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What Your Off-Season SHOULD look Like TO Maximize Results | Common Mistake W/ Powerlifters
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- čas přidán 18. 08. 2018
- My Instagram: / aesthetic_strength
Prime Coaching Inquiries: AestheticStrength@gmail.com
On Instagram I post a ton of informative content on my story & IGTV. Follow if you want more knowledge!
4:15 I totally feel you on “freedom units” 😏
Umar Qattan brooooo I’m still not use to kilos. Like when someone says 275 kilos I have no clue what that represents until I do the math and I can’t do the math in my head quickly 😂
People seem to be afraid of variation for some reason akin to possibly forgetting how to do the comp movement or losing that extra efficient neural quality. The whole point of prep is to dial in that form and optimizing the neural components of strength in that movement, capitalizing on that base you’ve built. I’ve found more success with more variations and light accessories for most of the year with my clients. People need to move more and move differently than what they’re used to. There are reason people who were some sort of field/court athletes are populating the top ranks in powerlifting. You’d be surprised at these guy’s’ backgrounds
Mike Granato dude couldn’t agree more man. I don’t understand the thought process of abusing movement patterns. There’s definitely a time and place for specificity and I have some guys do the comp lifts 3-4 times a week near comp but offseason needs that variation to balance the system. And I also agree the top ranked powerlifters all come from a background that build a solid foundation. And no one says you have to remove the comp lifts entirely, just shift focus.
"Natural side"
i might be overshooting some but i do 5x10 on all my pressing accessories, and that have helped me build a hella lot more strenght and musclemass in my upper body, shoulders, chest and triceps, i do push 3 days a week and 1 of the days are "Variation" atm its closegrip bench, but i do a narrow grip since im in the offseason for the longer ROM as you talk about, my accessories atm are flat db bench, low incline db bench, and db shoulder presses, leaving 1-2 in the tank each set for the accessories, since thats just for stabilization and hypertrophy. main strenght concern is the heavy compounds, highbar squat, bb benchpress and sumo/deficit deadlifts.
Aye man, you've helped me so much with programming and building strength. Keep it up brother!
Jacob Cook thank you bro I will and that makes me stoked to hear! I appreciate you taking the time to tell me! Comments like that really are appreciated because it helps the channel and helps me feel the love. I really do this with the first goal always being to spread good information. Thanks for the comment man
I don’t like this channel anymore. The Brendan I knew was always injured. Now he’s pain free. Unsubbed . Jk
segason6 bro trust me I’m still plenty broken 😂😂😂 however this is the healthiest I’ve been in years. Knock on wood
I liked the video cause you said it!! Always enjoy the content. Thanks
R LU hahahaha it weirdly helps! Thank you bro!
hi, i'm new to working out! i have been watching your videos and it has helped me a lot! but i was wondering, like is there a reason why people don't seem to finish their squats? what i mean is i see a lot of people at gym that stops the moment they get up top with their torso around 1-2 o'clock and their legs at 6 o'clock position, then they drop back down to do the same thing. like why don't they push/thrust their pelvis forward for the glutes and quads contraction and get their torso closer to 12 o'clock? isn't that maximum contraction what we're seeking for in order to get stronger? is there a reason why people don't lock out at the top when doing squats that i don't know of? please let me know, i'm really curious and would like to learn more about lifting weights, thanks!
If I'm a recreational lifter that doesn't go for competitions but still like big numbers, should I just do off-season stuff predominantly?
Adam Yeoh actually no! The strength phases and peaking cycles are needed if you want bigger numbers! Only difference I’d do is I’d always ensure you have full length long training cycles. 12-24 weeks always. 12 for more early intermediates and 24 for more advanced. It’ll allow you a ton of time for building adaptation. With powerlifting clients sometimes you have to rush because of a meet. But those strength and peaking phases are needed just as much to really push the adaptation of getting stronger
Brendan Tietz Thanks for taking the time to give a quality answer man. Can really tell you put a serious effort to answer our questions and it sets your channel apart from other youtubers. Looking forward to more content big guy
A few weeks ago I saw a study on hypertrophy that a set of 3 at RPE 9 had the same hypertrophy than a set of 8 at RPE 9. Why would you use not both at your off season than doing alot of volume??
