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Programming | Intermediate Bodybuilder/Powerlifter
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- čas přidán 9. 05. 2016
- My Instagram: / aesthetic_strength
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Pleeeease make this one a series, this is great!!
Currently planning/adapting a program to myself, but I don't wanna skip movements like Paused (Front-)Squat, Spoto Press, Paused Deadlift and RDLs or Hip Thrusts which helped me a lot, but not sure how to include it and at the same time not overloading the single training days.
Yes! Brendan please
This info is gold! I’m being serious. Athletes pay hundreds to thousands for information about programming for strength and this man is giving it out for free.
I should be studying for my Anatomy final, but instead I'm on CZcams studying how to keep making GAINZ! Thank you for all the useful info, you the real MVP!
same here bro
Brendan, all I can say is a big THANK YOU! This whole program looks so well thought and to put it out for free is truly amazing from you. Your channel is a blessing for people getting into their powerbuilding journey.
I remember when I did your program a long time ago I managed to get a 225 bench with 7 reps. I was never able to put as much strength with other programs. I left lifting when I hit a low point of my life, but now found the love of lifting again and hoping to come back to it.
Salute bro💪
I really liked your Beginner Powerlifting program and started it in January! I have gotten so much stronger since focusing on lifting heavy weights. I'll try implementing this programming next! Thanks for the great content!
Excited to see all this volume work put to good use when we start the intensity block next month!
Thanks for the program, appreciate it!
You are seriously and honestly the best! I was so confused and was looking up some stuff and thank God I came across your channel, was looking for a way to program my workout and I have to say, this made it so much easier for me to do it! You just gained a lifetime follower cause this was dope! Keep going!
thank you so much!!! I would love to see more of this type of info for those of us who don't have have a coach but enjoy the lifting lifestyle!
found your program through lift vault! ive been doing canditos intermediate program for 2 cycles now and my squat and deadlift have blown up expect for my bench, my bench has decreases... im going to give this program a try, thank you
Great vid bud. Enjoyed it. Liked your note on hybrid work and yeah, the additional leg accessory work. But in saying that, as a viewer of your content, I assumed it anyways :)
I'm curious if you've read Mark Ripptoe's book called Practical Programming for strength Training? I'm about halfway through and your programming for beginner and intermediate videos are really consistent with what he's saying with a few differences. Really excited I found your channel.
I have and it's an amazing book! Some of what I talked about in this came from that book along with info from Greg nuckols, Eric helms and just some basic weight training periodization science :)
Oh cool! I've heard of Eric Helms but I'll have to look into Greg Nichols too!
Love your stuff Brendan, cheers for all the effort you put into these super informative videos!
Awesome video!!! You're super easy to understand and learn from! Thank you for all of the great content!
Helped a lot. Amazing work you’re doing on your channel. Really appreciate all this information you provide here. 👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻
Brendan what are your thoughts on running the volume block for say 4-6 cycles, deloading at the end of every 2nd one, before transitioning in to an intensity phase of a similar time period? Also I love the channel! Only recently came across it so I'm currently going through old videos, Thanks for your help!
This videos pure gold
Brendan, man, you're fucking amazing. I love love LOVE your content, thank you so much!!!!
This one is awesome man...would you just start over a new volume block with a new 1RM after the last week of the intensity block? After the PR week?
I can workout max. 4 days a week due to my gym's stupid rule. So, can I turn this template into something like upper-lower 4 day split?
omg you are awesome!! more of these please :)
I always enjoy watching your videos!!! =D
Yeah that's true that it might not be the most hyped video as you said, but dammn this information is as good as it gets and ppl be missing out haha👌 Appreciate the content and effort you put into helping us out man! Everything was really well explained and clear. Only thing that caught my attention was when you said to switch the variations to the comp lifts if getting ready for a meet. So just to clarify, you think it's best to switch it up that way? And furthermore since the technique days use submaximal but still pretty decent load I imagine the rest times are fairly low right? Finally would you recommend having a week off of no lifting prior to a meet or replace the 4th week of the intensity block for the week in which the meet is scheduled?
Thank you! This video is super helpful.
Amazing video, this helped so much, Thanks!!!!
What wilks score would this program be best for?
Awesome stuff thanks heaps!
Brendan! Love your videos like this man. I'm curious on the high percentages on the strength day during the intensity block. Isn't 95% in the neighborhood of a 2nd attempt for a lot of lifters? I'm just picturing hitting something like that for a few singles and then going for an AMRAP and actually getting multiple reps.
Great vid brotha! But please please please go over the goat method when you can.
awesome video! ! could you do one for weightloss? also could you do a video on weight lifting but using alternatives for people who can't join gym xxxxx
Great video Brendan. seriously, keep this stuff up. 👍👍👍
After the 8 weeks would you test or add 5-10% to your previous 1RM and run another cycle?
AWESOME STUFF! THANKS!
