Candito you truly are one of the greatest powerlifters of all time you are the og and I can’t believe you are still giving out this information for free after all these years.
As a lifter and runner, I've found that listening in to powerlifting principles on programming has helped me quite a bit with structuring my running as well. Blending in "rpe" into my runs (or intensity day vs volume days) has made me go from a 12 minute 1.5 mile down to a 9 minute 1.5 mile in 7 months. Additionally, slowly understanding the concept of tapering/peaking before a week has also helped me.
I feel currently ( and i might still be wrong in saying this ) Matt Vena programming style(boostcamp) is unconventional in that the way even back-off sets have each week increase in reps. This is uniquely challenging besides being 3-week block. I am not arguing that because it is challenging or different hence it is right or wrong but it certainly feels different. Wonder how that fits in among the varied programming philosophies discussed here and wish you sit with Matt Vena to discuss this because he rarely does long-form content on his channel. Hope this perspective too gets weighed in in future. Thank you.
I ran his OG bench almost every day program and it actually made my squat go from 185kg to 205kg, bench from 147.5kg to 150kg and my deadlift go from 200kg to 225kg in 8 weeks (+1 week deload prior to testing). It was insane. My bench had the least increase because I actually halved the volume from 48 sets to 28 since I thought it would be too much for me to recover from.
I've been running your 6 week program for a year already don't plan on changing any time soon, still making consistent progress, although i'm doing a diff program for bench
I believe that strength is just the skill of coordinating a movement. I just train hypertrophy based around target muscles and don't care for movements specifically then when I feel ready transition back into working into pushing a specific movement. It's flexible and simple and has worked well for me. 13 years training experience for reference.
Jose--I have a PhD in statistics and I've never heard of a "meta-regression"--with that said, you're interpreting the graph at 7:26 wrong. It's showing that as you get closer to failure, you gain more muscle growth. It'd be better if we had a table, but it looks like on average can expect about 1-2% greater muscle growth with every 2 reps you get closer to failure.
I coach a lot of new lifters/powerlifters and we usually do some kind of ascending rpe. The differences with my new people vs experience ones are usually a higher starting point on the first week and overall tougher backdowns that progress about 4% per block.
Thanks, I ra. Brendan Tiez sub max training, i am beginner - intermediate. Well the program is Good, but i burnt out by block 3 and really felt the what you said. Will run again with modification.
you can build strength even on lower rpe. linear programs usually start at lower rpe and go to higher over the course of the block, so it's not like you're only hitting low or high rpe at all times, but low rpe definitely is very beneficial.
Most of the time the rpe 5 week is just to establish a baseline level to start from and build momentum to an rpe 9-10 week, and/or to handle recovery from the previous peaking week with the heaviest loads. This helps mostly with the actual big 3 and close barbell variations since those generally generate the highest global fatigue compared to stimulus. With accessories you can generally spend more time in a higher rpe threshold and recover adequately in time for the next session, and without interfering with your ability to perform the primary lifts. The point is allowing yourself room to grow and make it a repeatable pattern to follow into a meet. I find this keeps you fresher and less beat up as well.
Does anyone have the links of the free 15 week programs ? I used to lift competitively in Cali but ever since joining the Marine Corps and endurance and running took over my life I haven’t been hitting powerlifting movements much and I feel like I’m starting back at square one . Does anyone have a training recommendation on where to start ? I was considering the classic candito 6 week but I know I’ll be cooked doing that haha 😂
@@charlesborel8493 I understand that, but can you genuinely and reliably quantify your effort into 0.5 'effort units'? Doesn't seem reliably reproducible
@@j.e.t.v4016 is not because some actually go off percentages to determine RPE and that’s not exactly accurate in real life, hell you could have had a bad sleep the night before and something that is usually moderate for you could feel heavy and you could have had a cup of coffee that morning and heavy weight feel light. Not that RPE training isn’t effective but you just gotta know the ins and outs of it and know your training and your body, that’s why is it usually geared toward more seasoned lifters that know their limit but it has flaws. But to sum it up if you lift heavy sometimes and back off and do moderate weights and other times go for size building hypertrophy more bodybuilding type work and blend that together you can get some really good results without necessarily having to train like a powerlifter to up your one rep maxes
@@j.e.t.v4016 the 0.5s are for the uncertainties. Being super accurate isn't important, it's just an easy way to achieve a certain difficulty and manage stress
I usually define the 0.5 as Ive could maybe have done like 2-5lbs more weight but not another repetition. It is usually reliable but I treat them as a small part of the acclimation. It doesnt really bother me if it instead became a 500lbs x6 @rpe 6/ x7 @rpe 7 instead of a 505x6 @rpe 6.5 wit h3 reps left in the tank.
