Found your channel 5 years ago. You helped direct me toward starting strength back then. Since then graduated college, got married, had a bunch of kids, and now finally able to focus again on lifting. Feels very nostalgic watching these old videos of yours. Thanks for everything you’ve done.
Hey, I've only just subscribed to your channel after watching one of Ben Rice's videos. I don't normally post on these sorts of things but I just wanted to say that your video has really helped me rationalise the way I look at my training and I just wanted to say that I'm really grateful that you made it. Cheers
Nice work Garrett. Ain't gonna lie, I subscribed to you because of that first KING-RTS explanation, love how you explain everything about powerlifting programs
Best explanation of this stuff anywhere on RUclips yet. Watch all 3 parts and only people who do that will see this, but by then they will already know 😞 .... guess I should type this in the comments for part 1. (and there's a part 4 and more)
Watched all of the videos in the playlist this morning and took notes for my future programs. Man ur killin it with the knowledge, explanation, and just everything as a whole. Great job and thank you!
Garrrett, you are a great chap. thanks for sharing. Deadlifting following a 5x5 routine or one very similar is bang on the best advice.Also, i believe in shocking the body by eg doubling the volume every few weeks, so all 'cobwebs' are brushed away. Really tests the nervous system. You know when a training session has been effective and its when your appetite and sleep time increase markedly. Deadlifting makes me smile and really has been a life saver, it costs very little to keep lifting a barbell, especially when the act is done outside, immersed in nature, stars et al. take care Sir.
Hey man, awesome video really gave me a lot of knowledge for me for i am about to get started again in lifting after a 8 month break. Im bringing a new guy in the gym with me, do you think that this method of training can benefit a beginner or should we be doing something completely different?
phil lov You should both start on a novice program and add weight to the nar ever week until you start missing sets. This type of 12 week program will make you progress unnecessarily slow since you are coming in an relatively untrained state. Good luck! Blessings
Hi Garrett, Thanks for the video. It's fantastic having this kind of information from a real pro. Does this program apply to every single exercise? (Like bicep curls etc...) I have incorporated a bodybuilding style program as I want to build muscle mass, but my goal is also to get as strong as I possibly can on deadlifts, bench and squats. So will I have to follow the same linear periodization for the accessory movements or can I just do the accessory movements bro style? Thanks in advance
Awesome video! I love the scriptures at the end of videos too! I thought the third column was reps/set not number of sets because they found that anymore reps and the bar speed dropped for the oly lifters?
One element that you almost touched on was rest time. I rarely hear anyone speaking about it but it seems crucial to me. I’d imagine that even at 55% of 1RM, 3 sets of 8 would demand longer rest periods than 8 sets of 3. While time under tension is a familiar concept, how is density considered in programming? By that I mean the total volume divided by the time it takes to complete that volume.
I will discuss frequency in a future video, stay tuned :). The short answer is yes to both, it can work both ways but if I did back squat twice in one week I would not do the exact same workout twice. Blessings
PS: I see this observation was already made and acknowledged. My problem with this microcycle is: If this is for beginners and even early intermediates, people who can make very frequent progress, is this really a good way to go about it? I mean... why wait 12 weeks to add 5kgs to my bench if I could do it in a month? I guess I can't make sense of such slow progression. If we were talking PLs with 600+ lifts, ok, I realize it's hell making very minute gains, but people with a bench of 220lbs like myself... should they train in 12 week cycles?
dakshinamurti Those are some valid points. However, for a beginner I would expect that gains could exceed 5kg per lift on a 12 week cycle (early in my career it was more like 10kg). Everyone is different though and some people might benefit from more of a 531 approach; this is just one possible way of going about it. In my opinion the learning that occurs during the "waiting" is a valuable experience but there are definitely a lot of people that disagree. Thanks for sharing. Blessings
3 set of 10 reps can not be prilepin cos one parameter is reps not sets. Maximum is 6 reps. This chart is for strenght not primary for building muscle. This dude Prilepin made study how world class olympic lifters train on average in former Russia. And those were the numbers. Most importent thing was fatigue management - how to recover for next work out which can be for professional athletes later in the same day.
Very interesting videos man.. Thanks a lot! My question is if optimal and range is the Limit to the specific exercise, how many sets would you cap a workout at for each protocol? Currently aim doing a split powerlifting/bodybuilding program so Iam never sure how this affects my strength gains
Originally the "sets" column of the chart did not refer to set but to "reps per set" as Wolverine31088 pointed out. I think this worked well for olympic lifters but not so well for beginner powerlifters. Therefore, to answer your question keeping the sets under 8 sets per exercise would be my recommendation unless it is a pure speed day. Sets of 5-2 will make up the majority of your training with a few 6-10 rep days at the beginning of the cycle. Let me know if that helps. Blessings
Traviis Wanddevven It will depend on how much volume you can handle. Pretty much start with the basic sets and reps for just the main movement and add in supplemental movements as necessary. The non-barbell volume accomplished by cable work (and even DBs) is not as important to track. I still track it all but the assistance work is not that important, the main BB movement is. I will have another video out soon with more info and a sample excel document. Blessings
For DEADLIFTING. Its a good idea to do SPEED protocol reps to warm up, 55%1RM 20 reps, then do a heavy 4x4 90% 1RM work afterwards. Its more time efficient and covers all aspects. Any comments please ?
Please what's the good time to rest between reps in this method, I'm a para powerlifting so how can I manage my week training thanksssss a lot man for this lesson it's the first time I understand the micro and macro with you. Ahh I'm from Algeria
Great videos. I've only been doing powerlifting training for the last few months. I have been using the 5 X 5 method but sometimes it feels like a lot of volume. I don't want to switch training programs on a whim. Have you tried the 5 X 5 method and can you list the advantages /disadvantages of each?
