Table of Contents:
HOW TO GET PAST DEADLIFT PLATEAUS
Video taken from the channel: Calgary Barbell
THE BEST WAYS TO SMASH YOUR PLATEAU
Video taken from the channel: Silent Mike
Win More Races, Strength Training, Build Phase Science and More – Ask a Cycling a Coach 190
Video taken from the channel: TrainerRoad
HealthifyMe Live: Breaking Through a Weight Loss Plateau
Video taken from the channel: HealthifyMe
Never Plateau Again / Quick Programming Tip
Video taken from the channel: Alan Thrall
Can’t Build Muscle or Lift More Weight? How to Break a Gym Training Plateau
Video taken from the channel: OmarIsuf
How To Get Past Bodybuilding Plateaus Jay Cutler
Video taken from the channel: MrYorkieLover Fitness Entertainment
When you hit a plateau you can choose to do three things; quit, keep training regularly and be satisfied with not gaining anymore or BUST through this plateau as if it were nothing at all. Hopefully you choose the last option and if you have the will, I will provide you with the way.Strength plateaus are caused through a few variables, but the most common and relevant to weight training is lack of neuromuscular facilitation. In order to increase the brains ability to connect with the body, conventional compound strength training should be incorporated using low repetition ranges with perfect form and maximal weight.
If your ordinary pauses take up 3 to 5 minutes, go 1-and-a-half minutes to see if that makes a difference. Everyone will experience a fitness plateau at some point in their training regiment. program. This is all part of the process. Take steps to bust out of your plateau so you can keep on progressing.Overcome a weight loss plateau You’ve been doing all the right things to get fit: eating clean and mindfully, counting calories and steps, busting your hump at the gym.
And it worked for a.The solution to avoid a plateau when cutting for as long as possible, is to lower the amount of training you do just a bit. Then if your calorie intake is set up correctly accordingly to your body fat percentage, you should be able to avoid reaching a non-functional strength training plateau, at least for a while.If your efforts to get past a weight-loss plateau aren’t working, talk with your doctor or a dietitian about other tactics to try. If you can’t further decrease the calories you eat or increase your physical activity, you may want to revisit your weight-loss goal.
Appreciate the weight you’ve lost.What’s a Plateau and How Do I Beat It? A “plateau” occurs when you stop seeing rapid progress in your training. This can occur in weight training or in any other brand of training in the gym.
Consider throwing in one day a week of OVER eating, along with days where you are intermittent fasting. Keep your body guessing and see if that shocks your system back into weight loss mode. Consider adjusting your macronutrient breakdown.
Keep your protein intake high, and.Whatever you do, make sure to add some form of variation at least one of these points every 6 weeks and you’ll notice that you can break out of a weight training plateau. Take a break and try different forms of rest and relaxation and if you have been training for 6 months non-stop take a week off from the gym.
Break plateaus Weight training methods to break plateaus. When each set is set in stone and each repetition has become, well, repetitious, you’re either heading for or have already reached the.Thus, trying new exercises and boosting intensity is a great way to shock the body and force it to start burning more calories, resulting in getting out of your weight loss plateau. But the type of exercise isn’t the only thing you may wish to change.
Continue reading to learn how exercise frequency can play into beating a weight loss plateau.So if you’ve hit a performance plateau, it’s time to evaluate your strength work. I recently wrote on Competitor about how strength work needs progression – just like everything else in your training.
If you haven’t yet begun any strength exercises, start with these routines 3-4 times per wee.What we’re talking about here is when strength stops increasing, exercises stall and progression comes to a screeching halt. While both types of plateaus suck, the first (weight loss) is much easier to break through.
In most cases, you just ya know eat a little less or burn a little more. Behold, the caloric deficit exists once again!Your training was moving along quite well, but recently your weight room numbers have stayed the same—or even gone down. You feel sluggish and just don’t feel like working out.
You’ve hit a plateau.Strength plateaus are caused through a few variables, but the most common and relevant to weight training is lack of neuromuscular facilitation. In order to increase the brains ability to connect with the body, conventional compound strength training should be incorporated using low repetition ranges with perfect form and maximal weight.
