What Most Lifters Get WRONG About Progressive Overload
Video taken from the channel: BarBend
Progressive Overload | The Fastest Way to Build Muscle
Video taken from the channel: How to Beast
PROGRESSIVE OVERLOAD: The Key For Size & Strength
Video taken from the channel: OmarIsuf
Smart Training is Hard Training: The Principle of Overload
Video taken from the channel: Juggernaut Training Systems
PROGRESSIVE OVERLOAD | ANIMATED EXPLANATION
Video taken from the channel: LIFTING LEARNED
7 Ways to OVERLOAD Your Workout!
Video taken from the channel: VitruvianPhysique
8. Progressive Overloading: Key to Continued Strength and Mass Gain
Video taken from the channel: Kaa Yaa
Choose your reps: The number of reps you do depends on your goals. But, changing the reps you do can help keep your For general fitness 8-15 reps For more endurance 12 or more reps For muscle mass 6-12 reps For strength 6 or fewer reps Choose your sets: Again, the sets you do are.Methods Of Increasing The Overload 1. Increase the Resistance Probably the most obvious way to increase the demands you place on your muscles is to 2. Increase the Reps You don’t necessarily have to add weight; alternatively, as you get stronger, you can simply do 3. Increase the Volume This.The overload principle is a part of strength training, and you probably want to pay close attention, because it can be harnessed to deliver bigger, better and faster results. Basically stated, the overload principle says that your body cannot be adapted the way you want unless it is overloaded.
The American College of Sports Medicine, [ ].Progressive Overload in Strength Training In strength training, progressive overload can be applied in specific ways, and we can use more specific terms to describe them. You can use more external resistance, as in more weight on the bar, for a given volume of exercise. You can do more repetitions of an exercise, or more sets of exercise.Progressive Overload is a gradual increase of stress placed upon your body during a training workout.
In simpler terms, progressive overload simply means that in order to increase your strength, endurance, and size, you must continuously stress your muscles and your body by doing more than what you’re comfortable with.The scientific theory described in this fable has been termed the ‘overload principle’ – ie that strength gains occur as a result of systematic and progressive exercise of sufficient frequency, intensity and duration to cause adaptation.The Overload Principle for Sports Fitness and Skills. The Overload Principle is a basic sports fitness training concept.
It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts. Overloading also plays a role in skill learning.The principle of Nucleus Overload Training is unsuitable for absolut beginners. It is only for experienced athletes who have been training seriously and regularly for at least a year. (When I say regular, I don’t mean once a month). Our body consists not only of muscles, but also of.
Love it or loathe it, exercise is a stress on the body – but, with the right application, it’s a good stress. When our bodies are adequately stressed, incrementally, over time, we adapt and make.Get Stressed Progressive overload is the gradual increase of stress placed upon the body during training. The principle is about continuously increasing the demands on the muscoloskeletal system so that you can make gains in muscle size, strength, and endurance.
The overload principle is a fact of strength training, and you probably want to pay close attention, because it can be harnessed to deliver bigger, better and faster results. Basically stated, the overload principle says that your body cannot be adapted the way you want unless it is overloaded.The overload principle is not only used in strength training but can also be used in any type of physical activity, flexibility, mobility, and even in life. The overload principle progressively increases the stimulus placed on the body to ensure that progress does not stall.Exercise with an eccentric overload, compared with conventional resistive exercise, resulted in greater strength gains in eccentric and isometric strength and similar strength gains on concentric strength. The strength gains were associated with proportional changes in muscle activation measured by.
Strength training involves the performance of physical exercises which are designed to improve strength and endurance. It is often associated with the use of weights but can take a variety of different forms.. When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon, and.
What Is Progressive Overload? “Progressive overload is a gradual increase in the amount one lifts during resistance training,” explained ACSM-certified personal trainer Jim.
List of related literature:
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| from NSCA’s Essentials of Personal Training |
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| from High-performance Sports Conditioning |
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| from Fitness cycling |
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| from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book |
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| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance |
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| from Encyclopedia of Sports Medicine |
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| from Essentials of Exercise & Sport Nutrition: Science to Practice |
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| from Guccione’s Geriatric Physical Therapy E-Book |
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| from NSCA’s Guide to Program Design |
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| from Science and Practice of Strength Training |
213 comments
Omar you look like you went a little overboard with the make up.. or is that your natural look?? ��
Lol when you’re a wrestler and the entire season is overload
It always gives me this “I’m going to die if I fuck up” feel when progressively overloading free weight workouts like bench pressing
Boy was doing cable tricep extension. Overload my ass lol looked like a little bit of weight.