Candito you truly are one of the greatest powerlifters of all time you are the og and I can’t believe you are still giving out this information for free after all these years.
would this work in 2025?
no
No it wouldn't. Your body will patch the strategy.
Unfortunately not mate due to the moon
It only works every 4 years it’s like the Olympics
C'mon dude read the title of the video 🙄
Going above rpe 8 is so overrated. Starting below rpe 6 is heavily underrated. Wave loading is key. Love this whole vid and agree!
Yooo love the vids bro
rpe 10 if you want actual results tho
As a lifter and runner, I've found that listening in to powerlifting principles on programming has helped me quite a bit with structuring my running as well.
Blending in "rpe" into my runs (or intensity day vs volume days) has made me go from a 12 minute 1.5 mile down to a 9 minute 1.5 mile in 7 months. Additionally, slowly understanding the concept of tapering/peaking before a week has also helped me.
Thank you for always putting out great content.
Been loving the Candito Squat Arc...but seeing him deadlift conventional is a phenomenal side quest!
This is great Johnny much needed 🙏🏾💯
I feel currently ( and i might still be wrong in saying this ) Matt Vena programming style(boostcamp) is unconventional in that the way even back-off sets have each week increase in reps. This is uniquely challenging besides being 3-week block. I am not arguing that because it is challenging or different hence it is right or wrong but it certainly feels different. Wonder how that fits in among the varied programming philosophies discussed here and wish you sit with Matt Vena to discuss this because he rarely does long-form content on his channel. Hope this perspective too gets weighed in in future. Thank you.
It’s a mixture of DUP and wave loading essentially.
I really do like the matt vena program, sub maximal and increase in reps and weight over time. Its nice and easy to adjust to your own liking.
I ran his OG bench almost every day program and it actually made my squat go from 185kg to 205kg, bench from 147.5kg to 150kg and my deadlift go from 200kg to 225kg in 8 weeks (+1 week deload prior to testing). It was insane. My bench had the least increase because I actually halved the volume from 48 sets to 28 since I thought it would be too much for me to recover from.
I've been running your 6 week program for a year already don't plan on changing any time soon, still making consistent progress, although i'm doing a diff program for bench
The 6 week intermediate program for squat and deadlift is so legit. Added almost 100lbs to my squat and deadlift in like 6 blocks!
@@MrTablturnr Damn that’s good!! really good for adding size also
can you tell me how it looks like in general @@MrTablturnr
What are your guys' totals?
@@MrTablturnr can you tell me about it
Great video, 9.5 / 10
* Brad Gillingham cameo *
Make that 11/10
This guy needs a lifetime achievement award for this shit.
I believe that strength is just the skill of coordinating a movement. I just train hypertrophy based around target muscles and don't care for movements specifically then when I feel ready transition back into working into pushing a specific movement. It's flexible and simple and has worked well for me. 13 years training experience for reference.
Jose--I have a PhD in statistics and I've never heard of a "meta-regression"--with that said, you're interpreting the graph at 7:26 wrong. It's showing that as you get closer to failure, you gain more muscle growth. It'd be better if we had a table, but it looks like on average can expect about 1-2% greater muscle growth with every 2 reps you get closer to failure.
I think by "meta-regression" he means a regression in a meta-analysis study, i.e. a regression on the results from other studies.
Would like a respond to this comment from candito, because i too belive he is not interpreting this graph correct.
Arms are looking big
candito got that ready to settle down hair 💀
Signed up for the forever program, Candy toe! 😁
I coach a lot of new lifters/powerlifters and we usually do some kind of ascending rpe. The differences with my new people vs experience ones are usually a higher starting point on the first week and overall tougher backdowns that progress about 4% per block.
Goated series
Goatee series
very informative video for people like me that self coach
Bricked!
Thanks, I ra. Brendan Tiez sub max training, i am beginner - intermediate. Well the program is Good, but i burnt out by block 3 and really felt the what you said. Will run again with modification.
Just add more creatine and it will be fine
I NEED linear progression with seasoning ASAP, i hope you included rpe in the video as well.
Very nice video appreciate the content. Could you turn down the volume a bit on the transitations?
The sweatiest and greasiest hair in the game. Respect.
I'm always a bit concerned that his eyes might fall out. he's right showing them off tho
12:34 Good information if you are looking for some reason programs
OHHH JONNIE
OH! I like this one
Hey, what's the study at 8:17? Haven't seen that graph before
Why no more HDR contents on your channel? I love your HDR videos.
Thanks bro
Great content. Hard for old guys like me to integrate everything while I'm on a weight cut, so I can be mediocrity competitive in the 50-54 division.
50-54 club here 💪👍
Commenting for algo boost
BRO just add 5 pounds
"Mark Rippetoe loved that"
This comment proved that you are weak lol
1 gallon of milk a day and fahve by fahve squats
Jack the Ripper is back
Powerlifting by al pacino??