Excellent video!
Dude, THIS IS DOPE! I'm currently running the Bulgarian Method as my first strength building program. Can you go over what I can transition into afterwards to maintain volume/strength?
Hahaha shit you went in for a first strength program 😂 luckily Bulgarian is pretty low volume unless you're doing a lot of back off sets after your daily max/min. I would transition into a high frequency DUP template. Bulgarian is amazing for most lifters for a brief stint but eventually you gotta build that work capacity and hit up some other intensity zones on the main lifts. You could do an outline like this but probably with 4 squat and bench days instead (if you're running Bulgarian for bench too). On the 4th day id make it a second strength day with slightly lower percentages, hang in that 80% range. Keep volume overall lower too for the first training cycle. Chop the technique work down some and the hyper work down just a tad. You won't be use to big bouts of volume per session and it'll leave you overly fatigued. Also incorporating some heavy singles (maybe 1@ RPE 8, basically a daily min) before your first strength day would be a good idea so you don't lose that stimulus.
Coming off of Bulgarian can be rough for some in my experience with clients so those singles before the strength day will help ease the transition. Again make sure, no matter how much you want to, to not push the volume too much. Your body will dig too big of a recovery hole most likely. You can always add more later!
Oh shit hahaha, thank God I only do 3x2 @ 70% for back-offs and 10 singles on front squats every other day. I've only been running it for two weeks and knew that I needed to look into another program just in case I got tired of it. I was running a six day split by theOnlineCoach for over six months, so I think I'm kinda used to higher frequency/volume. The template you used really laid out the foundation for me. Thanks for the advice and super quick response! Btw, I'm part of the notification squad, fucking love the vids man!
Thank you for this sir! SALUTE!
with this programming. when you finish a set of each, do you go back to volume and increase the volume from the first block, or maybe increase the weight with the volume. assuming you also add a peaking block before meets?
You're the best for making this video. Always informative fam🙌🏽 can you make a video explaining rpe in depth? Also, do you prefer percentages over rpe?
Yay! thank you for this 🙌🏼 !!!!
Real good info here b
Can i incorporate something like a Pause Squat, Tempo Squat or Pause Deadlift on the technique days?
love this video, very informative
This sounds interesting. Do you have this in a spreadsheet where I can plug my numbers in to it. I’d like to try this out.
Does anyone have an excel sheet for this? I'm personally not good with excel
Would this program or the Sub max one you recently put out be the ideal next step after running your beginner program? Would be great if you have the time to answer. Thanks Mr B.
Hi ! Very great information on your channel, I'm a new subscriber.
Have you already done a video on the intensity block ?
Thanks 😉👍🏼
the thing that i didnt like when i was on a DUP was that the more i would advance, the less progress i would make, like the strength gain on the 3 lifts would lower and lower by every month but correct me if im wrong
Hahaha feels. The law of diminishing returns my friend. With any routine that will happen, the trick is manipulating it enough to keep it fresh but nonetheless I can tell you rn that I'll go months without a PR at times. The more advanced you get, the slower it comes and the longer you stay on a specific routine the slower it comes. DUP luckily is an extremely broad periodization scheme and most people actually do some form of DUP, this has just become the popular way of setting up the template for powerlifters and body builders. After I ran something like this into the ground I'd probably utilize a crazy high frequency template that would still be DUP but more intensity based. There's so many ways to work it.
alright i see thanks,but also i wanted to ask what do you think about linear progression programs to increase strength on the 3 main lifts, because to be honest i havent been in the gym for 2 months because of an injury and i wanted to get back on it, i was thinking linear progression do you think its a good idea? i know i lost strength but im getting back to it.
Ive seen programs where they increase both intensity and volume and only drops the intensity in the last week then max out. Is that commonly used? I am a smaller lifter ~70kg and it worked for me, maybe because I require less tapering?
Hi Brendan! I'm competing in my first meet this upcoming September (on the 17th). If I ran this, what would my training split look like during the week leading up to the Saturday meet??? Thanks man!
I have a few questions. I am 21 and I have been specifically powerlifting for about two years. My BW fluctuates between 168-172lbs. My current lifts are: Bench 295, Squat 370, Deadlift 495. I was using the Texas Method for about 8 weeks when I started to plateau on the Deadlift and Bench Press. Would you consider me to be an intermediate lifter? Also, for assistance, should we be adjusting the weights from week to week? And last, when we are using our max to create the program, should we use a "true max" or 95% of our max?