I know this is an old past but I just found it and read about it. When does progressive overload stops? If I don’t want to get stronger or bigger how do I train and maintain what I have achieved? Does progressive overload still comes into play? I am confused with this point. I am almost satisfied with my gains right now and just want to maintain it hence the question.
Progressive Overload? This is nothing new. Its common sense to work out and over time lift heavier weights. Thats the fucking point. If youre not doing that and youre thinking of stupid terms to come up with instead of actually going in there and doing work, then just go home
You got my like, thank you!
I actually can’t really understand the more reps are just for endurance sayings,
So is it real or just a false imagination?
Good info btw you looking like an evil Christopher reeve from superman 3 lol
Hi! I’ve purchased your book and I’m up to principles of overload. I’ve got a quick question, you talk about percentages (eg. 75% of 1RM for strength), if I don’t know my 1RM for a squat or more realistically, a RDL, would I need to test this before hand or use an estimator?
Use same weight and work on better form is also progressive overload.
Hey, I’m a beginner I want to start bench pressing. I’m probably gonna start out at 45lbs. I got a question how are you suppose to know when it’s time to go higher weight on the weights doing bench press. I’m hearing every week but wouldn’t that get to a point where it’s too heavy or are you suppose to base it off ur body and how much you can lift to determine when you want to add more weight? Also how long should you stay on a weight until you think ur ready to go higher ( bench pressing) thanks. ��
So glad I found this channel! Very clear and informative. The app is excellent, too.
Great content! I love how specific you were with spelling out the many different ways to accomplish progressive overload! Thank you!!
I love how these aren’t 15 minute long with stupid jokes the first 10 minutes. Subscribed. Thanks for the content
This video is definitely amazing! It helps me remember of times when my sister used Custokebon Secrets to get rid of 18 lbs and enjoy being healthy again! Most people wish to lose fat, however we also need to remain healthy and balanced, which is what exactly Custokebon Secrets gifted.
Hey all!
You can even considering reading my article on “Progressive Overload” and how it can be the pathway for muscle growth.
https://www.fitnesshn.com/progressive-overload-principle-pathway-to-muscle-growth/
Hello Igor, first of all I’d like to say you have a great channel and look forward to every new video that you make. One aspect that I don’t think you have ever mentioned (I may be wrong) is the role of the different types of muscle fibres (Type I, Type IIa, Type IIb) on bodybuilding in terms of the ease of muscle growth gains depending on the ratio of these that are determined by genetics. Just an idea for a new topic and video (not that you need any help). If you respond to this message it really would make my week, cheers.
great info, however, some info here is contradicting with other videos
the number of sets for hypertrophy here is 15-30, in another video it is 12-18, where more than 20 sets would have negative impact. Kindly, can you clarify?
thanks a lot for super well done videos and well explained material
Salah (from Qatar)
they all tell you how all the web pages all the video but I still don’t get when, do you start then do normal workout after or instead of doing it from now on or when needed ect. I don’t think people are watching this for how to do weight and the word overload is kind of self-explanatory.
I have been doing progressive overload for quite sometimes now. I need help to gain muscles.
Screeming it out on your sets��, great video you give valuable information. Igor, can you make a video or videos about your back workouts? Yours is huge
One of the best channels ever!! and one of the most detailed
a re-upload without the music would indeed be awesome. it extremely difficult sometimes impossible to understand (in terms aucustics).
Hands hands hands hands hands HANDS HANDS HANDS HANDS FAIL hands…
my newbie gain are 8kg in 2months im 14 and i was a super potato couch
Use a Lav! Man the camera is great, beautiful lens! Shame that the audio sounds like garbage.
if my one rep max was 60kg and i was training with 80% of that so 48kg for like 5 reps, if i were to use the technique of adding weight to the bar every session and progressive overload by (2.2kg) every single session this would mean i’d be up to training with 60kg really shortly and 60kg would no longer be my one rep max it would be my training weight and this just doesn’t seem right? please explain this!:(
I just discovered your channel and wow your vids are super helpful! I really like the humourous approach as well, I really laughed out loud at the 2 pound pink dumbell old lady part:p. I am trying to add more mass to my back and traps so I am definitely going to imput your tips from your ‘how to build a massive back’ video. Thank you so much!
so its basicaly adding more weight/or reps each workout? That’s pretty standard in anything idk why everyone talks about progressive overload now
Pre-ordered the books and very much looking forward to reading and learning. Awesome work Omar!
best explanation about progressive overloading on youtube, thanks omar
I’m glad our conversation inspired some content. =P Again I appreciate the time and the consult was well worth it and would recommend it to anyone with diet/fitness questions.
i have been doing this for years, i didnt know there was a word for it though.
Thanks for explanation
I see lots of people keep on speaking about Custokebon Secrets. But I’m uncertain if it’s good. Have you ever tried this popular fat burn method?