List of related literature:
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from Racing Weight: How to Get Lean for Peak Performance | |
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from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance | |
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from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. | |
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from Serious Strength Training | |
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from Fitness cycling | |
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from BEHAVIOR ADJUSTMENT TRAINING 2.0: NEW PRACTICAL TECHNIQUES FOR FEAR, FRUSTRATION, AND AGGRESSION | |
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from Physiological Aspects of Sport Training and Performance | |
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from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis | |
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from Natural Bodybuilding | |
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from The Well-Built Triathlete: Turning Potential into Performance |
178 comments
Started using TrainerRoad this month and I’ve been mixing the Low Volume I Sweet Spot Base plan with my established TRX Suspension Training plan and it seem to be working well for me. I like the fact that TRX is a Functional type of excersice, most of the time you are engaging your core, you do natural movements of your body and it is only with body weight. I am so excited with the results so far, past Weekend ride I’ve already smashed a few Personal Records in Strava and stayed on the hard pace in a climb with the local “pros”, that are even 5 to 8 years younger than me (I am currently 29 years old and I have been training better with power and more strict intervals since 6 months ago). I wish I have met TrainerRoad before! Keep on the good work! I am enjoying even more my time on the bike!
Okay problem for me is a bad plateau I hit a couple months ago, still not better. I hired a personal trainer to help and he is great knows what he’s talking about but I just dont know how to apply some things, he’s telling me to switch things up as u said, the way I do the excersize and the grip I use an just new excersizes but I just can’t seem to get a good workout anymore or in general but the difference is I used to get stronger now I can’t infect I’m getting weaker, used to bench 150 I
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You certainly should have half a day of rest between your strength training and your endurance training and keep off days off days.
My weak lift is bench. Squats and Deadlifts are going pretty good But bench im stuck at an certein weight and Trying to figure it out How to go beyond that point. I used different kinda methods (Close grip, spoto, pause etc) But still not progressing haha
nice video,
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I stopped deadlifting, went to a high bar atg style, and now my high bar atg squat is 25lb pr over my previous ugly barely parallel low bar rippletoe style. For me it was because my back is a little wonky from a back injury from my yolo know nothing college gym days. I was squatting in running shoes, they gave, and my back has never been 100% again, but with high bar I can squat every session if I want and this frequency increase and not getting hurt was the most helpful in my getting stronger. I want to peak, I think I have strength to do a 450-475 competition legal squat, but I’m a 42 year old dad and engineer and it’s not worth getting injured by switching my form and training style…… but maybe…..
hey man hope you read this but at what body fat percentage should i concentrate more on muscle building then fat loss…im going for that lean muscle tho not bodybuilder look, hah
I Don’t know if it is unconscious but almost every bodybuildet comes with this kind of answer, as if the training was the more important aspect. Why not twll him to check his diet? His macros and the recovery process, assuming you have a little experience in training (and how to doing properly) the nutrition and chemistry will only improve the performace. Dont give me wrong training is importat but as there are multiples ways of progression and schemes the most importat thing is the recovery process.
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That is just beautiful and I’m kicking myself or not thinking about that sooner. After struggling to do 315 at a depth that satisfies me, I decided to downgrade back to 225 and do 5 by 5’s. Today was with 245 and I barely made the last rep. Will try to add 5 next workout for only one set and slow this down a little, instead of stopping at 245.
Can confirm.. Pancakes = PRs.
(Fuk those SUVs in the background)
Why would i take advice from someone who looks like they dont even lift
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How does the humor specialize the narrow join?
The selection services the prickly steam.
Definitely squat as of recently but it was bench but I recently added 15 pounds to it
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Is it better to increase the weight on the last sets or the first sets?
Interesting. This is what I’ve been doing intuitively, but with the exception that I frontloaded the extra weight meaning that I did more weight during the first few sets and taking some off on the later ones. Why did you suggest that I do it the other way around, Alan?
Thx 4 your enjoyable and informative content.
Hi TR, Love you guys and all you are doing in the sport. I am returning back from injury and building up my strength on the bike.
I am 170 lbs with a 254 FTP. Hoping to return to racing triathlon next season.
My question is around watt/kg I am 170lbs 77 kg (3.2watt/kg) BUT weighing with my bike loaded with race bottles full changes this number to 200 lbs (yes I have a weighty rig but it rides straight in any winds!).