Mike Leijenaar Yo man i don’t think you watched the full video or the other one detailing my training, I do both. I squat sets of 1-4 reps in higher intensities on our first squat day. Same with other lifts. I’m a proponent of DUP and honestly every video on my page actually shows that. I’d encourage you not to skim. Also studies that short term don’t show anything. Hypertrophy can hardly happen in time spans of 8-12 weeks. A natural can usually aim for 10lbs a year in early years. Novices also get stimulated easily by anything. I’ve seen all of the data comparing equated volume for results in hypertrophy and it’s very skewed and misleading
Not sure if i missed this but what is ur rest time on the heavier lifts and smaller lifts
SoulTaker1003 always as long as needed for maximum performance without getting cold. For me on bench that’s usually 3-4 minutes, squats/deadlifts 4-5 minutes and isolation or accessory work 1-3 minutes. Everyone is different though and work capacity affects this. More reps or load means more adaptation so always rest as long as needed for maximum performance without getting cold. Going too long can cause performance decreases too.
Loved it!
Can you make a video on hiw to fix hip abductor(it sort of feels like cramp) pain while sumo deadlift. Note*.. It only happened recently.
All i do are deficit deadlifts to increase rom. The gains bro all kindz
Leo deficit deads I’m not the biggest fan of however many coaches use them successfully. However I do like them a lot for people who can keep technique tight, however that’s rare especially due to anatomical limitations. But nonetheless that is the right idea here!
Brendan could you make a video on what your bodybuilding split would look like
Pete Haglund I’m going to do an entire powerbuilding series this fall/winter that’s going to be extremely in depth. I know that’s a bit away but bro I promise you this will be huge! Hiring a videographer for it!
Brendan Tietz can’t wait!
How many weeks duration before meet u suggest go off-season,
also how many weeks to prep the specific movement, thx!!
Hey man what’s the intro song bout to add to playlist
If someone does comp.bench,how would larger ROM help in that? I understand that maybe those weaker points get worked that usually done, but is there anything else?
Google Korisnik A few things here bro but the biggest one is, muscle mass. More cross sectional area is directly related to possible neural adaptation. The more muscle you have, the higher strength potential from the new potential neural adaptations driven from the new tissue. You also create an instability stimulus and force active stability within the movement pattern as where comp bench (especially max grip width) promotes structural stability. This leads to many problems down the road with injuries. Larger ROM also improve force production differently from the added stretch reflex that isn’t placed on the supporting muscles as much in a comp bench, this allows the tendons to not only receive health benefits for structural integrity it also helps create explosiveness off the chest. This is a video I’ve been wanting to make actually! It carries over to the bench by increasing the loading potential of the tendons which are what transfer force from the eccentric to concentric. Beyond that it’s a novelty stimulus which can progress strength easily. Imagine getting up to old comp bench PRs on a Larsen press. You’ll easily have a far higher ceiling. Now lastly from an pragmatic stand point, things like arching and heavier loads can really wreck the joints and affect other movement patterns. In the offseason it’s nice to take a break from arching for squats and deadlifts, especially if you train the bench 3 or more times a week. So many benefits man! That’s why I made this video because so few people understand this. In recent times everyone raves about specificity and it’s selling so many people short
Brendan Tietz does the instability stimulus come from-pressing from a larger point to now pressing much lower(looking at the distance passed), I see about explosiveness of the chest in a way you bench much lower now and later on when you get the arch it will feel light IMO(crossed with your answer) because more neuraly adapted muscles will fire.
If we look at it in a squatting way, wouldn't squatting atg be beneficial in off-season looked in this kinda way.
Also, thank you for such a detailed answer! :)
Google Korisnik yes to the squats! That’s why I mentioned the high bar deep squats! I love those for the quads. The quadriceps are the main limiting factor out of the hole and also the weak point for causing a shift onto the hip extensors (tipping back in a squat) so in the offseason training those to get strong is hugely important. That’s how I fixed my squat actually along with front squats. I always did those in the offseason. I use to tip so bad. I’m planning on doing more of them soon once the knee is healthy. And the instability comes from the added ROM, not so much the touch point if I understood that part correctly. Because the shoulder shifts through more rotation (elbow dips passed the midline from side view) and because all of the muscles have to stretch more you get a larger stability requirement and you reach end ranges of motion on those muscles. Muscular strength and stability is ROM dependent. Imagine how strong my pecs are, only powerlifters have pecs that strong mostly, but now put me on the rings stretched out in a “t” like a gymnasts and I’ll probably tear a muscle lol barely could do anything out there in that position. That’s an exaggerated idea of what happens with stability and strength when we lengthen the ROM in a movement. That new control though then carries over to the comp version because once you further stabilize and strengthen that end range you have more leeway so to say. Makes the regular ROM feel so stable and easy, especially if you periodize them on top of one another. I do similar things with exaggerated positioned sumo tempos and other lifts as well. I hope that makes sense!