@vitruvianphysique: I have a question: Is there any reason you perform the reps so fast? If TUT is so important, why you don’t work like very slow concentric & eccentric? You would reduce the volume, increase TUT and improve recovery. What do you think? Very cool content by the way!:)
Bro thank you for keeping your videos scientific af! You save me 3-4 hours of researh tbh thank you!
A video like this on Eric Helms Nutrition Pyramid would be awesome
i have the sane thoughts as omar does about increasing volume to gain strength for a 1 rep max and not just raising the weight initially.
but the problem ive had with this is that if im gaining reps on a weight that i can do for 8 times and making it 12 times, it doesnt seem to affect my 1rm that much because its like im only getting stronger with thay lighter weight. in the time ive gone from 225 for 8 to 225 for 12, ive gone up only 10 pounds maybe on the bench which seems low
I want to watch the video but had to leave cuz of the wind… cmon man
Igor generally I really like your videosgood balance of credible information and entertainment, your not trying to waste too much of my time with bad humor, personal details and generally ‘vloggy’ detailsdon’t change this. However, I think this video is a disservice to many trainees and the actual problem that many trainees ‘spin their wheels’, stall, get frustrated and give up. Specifically, ‘playing’ with techniques instead of sticking to basics framed with realistic expectations. Overload should be as objective and simple as possible and tracking should be stressed not technique1. Load/Intensity; 2. Volume; 3. Reps and 4. Form; 5. Set Recovery/Order. Objective tracking is the keyPartials, SuperSets, Forced Reps, Spotters, ill timed Eccentrics and Time Under Tension are not going to get you there and just confuse and frustrate trainees.
Hey all!
You can even considering reading my article on “Progressive Overload” and how it can be the pathway for muscle growth.
https://www.fitnesshn.com/progressive-overload-principle-pathway-to-muscle-growth/
I love your videos.
You explains much better than the trainers in the gym.
forget about all this bro science crap, just go and lift heavy shit&eat big thats all you really need!
Very insightful. Would you say that increasing the frequency of training certain muscle groups also adds to progressive overload? I’m asking from the logic that a lot of full-body workouts, employ relatively high frequency, but very little volume per muscle group. But to me, it seems that increasing frequency while keeping volume and weight the same, will only eat away at your recovery capability instead of ‘asking more of your muscles’.
Straight to the point! Awesome video! I wish there were more videos like this.
Is that cross fit techno thing a full video? Lmao, I would love to see that.
@vitruvianphysique do my protein products clear Australian customs?
what supplements do i need for bulking i am 83 kilos i want to be 90 kg and my body wont grow that much i mean in shape the muscles are the same i took creatine but should i take mass gainer or just protein and a good diet and thats it and can u please tell me how to change my workout from time to time because i never change it i want to but i dunno how? waiting your reply:D
Omar, want to make a video on deciding how many warm-up sets you should include before attempting a new one rep max?
Due learn some fucking science, shit ton of bro science have u ever read an basic exercise science book!! U seriously need it!
take SARMS and iGF… gains city (I’m serious) it’s like roids
Omg that cross fit montage…I spit out my drink…thanks…
Question, do you rest when you do your drop sets? or just kept on doing it as you countdown?
See you’re freeing the nipple. very difficult to watch with an erection.
Wouldn’t you count the Deadlift sets and the Squat sets together in figuring out total volume? 5 sets of back squats + 5 sets of Deadlift + 5 sets of heavy GHR = 15 sets for Deadlift volume? and 5 sets of back squats + 5 sets of Deadlift + 5 sets of heavy lunges = 15 sets for back squat? or are the prime movers used really different enough? I mean I don’t think I’d count a front squat as part of my deadlift volume, but I might count my deadlift as part of my leg volume with the front squat. Have I got it wrong?
Thank you for the explanation also what is the drone that you used in beginning shots???
Thank You, having been very critical of the last video I watched. This video was more concise and I actually picked up a few good tips along the way. Like I’m off to take my creatine now before the workout, and I will do drop-sets today, and I will have a go at the reverse pyramid on my next session in 2 or 3 days time.
I’ve been watching all your videos for about a year but your calves are too small for me to subscribe sorry.
How do you like MyPre compared to other pre workouts you have tried?
3*8or 4*8on all lifts 5-10 increase every week or two, whatever you can do and feel comfortable with.Lift on brothers.
I love watching juggernaut training systems because I know I will get well educated and methodical researched information; and this video by Chad is no exception. However, I feel that the background music was distracting, no need to have background music playing while dispensing quality information…. that is like trying to dispense information about calculus to novices via video while playing background music, kind of absurd… just my rant-observation, keep producing high quality educational weightlifting videos.
