂,,, you squat 3 times per week yearlong,,, I would like to see those % , because no disrespect if you are running that program for real and proper doesn't sound realistic, but I would like to have a conversation about the topic with you .
@@Lavabug I ran the program myself you said endlessly, meaning he finish what rest a week and ran the program again , I highly doubt it if the program % is run properly.
@@AnthonyGarcia-sy3yk I think it's obvious he was joking lol. Even Smolov Jr. done back to back is not sustainable more than once or twice. But the frequency is not the problem, it's the total volume.
30 reps ??? How many sets ?? And how deep were those squats , parallel i hit 20 with that weight chilling no belt,,, now ankles deep squat I would like to see that .. because when squat ankles deep for 20 and I done hehe after burn out ..
As a long leg long femur lifter i just stoppes doing higher rep Squats. I push volume in Split squats, Lunges and Machines, and focus on reps in the 5 rep range on Squats and front Squats.
Really the best thing you could do imho, I did the opposite and accumulated way too many knee injuries to continue progressing after a decade of lifting. If you want aerobic fitness, don't do it with a bar on your back training to move light weights slowly when you're trying to squeeze out 10 reps.
This was a really useful video, the example at the errors section was super clear and something I'm definitely guilty of, will try to work on that. As always, thanks!!
I do wonder if 10 sets of 3 is just as stimulative as 3 sets of 10 if both are at 55-60% intensity, as long as you take really short rests between your 10 sets
@Noah-pc6wq the goal is to increase strength, which means you need more intensity, not 55-60%, and longer rest. One might do 3x10 @70%, I'll take 10x3 @80%
@@littlethuggie I meant for the start of a preparatory phase, like what the video says. Just because one is doing less reps doesn't mean the weight needs to be increased from the very beginning.
Well update this morning 100 kg 30 reps without belt or knee sleeves , I think I could hit 40 with a belt run out of breath before my legs give up .. but I was losing my core stiffness I bailout at 30
I was doing power cleans recently and as I picked up the weight (about 115) I felt a small pull in my low back. Doesnt seem too bad, no bruising or severe pain, any thoughts anyone? Is that what a herniated disc feels like or maybe it was a muscle strain..
Happens to me 2-3 times per year, usually on very light cleans where I catch a little backward and get off pitch 'unawares.' Couple of days rest and I'm usually back to normal.
@@smolboyitry rehabbing immediately. I recently tore my lat during pull ups, took a day off and then started doing very light, high rep single arm pull downs twice a day. I started upping the weight by 5-10kg each following day. It’s been little over a week and I’m already back to training back somewhat heavy. I would personally recommend you do something similar just with dead lifts or squats. Should be ready to go in no time
I am skeptical of this. Almost all 200kg+ squatters I've known have never spent much time with high reps (above 6) when I've asked them. In 10+ years of squatting I have accumulated most of my injuries during high rep volume blocks (tendinopathy, torn menisci and torn quad muscle bellies) and multiple sets with lower reps have produced more sustainable progress with less overuse issues. Maybe hyperspecialized underweight powerlifters who never do more than 3 reps ever might stand to benefit from 8+ reps, but I feel I've wasted too much time chasing high reps and ended up too broken to reach my potential because I insisted on higher rep blocks. I would've agreed with the premise of the video 5-6 years ago, but now that I've run myself into the ground with volume blocks and gotten *weaker* and more injured, I'm not so sure. Less is more.
Well, I sguat almost 250 kg. My injuries get worse everytime I focus exclusively on low rep training. They heal when I focus only on high reps. And by high reps I mean 20 pus rep sets. On top of that, my strength on the 1 rep squat goes up quicker when I combine low rep training with the 20 plus rep work more than if I only do low rep training.