How do I compensate for the added weight on the open road? or should I do my next FTP test with the bikes weight added to my weight to get a true picture of what race day WATTS should be?
There where times I deadlifted 4 times a week. It’s my favourite exercise.
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Deadlift.. Has become to unpredictable and frustrating for me to care anymore.. Switched to rows and it has blown up my bench press so was blessing in disguise
What reps and sets do you recommend for a novice lifter? And what’s your opinion on novices or beginners testing their maxes every week? Thanks for any advice
Hey man I recently discovered your channel and I recently hit one year of training. Before I was really just into bodybuilding and doing low weight higher rep exercises. However, I’ve started becoming increasingly interested in building more strength with squat, bench and deadlift. I’ve started doing all of these movements about twice a week, but after squatting and deadlifting (deadlifting especially) I have had some pain in my hips. I dont think my form is really the main issue. Any thoughts or tips to keep in mind? Thanks
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Most plateaus for me are OHPs. I know they aren’t exactly important in powerlifting but I love them still. It’s just too bad I suck at them
Amen to the micro plates! Mine have served me well. I joke about them with people and call them my “Granny Weights”. But heck man do they work wonders over the long term. Actually weighing all of my plates and writing down on the side of them with a silver sharpie marker is also really useful in making sure the jumps I’m taking are actually what I intend to do. Doing that also allows me to better balance the left and right sides of the barbell better so the weight is spread more evenly between the left and right sides of my body.
why not add the rep on the first set, when i am stronger and with no fatigue at all, the 6th rep will come out cleaner than the 26th or whatever, right?
probably do the 210 1×5 first; then the 4×5 @ 205 back off sets. Say last week you barely did 205 5×5; this week if you did 205 4×5 first, you’d be spent by the time the 210 set came up
@sarahscreamm try isolating one or two muscle groups per day, for five days. It will give each muscle group a full week to recover instead of just one day. n abs mon wed fri…
Sounds like a variant on Hepburn’s Method. I’ve long thought that the heavier sets should be done first, when you’re fresher, plus they potentiate the following sets. Why have then on the end?
And I want to see your tableau, DO IT!……………. AHH! Hahahaha you’re my favorite person on YouTube
My bench has been stuck on 170 for a while while my squat and deadlift are in high 3s and low 4s
Hello, my name is Victor. I just subscribed, going to try your back routine, adding burn sets is something I haven’t done in awhile, Will let you know how it went. Thank you.
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Music reminds me of ProleteR
https://www.youtube.com/watch?v=18JQUYgpOlw
Hey Bryce! I hope you can make a video about how to properly peak for a meet.
I’m following Candito’s Linear Program, and I squat and deadlift heavy on mondays. I start with squats then go to the deadlift but I’m not sure if I should split them up. What’s your opinion?
Hey man, for some reason i cannot get any muscle stimulation or even activation on the left side of my body. No matter what size weight i use i cant feel anything no matter how many reps i do. How would you reccomend i fix this?
totally agree on the issue with women needing smaller increase plates. I wish more gyms would acknowledge this.
Peppering in light volume DLs makes my training spicier and more delicious:-)
That 5×5 advice you gave is something I’ve always liked doing if not doing periodization
When you can squat more than deadlift:/
Btw, OHP is the lift for me
You mentioned you did 531. What about doing the BBB variation of 531 where you do 5×10 of deadlifts on Squat day and 5×10 of squats on deadlift day? That way you’re getting each movement at least twice a week.
what if i feel as though i can do one more rep after doing 5 reps in my first set? do i do it or follow the pre planned programme?
infinite offseason = 0 plateaus. thanks for the program mike
I’m realizing this great background music makes it even more cool to watch
Bryce > Omar Isuf:P
Bench more often, Squat more often, Deadlift more often, Press more often, Chin more often, take juice more often.
I’ve been wanting to get some fractional plates for a while. Where would you recommend getting them from? I find they are hard to come across
Hey bro, just to let you know you are amazing for putting up such great videos for ectomorphs. My question to you might sound stupid but is there a plateau for food?