I just want more muscle so I can eat more calories and never be fat NEVER ERRRDE
If you want to slim down, it is best to search Custokebon Secrets on the google search engine. They will make it easier to get the body you should have.
I bought the e-book, and got an email that it was confirmed.
However my card is not open for transactions abroad, (I’m from Europe) does anyone know if the purchase still will gothrough?
Who’s the female powerlifter at 8:40, 6:33 and 4:42?
ANYONE?
whats the name of the song in the end, sounds realy motivating for working out, btw anybody knows any good songs like that one for working out?
Interesting that you did not mention “age” as a factor in the MRV. Probably just forgot it, but makes me curious if you view age as a limiting factor or not. As I have crested 50 I feel like I can continue getting stronger. I know my body doesn’t seem to heal from injury as quickly as when I was young but I am not sure about recovery and growth.
I bench 80kg at the moment. I can push out 6 reps per set for 5 sets. My plan is to keep trying until I can do 8 or 10 reps per set then up the weight to 90kg for 6 reps per set.
Great video as always! And fuck me it looks freaking awesome to live there!!
Im starting to see a lot of channels over complicate the principles of working out. This was short and concise. Thanks!
what if i stuck with same weights for same reps for a while what can i do??
Nobody does this kind of succinct description of the actual nuts and bolts of programming and variables better than JTS… at least none that I’ve found, and I’ve been looking! Definitely going to buy the book(s); I just wish there were hardcopies!
Can you do a rep without opening your mouth like a fucking bowhead whale.. You look So0O stupid.. Contend is good.
The workout I’ve been doing seems alright but I feel like its too much reps.
I’m 185-188Cm
63.5 KG
And my arms and legs both measure 91 cm
I’m weak as shit so just a heads up
I apply the same training across the board but with different weights
for legs I do
90lbs 12 reps
110 lbs11 reps
140 lbs 10 reps
170lb 9 reps
200lb 8 reps
then I do
170lb 12 reps
200lb 10 reps
220 8 reps
your skin looks great man, can u do a vid on your results???
Why exactly are we working with set rep ranges depending on cycle? Wouldn’t lets say sets of 3 work just as well for hypertrophy if the volume is the same? Is it a fatigue issue?
When you do your lifting face showing teeth you look like dave franco
On the subject of the sort of movements to include within the 15-30 disruptive sets for hypertrophy programs, are their movements that you would consider to be disruptive enough to include into the MRV that however should not be counted the same? I ask as I’m currently programming myself an upper-lower rotation that would have me doing 24 sets between Deadlift and Squat variations per week however have also included a reasonably loaded third movement (12 sets per week as well) but not on the same level as Squats and Deads in terms of load or total muscle activation, which in this case they are heavy Row Variations. All of these would be carried out between 3 session if that makes any difference to your answer
15-30 sets per seems like too much for hypertrophy for SBD individually
How long should each cycle be? Total noob at programming here I’ve been doing just random stuff for a while but want to really hone down on a more specific program.
so how long do we have to keep muscles in tension per rep? 6 sec isnt that realistic i guess, would 3sec work?
Would you say that pyramid sets (increasing weight every sets and reducing the reps) is the best method to progressively overload the muscle?
Please answer lol
In dırected work we count the main lifts sets per week too.Right?For example ı am using high bar squat in hypertrophy macrocycle.And my directed work is for improving my high bar squat.Then ı should count my high bar squat sets per week in that 15-30 sets directed work.Right?
This is one of the MOST informative videos I’ve ever seen. Definitely everyone should read your book. I’m sure it have many valuable info. Thanks and keep up the good work!
XDD just laughed my ass off by bad “bad form” crossfit reference hahah. Get my upvote!
Probably the most important information about training. This is why your channel is the best!
Quite well-spoken for someone who won’t stop tugging at his shirt. Distracting.
My 60 to 75% is about 185kg. So like what would be my minimum to maximum sets for hyperthropy and strength. Should I stick to your numbers?
your channel has helped me so much. thanks for actually giving information instead of selling people on lies
Never heard such a detailed, condensed breakdown of both strength and hypertrophy training that covers pretty much all aspects, brilliant!
When the video is getting ready/ commercial
As soon as I click it I think
“What’s crackin guys “
��
This dude has helped me so much I feel bad for using free content
Is specificity important in fitness? Find out in one of my videos! ✌️
this dude keeps talking about lifting and shit but he seems really small imo. Im wayy buffer/stronger and ive been lifting for alot less years than him
Somehow it was really fucking funny to me that you kept pulling your shirt down hehehehehehehe XD
Ik this is a old video chad, but I’m wondering what should people do if they are doing both Olympic lifts and powerlifts with regards to how many sets/wk. Since, oly lifts are a little bit of everything, what category would they be in?
these videos are a great addition to the book, thanks so much!