It is a solid way to build a base and gain strength. Keep at it until the gains stop and then swap. You are still doing fine a long as you make 5-10 lb increases every 3 months. Blessings
Solid stuff. Quick question, do you count Squat and deadlift together when taking volume into account or seperate? Like if you do 6x5@70%, would you do 3x6 with the squat and 3x6 with the deadlift or 6x5 of each? Confusing sorry, but trying to determine if I want to count the volume together or seperate. Thank you!
+Chandler Parsons In that example I would take them separate so that each exercise got a 6x5 but you would have to be using some lower frequency to do that many sets in most cases (unless you are very volume tolerant). Volume is one of those things that can change based on the exercise and the absolute amount of weight you use for the set. Blessings
Since the first block of training can be hypertrophy or speed based, depending on how you manipulate sets and reps, would it be wise to stick with one or the other? Is it a possibility to incorporate an undulating approach of having a hypertrophy day and a speed day within the same training week, with both days achieving similar total volume but having different training effects? I am finding that many pre-planned programs are not suiting my needs and your videos are helping me a lot in the process of trying to learn how to make my own program. Only things I am stuck on are training frequency/how many times per week I should hit each lift. I was thinking of a 4 day approach in the beginning phases of hypertrophy and then volume, tapering down to 3 days as the intensity increases. Any insight would be appreciated, it seems DUP is all the rage now but I feel at my level I would be better suited to riding out my intermediate gains on a linear periodization program, as I really haven't attempted to do one yet. Thanks
+Brandon Turner Studies have not been conclusive but there seems to be a trend that when really different rep ranges (doing sets of 10 one day and then sets of 3 for speed work) that this is not as optimal as having a week with sets of 10, 8, and 7. Grouping the work in a similar rep range allows for the body to adapt well to one stimulus and then in the next cycle having a focus on a different adaptation seems to direct growth better instead of trying to do it all at once. However, DUP training has not been studied extensively yet on these principles (or for long periods of time) and your idea might work well for some people or situations. Blessings
+Garrett Blevins Ah thanks for the insight. That makes a lot of sense. Would it be a better idea to stick with one or the other for an entire training cycle? (Hypertrophy or speed) Or still incorporate both, just at different times in the cycle? Thanks for taking the time to respond.
Garrett: As for not using your actual 1RM and downsizing it from 100% to 95% in 2: 54, why not just be honest and adjust all the percentages down, rather than fool yourself into thinking you're actually using the percentages you assign each set? And if it's an issue of keeping good technique with the percentages Prilepin's table assigns, why not just leave more reps in the tank? Still, this would suggest that Prilepin's table is not applicable for powerlifting.
+boxerfencer It can work either way, really a personal choice. You might check out Mike T's video on Prilpin, it was interesting to hear his perspectives on it. Blessings
Garrett Blevins Yeah, I'd forgotten I'd seen that before. Jist of his video is that he didn't think it had any credence, but know thinks it does, but only as a general outline. My doubts about it, as mentioned by others but never delved into, is that it was made for concentric dominant Olympic lifts, so how do you factor this in? We know that the eccentric movement causes more damage and thus increases the time needed to recuperate (reduces frequency). This is why Olympic lifters train the same muscle groups multiple times a week, while BBs and powerlifters struggle with anything more than 3 times a week (I've never known any personally that do), unless they fiddle with DUP, or work with lighter weights and slowly work up to higher 1RM percentages on a ~2 week block phases (BB style periodized ramp ups) before deloading. Just off of the top of my head, but going off of personal experience, I'd say that Prilipin's recommendations should be cut down a third for BBs and powerlifters (ideally should be adjusted according to the difference between concentric and eccentric effects on recuperation). Personally, if I can work a muscle group three times a week, then throwing in supramax negative training, reduces my recuperation to twice a week. I'm going off of "feeling" recuperated, but barring studies on this, I've got nothing else to go on. The only exception might be the deadlift, but I don't know of any gym that allows you to just drop the bar from the top position, so then again, it'd apply to what I'm suggesting. There, you've got me interested in Prilipin's table and know I'll have to work on modifying it.
does it really matter doing 3 sets of 6 or 6 sets of 3? Seems like the 6 sets would be easier... should I lower rest times to make it more challenging?
How often does one train a bodypart per week on a schedule similar to this? Please mention possible factors that could change frequency per week. Thanks a lot.
nvslknm I would start with a program like Starting Strength before going to this longer microcycle. I should have a video out on it soon. I like to squat at least twice a week though, bench two to four times a week and deadlift once or twice. Blessings
Garrett Blevins Thanks for the reply Garret. I have been using a Prilepin cycle for deadlifts. Before that I was training as described in a hardgainer book by Stuart McRobert after going Mentzer style (Years before that when I started I did the Franco/Arnold style) and am now doing an experiment with a Starting Strength for squats. I hurt my lower right back today though but hopefully will be fine soon. The Prilepin cycle I am using on this cycle for deadlifts does seem to be working because I could tell I had more strength this cycle than last cycle for my deadlift. This was the 10th week of my 12th week cycle for deadlifts.