My weak lift is OHP IT KILLS ME! I had frozen shoulder in the past so was really excited when I started gaining my overhead strength back, but it has recently stalled out even with focussing accessories for it through the week
5 pounds every month is still 60 pounds a year. 4-5 years down the road and it’ll show. Be patient
i workout 3 times a week, sometimes 4. is this enough stimulation for my muscles to grow. i normally workout mon,tue,fri. with the exception of sometimes thursday.
Man these videos are absolutely fantastic! I wish I found this channel sooner, thanks to Candito for the suggestion
Would you be able to do it reverse? As in one set with 210 and after that 4 sets with 205? I feel like that’d be easier cuz you’d know exactly when you need to drop the weight once you really struggle to get the last rep
Most frustrating is definitely the squat for some reason, my DL is always way ahead of my squat. I only recently squatted 180kg and I can pull 240Kg pretty confidently.
Tip: Make yourself believe you can do it… I was stuck on 225 bench for a while because those 2 plates always fucked with my head because i failed them so many times. I went to my friends school gym and he told me that the bar weighed 40lbs instead of 45lbs. So in my head I thought 225 was 220 so guess what, I hit that shit for 2. Always believe fellas, hope my story helped.
I guess I’m leaving the “beginner” area, but I’m doing 531 now. I felt the exact same after a few cycles and now do some extra bench on ohp day, ohp on bench day etc. helps immensely to just do the movements more often and going for doubles or singles on other days. I actually still thought I shouldn’t DL more than once a week, so good that you mentioned it!
Damn, how is training 3-4 times a week not that frequently wtf?! I don’t know about you brah but I work 50-60 hours a week and have a girlfriend to attend to. I got huge as fuck off 3 times a week in the last 5 years, 155lbs @ 12%bf to 180lbs @ 8%bf now. You shouldn’t be telling people that training 3-4 times a week isn’t frequent cuz that’s more than half of the week. If you are an unemployed joe who can go to the gym every single day then great but not everybody’s lives revolve around their own narcissistic quest for an unnecessarily built body and most people actually need REST days unless they are juicing.
Linear progression demands plataus, no matter what. So periodize your lifts noobs.
To Chad’s point about maintenance, this is a GREAT resource to determine the minimum sets/reps you need to do per week to maintain your gains. https://renaissanceperiodization.com/expert-advice/hypertrophy-training-guide-central-hub
Micro plates would be so useful, especially for the OHP and bench. With Wendler I feel that the jump in weight on the OHP is harder to adjust to than the deadlift, not that it’s impossible to progress, just hard. Damn, why didn’t I ever think of that linear program, so obvious now. This is why I subscribe to Alan, no BS and advice that just makes sense.
i really would like to see a video about ‘squat everyday’ were you also talk about your video about overtraining and why squat everyday works.
Good day when CB is in the subs box, and it’s happening more often! Thanks for the great content, guys!
Alan thrall what do u think about weekly undulating 3×5 and 3×3
It annoys me greatly but when Chad is giving super important scientific info of which i’m looking for, only to be interrupted constantly by your personal interjections. It makes for a difficult watch sorry
You cant progress at everything. Pick one: bench or dead or squat. If you pick let say progresing in benchKeep training other parts static, just keep adding weight to bench.
YOU CANT PROGRESS AT EVERYTHING AT ONCE.
How funny, here is you telling us to STOP micro loading: https://youtu.be/rFbaBWucqSg
And also shouldn’t you do the heavier sers first?
Tried deadlifting 3 times a week in a linear periodization program
3×5 @ high70% low 80%
4×3 @ low 80 to high 80%
3×8 @ high 60s low 70s
5 day split with bench/seal rows/OHP/front squat/DL main movements, split on (upper/lower/push/strength DL BP and arms/pull). Progressed well and got better at it, hips were fried by week 4 though. Still no improvement in 1rep max:(
Fractional plates? But what about the poor tolerance ranges that most commercial plates are manufactured to?
That Idea really amazing but I think Reverse version is better..
210 1×5 and 205 4×5
210 2×5 and 205 3×5
etc….
Then 215 x 1×5 and 210 4×5
….
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I always plateau on squat, my technique needs work cause my legs can handle so much more than what’s on the bar. I always tend to good morning my squats and this leads to my back being more sore than my legs after squat day.