you can get there with low reps too, the main thing is to hit the high amount of volume for the work capacity, so you could do 5 reps x 7 cluster sets and low rest periods. The Russians found out that like most of your training should be done at around 70% intensity so keep that in mind. But plenty of athletes train low rep schemes, it's all about relative intensity imo. Lasha for example trains 3 reps mostly
Periodization works. You start with high reps and volume to build work capacity and connective tissues and then you progressively ramp up intensity with lower volume. If you constantly get injured with high weights that probably means it’s time to do as the boys explained here and spend some time rebuilding with high reps and lower intensity
@@dbo514 It's like you didn't even read what I said. The high reps are what got me injured repeatedly and stalled progress. You aren't progressing to lower reps and heavier weights to an eventual PR if every volume block leaves you with chronic overuse injuries that take months or years to recover and can't bend your knee for the first hour of every morning without excruciating pain due to inflamed quad tendons. It's not essential to do high rep sets in the squat and just as many people make progress never doing so. Block periodization isn't some unquestionable last word in how to train long term successfully, suggestions of such are just dogmatic. We're not in 1984 East Germany.
@@NikiforosDim Lasha hasn't pushed for a higher absolute squat in a long time, he likely hit is top lifetime squats years ago and just trains to maintain them. Same with other elites with 300kg+ squats, they're done progressing the squat and do the bare minimum. Not applicable for the rest of us lol.
@@BobCarolgees-p8f I used to squat high bar until a few months ago. My best set was ~120kgs for 17 reps. Currently I like the low bar squat, it’s just perfect for my build
I sure hope you don't program anything like the intro clip. To each his own but i rather keep the main lifts more specific and work hypertrophy and workload via the variations and accessories. I don't know of any modern powerlifting program that has 5*10's for the main lift, in any phase. The highest you'll probably see is 6 reps per set.
Some popular weightlifting programs in the US like LSUS/Kyle Pierce/Mike Stone use 5x10 for squats and pulls. Having done it under coach guidance, I don't recommend it honestly...
Strength gains are specific to the type of load used, contraction type, number of reps/time completed, muscles used, velocity/speed of movement, type of movement/range of motion. Yes there is transferability from one type of strength to another, but the greater the disparity in these qualities the less value it has in creating the desired outcome. I struggle to see the reasoning for following a traditional pyramid style periodisation when the greatest improvements in 1RM strength are made by simply practicing near maximal single lifts.
High reps + Low squats
Needs to be a t shirt..
That's why I run Smolov indefinitely
Wait what 😂,,, you squat 3 times per week yearlong,,, I would like to see those % , because no disrespect if you are running that program for real and proper doesn't sound realistic, but I would like to have a conversation about the topic with you .
@@AnthonyGarcia-sy3yk Smolov is 4x/week. 3x week really isn't that much...
@@Lavabug I ran the program myself you said endlessly, meaning he finish what rest a week and ran the program again , I highly doubt it if the program % is run properly.
@@AnthonyGarcia-sy3yk I think it's obvious he was joking lol. Even Smolov Jr. done back to back is not sustainable more than once or twice. But the frequency is not the problem, it's the total volume.
@@Lavabug obviously you can basically air squat every day ... The question was about that program in particular..
Some of the best gains I got was when I did mass made simple 30 reps on 102.5kg.
Brutal but made me a man.
30 reps consecutively?
30 reps ??? How many sets ?? And how deep were those squats , parallel i hit 20 with that weight chilling no belt,,, now ankles deep squat I would like to see that .. because when squat ankles deep for 20 and I done hehe after burn out ..
I did 31 reps
I am a god
@@Daan113 yes breathing squats ass to grass with squat shoes.
It was hell.
@@AnthonyGarcia-sy3yk I was able to do 17 reps quickly after that I took deep breaths every 3-5 reps.
Took about 3 minutes no reracking
Need a video on how to most effectively use 2010's girl pop to build squat 1RM
I hate that song so much. To me, it's associated with stupid af KFC ads that deter me from buying kfc
@@fredflinsten449for menit's NFS Most Wanted on Android.
You just need to go with it 😁
What is your take on Static Holds for Squats
ie: walk out
Waste of time
Ask Gabriel Sincraian... gave him a herniated lumbar disc.
intra set would be within the set I do believe. Just a smol correc
Amazing music 😂
As a long leg long femur lifter i just stoppes doing higher rep Squats. I push volume in Split squats, Lunges and Machines, and focus on reps in the 5 rep range on Squats and front Squats.