Jun Bradley Cadelinia Lower the volume a little for a caloric deficit, how much depends on the aggressiveness of the cut and training proficiency. Blessings
with the associated rep ranges at 55%, this is would be more of a "deload" for a powerlifter than anything else. it is hard for me to imagine a way in which an athlete could take 55% of a training max and make it difficult while staying within 30 total reps.....MAYBE by doing 1 set of 30? haha idk, it just seems super low....i also dont know how i feel about speed work in general, so that might explain my skepticism for using such low weight (deloads notwithstanding).
I agree, this is for the purpose of a deload/speed/active recovery day. The focus would be on practicing the lift through perfect form and explosion. Also, accommodating resistance could be added to the lift to make it more difficult. Thanks for your input. Blessings
R Nicodemus The number of variations will depend on ability to recover. On lifter might only be able to handle 6 sets of comp bench and 3 sets of CG while another might need 6 sets of comp, 6 sets of CG and 6 sets of incline. Prilepin's chart just gives some basic guidelines for set and reps. Blessings
Can I use this for bench, squat and deadlift then do other exercises along with them in a push, pull, legs routine? E.g. Squat (prilepin), stiff leg dead 3 x 6-10 , pause squat etc?
TheSideburno That is a very solid way of doing it and has worked for a lot of people. As long as the sets are under around 12 reps per set you are most likely in good strength building intensity ranges. Blessings
I want to do powerlifting so bad, but I had low back surgery earlier this year. I'm done with physical therapy and my back is feeling a lot better now. I've been back in the gym lifting weights for a month and a half, first time in 2 years that I can lift, but I'm scared to do deadlifts. I tried squatting a couple of times already and I felt good but I was scared to go heavier than just 125 lbs. Anyone out there recovered from low back surgery and was able to squat heavy again? Any tips or suggestions? My Dr and physical therapist told me I'd be able to do everything I was able to do before hurting my back so I'm just trying to slowly build my core strength up and overall body strength.
Follow the doctor's orders and make sure your form is perfect as you lift. Take it slow and don't test, build with lighter weights at reps in the 5-10 range. Blessings
j Ruiz Hi! I had spinal fusion on my lower back and I lift. I had my surgery many years ago so our situations may be different but I think that if you can't lift now, you will forsure be able to in the future. I've been able to lift with no problems at all. I used to play competitive soccer and that hurt my back way more than lifting. My advice is to focus on form a ton, more so than the average person. I also like to warm up with lower weight before my heavy lifts (again, more so than an average person). Listen to your back and take it slow. Push yourself but not to the point where you think you will hurt your back. Again, it's been a long time since I've had my surgery so I've had a lot of time to find my limits, so be extra cautious and in time you will find yours. And lastly, listen to your doctor. There are somethings that my doctor has been hesitant about but I have been able to do. Something's I just won't ever be able to do. It's all about the individual and your doctor will be able to help you figure it out.
I understand your situation. I been deadlifting for a while and decided to take it slow due to blowing out my lower back while i was in the army. A lot of ruck sack and improper lifting as a young guy. At 25 with a lower back injury is a little too young IMO. Sucks, but I'm trying to build my strength up little by little. Benching has been great , squats are getting better, but my deadlifts are coming together slowly due to the lower back injury. Just take it slow on the deadlifts, been using a belt to deadlift, and like what Garrett said in the video don't go too crazy where your form is improper. Hope everything works out for you!
If I wanted to bench press 3 times in the first protocol (to get volume throughout the week instead of in one single session) how would I organize that into the rep/set scheme for the week. Specifically for protocol 1
Lots of options there, I would do 3sets of 10reps on three different bench exercises on the different days (regular grip pause for day 1, close grip for day 2, and extra wide or incline for day 3). Just a suggestion. . .
when putting in the amount of weight, do we base it off our 1 rep max or our goal of a 1 rep max (realistic goal not like 1000 lbs). And how do we determine our PR
Could a Football Player use this type of percentage Progression. I've been doing a 4 Week cycle were i will do 3x3 for week 1 5x2 for week 2 6x1 for week 3 and then reload for week 4. I Feel like using percentage progressions would be better.
I just designed my 12 weeks and I am currently on week 4 for all but my bench. after a cycle like this how should i attempt a 1RM? wait a week and work my way up in singles after a certain weight? I am gunning for that 500+ deadlift, just wanna get it right and of course with proper form
4 Days after you finish the last workout of your 12 week cycle go for singles. I would advise doing squat bench and deadlift on the same day like a mock powerlifting meet. Good luck! Blessings
Hey man I don't understand how to apply this to total volume... For example, I need 15k tonnage to make progress. Let's say I'm using the Juggernaut Method, on the 10s accumulation phase, I'm only doing 5x10 with 60% of 90% of my 1RM, which is definitely not enough to make progress. Over that, 5x10 is way out of the chart. I was thinking of doing 10x10 with 60% of 90% of my 1RM and then doing 5x10 with 60% of 90% of my 1RM for front squats. Would this make sense? I'm so confused as to how to program my own training... Can I contact you anywhere else?