This channel is a gold mine of knowledge! Thanks for everything
I wish I had a video like this back when I was starting up…
It’s not supposed to be quiet in the gym, but people dropping weights like that is annoying as hell
Silent Mike always be giving advice that actually work for natural lifters, Keep the uploads rolling.
Hey Bryce, any suggestions on how to use the slingshot most effectively? Better to use in a standalone session or after standard bench, heavy singles vs sets for reps / who cares just get the work done?
Is it also possible to do the first set(s) 210 pounds and the rest of the sets at 205 pounds?
Adjustable ankle weights worn around wrist can accomplish the same thing plus you can use them on dumbells…And much cheaper too…
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@mackredenbarger Thanks, only one way to go, Running with the Devil!
Thanks Alan! You’re a high-end training resource imo! Appreciate all your hard work and dedication… And willingness to help others achieve greatness and success.
A lot of people seem to recommend conventional as an accesory to sumo, but i think you don’t do any conventional pulls since u started pulling sumo right? Whats the reasoning behind it?
Deadlift does have differences over the squat and bench though. Breaking a dead weight from the floor is more taxing on the CNS, especially at the weights we pull. Additionally, we only do the concentric part of the lift for the most part, so we don’t get the feedback that the eccentric would provide (like muscle micro tears for growth).
In any case, I think it’s on an individual basis. Deadlifting affects me too much to do more than once or twice a week. I can focus more on my squat without the taxation that deadlifts have on me… in due part maybe it’s because I pull conventional over sumo and use more back than glutes/hams too, so that soreness affects my day to day more than sore hams/glutes would.
I found this video while looking for the one where you drop the weight (slightly) at a plateau and then ramp it back up (?) but this is another way to tackle it. I prefer to put the heavier set(s) in the middle (trapezium) or even take the middle set slightly higher than second and third (parabolic) in the example of 5×5.
what about doing 210 1×5 for the first set and then doing 205 4×5 and so on. Increasing the weight for the first sets and lowering it for the remainder?
Those fractional plates are awesome! We have them at our gym. Felt kind of awkward putting them on the bar at first, but in the end it’s very effective!
I fuckin love this dude. Hes motivated me to lose weight. Thank you Chef buff
I didn’t realize fractional progress referred to actual weights; I thought it was reps. I’ve been going at my program of 1 set of 1 rep for 500 lbs. on the bench press for about 2 years now. I’ve only made a guestimated a 1/100th of a rep progress. I think Alan’s approach is probably smarter—and safer.
Isn’t this programming tip the way you’re supposed to do any x5 program?
Great video, short and to the point. Just enough info to act on without getting overwhelmed
Holy shit quarter pound plates I guess it’s better than being stuck.
I actually started doing this like a week ago because i got stuck with my squats, i feel like an expert now, LOL
For me it seems one week my squats and deadlifts are firing on all cylinders and my bench and OHP suck and then the next week it reverses. I stalemated a little but am finding adding in more accessory and extra sessions has helped even the smallest of progress.
Lol! Everything I searched up for mobility for sumo, how to sumo that’s just in the past couple months and now I searched about plateuaing your stuff shows up on the search feed thanks for sharing your intellect with us. I am currently stuck with my deadlift currently still doing the wendler 531 program.
Hey alan, why jump from 205 to 210 if the weight starts to become heavy? You said if you are starting to struggle on 205 instead of doing the next workout with 210, do some specific sets with 210. I dont understand, why move up in weight if 205 is starting to struggle during 5x5s??
Hey Alan, can you do a video on anti-flexion core exercises?
What does he say at 1:35?? When a workout starts xxx… What is xxx? Please someone reply, I’d really like to know what he wants to say there!
so for someone like me running texas method where would you suggest i incorporate that extra volume? On the intensity day at the end of each week I work up to a top 1×3 on squat and deads (excluding bench rn bc im running a separate bench program). If my last top triple for deads was 455×3, what would you suggest I incorporate?
LOL, came here from a Brian Shaw Deadlift video where they listen to angry Eminem and Deadlift 450kg singles
This is a Great video. Omar really put this together beautifully. Explanation, Good. Actually explaining basically short and sweet with actually really helpful information, Good. Funny, Good. I mean, just Good man.