Brendan Tietz I saw most powerlifters fail because of core strenght(tipping forward/back exstensor are used) and quite less because of leg strenght, in fsq my guess would be that you have builded crazy strong core and since you are squatting so upright it was a huge boost, don't you think so?
Great explanation with the ringse, love it! And it made lots of sense, thank you :)
@@BrendanTietz what confuses me is that there were lots of studies saying that there is no difference in strenght gains from squatting to parallel and from atg, wouldn't that mean that the muscle builded is the same and that the only difference would be that fsq focuses more on core and leg strenght, for bench I would agree with you, this is something I dont quite understand
How you figure that benching increases range of motion is besides me.
Curious as to your thoughts on low volume high intensity training for hypertrophy (Hypertrophy Coach style) seen as you follow him
hnbnnnnnn I really like his creativity, and his hilarious rants LOL tbh I’m unaware of that method of his though. For powerlifting we already do that a ton though and you can only do so much. I also would disagree with the TINY bit of literature that shows similar hypertrophy from equated volume and or higher intensity, lower volume loads. The actual body of literature beyond those few studies shows volume especially at high exertions (rpe) are the main variables for manipulating the magnitude of hypertrophy adaptation. Most data always compares sets taken to failure so the studies go out the window imo because of course failure will dictate similar hypertrophy although even then more volume will still win in the long run. And likewise for the schoenfeld data that showed high intensity equated volume to lighter load training being equal, I think everyone misunderstood he was just showing total volume to be the main determining factor of adaptation. Not the only factor. Done long term, that study would have shown many different results. So I guess in a short answer I wouldn’t ever prescribe low volume, high intensity for hypertrophy. Just goes against the data and all of my anecdote as a coach.
How do you decide what movements and when you will go to failure?
Jennifer Applebaum I’m actually doing a whole series on accessory movements and variations with Marcellus! It’ll most be on accessory work but we’ll be touching on variations for offseason. Maybe we’ll do a whole series on that too! Stay tuned for it! But in short I always go for weak points. Both general and individual. For instance almost every trainee of mine gets deep high bar paused or deep front squats at some point because of the quad recruitment. Quads are almost always the weakest link in a squat out of the hole when technique is sound. That’s a general weak point that can always be improved. A individual one would be identifying someone’s genetic weak points or movement dysfunction. Maybe a weak upper back that gives in a deadlift so I have them do tight back low block pulls and a ton of rows. Or someone is super unstable in a bench so I give them FULL rom deep Db bench. Hope that makes sense!
@@BrendanTietz ok thanks, looking forward to the upcoming series!
Jesse Norris bout as natural as soccer turf
where do u get your long sleeve tees and sweats the fit seems godlike
Brandon Alvarado hahahaha lululemon mostly bro! Their shit is legit! I use to hate but mannnn the quality is top notch. They also will alter the length for free. Fit is always tapered and excellent
Brendan Tietz this is the truth
Tssh tssh tssh tssh tssh tssh brendan tietz
Rene Hofer LMFAOOOO most accurate comment ever, minus the name spelling 😂 I’m a fucking air compressor when I lift
Damn I’m early
Eugene always be early EUGENE !!! ❤️
Lets get jacked!
Jorge Lapuente Buff elon checking in
0.75 playback speed was good, you spoke a bit too fast man 😂
You think Russen Orhi is natural? Interesting lol
love your channel, but do not like your music at the start...
Dung Huy Nguyen damn bro lemme go remake my intro for you real quick, I got you. I’ll be sure to choose your favorite music LOL c’mon mannnn how’s that comment even make sense to leave? 😂 lol I just want y’all to lighten up some, maybe miss that 10 seconds politely and focus on the content and let me know what you think about this 13 minute informative video... let’s grow together like a fam and lift each other up for real. All this negativity or passive commenting about small things. Let’s talk about some good substance!!!