I do coach and have a list you can get on if you look up my recent video about online coaching. I am very full at this time though and there are about 45 people on the waiting list at this time so I will try to answer you here. If you need 15K per week on a lift to progress then you need to get 15k period. Find a way to do that with more than 60% of 90% because that is actually only 54% of your true 1RM and that weight is just too low to optimally amass training volume. Also, using secondary movements are a great way to add extra volume as well as you states. However, this all hinges on you knowing that you need to get to that 15k volume number based out of previous training cycles and progress. Hope that helps. Blessings
I did fill out your form on coaching. Does this mean I need to hit 15k once in a microcycle then I can bring down the volume? Like week 1 I hit 15k then bring it down to 13k then 11k so on and so forth? or should the volume increase?
heller281 First, where did you get the 15k number from? Are we using a hypothetical number or was that what you used for your last week or something like that? Second, volume should decrease and intensity increase as the program goes forward. Blessings
I got 15k because on the first week of the most recent program I've done the first week I did the most volume at 14.1K, however it was split up into three different days. Also, it decreased over time, 2nd week I did 9.3K and 3rd week 6.4K, and the 4th week I essentially test a new 3RM. But I don't like this and I want to prolong the training cycle to 12 weeks and I want to max out at the end of the 12 weeks, instead of every 4 weeks. But I don't understand how to do this using prilepin's chart. I could easily just make a program starting at 15K volume at 60% of my 1RM then decrease it over time, but will this work? I don't get it...
heller281 It would take some programming effort to make that happen. Best option is probably to just take the 1st week of what your old program was an run it 4 times in a row and do the same with weeks 2 and 3. However, use slightly less than what you did for week 1 and then add 5-10 lbs each week to wave up to more volume than before. Blessings
xPinoyTribal I modified the chart for this video to give some basic guidelines, the original was based on sets and not reps as you mention which is what I had to go back in and edit. Blessings
xPinoyTribal That type of progression works for a lot of people but there is a definite difference of opinion on that as some people like to stay in the lower ranges for the majority of the time. I am becoming more a a believer in a higher rep, lower intensity off season a few times a year. Blessings
Honestly, do you think speed work (45-55% of 1RM) for natural raw lifters helps? So far doesn't seem to be doing much for me, i prefer more frequency with moderate intensity...
At 55% yes, lower than that is too low in my opinion. However, 65% is better for me. At the lower weights it is more about forming the movement pattern. I do not advise a lot of speed work though, especially for new lifters.
What about the exercices,i hit only bench,deadlift and squats with this program if i'm on my way to becoming a powerlifter or the entire body muscle?Bcs this is a thing that no one mentions it.
Those movements are great for many different applications, now just powerlifting. They recruit a lot of muscle and can be used in the pursuit of many goals. Blessings
What if you just... add more volume? say for example doing 4 sets of 8 at 70%. This doesn't technically follow the chart but doesn't more volume sort of equal better results in strength or hypertrophy gainz? (Given proper recovery is achieved)
At some point you will need to add in volume for sure, this chart is just a starting point. However, you want to increase volume slowly and only when needed to achieve more results. Blessings
+kebabdegato It will all depend on what you can recover from and what volume you have used in the past. Overall, I would look back over old training, see how many sets I was doing and then spread that out over a week (though I would also do different movements and rep ranges on different days so I did not get board. Blessings
Weeks. But be sure to check out some of my more recent work with programming explanations after this - this series covered some really basic linear progressions but there are a lot of other protocols that can be used as well. Blessings
Found your channel 5 years ago. You helped direct me toward starting strength back then. Since then graduated college, got married, had a bunch of kids, and now finally able to focus again on lifting. Feels very nostalgic watching these old videos of yours. Thanks for everything you’ve done.
I came back after 7 years .. same story
Really solid Garrett.
Been on my mind for a while, felt good to get it off my chest.
Blessings
Hey, I've only just subscribed to your channel after watching one of Ben Rice's videos. I don't normally post on these sorts of things but I just wanted to say that your video has really helped me rationalise the way I look at my training and I just wanted to say that I'm really grateful that you made it.
Cheers
Thanks, glad it was helpful.
Blessings
Glad you enjoyed it.
Blessings
Nice work Garrett. Ain't gonna lie, I subscribed to you because of that first KING-RTS explanation, love how you explain everything about powerlifting programs
Best explanation of this stuff anywhere on RUclips yet. Watch all 3 parts and only people who do that will see this, but by then they will already know 😞 .... guess I should type this in the comments for part 1. (and there's a part 4 and more)
Watched all of the videos in the playlist this morning and took notes for my future programs. Man ur killin it with the knowledge, explanation, and just everything as a whole. Great job and thank you!
jake stiel Appreciate the kind words.
Blessings
This is really quality info, thank you. I look forward to this channel blowing up, keep up the great work.
Thanks, it has been making some progress.
Blessings
Solid factual and anecdotal evidence, clear explanations. Great job!
Thanks.
Blessings
Garrrett, you are a great chap. thanks for sharing. Deadlifting following a 5x5 routine or one very similar is bang on the best advice.Also, i believe in shocking the body by eg doubling the volume every few weeks, so all 'cobwebs' are brushed away. Really tests the nervous system. You know when a training session has been effective and its when your appetite and sleep time increase markedly. Deadlifting makes me smile and really has been a life saver, it costs very little to keep lifting a barbell, especially when the act is done outside, immersed in nature, stars et al. take care Sir.
You take care as well.
Blessings
Great video. Really appreciate your explanation of how the concept works and the extra examples you give. Thanks!!
+Will Jo Glad you found it useful.
Blessings
I just stumbled on this video my chance. Great explanation and very informative. Awesome stuff.
Glad you enjoyed it.
Blessings
Good content man.
Thanks.
Blessings
Fantastic video Garrett!
+docmansound1 Thanks.
Blessings
Knowledge bomb brother. Awesome video series. Thanks for sharing.
Vampunz Thanks for the support.
Blessings
what a great video...really sound information Garret!
+Desi Strength Glad you enjoyed it.
Blessings
Thanks for this vid, helps a whole lot. Much appreciated.
Fantastic video, thank you for this. Very informative, and helpful.
amazing, thank you for your great work!
+Hon Paul Glad you enjoyed it, more info out on DUP as well on my channel that might be of interest as well.