Really the best thing you could do imho, I did the opposite and accumulated way too many knee injuries to continue progressing after a decade of lifting. If you want aerobic fitness, don't do it with a bar on your back training to move light weights slowly when you're trying to squeeze out 10 reps.
Use me, one half of Sika
Been waiting for this rebuttal vs the opposite that Mitch Hooper and Mike Isratael have been pushing recently
What have they been saying, I'm out of the loop
20 reps of back and front Squattin are a must for confidence, conditioning and technical improvements.
are you going to comeback to recording videos together?
This was a really useful video, the example at the errors section was super clear and something I'm definitely guilty of, will try to work on that. As always, thanks!!
Thanks for watching!
My problem is having asthma and not getting it under control. So bloody frustrating. Anyways, nice video!
lung issues screw up everything!!☹
Been following for a long time and I just got the app! Would you recommend running WL alongside RTA if I can only train 4 times a week?
Just do the WL program, you'll very likely PB your Front Squat and Back Squat on it by the end.
Run the RTA 1.0/ 2.0 at a different time
I'll take 10 sets of 3 over 3 sets of 10 almost every time lol
I do wonder if 10 sets of 3 is just as stimulative as 3 sets of 10 if both are at 55-60% intensity, as long as you take really short rests between your 10 sets
@Noah-pc6wq the goal is to increase strength, which means you need more intensity, not 55-60%, and longer rest. One might do 3x10 @70%, I'll take 10x3 @80%
@@littlethuggie I meant for the start of a preparatory phase, like what the video says. Just because one is doing less reps doesn't mean the weight needs to be increased from the very beginning.
@@Noah-pc6wq I'd still take the same intensity over 10 sets rather than 3.
That's why I'm running 531 leader/anchor program.
What if you Squat 4x a week, since 2015. Tues/Wed - Fri/Sat
👍💯💪 as always, build a strong foundation, FIRST. Specialize as the pyramid gets taller. Periodization to reinforce the whole process. Great video
Well update this morning 100 kg 30 reps without belt or knee sleeves , I think I could hit 40 with a belt run out of breath before my legs give up .. but I was losing my core stiffness I bailout at 30
Sweaty fridge, a brutal combination.
Nice timing, just started programming a hypertrophy phase
Did you just work in the words homogenous solidifying of the midsection? That must have taken some time!
I was doing power cleans recently and as I picked up the weight (about 115) I felt a small pull in my low back. Doesnt seem too bad, no bruising or severe pain, any thoughts anyone? Is that what a herniated disc feels like or maybe it was a muscle strain..
Happens to me 2-3 times per year, usually on very light cleans where I catch a little backward and get off pitch 'unawares.' Couple of days rest and I'm usually back to normal.
@christopherroberts2500 I appreciate you. I am thinking my warmup was probably insufficient but it may have happened anyways.
@@smolboyitry rehabbing immediately. I recently tore my lat during pull ups, took a day off and then started doing very light, high rep single arm pull downs twice a day. I started upping the weight by 5-10kg each following day. It’s been little over a week and I’m already back to training back somewhat heavy. I would personally recommend you do something similar just with dead lifts or squats. Should be ready to go in no time
@john_m3619 you are epic, thank you for the advice and testimony. This is exactly what I'll do
Clickbait thumbnail hehe jk dara
Lots of squats for the algorithm
For the algorithm
😮
I am skeptical of this. Almost all 200kg+ squatters I've known have never spent much time with high reps (above 6) when I've asked them. In 10+ years of squatting I have accumulated most of my injuries during high rep volume blocks (tendinopathy, torn menisci and torn quad muscle bellies) and multiple sets with lower reps have produced more sustainable progress with less overuse issues. Maybe hyperspecialized underweight powerlifters who never do more than 3 reps ever might stand to benefit from 8+ reps, but I feel I've wasted too much time chasing high reps and ended up too broken to reach my potential because I insisted on higher rep blocks. I would've agreed with the premise of the video 5-6 years ago, but now that I've run myself into the ground with volume blocks and gotten *weaker* and more injured, I'm not so sure. Less is more.
Well, I sguat almost 250 kg. My injuries get worse everytime I focus exclusively on low rep training. They heal when I focus only on high reps. And by high reps I mean 20 pus rep sets.