So am I supposed to apply this to main lifts only or assistance exercises as well? And if so, how would I go about doing that, a template of it would be very useful
QUESTION: How can I get stronger without putting on size? I’ve been progressing fine up until 4 months ago on high bar squats. I tried doing volume work, pause squats, adding a second (speed) day and also doing low volume with increased intensity but my numbers aren’t going up as they should. The only thing I didn’t try is programs such as the wendler and smolov. Any help would be appreciated.
I’m 5’5 and 136lbs.
High bar squat 1 rep max 255lbs
Deadlift 2 reps 365lbs
Bench 1 rep max185lbs
I have a video of me doing deads & squats if you would like to see my form or whatever.
Thank You!
Hey all!
You can even considering reading my article on “Progressive Overload” and how it can be the pathway for muscle growth.
https://www.fitnesshn.com/progressive-overload-principle-pathway-to-muscle-growth/
I’ve always liked using rep increases for progressive overload as well. What works for me is sticking with a 5RM until I’m doing it for 8-10 reps. Then I’ll add 25lbs and restart the process.
I watch this Video OVER and OVER again!!!! I Love It!:D Thank you so much
Can MRV be muscle specific? I.e. Does the back need more stimuli than the chest to reach the same level of fatigue? Legs more than arms etc…
Maye Chad should read The Renaissance Diet, and apply the principles
Hi, question about the 15-30 sets during the hypertrophy block. For squats for example would you count the sets for deadlift and the variations for deadlift or just squat and squat variations?
Because aren’t deadlifts disruptive to squats?
Damn that’s a lot of volume. I might need to rethink my hypertrophy programming.
If I have to see Max the meathead one more time I swear to God….
So you are trying to adapt to something, to brutalize your body even more. It sounds like something sensible human being would like to do.:-D
Hey Chad, in the Hypertrophy scenario, you mention that for advanced lifters who have much more weight on the bar, they are most likely not going to have to complete as many sets to reach their MRV in respect to a beginner lifter who is using significantly lighter weight. However, wouldn’t this be relative to that individual and their strength? i.e. If the beginner lifter has a 200# squat and is sets @140, and the elite lifter who has a 500# squat is doing sets at 350#, wouldn’t they both warrant the same MRV since they are both doing sets at 70% of their 1RM? The stress/stimulus is equal in magnitude in respect to their overall strength? Just wondering if you could clarify.
Keep up the great work Jugg.
Good video, but background music drowns out what is said… and please give Chad a bigger t-shirt, is self consciousness is evident through his constant tugging of his tshirt off his belly
How often would you have lifters at 95-100% of the current 1RM?
increase weight every week until your form sucks and move forward when the form is good
Very good, understandable explanation of progressive overload! A lot of people can’t explain it this well.
so, should I do one month hypertrophy, then one month strength, next peaking and a deload? Or should I do a week-phase?
Excellent. Simple, quick and straight to the point. Wish all of YouTube was like this.
Subscribed immediately after that crossfit jab. It made me laugh out loud
Great video.. But how do i figure out if im training too much or to little?. I wan’t to figure out my recovery time
I’ve never gelled with someone’s words so much. It’s like this whole time I’ve been peanut butter and I finally found my jelly. After 8 years of powerlifting on my own, doing my own research, what you said in this video was what I learned from those years. I’m glad I finally stumbled upon this channel. Looking forward to watching more videos!!
Excellent content easy n simple understanding Top shelf advice
Hi, do Pendlay rows qualify to be included in the set count during the hypertrophy phase as an exercise for the deadlift?
You guys have probably answered this question before. But, as a newbie to weightlifting and as someone who doesn’t have a lot of resources to spend on trainers and training programs (I do have access to a CrossFit Box tho), I’m stuck programming myself. My biggest struggle is knowing how long to set up training cycles with hypertrophy, strength, and peaking in mind. How long do you guys recommend planning your cycles? Is it weeks? Months? Do you spend say 2-3 months on hypertrophy and then 2-3 months on strength? Or do you do a week on hypertrophy followed by a week on strength? Right now I’m following that method where I work on hypertrophy for a week or two then plan in some strength blocks…. But I feel like it’s not very effective:p
To progressive overload you got to do more then one exercise.
hey, ive looked online for that chart your gym has and couldnt find it anywhere (maybe i just wasnt using the right key words) i was wondering if you knew the website their from or whether guys from your gym made them? thanks (:
Great job explaining progressive overload it was so easy to follow. Plus you’re not boring that helps too LOL.