Blessings
Thanks for the knowledge man!! Great video.
Glad that you enjoyed it.
Blessings
awesome man thank you, could make a video talking about accesory work if you have the time in the future?
keep up the good work
I'll put it on the to-do list.
Blessings
Garrett Blevins thanks a lot man!
your video helped me a lot i subscribed
"You are not going to be doing 30 reps of 90 plus unless you're doing some sort of crazy shock week" 😂😂😂😂 that as funny
Hey man, awesome video really gave me a lot of knowledge for me for i am about to get started again in lifting after a 8 month break. Im bringing a new guy in the gym with me, do you think that this method of training can benefit a beginner or should we be doing something completely different?
phil lov You should both start on a novice program and add weight to the nar ever week until you start missing sets. This type of 12 week program will make you progress unnecessarily slow since you are coming in an relatively untrained state. Good luck!
Blessings
Hi Garrett, Thanks for the video. It's fantastic having this kind of information from a real pro. Does this program apply to every single exercise? (Like bicep curls etc...) I have incorporated a bodybuilding style program as I want to build muscle mass, but my goal is also to get as strong as I possibly can on deadlifts, bench and squats. So will I have to follow the same linear periodization for the accessory movements or can I just do the accessory movements bro style?
Thanks in advance
Thank you so much, u are amazing
Hey Garrett, Just wondering, isnt the sets column suppose to be reps/set?
Awesome video! I love the scriptures at the end of videos too!
I thought the third column was reps/set not number of sets because they found that anymore reps and the bar speed dropped for the oly lifters?
***** In the original version that is correct, I have modified it a little for powerlifting purposes.
Blessings
I see I see.
One element that you almost touched on was rest time. I rarely hear anyone speaking about it but it seems crucial to me. I’d imagine that even at 55% of 1RM, 3 sets of 8 would demand longer rest periods than 8 sets of 3. While time under tension is a familiar concept, how is density considered in programming? By that I mean the total volume divided by the time it takes to complete that volume.
Great video, is each protocol only recommended to be used once a week per exercise or is that per workout which can be done multiple times a week?
I will discuss frequency in a future video, stay tuned :). The short answer is yes to both, it can work both ways but if I did back squat twice in one week I would not do the exact same workout twice.
Blessings
The third column, to my understanding reads Reps per set, so it's not a range of sets but a range of reps. This does matter.
PS: I see this observation was already made and acknowledged. My problem with this microcycle is: If this is for beginners and even early intermediates, people who can make very frequent progress, is this really a good way to go about it? I mean... why wait 12 weeks to add 5kgs to my bench if I could do it in a month? I guess I can't make sense of such slow progression. If we were talking PLs with 600+ lifts, ok, I realize it's hell making very minute gains, but people with a bench of 220lbs like myself... should they train in 12 week cycles?
dakshinamurti Those are some valid points. However, for a beginner I would expect that gains could exceed 5kg per lift on a 12 week cycle (early in my career it was more like 10kg). Everyone is different though and some people might benefit from more of a 531 approach; this is just one possible way of going about it. In my opinion the learning that occurs during the "waiting" is a valuable experience but there are definitely a lot of people that disagree. Thanks for sharing.
Blessings
Just found your video mate, really love the content. Subbed straight away, We should connect!
Great information!
+Aaron Jones Thanks.
Blessings
You have a new subscriber. Good info.
Thanks.
Blessings
Good stuff, more!
Check out parts 2-4. More to come after that.
Blessings
Great info brother
Jordan Perez Thanks.
Blessings
3 set of 10 reps can not be prilepin cos one parameter is reps not sets. Maximum is 6 reps. This chart is for strenght not primary for building muscle. This dude Prilepin made study how world class olympic lifters train on average in former Russia. And those were the numbers. Most importent thing was fatigue management - how to recover for next work out which can be for professional athletes later in the same day.
Great video bro, thanks :D
+cssmolton No problem.
Blessings
Very interesting videos man.. Thanks a lot! My question is if optimal and range is the Limit to the specific exercise, how many sets would you cap a workout at for each protocol? Currently aim doing a split powerlifting/bodybuilding program so Iam never sure how this affects my strength gains
Originally the "sets" column of the chart did not refer to set but to "reps per set" as Wolverine31088 pointed out. I think this worked well for olympic lifters but not so well for beginner powerlifters. Therefore, to answer your question keeping the sets under 8 sets per exercise would be my recommendation unless it is a pure speed day. Sets of 5-2 will make up the majority of your training with a few 6-10 rep days at the beginning of the cycle. Let me know if that helps.
Blessings
What range or how many sets would you recommend for the entire workout? Thanks for answering
Traviis Wanddevven It will depend on how much volume you can handle. Pretty much start with the basic sets and reps for just the main movement and add in supplemental movements as necessary. The non-barbell volume accomplished by cable work (and even DBs) is not as important to track. I still track it all but the assistance work is not that important, the main BB movement is. I will have another video out soon with more info and a sample excel document.
Blessings
For DEADLIFTING. Its a good idea to do SPEED protocol reps to warm up, 55%1RM 20 reps, then do a heavy 4x4 90% 1RM work afterwards. Its more time efficient and covers all aspects. Any comments please ?
I would not tire myself out before heavy work - I would do speed work on another day to help work on form.
Blessings
Please what's the good time to rest between reps in this method, I'm a para powerlifting so how can I manage my week training thanksssss a lot man for this lesson it's the first time I understand the micro and macro with you. Ahh I'm from Algeria
Great videos. I've only been doing powerlifting training for the last few months. I have been using the 5 X 5 method but sometimes it feels like a lot of volume. I don't want to switch training programs on a whim. Have you tried the 5 X 5 method and can you list the advantages /disadvantages of each?
