I usually always warmup with 12/8/6/and then 5's until I get to my working weight for main movements and 10/8/6/ and then get into my work sets for accessory movements. No injuries is the goal at this point.
I maxed out the other day. Bar, 135x10, 185x5, 225x3, 275x3, 295x1, 325x1, 340 (almost got it!). Did I had myself out on the warm-up? FYI I've done 343 in the past year but weighed 25 pounds heavier!
Thanks Andy for the video. Given the weights used in the example, I take it this is intended for late novice/intermediate? So, if I'm still on LP, but towards the end (330x5x3 on squats), I could use this? I've been following the general warm-up Rx in SS, which follows more of a 5, 4, 3, 2, 1 warm up. So my warm up has been looking like:45x5x2135x5185x4225x3275x2305x1330x5x3 It's been working fine like that so I won't fix it if it ain't broken, but if doing singles would save a little gas, I'd like that too.
Thanks, Andy. I recently switched from basically your "too much" example to your "too little" example. I'll adjust to your rec on squats today. Do you think there is value in doing doubles higher than you are recommending? Maybe it's just a psych for me, but I always feel like I need to at least practice resetting between reps with something within 40# of my workset.
As long as you don't tire yourself out. This will depend some on what you are working up to. A set of 2 within 40 lbs of a 5RM is no big deal. A set of 2 within 40 lbs of an attempted 1RM is probably going to gas you.
Nice content! A question though. Bill Starrs HLM usually works with ascending sets 4x5 to a top set of five. Is that too much volume to get to the workset? Keep up the good work Andy!
Instincts / Intuition. Monitoring performance. Monitoring prior training history of the client. Hard to give solid "rules" to follow as each individual is different, programs create different levels of fatigue, and even the same individual following the same program might respond differently one year to the next based on a wide variety of factors so it's really a moving target. In the gym it's easy. I just watch people and watch their numbers and when I / we feel that fatigue is ramping up too high we either deload or make adjustments.
@@andybaker2413 thanks for taking the time to reply! I really enjoyed practical programming 3rd edition and didn't see much discussion on deloads so I thought I would ask. It seems like performance is likely the best indicator. Would you watch for a sharp drop off in performance or something more subtle like missing reps on volume / heavy day? Obviously talking with the client about how they feel and stress is a big part but just based on performance, what are some good things to look for?
@@AberrantArt Ideally we take the deload before we start missing reps in training. Once we get someone overtrained it's much harder to fix. Also, missed reps doesn't necessarily mean someone is over-trainined....although it might. They might also be under-stimulated, under-fed, under-slept, poorly programmed, mentally distracted, etc, etc. So need to look at big picture. Perhaps a deload is in order, perhaps we just need to fix some stuff. You kinda know if you look at previous weeks/months of programming though. If he's been going hard and heavy with good amount of volume for several months and making good progress and then performance starts to taper off.....yeah, probably deload.
@@andybaker2413 awesome. Thanks again for the reply. I have heard many people use preemptive deloads to avoid over training, often every 3 to 6 weeks in general. I can see the benefit of this but I also think it might be a small amount of wasted time if it's not needed or even worse a set back if it's too aggressive and leads to detraining. Thanks for sharing your thoughts / knowledge.
Why do you think its ok to squat deadlift bench multiple times a week? To me it doesn't make sense being you aren't giving ur musles enough time to recover ...i just don't understand. Deadlift more than once a week and your lower back will be in pieces
Thank you, Thank you, Thank you for making this video
Great tips, glad to see you filling out this channel.
Needed to review this again. Many thanks!
Still an applicable video... thanks Andy! Time to "single up." 👍🏼🇺🇲💪🏽
I usually always warmup with 12/8/6/and then 5's until I get to my working weight for main movements and 10/8/6/ and then get into my work sets for accessory movements. No injuries is the goal at this point.
Good info, very practical. Thanks for the video.
That first example of TOO MUCH warmup was literally me in my 20's. Even the weight was exactly what I was using. I wish I knew this 30 years ago!
Thank you for the video. Just what I needed. U got a sub.
Valuable info. Thanks!
Great stuff thank you.