Hey Mike I appreciate your time in making this insightful videos. I’m 52 yrs old I began lifting a couple years ago and getting stronger. I will be in Sacramento in the 27 and 28th of February will you be around?
I nearly choked when I heard you discussing coming over for Ironman Bolton. I live 1mile away from the swim and regulary ride the bike course. Next years event has a change of bike route with a new steep climb called The Rake in Ramsbottom, about 10ml north of the town of Bury where the Yates twins come from.
Even since I got to a 350lbs max bench press, I knew I am in the advanced territory, and I thought to myself, fuck it, since I am big enough already, let’s not complicate training anymore and let’s go for 3 sets of amrap with 80-95 percent of max every session, doing two to three sessions a week.
Squats, deads, bench presses and one arm chin ups(with weights hanging from the non working arm).
My philosophy is, run a good fucking novice and intermediate program for 3 years, get to a 330+ bench press, 500+ squat and 550+ deadlift, and 8-10 one arm chin up each arm….. then just kill it in the gym twice or three times a week…
Do those exercises for 3 sets, give every set your all, every ounce of effort, and then just keep adding weight whenever you can, if you see your reps getting into the 12+ territory, keep making the gains that your body allows you to make at that point, or jump on gear, you know that’s totally up to you.
I was enjoying the video until you mocked my secret cookie baking technique
Thanks to all of you giving such fantastic podcasts, but could you guys dedicate some of future podcast time and address Polarized training approach? Your thoughts would be highly appreciated. I see a lot of discussion is going on TR Forum but so far, no video in this regards.
@sarahscreamm that is definitely not okay…..three times in 5 days is more than enough gym time. also do not stay in there longer than an hour
iva been benching the same since a year and a half ago, and I never do the same workous. always change it volume, high reps, low reps, light weight, heavy weight, and non of this shit has worked so fuck my life
Thankyou for the film. Youtube is fantastic for this kind of info.
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All my lifts are frustrating but I would say my bench and squat are tied. I can never seem to break plateaus in either.
I’d like to know your opinion about back volume, I hate doing rows/pull ups on lower body days but sometimes I just do two back exercises a week for maybe 40 reps each, afraid it’s not enough
what are some reall good vegetables to eat? oh an im real skinny im tryn to gain weight an grow muscle
Hey man…. what would you suggest for someone that isn’t able to add additional training days? I’m not able to train while working and already train on three of my four days off. Great to have more content coming out again
Just saying casually that you “ended up” with a 639 pound deadlift. Modesty rules. Keep the content rolling my man!
I suspect Greg LeMond never actually said that, because you can’t find a source for the quote.
badass video. Would it make sense to do 210 x 1 First and THEN do 205 x 4?
Bench for me is hard to get better at. I don’t like adding too many calories because honestly I store fat easily. Bathroom scale says I am 17%bf, and I would rather be closer to 12% ish (that 10-15% range really).
Can u change ur music….f’in annoying….one of the reasons I don’t watch ur videos
Have you heard of isometric deadlifts? Do you do those or recommend those? EliteFTS has an article about them in January that claims they’re really good, but I haven’t tried them out yet.
Been listening to the podcast for months, finally got the equipment so I can use trainerroad. I’m mixing Low Volume II with my bodyweight routine (albeit now shortened) and a run or two a week. I can tell that I will be in the best shape of my life pretty soon. Thanks for the excellent service and podcast!
Yeah, this is true same thing to the bench press. Do it more often that’s it I tried it and works wonders
Excellent stuff! Anytime, ANYtime I have added too much weight too soon I crap out and my progress grinds to a halt really fast. Taking the super slow steady approach has been working great for me.
i have to deadlift/squat 2 a week or i get no where. for a 3rd day i will do lots of leg bodybuilding if i have it in me on the weekend. i find a 3 times/week bench is the only way for me even if i only do 4 sets per workout it works better for me
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Seriously probably the best channel for actually helping and facts, thanks brother.
Alan what do you think about 1 step back, 2 steps forward training routine to break the plateau?