On top of that, my strength on the 1 rep squat goes up quicker when I combine low rep training with the 20 plus rep work more than if I only do low rep training.
you can get there with low reps too, the main thing is to hit the high amount of volume for the work capacity, so you could do 5 reps x 7 cluster sets and low rest periods. The Russians found out that like most of your training should be done at around 70% intensity so keep that in mind. But plenty of athletes train low rep schemes, it's all about relative intensity imo. Lasha for example trains 3 reps mostly
Periodization works. You start with high reps and volume to build work capacity and connective tissues and then you progressively ramp up intensity with lower volume. If you constantly get injured with high weights that probably means it’s time to do as the boys explained here and spend some time rebuilding with high reps and lower intensity
@@dbo514 It's like you didn't even read what I said. The high reps are what got me injured repeatedly and stalled progress. You aren't progressing to lower reps and heavier weights to an eventual PR if every volume block leaves you with chronic overuse injuries that take months or years to recover and can't bend your knee for the first hour of every morning without excruciating pain due to inflamed quad tendons.
It's not essential to do high rep sets in the squat and just as many people make progress never doing so. Block periodization isn't some unquestionable last word in how to train long term successfully, suggestions of such are just dogmatic. We're not in 1984 East Germany.
@@NikiforosDim Lasha hasn't pushed for a higher absolute squat in a long time, he likely hit is top lifetime squats years ago and just trains to maintain them. Same with other elites with 300kg+ squats, they're done progressing the squat and do the bare minimum. Not applicable for the rest of us lol.
Any tips on increasing volume for the classic lifts? More sets of 1-3 reps or breakdown the movements into variations to manage fatigue?
15 singles or doubles with 1 minute rest, increasing weight every 5 reps.
When is it useful to implement klokov squat into the training program/which benefits does it have?
What's the klokov squat? Long pause squat?
@@sikastrength yes!
I commented in the group about feeling like a bitch running the combat sports program due to the volume….
Glad it’s not just me!!
It's worth it in the end!
is this really what you listen to when you squat
I squatted 300kg High Bar to Mumford & Sons
@@sikastrength I heard Toshiki listened to battle sounds of Iwo Jima every time he went above 300kg
Great stuff lads! Thanks for the video, much love
Okay fine I’ll run RTA again
RUN IT AGAIN!
High reps on low bar squats would be a disaster for the lower back and hips
be a man, high bar it
I do 20 rep squats high bar . Just drop the weight a little.
@@BobCarolgees-p8f I used to squat high bar until a few months ago. My best set was ~120kgs for 17 reps. Currently I like the low bar squat, it’s just perfect for my build
lower back is handled with proper bracing.
elbows and upper back take a hit for me
Its relative intensity. Your body should adapt to that work.
Expose erorrs eh?
Was looking if anyone else noticed
I sure hope you don't program anything like the intro clip. To each his own but i rather keep the main lifts more specific and work hypertrophy and workload via the variations and accessories. I don't know of any modern powerlifting program that has 5*10's for the main lift, in any phase. The highest you'll probably see is 6 reps per set.
Oh yes, yes we do.
Some popular weightlifting programs in the US like LSUS/Kyle Pierce/Mike Stone use 5x10 for squats and pulls. Having done it under coach guidance, I don't recommend it honestly...
Strength gains are specific to the type of load used, contraction type, number of reps/time completed, muscles used, velocity/speed of movement, type of movement/range of motion. Yes there is transferability from one type of strength to another, but the greater the disparity in these qualities the less value it has in creating the desired outcome.
I struggle to see the reasoning for following a traditional pyramid style periodisation when the greatest improvements in 1RM strength are made by simply practicing near maximal single lifts.
What is your total?
@@Nemo-nm1ef 220 @ 81. How much I can lift doesn’t preclude me from reading or learning
@@Nemo-nm1ef 220 @ 81. How much I can lift doesn’t preclude me from reading or learning.
@@insurrectionist5099 dunning kruger is strong in this one.
@@Nemo-nm1ef I mean you’re welcome to change my mind if you have something valuable to bring to the discussion other than ad hominem