Thank you
Is that 5 sets or 5 reps .... just so I'm clear
I maxed out the other day. Bar, 135x10, 185x5, 225x3, 275x3, 295x1, 325x1, 340 (almost got it!). Did I had myself out on the warm-up? FYI I've done 343 in the past year but weighed 25 pounds heavier!
Are warm ups for beginner lifters over 70 any different? Or is it appropriate to do ramping sets of 5 to get to their working weight?
Ramping sets of 5 are fine, especially on Squats. Just don't wear yourself out on the way up
You are GREAT!
You got SUBSCRIBER. 😎😎
I am doing better than I thought. I am in that range of progression.
Thanks Andy for the video. Given the weights used in the example, I take it this is intended for late novice/intermediate? So, if I'm still on LP, but towards the end (330x5x3 on squats), I could use this? I've been following the general warm-up Rx in SS, which follows more of a 5, 4, 3, 2, 1 warm up. So my warm up has been looking like:45x5x2135x5185x4225x3275x2305x1330x5x3
It's been working fine like that so I won't fix it if it ain't broken, but if doing singles would save a little gas, I'd like that too.
Thanks, Andy. I recently switched from basically your "too much" example to your "too little" example. I'll adjust to your rec on squats today. Do you think there is value in doing doubles higher than you are recommending? Maybe it's just a psych for me, but I always feel like I need to at least practice resetting between reps with something within 40# of my workset.
As long as you don't tire yourself out. This will depend some on what you are working up to. A set of 2 within 40 lbs of a 5RM is no big deal. A set of 2 within 40 lbs of an attempted 1RM is probably going to gas you.
Nice content! A question though. Bill Starrs HLM usually works with ascending sets 4x5 to a top set of five. Is that too much volume to get to the workset?
Keep up the good work Andy!
How do you incorporate deloads and how do you know when a deload is needed / useful?
Instincts / Intuition. Monitoring performance. Monitoring prior training history of the client. Hard to give solid "rules" to follow as each individual is different, programs create different levels of fatigue, and even the same individual following the same program might respond differently one year to the next based on a wide variety of factors so it's really a moving target. In the gym it's easy. I just watch people and watch their numbers and when I / we feel that fatigue is ramping up too high we either deload or make adjustments.
@@andybaker2413 thanks for taking the time to reply! I really enjoyed practical programming 3rd edition and didn't see much discussion on deloads so I thought I would ask.
It seems like performance is likely the best indicator.
Would you watch for a sharp drop off in performance or something more subtle like missing reps on volume / heavy day?
Obviously talking with the client about how they feel and stress is a big part but just based on performance, what are some good things to look for?
@@AberrantArt Ideally we take the deload before we start missing reps in training. Once we get someone overtrained it's much harder to fix. Also, missed reps doesn't necessarily mean someone is over-trainined....although it might. They might also be under-stimulated, under-fed, under-slept, poorly programmed, mentally distracted, etc, etc. So need to look at big picture. Perhaps a deload is in order, perhaps we just need to fix some stuff. You kinda know if you look at previous weeks/months of programming though. If he's been going hard and heavy with good amount of volume for several months and making good progress and then performance starts to taper off.....yeah, probably deload.
@@andybaker2413 awesome. Thanks again for the reply. I have heard many people use preemptive deloads to avoid over training, often every 3 to 6 weeks in general. I can see the benefit of this but I also think it might be a small amount of wasted time if it's not needed or even worse a set back if it's too aggressive and leads to detraining. Thanks for sharing your thoughts / knowledge.
405 x 5 warm up?....I am on the wrong channel...apparently!
Yeah, not bad. Thanks.
dat audio sync tho
Why do you think its ok to squat deadlift bench multiple times a week? To me it doesn't make sense being you aren't giving ur musles enough time to recover ...i just don't understand. Deadlift more than once a week and your lower back will be in pieces
Just use % for gods sake. No one outside US use pounds... lol
Empty bar x 5-10 (1-2 sets or until loose)
~35%x5
~55%x3
~65%x1 (skippable depending on feel)
~75%x1
~85%x1
~95%x1
@@Brando-_-440 thank you much appreciated
35% 5reps or 5 sets that can't be sets surely