@kampfhampster I don’t know, when chef is going to response to you, so meanwhile, try to work with dumbells more..;) oh and compound movements! good luck)
Great vid, as usual. this seems like a variation of the Hepburn routine, 8 sets, 3 reps and each consecutive week, the last set should be little more, until all 8 sets are at the higher weight, I believe the 8 sets/3 reps is for strength specifically as opposed to mass gain though.
With adding frequency what is your take on doing sumo if you’re a conventional puller for your secondary day
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I can’t understand when guys say “add plates every week” or something similar. I mean if I add just on pound a week then in 4 years I’ll be lifting more than 200 pounds over my 255 I’m doing now so that’s Me 160 lb ecto @ 53 years old athletic my whole life lifting for 15 years and bodybuilding for 3 years benching with all I got 1 rep @ 255 so if I continue for 8 more years adding 1 pound a week I should be benching 655 lbs? I meet young big guys not doing that with 20 plus years under their belt so fill me with n there is obviously a “critical weight mass” ones body can not overcome without blowing out elbows, wrists and shoulders
They laughed when I told them I would burn off fat with Shape X Booster, but then I showed them the results. Go and google Shape X Booster to see their reaction.
You could also do with reps rather than sets like Doug Hepburns progression method. 5 sets of 3reps with the new weight, adding 1 rep to the one set each session until you are doing 5×5. His most famous one was using 8×2->8×3 like this then adding weight when you’ve hit 8×3 and beginning back at 8×2 with it.
“You’ll fry your CNS if you deadlift more than once a week or for anything over 5 reps.” I hear this often, and it irks me quite a bit. You should give a video on the CNS and how it’s often an excuse for poor movement patterns. Great video Bryce!
Wouldn’t it be better to do the heavier set first. As in doing the 1 set of 5 with 210 first and then the 4 remaining sets with 205? That way you’re fresh rather than trying to hit a heavier weight after 4 already heavy sets
much respect man, been stuck on the same weight now for a whole 2 months:(
I literally just watched a thrall video where he said NOT to use microplates….lol
Awesome video, awesome delivery of information, awesome background instrumental! I have a feeling this channel is on its way to being one of the ‘BIG’ ones on YouTube, powerlifting related.
I started out deadlifting 2xper week with the original RTS template and saw the best deadlift gains I’ve ever seen. As my deadlift numbers grew to SLIGHTLY ABOVE AVERAGE, I noticed that my supplemental deadlift would take away from the main movement and vice versa, on some weeks.
At the time I ran the standard ‘out-dated’ version of RTS with the 3 week volume/intensity blocks. Is this something that has to be tinkered with (having a lighter supplemental/lower volume) or do you personally run your supplemental stuff by working up to a single at 8RPE for them as well?
I started getting some glute/hip issues, similar to what you’ve described in other videos, after ramping up my squat frequency and grinding out heavy singles for a few months. I couldn’t seem to do anything about it. I decided to cut back. Since then I’ve reduced my volume and frequency back to once a week for the squat (low volume light front squat later in the week) and deadlift and taking a moderate, linear approach and my numbers are starting to climb again.
Am I just doomed to hit them once a week or could I SLOWLY work up to a higher frequency…when I stall?
Congratulations for a fantastically informative channel, Alan!! With what you know now, how would amend your “best program ever created”, if at all? Many thanks for your answer:-)!
I used to like bench the most, then i hurt my arm. Then it was deadlift then I hurt my back. On to squat then had knee and hip pain. They are all frustrating to me and im only 20 but a few months ago I didnt really take into consideration my form. I lowered the wait, no matter if I looked like a pussy or not, i hit a pr on squat deadlift, and my arm is still wonky but i just do reps now. I benched 275 within about 6-7 months last year, started feb 2017. Squatted my first 315 around the same time and deadlifted 365 ish as well. If i knew the shit i know now from mike, mark bell, any powerlifter on ig or on the tube, i dont think i would have ever plateaued and i dont think i will soon. The amateur gains are thriving.
This was awesome. Looking the idea, currently at about 1.5 times deadlift per week along with bench, squat and overhead press also at around 1.5 per week. Looking forward to rammping up the DL to higher frequency… Thanks for the strategies to get DL moar frequent. No excuses now.
Really good advice. Now how would you recommend implementing this into a Madcows 5×5 training block when the 5th set becomes difficult? Since the sets ramp up in weight with weekly linear progression, which set should I increase the weight on?