Hey Brendan, I'm really getting into Programming for myself. While I can't make fast linear progress, I don't consider myself a true intermediate (Needing monthly periodization). Would it be a good idea to use those same Volume-Intensity blocks but do them Weekly back to back? Ex: W1: Volume1 W2: Intensity1 W3: Volume2 W4: Intensity2, etc. What are your thoughts on this? :)
GastonMendoza hey dude so I would say generally speaking no. The thing with adaptation is it takes time and you want to stay training a certain adaptation for a semi extended time period to see true progress. Volume blocks are the foundation of strength and size because they allow trainees to gain muscle mass, (which sets you up for more neurological adaptation later) improve technique and build work capacity. Intensity blocks are what accentuate the strength by what we refer to as "realization phases". Basically you have the new muscle mass, improved technique and higher work capacity so you're able to focus on actually gaining pure strength without being limited by one of these factors. If you were to go back and forth you'd spin your wheels even if you're still very new to being an intermediate. For a more advanced intermediate I'd probably recommend more like 5-6 weeks of these kinds of blocks so 3-4 is good for you! Also to build up volume appropriately you'd need a few weeks minimum otherwise you'd never gain work capacity. Unfortunately in most cases we can't just jump to say maybe 15-20ish weekly sets on a lift without getting too much fatigue. We have to build work capacity slower over time. Hope this all made sense. For you'd I'd definitely still recommend to do it in this manner
Nice :) Yeah I kinda noticed that, started doing it like this, first a volume phase but 4 weeks long, otherwise I wouldn't be able to increase sets each time and thus build work capacity / progress in volume. Thanks for the answer! Really like this kind of videos about programming, don't know if there's too much in this topic to talk about tho. Keep it up ! Greetings from Argentina
@@BrendanTietz If the volume block builds strength, why would we ever do an intensity block if we are not competing? Wouldn't we just keep ramping up volume forever with maybe some brief de-loads in between?
Should we run a peaking program after this (something like candito 6 week) or should we just attempt maxes after the intensity block??
You’ll be good to go after the intensity block which serves as a peaking block in this case. You’ve worked up to heavy singles at 95% and have the option of taking another deload before maxing as well. You probably won’t benefit too much from an additional block of peaking. It’s called “intensity block” but is pretty much the same as a peaking block.
@@Kyle111 thank you man appreciate it :)
@@keenanfernandes1627 of course
What can I sub in for bench if my surgeon told me not to work chest (breast aug)?
I’m a pretty serious intermediate lifter, How do you recommend balancing strength when you cannot work chest?
Such a good video!!! also how would you change the programming for someone that wants to mainly focus on strength in the big three, but wants to focus on lower body hypertrophy rather than upper body?
I actually got lazy and didn't write in the leg hyper work but just adding it after any of the big 3 days is fine. If it's a major focus, remove some hyper work on the accessory days from upper body and add in more leg stuff. As for if big 3 strength is a primary focus I would just change the hyper days around to be what I call hybrid days. Have it be similar to the hyper days in the intensity block where rep range is in the 5-8ish range but in the volume block have more total sets. I really should have written in the leg hyper work in hind sight, I figured it'd be assumed by viewers that it would come after the big 3 days along with the push hyper work but that was a dumb thought. I just didn't have room and I didn't want to erase it and re write it lol. But yeah hope this made sense man!
Good stuff Brendan. ive got a quick question. Following these principles and your guidelines. when would be the most appropriate day to include some leg volume?
Cheers
Ayush Lal probably the hypertrophy day since it's far away from the strength day in rotation. Wouldn't make a huge difference either way though.
Maybe something like a sldl or romanian dl on the hypertrophy day would be a good idea,in my experience most people tend to progress better with more infrequent dl (1-2/week) and some variants in between.What do you think?
great content thanks :)
When do you think you should buy a belt? I'm only squatting 70kg 5x5 weekly do you think that's heavy for my back and should i consider a belt :) thanks
A belt should be utilized right away. It does not create a reliance or muscular imbalances contrary to what some people have said. A belt enhances ones ability to be able to brace their core and it does so in a way that is different from a bracing sequence done without a belt. It's a skill and should be practiced right away. In fact there are studies proving this. Novices who utilized belts in training received no benefits from them however advanced lifters gained a 5-15% strength increase due to intra abdominal pressurization. It also helps remove the weakest link in the squat which is often times your torso stability/strength. If you want to target your legs more, the use of a belt may help that, especially on sets where you go closer to failure and tend to collapse over. Now with that said I don't think it's a "need" for new trainees however if you can afford it and you're serious, get one right away. In the beginning using it for sets above 80% is best, anything less you'll be
fine going beltless. Id also use it for sets you're going balls to the wall on, even if it's lighter. Say you're doing an AMRAP set at 70%, then I'd utilize a belt then as well. I never do beltless training and for a powerlifter or bodybuilder, it makes no sense to train without a belt.
+Brendan Tietz thanks :)
I might stop being a wuss and try this lol
umm is there a 4th day? or is that a rest day? im lost lol
Rodynn Santos 4/7 are rest days, I corresponded it to the days of the week since most trainees go off of a 7 day schedule.
okay thats makes alot of sense. guess i missed it. lol thanks brotha! gonna be trying this for suree!