Off-Season Programming To Increase Strength & Size (this is actually something you haven't heard of)
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- čas přidán 5. 08. 2024
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Brendan@prime-strength.com
0:00 Energy systems & it's effects on strength/size
3:29 My programming to accomplish this
5:03 Blood flow & anabolism
6:36 Heavy training during energy phases
#bodybuilding #lifting #nutrition #powerbuilding #powerlifting #training #benchpress #training #hypertrophy #usapl #uspa #aesthetic #strength #science #mindset - Sport
Tomorrow I’ll be posting the half Q&A from last week however all of our group coaching members have access to the full Q&A on the website right now!
If you sent in questions last week I’ll be filming a new Q&A tomorrow! Leave any other new questions down below!!
I’ll also be posting the other 2 videos in this mini series next week and the week after! Let me know if you liked this video style in a separate comment!
Dude, we love all forms of your content. Good video, thanks
Thank You Brendan! Great video Sir 😊💪
Great video Brendan
Love all your videos man. Still surprised your channel doesn’t have a bigger following. Thanks for keeping on that grind and free information.
Thanks for the great information!
Love these types of videos
Awesome video bro! Thanks
Brendan this is so simple and so genius bro… always thought pump was overrated until you reminded me of recovery and nutrients from blood flow and now I’m like duh. Always dropping the nuance we need. 🦣
Absolutely love the information and scientific methodology you take to training! Definitely stimulating to my mind and I love it! Keep up the great work at giving us viewers science based training content!
Brendan you are a beast using light weights for supersets is like my max set for 5
Awesome content.
Supersets are amazing. When i do supersets after a certain point both exercises get stronger, especially in the 5 set range. I feel like the increased energy demand triggers a stronger adrenaline response letting me remove some of the nervous system limitations. Doing this i did get a weird tenderness in my underarm kind of around where the pec meets the shoulder, but it went away after a couple of fasts and has yet to come back years later.
Next goal is to reach supersets that ascend past supersets, or you could just call them superset 2.
Cant wait for you adding 2 off season Blocks prior to the group coaching programs 😅
Just finish your powerbuilding 2021 series, While waiting for you to upload man, We want long ass videos like this 🔥
Very informative. Thank you so much!
You’re welcome brother 🤙🏼
Great!
Quality content
great video ! thank you !
it's very interesting to see considering your first meal is pretty late during the day.
It’s very easy to do! Your body adapts. Just had my first meal today at 6pm and trained before
Cool video
These types of videos are great- very informative! Can you also build increased capilarization using highly demanding cardio like HIIT?
Thank you! Yes you can however I find it more taxing and time consuming so I opt for this however if you have the time and recovery is in check it can work!
Man, I’ve been thinking a lot about mushrooms after your last video. But the issue is that it’s illegal in my country. Also yesterday came out with an idea to go to Europe in couple months and especially to Amsterdam, when all this stuff is legal. The stuff that happened a month ago, it’s better yeah, but it still messes with my mind, a little too much and also a lot of old stuff as well. Do you plan to do more discussions on that topic in future ?
During every meditation session it almost feels like I’m meditating in murky waters while trying to fight a white shark
Started 5 sets of 10 with 3 minutes rest at 50% of my maxes and now its 1 minute rest and all supersetted with other muscles.
What is your grip width relative to the rings on the bar for the OHP?
Blood flow to muscles seems to make sense. I wonder if a light/ medium intensity of maybe 15-20min of cardio after a workout would improve that and make a difference?
Yes I think it does but I usually opt for 10 minutes. Helps flush the free radicals too. Blood doesn’t circulate the way people believe in a fast linear sense and ensuring blood is always being pushed is key. The main reason diabetics lose their limbs is because of blood pooling due to high inflammation and glucose issues. Blood flow is so key for health and growth
🦍
Basically do bodybuilding work
Can I get a program of something like this?
What brand is that lat pulldown low row?
Titan! It’s legit for the price point
This largely resembles to what Brian Alsruhe advocates for years now. But this is more PL-oriented. Am I very off with this?
Im only aware that he’s recommended to bench and row together and have equal strength between them which I actually disagree with. Not sure what else he’s said though but I haven’t heard anyone explain mitochondrial density or capillary density in relation to lifting except Gregg Nuckols. Really the approach isn’t important, you could even do HIIT to achieve this. However this is easiest and most effective. My main point is to draw attention to lifters to realize the various adaptive processes at play making up the large canopy label of “strength”. It’s not as simple as what rep range is best, more like what rep ranges, rest intervals, volume, etc cause from an adaptive response?
Agreed. As i recall, his finishers were something like this, ie supersets for accomplishing assistance work at the same time.
I've been taking this same approach to my training lately, but to be clear, are you advocating training of glycolytic or oxidative systems? I haven't been able to find much conclusive on google, but what I've been able to infer is:
-recruitment of high threshold motor units roughly corresponds with metabolic system used
-1-3 reps would be the best training for type 2x, 5-15 for type 2a, and 20+ for type 1, and those rep ranges roughly correspond with phosphorylation, glycolysis, and oxidate replenishment of ATP
-Low rep sets can be good for type 2 and anaerobic alactic effort, but in rep ranges that recruit lower threshold motor units, you still end up recruiting higher threshold as you approach failure
-lower rep sets still have benefit because they train how quickly you recruit those fibers, thus a greater neuromuscular adaptation
If all of this is correct, do you think it's better to train with multiple varieties of reps in one session or microcycle, or should each system get its own macrocycle? If an athlete was using block periodization, would a hypertrophy phase (assuming it's constructed properly, which is a lot to assume) not already be training their glycolytic metabolism?