It is a solid way to build a base and gain strength. Keep at it until the gains stop and then swap. You are still doing fine a long as you make 5-10 lb increases every 3 months.
Blessings
Solid stuff. Quick question, do you count Squat and deadlift together when taking volume into account or seperate? Like if you do 6x5@70%, would you do 3x6 with the squat and 3x6 with the deadlift or 6x5 of each? Confusing sorry, but trying to determine if I want to count the volume together or seperate. Thank you!
+Chandler Parsons In that example I would take them separate so that each exercise got a 6x5 but you would have to be using some lower frequency to do that many sets in most cases (unless you are very volume tolerant). Volume is one of those things that can change based on the exercise and the absolute amount of weight you use for the set.
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+Garrett Blevins thank you for the response! I appreciate it!
Thanks for this lesson je vous remercie infiniment
Thank you so much man
No prob - I have some updated material as well and free programs on my website: blestcoaching.com so check those out as well.
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Since the first block of training can be hypertrophy or speed based, depending on how you manipulate sets and reps, would it be wise to stick with one or the other? Is it a possibility to incorporate an undulating approach of having a hypertrophy day and a speed day within the same training week, with both days achieving similar total volume but having different training effects? I am finding that many pre-planned programs are not suiting my needs and your videos are helping me a lot in the process of trying to learn how to make my own program. Only things I am stuck on are training frequency/how many times per week I should hit each lift. I was thinking of a 4 day approach in the beginning phases of hypertrophy and then volume, tapering down to 3 days as the intensity increases. Any insight would be appreciated, it seems DUP is all the rage now but I feel at my level I would be better suited to riding out my intermediate gains on a linear periodization program, as I really haven't attempted to do one yet. Thanks
+Brandon Turner Studies have not been conclusive but there seems to be a trend that when really different rep ranges (doing sets of 10 one day and then sets of 3 for speed work) that this is not as optimal as having a week with sets of 10, 8, and 7. Grouping the work in a similar rep range allows for the body to adapt well to one stimulus and then in the next cycle having a focus on a different adaptation seems to direct growth better instead of trying to do it all at once. However, DUP training has not been studied extensively yet on these principles (or for long periods of time) and your idea might work well for some people or situations.
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+Garrett Blevins Ah thanks for the insight. That makes a lot of sense. Would it be a better idea to stick with one or the other for an entire training cycle? (Hypertrophy or speed) Or still incorporate both, just at different times in the cycle? Thanks for taking the time to respond.
Brandon Turner I like to focus on one primary goal every 5 weeks.
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Garrett: As for not using your actual 1RM and downsizing it from 100% to 95% in 2: 54, why not just be honest and adjust all the percentages down, rather than fool yourself into thinking you're actually using the percentages you assign each set? And if it's an issue of keeping good technique with the percentages Prilepin's table assigns, why not just leave more reps in the tank? Still, this would suggest that Prilepin's table is not applicable for powerlifting.
+boxerfencer It can work either way, really a personal choice. You might check out Mike T's video on Prilpin, it was interesting to hear his perspectives on it.
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Garrett Blevins Thanks, will do!
Garrett Blevins Yeah, I'd forgotten I'd seen that before. Jist of his video is that he didn't think it had any credence, but know thinks it does, but only as a general outline. My doubts about it, as mentioned by others but never delved into, is that it was made for concentric dominant Olympic lifts, so how do you factor this in?
We know that the eccentric movement causes more damage and thus increases the time needed to recuperate (reduces frequency). This is why Olympic lifters train the same muscle groups multiple times a week, while BBs and powerlifters struggle with anything more than 3 times a week (I've never known any personally that do), unless they fiddle with DUP, or work with lighter weights and slowly work up to higher 1RM percentages on a ~2 week block phases (BB style periodized ramp ups) before deloading.
Just off of the top of my head, but going off of personal experience, I'd say that Prilipin's recommendations should be cut down a third for BBs and powerlifters (ideally should be adjusted according to the difference between concentric and eccentric effects on recuperation). Personally, if I can work a muscle group three times a week, then throwing in supramax negative training, reduces my recuperation to twice a week. I'm going off of "feeling" recuperated, but barring studies on this, I've got nothing else to go on.
The only exception might be the deadlift, but I don't know of any gym that allows you to just drop the bar from the top position, so then again, it'd apply to what I'm suggesting.
There, you've got me interested in Prilipin's table and know I'll have to work on modifying it.
does it really matter doing 3 sets of 6 or 6 sets of 3? Seems like the 6 sets would be easier... should I lower rest times to make it more challenging?
All I kept thinking about were IN N OUT Cheeseburgers,,, 3x3, 4x4 ,,,,LOL,,,,,,,
Great info , tx for breaking this down to a simplified method.
You are welcome.
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How often does one train a bodypart per week on a schedule similar to this? Please mention possible factors that could change frequency per week. Thanks a lot.
nvslknm I would start with a program like Starting Strength before going to this longer microcycle. I should have a video out on it soon. I like to squat at least twice a week though, bench two to four times a week and deadlift once or twice.
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Garrett Blevins Thanks for the reply Garret. I have been using a Prilepin cycle for deadlifts. Before that I was training as described in a hardgainer book by Stuart McRobert after going Mentzer style (Years before that when I started I did the Franco/Arnold style) and am now doing an experiment with a Starting Strength for squats. I hurt my lower right back today though but hopefully will be fine soon. The Prilepin cycle I am using on this cycle for deadlifts does seem to be working because I could tell I had more strength this cycle than last cycle for my deadlift. This was the 10th week of my 12th week cycle for deadlifts.