So should you be adding like 5 pounds to the bar every time you do an exercises or maybe just 1 rep
perfect….concise and to the point. some guys would drag 20mins out of that video with a bunch of science terms no one who doesn’t know what progressive overload would care about. Thanks
I appreciate the tips but hate how a lot of these fitness youtubers have pretentious and unnecessary segments of literal and proverbial flexing with annoying obnoxious music. We get it, you’re cool and fit
this is very interesting but can u show me a guide to follow using all this u jus mentioned to gain some strength on my lifts?
Minimum effective does has a place in team sports setting where fatigue management and on field performance is more important than what you can bench or squat.
Great application of theory to practice. Can you lose the music though? I know you want to make an impact, but the science is plenty enough for that. Many thanks.
so for chest volume… do dips and straight bar dips count then?. what about diamond pushups? (assuming they are weighted for the 8-12 range)? and the tricep extensions?. are they affecting chest?.. this shit can kinda get confusing.
what about if you want 12-20 sets for triceps?. how do pushups or benches or dips affect that number?
thank you again Chad, always a pleasure listening to your knowledge ����������
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Chad, I love the content you post! You kind of argued against “minimal effective dose” (MED) early in this video and made an argument for Maximum Recoverable Volume. Why is it that these have to be mutually exclusive? I tend to think of them as synonyms. There is a point of diminishing return when it comes to training. The diminishing return being an inability to recover. So, MRV is getting the maximal stimulus possible to still recover adequately. MED is the minimum amount of stress to still achieve the desired stimulus. Both are aiming toward an optimal amount of stimulus without going overboard. Perhaps I’ve misunderstood. Would love to hear your thoughts.
Actully new studies show that a “normal” speed gives more size and strength since the normal speed allows highter weights. They let 2 test groups do these and measured the real world results
how often should you retest your 1RM on any given lift to know the poundages to use for the percentages recommended?
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Great quality change in Australia, you still using the Sony6300??
On hypertrophy block should I start with my mrv and decrease sets and up the weigth
Or
Start at lower amount of sets and of increase sets To mrv then at the end of hypertrophy block lower sets and start my strength block?
This vid was really informative and I learned some new things. Question for you: I do a 2 week split. For week 1, I train back and associated muscles 3 days a week then chest and associated muscles for the other 3 days with 1 day where I don’t train anything. Then for week 2, I just train legs 3 days a week. It’s my hope that I can continue working out steadily but give each body part 1 full week of recovery without taking a full week off.
What are your thoughts? What kind of intensity do you think I should go for if I’m doing every body part 3 days a week with 1 full week off? Thanks for making this video, consider me subscribed:)
My question when you mention you’re squatting 485575 for the hypertrophy phase and that you wouldn’t do as many sets as somebody squatting 200-225 for their hypertrophy phase is: Wouldn’t the weight be relevant to the lifters strength? 200-225 for them could be the same as 485-575 for you? love your channel and I’ve learnt a lot, just have a question thats all!
Thank you for the knowledge. I have recently started programming my strength cycles and this information is very helpful.
Hey bro I may be a little late but I just subbed lemme get that 70% off tho! ����������
Thank you so much for this video man, I’ve been so mind fucked over this progressive overload shit because I always thought it was about increasing the weight but what you just said right now makes so much more sense
Has anyone used the Custokebon Secrets to lost crazy amounts of weight? Simply do a google search. On there you will discover a great guidelines about how exactly you can lost tons of weight. Why don’t you give it a shot? maybe it can work for you too.
How do you know if you are training hard enough (or not hard enough)?
I love those frickin’ shirts that these dudes wear.
Unfortunately, I am a twiglet so it looks insanely dumb me wearing them.
If I got a bit bigger, I would look like a weak guy who thinks he is a beast lol
in 4 years Omar, I will buy one =P
I think of noob gain as “returning to normal”. Given our sedentary lifestyle most of us are actually also far away from the “standard healthy human” because we have not the proper muscle and athleticism that are needed to survive in pre-society wild. So when you’re first going to gym, it’s more or less your body returning to its “normal” state. Once that state is already achieved though, to pile on more and more mass would require more and more efforts as the human body wasn’t meant to get that huge (would need more food which is against evolutionary benefits in pre-society world). Past a certain noob phase you’re literally working against nature to get more huge and that’s why it’s hard.
anyone else go kaioken x10 when lifting I used to do that but got tired too fast so now I go x2
Omar, this provocative essay in T-nation essentially claims that, contrary to popular belief and conventional wisdom, progressive overload is not needed to continually build muscle. All that’s needed is to go to failure over and over again, irrespective of rep range, from session to session (assuming adequate nutrition of course). Since size does not equal strength, the hypothesis is not entirely implausible. What are your thoughts?
The Single Best Muscle Building Method
The New Science of Training to Failure
https://www.t-nation.com/training/single-best-muscle-building-method
60 fps training footage is the best thing in the fkin world, thumbs up m8!