Is there a rough figure (in weight or BW multiple) where it’s better to build muscle with accessories vs. Barbell lifts?
You mean I can’t just max out every day?!
Buck Tow Truck has called you out for counting your potential reps as a pr
we all care now, thanks for you time
@@massive1337 cope
Will this work in 2020? Time is a flat circle. Bulgarian method till I die.
Why does this video start mid sentence
Thinking about running his strength power program. Anyone have any tips for accessories or results they could share?
❤
Does anyone have a link to the program he was reviewing?
Search up Brendan tietz 12 week program, he has a video on it with a link in the description
@@Whitesoc thanks appreciate it!
you can gain strenght with rpe 5?? (genuine - im normally bodybuildingcontent focused only and 5 rpe is really not doing much there)
6-8
you can build strength even on lower rpe. linear programs usually start at lower rpe and go to higher over the course of the block, so it's not like you're only hitting low or high rpe at all times, but low rpe definitely is very beneficial.
Yes and even lower could work as well, speaking from experience.
Most of the time the rpe 5 week is just to establish a baseline level to start from and build momentum to an rpe 9-10 week, and/or to handle recovery from the previous peaking week with the heaviest loads. This helps mostly with the actual big 3 and close barbell variations since those generally generate the highest global fatigue compared to stimulus.
With accessories you can generally spend more time in a higher rpe threshold and recover adequately in time for the next session, and without interfering with your ability to perform the primary lifts.
The point is allowing yourself room to grow and make it a repeatable pattern to follow into a meet. I find this keeps you fresher and less beat up as well.
Ok but do you even lift?
re upload?
@thepastrecedes1635 this is episode 2 of a 3 part series
@@christabeladdison7488 i gotta pay more attention and not just the first 5 seconds
@@christabeladdison7488He already did a pt 2 of how to coach yourself though. Kinda confusing.
candy toe
Powerlifters are such geeks.
😂😂😂
Does anyone have the links of the free 15 week programs ?
I used to lift competitively in Cali but ever since joining the Marine Corps and endurance and running took over my life I haven’t been hitting powerlifting movements much and I feel like I’m starting back at square one .
Does anyone have a training recommendation on where to start ?
I was considering the classic candito 6 week but I know I’ll be cooked doing that haha 😂
Start with a linear program like canditos linear, GZCLP or Greyskull. Once you plateu, you can jump on a "real" program :)
@@jonatanolsen37brother help me here
I've been stucked on my all three lifts for past 4 months.
Bw 85 kg
Squat 210 kg
Bench 135 kg
Deadlift 240 kg
I dont understand his explaining of things compared to other youtubers
So he just basically described a hybrid powerbuilding phase in a sense
Had to listen to this at .75 speed sounds like wild rambling to me
Agree
Oh yea I was lost early but I’m kinda slow too so 😂😂😂
Actually made sense. I dont necessarily agree that programming has to be so complicated but i understood what he was saying
How can you tell the difference between an RPE 6.5 and an RPE 7 lol
It’s based off your own senses. Figure out what a RPE 10 is for you and scale from there
@@charlesborel8493 I understand that, but can you genuinely and reliably quantify your effort into 0.5 'effort units'? Doesn't seem reliably reproducible
@@j.e.t.v4016 is not because some actually go off percentages to determine RPE and that’s not exactly accurate in real life, hell you could have had a bad sleep the night before and something that is usually moderate for you could feel heavy and you could have had a cup of coffee that morning and heavy weight feel light. Not that RPE training isn’t effective but you just gotta know the ins and outs of it and know your training and your body, that’s why is it usually geared toward more seasoned lifters that know their limit but it has flaws. But to sum it up if you lift heavy sometimes and back off and do moderate weights and other times go for size building hypertrophy more bodybuilding type work and blend that together you can get some really good results without necessarily having to train like a powerlifter to up your one rep maxes
@@j.e.t.v4016 the 0.5s are for the uncertainties. Being super accurate isn't important, it's just an easy way to achieve a certain difficulty and manage stress
I usually define the 0.5 as Ive could maybe have done like 2-5lbs more weight but not another repetition. It is usually reliable but I treat them as a small part of the acclimation. It doesnt really bother me if it instead became a 500lbs x6 @rpe 6/ x7 @rpe 7 instead of a 505x6 @rpe 6.5 wit h3 reps left in the tank.
You look like Steve Buscemi and its very distracting. However thank you for the informative video.
For the algo,🙌
Besrdsley is 10000% not wrong with the stimulating reps model
Brandon, lol
all this confusion
.
How is michelle
Don't
Trump 2024! 😎
Eat your mentally ill god
no one asked
@@OP-ig1fj I did
Get a life
Jacked Steve Bucemi