How should I adjust my program when cutting?
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Jun Bradley Cadelinia Lower the volume a little for a caloric deficit, how much depends on the aggressiveness of the cut and training proficiency.
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@@gjmjblevins Naturally one would think lift the volume and lower calorie intake?
The range of sets is "sets for weeks"?
with the associated rep ranges at 55%, this is would be more of a "deload" for a powerlifter than anything else. it is hard for me to imagine a way in which an athlete could take 55% of a training max and make it difficult while staying within 30 total reps.....MAYBE by doing 1 set of 30? haha idk, it just seems super low....i also dont know how i feel about speed work in general, so that might explain my skepticism for using such low weight (deloads notwithstanding).
I agree, this is for the purpose of a deload/speed/active recovery day. The focus would be on practicing the lift through perfect form and explosion. Also, accommodating resistance could be added to the lift to make it more difficult. Thanks for your input.
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is this a program that you can follow as a beginner?
Yes, especially with the low frequency I cover here. I also have some free programs at blestcoaching.com.
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thank you so much man!!!
Nice 👍
when you say 3-6 sets at 55 %... how many exercises are you referring to in that day? During that particular training day? Squat, Bench and OHP?
R Nicodemus The number of variations will depend on ability to recover. On lifter might only be able to handle 6 sets of comp bench and 3 sets of CG while another might need 6 sets of comp, 6 sets of CG and 6 sets of incline. Prilepin's chart just gives some basic guidelines for set and reps.
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i see, thanks again!
Can I use this for bench, squat and deadlift then do other exercises along with them in a push, pull, legs routine? E.g. Squat (prilepin), stiff leg dead 3 x 6-10 , pause squat etc?
TheSideburno Absolutely. You can use the chart recommendations for multiple variations of the same exercise on the same day.
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Garrett Blevins cheers man, interested in a strength focus per workout e.g. bench, squat or deadlift and then hypertrophy for the rest, is that right?
TheSideburno That is a very solid way of doing it and has worked for a lot of people. As long as the sets are under around 12 reps per set you are most likely in good strength building intensity ranges.
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are these protocols the total workload of single workout or the total workload per week for the lift? Thank you
I want to do powerlifting so bad, but I had low back surgery earlier this year. I'm done with physical therapy and my back is feeling a lot better now. I've been back in the gym lifting weights for a month and a half, first time in 2 years that I can lift, but I'm scared to do deadlifts. I tried squatting a couple of times already and I felt good but I was scared to go heavier than just 125 lbs. Anyone out there recovered from low back surgery and was able to squat heavy again? Any tips or suggestions? My Dr and physical therapist told me I'd be able to do everything I was able to do before hurting my back so I'm just trying to slowly build my core strength up and overall body strength.
Follow the doctor's orders and make sure your form is perfect as you lift. Take it slow and don't test, build with lighter weights at reps in the 5-10 range.
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j Ruiz Hi! I had spinal fusion on my lower back and I lift. I had my surgery many years ago so our situations may be different but I think that if you can't lift now, you will forsure be able to in the future. I've been able to lift with no problems at all. I used to play competitive soccer and that hurt my back way more than lifting. My advice is to focus on form a ton, more so than the average person. I also like to warm up with lower weight before my heavy lifts (again, more so than an average person). Listen to your back and take it slow. Push yourself but not to the point where you think you will hurt your back. Again, it's been a long time since I've had my surgery so I've had a lot of time to find my limits, so be extra cautious and in time you will find yours. And lastly, listen to your doctor. There are somethings that my doctor has been hesitant about but I have been able to do. Something's I just won't ever be able to do. It's all about the individual and your doctor will be able to help you figure it out.
I understand your situation. I been deadlifting for a while and decided to take it slow due to blowing out my lower back while i was in the army. A lot of ruck sack and improper lifting as a young guy. At 25 with a lower back injury is a little too young IMO. Sucks, but I'm trying to build my strength up little by little. Benching has been great , squats are getting better, but my deadlifts are coming together slowly due to the lower back injury. Just take it slow on the deadlifts, been using a belt to deadlift, and like what Garrett said in the video don't go too crazy where your form is improper. Hope everything works out for you!
If I wanted to bench press 3 times in the first protocol (to get volume throughout the week instead of in one single session) how would I organize that into the rep/set scheme for the week. Specifically for protocol 1
Lots of options there, I would do 3sets of 10reps on three different bench exercises on the different days (regular grip pause for day 1, close grip for day 2, and extra wide or incline for day 3). Just a suggestion. . .
when putting in the amount of weight, do we base it off our 1 rep max or our goal of a 1 rep max (realistic goal not like 1000 lbs). And how do we determine our PR
+Da Mahnioo Your PR should be something you have actually done and I would advise using 95% of that for your training max.
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+Garrett Blevins Thank you man
Could a Football Player use this type of percentage Progression. I've been doing a 4 Week cycle were i will do 3x3 for week 1 5x2 for week 2 6x1 for week 3 and then reload for week 4. I Feel like using percentage progressions would be better.
Hi Garett.Ihave a question can we deload or make a rest week after the end of the micro cycle ?
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+Emil Botev If you need it then take it but it might not be necessary.