You look good but you still have quite a few pounds of fat to lose. You don’t look fit.
I like to open ur videos in the background just listen and study, it’s an amazing combination
I have been lifting for over 7 years and been following nearly every fitness you tuber for at least 3-4 years..and I am buying the books. You can never not stop learning.:) with that said..i better learn a few new things omar 😉
Can someone help me… do I increase weight on every exercise or what? I started working out push leg pull split…on push i do bench press, db incline press, db flyes, shoulder press, lateral raises, skullcrusher and tricep extension
Preach! I’ve been trying to hit my 1-rep max every workout and really stalled because of this. Lately, stepped back and did 5×8 at 80% weight. After several weeks, I hit a new 1-rep max!
Why do programs like StrongLifts 5×5 suggest that when you plateau and can’t add any weight doing 5 sets of 5 reps, you DROP the volume down to a 3×5 and that makes you progress again?
So lowering volume can sometimes be beneficial I guess?
I progressively overloaded my deadlift and got an hernia. Part of the game.
Watching you is great man because you seem to actually care about us. You always take into account what’s best for us! Appreciate your hard work man!
Hey guys, it’s everyone’s favorite natural bodybuilder, American Gladiator, and motivational speaker Mike O’ Tren. Stopping by to give some REAL insight into obtaining Size and Strength.
All you have to do is: 1.) Eat Clen
2.) Tren Hard (my personal favorite)
3.) Test your limits
4.) Dbolish your goals
5.) Anavar give up
In order to maximize natural body building potential, like me, you must follow these principles.
Mike O’Tren out.
Wtf you serious. you could of just said you were selling a program. Not a good video at all. ��������
Thanks so much for the free content! Also do you still have this hat for sell?
I’ve been lifting for 3 months so sorry if this is noob thing to ask. You mention in several videos an importance in not training to failure, however progressive overload and hitting a max sounds like advocating going to failure. Is there a way to combine these theories for the general public?
I would like to know how many sets/week should I do if I wanna train in the high rep range(15+)and how long should the Phase
of that rep range last?
“The fastest way to gain muscle” lmao what the fuck are you talking about u amateur, it is the ONLY way to gain muscle. Go do some research first
Omar I always enjoy your videos as well as the comments you leave for your subscribers, You will definitely get everything you deserve. Stay humble and keep training hard, much respect bud.
BOOOOOM. Every video on youtube about working out just became useless. This is everything you need to know.
Setup a preorder kickstarter for hard copy books for those not fan of E-books. When u get enough money and preorders you can make em.
Omar I was wondering if you will be releasing a paper version of your book later. I pre ordered the ebook version can’t wait to get it
I teach junior high school fitness and this is a perfect teaching tool. Thanks
What is the best product or brand to lost crazy amounts of weight? I read a lot of great opinions on the net about how Custokebon Secrets can help you lost lots of fat. Has anyone tried using this popular lose weight diet plan?
what if i stuck with same weights for same reps for a while what can i do??
Great video. I recently just kind of overcame my strength stall out focusing on reps instead of weight. For the longest time I was progressing GREAT in the 1-5 rep range then all of a sudden all my lifts just stalled out. I backed the weights down, started working in the 7 8 9 sometimes 10+ rep range and started progressing again.
Omar I’m 36 years old aim trying better and better on my lifting I get stuck on same help please look my intagram please
what i don’t get is at what point to you stop adding weight to your lifts
I dont usually buy peoples stuff, but Omar, I gotta say man.. You explain things in your video that makes it so easy to understand, I really hope the books are just like that.
Just got done pre-ordering and am excited about it.
How should I periodise it? A block of hypertrophy separated from all other cycles?
you can illustrate that by looking at the physical term of “work”. in order to progess, you have to work more. and considering W = F * s in order to increase W, you either have to put more force in it, meaning you have to increase the weight, or you have to increase the way along that force, which you can do by more repititions.
I’ll make this short and sweet. Basically he is saying, get in the gym and f’kin lift!
This is a great video, thank you. My results started to slow lately so for the past few weeks I switched it up and now aim to get more reps/sets instead of adding weight too soon. Looks like It was the right idea.
Omar! I understand what you’re saying how size and strength are interlocked, however as a teen soccer player I currently want to stall mass gains for at least a year after making some nice gains. Can I still get stronger and thus create more force with the same muscle mass? If so how?
Are front squats just as good of a main leg movement for legs as back squats? because they feel much more natural for me
Damn I was so excited to hear about the books. But then I clicked on the link and saw it was an E-book. I hate E-books. Owning a physical copy is so much more appealing to me
6 4 2 4 6 bench reps for strength do your double max and for 4’s -10 pounds of that and for 6’s minus 20 for that so 200×6 210×4 220×2 210×4 200×6 it hit all sets perfect go up 5 pounds next week
I train like 5×5 now on bench, squat and deadlift. So instead of increasing the weight when im able to do like 300lbs 5×5 on squat, I can try to do 6-7 set of 5 on 300lbs? And then increase the weight to like 310lbs and try to work up to 5×5 again on that new weight?