My most frustrating lift is the deadlift I’ve been training for a bit over 3 years now I got a 320 bench 215 ohp and only a 450 dL like suppose to be dL over 500 but I fuckin suck at everything I’ma weak pce of shit what do I do
Great vid man! The main issue for me is time (length of workouts) and im not getting any younger (38). If you could only do one type of DL on a second days would u choose speed deadlifts or some type of DL variation? Thanks
I was so ready for a premature ejaculation analogy but you made it about cookies:(
This doesn’t work with texas method 5×5 unless you have a similar strategy for intensity day. Anyone care to enlighten me?
the plates at my gym are so far off of their given weight that by simply weighing them before loading and cherrypicking after some simple math that there is no need for microplates lmao
still wish they would be correct.. ^^
Very clever. You’re basically going up a pound every workout that way. If maintained, and assuming two just workouts a week, that’s 100 pounds each year.
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This really is the central tip for ANYONE to become a fucking beast in the gym. Linear micro progressions over several years. Eat more and more. Patience and application are key. We got this people!
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Well for some reason fractional plates are expensive as fuck in my country
thanks a million for this alan! huge fan,
i’ve been doing it the other way: 1st working set with 210 and then (if too heavy) lowering to 205 for the rest of the sets.
is it essentially the same or would it be better to follow your example?
good work man,can you subscribe back I’m trying to build my network
My brother would miss the gym for 5 months straight meanwhile i remain consistent, and that guy benches more squats more even after taking that much time off. I should just take steroids
Great advice. I hate the gym stigma. Especially at my gym. I go in train worry about myself then go home. If I make progress that day great, if I don’t then I look at what could have caused no progress then the next day go in and try again.
Squat is most frustrating for sure, i can deadlift witb no equipment and bench with no equipment but for squats it seems like i need shoes and a belt to get it in
Never really paid attention to that stigma lol. I’ve been deadlifting on average 3x a week for the past couple years…
@AtoZyzzyva NO! If shit is working, don’t tuch it! Same approach to pirate windows))
Greets from Poland
not gonna lie, i have believed this stigma for a while. i try not to deadlift more than 2 times a week but maybe i’ll throw in another day.
Sure you’d do the heaviest set on your first as your the strongest and not in the last set where your more at your weakness?
This still surprise me, how many people have no idea about Proladox Diet Plan (just google it), despite the fact that a lot of people get good results because of it. Thanks to my cousin who told me about Proladox Diet Plan, I have lost tons of weight with it without starving myself.
yeah im gonna take off lifting until monday because i started back abotu 4 weeks ago 4 days a week and i was stronger 2 weeks ago than i am now
Haven’t watched the video yet but I already guess the answer.
You can’t. Shit isn’t possible. No way, Jose! Es materialmente imposible!
I’ve tried to didlift more than 1 x per week and my spine actually DOES blow up and I actually DO spontaneously combust…happens erry time so its no longer spontaneous but, rather, strategic combustion. Will a CBB t-shirt protect my spine from detonation and keep my upper back extended enough to negate complete torso incineration? K bye
What helped me gain a lot of strength was to work within 60-80% of my 1 rep max. So for example I start out with 3×5 with 70% and then the next week 4×5 with 70% then 5×5 with 70%. After that then the next week is back to 3×5 with 75-80% and stick with that weight until you get to 5×5. Keep this up until you get to 5×5 with 90%
After about 3 months you should have a significant pr. Now that you have a new pr to work with, just rinse and repeat.
Great video as always!
I think one of the proponents for the mentality of deadlifting once per week stems from the Starting Strength and similar models of programming
thank you omar.
everytime i think of leaving the Gym i watch one of your videos..it’s inspiring and you give me hope to continue and be MORE powerful.
Deadlifting is my worst lift comparative to my squat and bench… even my strict curl
For those questioning the validity of such minimal progression, this is very similar to the method Doug Hepburn used to achieve his 800/580/800, 371.25lb press (a world record in 1953), 500lb jerk press, etc.
Omg this video comes up straight after a horrible deadlift session:)
I live in Australia and I need to sleep.. but I think I can spare 5 minutes