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I just designed my 12 weeks and I am currently on week 4 for all but my bench. after a cycle like this how should i attempt a 1RM? wait a week and work my way up in singles after a certain weight? I am gunning for that 500+ deadlift, just wanna get it right and of course with proper form
4 Days after you finish the last workout of your 12 week cycle go for singles. I would advise doing squat bench and deadlift on the same day like a mock powerlifting meet. Good luck!
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Hey man I don't understand how to apply this to total volume... For example, I need 15k tonnage to make progress. Let's say I'm using the Juggernaut Method, on the 10s accumulation phase, I'm only doing 5x10 with 60% of 90% of my 1RM, which is definitely not enough to make progress. Over that, 5x10 is way out of the chart. I was thinking of doing 10x10 with 60% of 90% of my 1RM and then doing 5x10 with 60% of 90% of my 1RM for front squats. Would this make sense? I'm so confused as to how to program my own training... Can I contact you anywhere else?
I do coach and have a list you can get on if you look up my recent video about online coaching. I am very full at this time though and there are about 45 people on the waiting list at this time so I will try to answer you here. If you need 15K per week on a lift to progress then you need to get 15k period. Find a way to do that with more than 60% of 90% because that is actually only 54% of your true 1RM and that weight is just too low to optimally amass training volume. Also, using secondary movements are a great way to add extra volume as well as you states. However, this all hinges on you knowing that you need to get to that 15k volume number based out of previous training cycles and progress. Hope that helps.
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I did fill out your form on coaching. Does this mean I need to hit 15k once in a microcycle then I can bring down the volume? Like week 1 I hit 15k then bring it down to 13k then 11k so on and so forth? or should the volume increase?
heller281 First, where did you get the 15k number from? Are we using a hypothetical number or was that what you used for your last week or something like that? Second, volume should decrease and intensity increase as the program goes forward.
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I got 15k because on the first week of the most recent program I've done the first week I did the most volume at 14.1K, however it was split up into three different days. Also, it decreased over time, 2nd week I did 9.3K and 3rd week 6.4K, and the 4th week I essentially test a new 3RM. But I don't like this and I want to prolong the training cycle to 12 weeks and I want to max out at the end of the 12 weeks, instead of every 4 weeks. But I don't understand how to do this using prilepin's chart. I could easily just make a program starting at 15K volume at 60% of my 1RM then decrease it over time, but will this work? I don't get it...
heller281 It would take some programming effort to make that happen. Best option is probably to just take the 1st week of what your old program was an run it 4 times in a row and do the same with weeks 2 and 3. However, use slightly less than what you did for week 1 and then add 5-10 lbs each week to wave up to more volume than before.
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I got a question. For the third column of Prilepin's table, should it not be based on reps instead of sets?
xPinoyTribal I modified the chart for this video to give some basic guidelines, the original was based on sets and not reps as you mention which is what I had to go back in and edit.
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Also, is it optimal to go thru all the range of protocols? Specifically starting from low intensity week to week increasing intensity?
xPinoyTribal That type of progression works for a lot of people but there is a definite difference of opinion on that as some people like to stay in the lower ranges for the majority of the time. I am becoming more a a believer in a higher rep, lower intensity off season a few times a year.
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Honestly, do you think speed work (45-55% of 1RM) for natural raw lifters helps? So far doesn't seem to be doing much for me, i prefer more frequency with moderate intensity...
At 55% yes, lower than that is too low in my opinion. However, 65% is better for me. At the lower weights it is more about forming the movement pattern. I do not advise a lot of speed work though, especially for new lifters.
Good info
Thanks.
What about the exercices,i hit only bench,deadlift and squats with this program if i'm on my way to becoming a powerlifter or the entire body muscle?Bcs this is a thing that no one mentions it.
Those movements are great for many different applications, now just powerlifting. They recruit a lot of muscle and can be used in the pursuit of many goals.
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"Don't double over when you do a squat and end up goodmorning the weight up." @ Layne Norton when squatting anything over 315
Ignorant of biomechanics you are.
What if you just... add more volume? say for example doing 4 sets of 8 at 70%. This doesn't technically follow the chart but doesn't more volume sort of equal better results in strength or hypertrophy gainz? (Given proper recovery is achieved)
At some point you will need to add in volume for sure, this chart is just a starting point. However, you want to increase volume slowly and only when needed to achieve more results.
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Where did you get your shirt?
can i use this table to programming five days bench, pull up training? or theres a max frequency days for this
+kebabdegato It will all depend on what you can recover from and what volume you have used in the past. Overall, I would look back over old training, see how many sets I was doing and then spread that out over a week (though I would also do different movements and rep ranges on different days so I did not get board.
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Are the protocols in lengths of a week or days?
Weeks. But be sure to check out some of my more recent work with programming explanations after this - this series covered some really basic linear progressions but there are a lot of other protocols that can be used as well.
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Garrett Blevins youre series is amazing and i have learned so much in such a small period. Thank you so much!
Should someone with lifts 315/185/405 be doing a 12 week cycle?
Yes, almost anyone gets stronger on this this type of program.
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Thanks
You're welcome.
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i am 6ft 70kg can i do power lifting
Yes, anyone of any proportions can be a powerlifter.
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Doesn't raelly matter what size and height you are, just go for it bro!! Keep to what you can do, aim to beat yourself :)
Good
What does the percent mean
That's the percent weight of your one rep max
Hey Garrett great stuff, just one quick question. How do I calculate the percentages of my 1RM?
Divide the weight you used by your 1RM.
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Hi this usefull
Jesus Christ! Sets column is actually reps in Prilepin's table. All this suddenly makes no sense.
Amazing. Thank you so much.
No problem.
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Thanks
+Michele John No problem.
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