Speaker of progressive overload I just ordered the shirt last week!
Hi there, have you thought about this kind of diet plan known as the Custokebon Secrets? My cousin says it helps people lost crazy amounts of weight. Is that possible? I also noticed a lot of excellent review about this diet plan. Thoughts?
@VitruvianPhysique, your coaching link in the desc is broken because of the capital C. Just thought you would want to know…
Explain the shit to us without distractions no one gives a fuck about your daily shit, skip the bullshit scenes and teach us the essesials gooood fucking damit
How long (weeks/months) is recommended for each phase? I was a high level athlete in college 10 years ago and am still quite a bit more naturally gifted than the average person, but would consider myself to be a novice in terms of strength training. I am tall and skinny and want to get bigger and stronger.
Is Custokebon Secrets helpful to lost tons of weight? I’ve learn a lot of good stuff about Custokebon Secrets (do a google search).
Anyone else bothered by the rogue nipple that keeps showing?
no homo
This but with a rhinocerus a hippopotamus,an elephant or a sauropod.
@OmairIsuf i wanted to ask you on this subject. How properly to do the progressive overload.
Should i overload weekly a specific weight like for bench press 1-2kg more or less and up reps if i could or do i train with 75% RM for 4 weeks and than add 1-2kg and do all next month with this weight and repeat it for next and all other months?
What should be the pace i need to follow to have this hypertrophy by progressive overloading?
Does Custokebon Secrets really work? I notice many people keep on speaking about Custokebon Secrets. But Im uncertain if it’s good enough to lost lots of fat.
If i keep overloading every week does that mean im also building muscle?
Hi just informing you i have linked/embeded back your video on my website
https://pinoyathletics.info/real-story-milo-progressive-training/
So for Hypertrophy, if I do let’s say: Squat 5x6reps, front squat 3x8reps on the first day (total of 8 sets) does this mean I have to do 7 other sets during the week for squat? OR it’s a total of all Bench/squat/deadlift for 15-30 sets a week?
(sorry if I don’t understand, english is not my native language) Thanks
Might be a dumb question but Im just starting to really get into fitness and lifting & this channel is a big reason!! Can somebody tell me why he flexes after his set? Is it just to show us his mad gains or is it an actual part of the workout?
Absolutely dig your videos Omar. I’ve learned a lot from them. Nice to see you young fellas doing big things! Good luck with the e-books. Keep up with the solid content brosef!
download nsuns, it automatically tracks and progressively adds weight to your sets.
Is this a joke you spent like 35 second explaining what I’m here for lol never take advice from a guy your bigger then
You’re doing weight lifting… you’re moving the bar from point a to point b… Bodybuilding is about contracting the muscles… You have no idea how to be a bodybuilder!!
This is why I go for 20 rep PR’s on squats once a week, then have a heavy day. On the 20 rep max….Just add 5 pounds per week. Put about 50 pounds on my squat doing this.
As for that the training must get harder over time, if you are a beginner /intermediate who can increase the weight on a given exercise maybe each week or every other week, is this the “best” thing you can do then to progress and overload? Does increasing weight > sets > reps apply?
Thanks for that video!
Isn’t this guy kinda “small” to be guaranteeing BIG gains?! Sorry but I’d take getting rich advice from a millionare, not a bum.
So, how often should i increase my load? This question remains unanswered for me
Needs more attention then it has good info I kind of want to do this now…think im gonna go buy a bull
new sub i subbed after the fullbody video vs split. fullbody is def the way to go!!
Awsome video. I’m going to try the progression modal you suggested next workout. I’ve been going to failure on each and every set. it’s been working great but I think it’s caught up to me now. Nice shoes btw��
Very good, finally understood.
I used to watch these fitness YouTubers who explained this way to hard and i found this video, thanks!
Hi,
I have a 2 questions..
1. how do you calculate your daily maintenance calories if i want to start cut and loss fat? i know there is a lot of online calculators but i would love to get more information or maybe understand the calculation process with the right way to calculate without using online tools..
2. for a cutting and losing fat plan did the macro ( protein, carb, fat ) splits as you did for yourself in this video:
https://www.youtube.com/watch?v=LMUa0VVu4ps&t=1154s
can work the same for a woman? or it need to be different because i dont know, woman need more fat or less protein or something else?
Thank you for the awesome videos and the knowledge that you provide
How do I do progressive overload with a 3 day full body routine?