Let's talk about fatigue accumulation, strength, hypertrophy, intensity and volume. The short summary is that you shouldn't be training the exact same year round. A true strength program probably won't have sufficient volume for an intermediate to build muscle.
Instead, choosing volume and adding on high intensity but lower fatigue singles prior to your main movement is probably a better idea. Singles have the skill acquisition and motor recruitment of training at higher intensities without accumulating fatigue from a traditional strength program.
You'll have more energy to do your pull ups, accessory movements and build muscle this way.
Let me save you the entire length of this video…… it’s because strength training doesn’t force as much blood and nutrients into the muscles the same way as higher volume training does. You’re welcome.
Any good recommendations for programs tailored to higher volume and frequency that also include specificity of the three main lifts like you mentioned ? Rn currently on the 6 week candito program
So basically, Lift of 2-3 reps of heavy lifts but not your maximum and then lower the weights in order to achieve hypertrophy, preferably 3-4 sets of 8-10 reps? If I understood this video right then it’s somewhat similar to what I did when I first started lifting but stopped after reading a couple of articles and forums that spoke negatively of this style of lifting.
Your videos has steered me towards incorporating strength oriented programs into training large muscle groups. It’s been very beneficial for shaping the muscle and overall physique!
another good way to train is to do a hypertrophy block for 3-4 weeks, then a de-load, then strength block 3-4 weeks, another week for de-load. rinse and repeat. You can't sstay in the hypertrophy phase forever, or for a long time.
You don't need to do heavy singles or triples to get stronger either, can get pretty strong in 5-8 rep range
I agree. I tried altering the pyramid style sets, going to heavy singles then back to starting weight for almost failure. Seemed to be my body’s “sweet spot” in terms of still gaining great strength and size.
If I'm doing a 6 day split for hypertrophy training, is it a bad idea to supplement that with a 5×5 day on my compounds to help push progressive overload on my hypertrophy days? Like, if I bench 2 times per week, one day is 5×5, the other 3×8-12. Or is this dumb?
Can anyone help me get this? I'm new to weightlifting. Is Omar saying that I can take my bodybuilding program and just do a really heavy single (before whatever I have to do that day) for my main lifts? So for example if that day I've got to squat for 4×7 I can first do a very heavy single and then move to the weight that enables me to do my workout? Thanks.
I keep my main lifts either 5X3, 5X4, or 5X5 for that particular day depending on where I'm at do some extra high rep work with main lift, and then some auxiliary work afterwards.
I’ve practiced Reverse pyramid rep schemes for a lot of lifts (especially anything on a machine where you don’t have to worry about form as much), and it helps to get volume as well as intensity, which leads to size and strength
Is that why there are some small dudes who can squat 500+? it's from only training with low volume? If I want to maximize both should I switch bodybuilding and powerlifting programs back and fourth?
For naturals strength works. Volume gave me always nothing. Low / moderate volume, low / moderate frequency for ne and most naturals. Fullbody and upper/ lower every day is marketing
43 comments
Let's talk about fatigue accumulation, strength, hypertrophy, intensity and volume. The short summary is that you shouldn't be training the exact same year round. A true strength program probably won't have sufficient volume for an intermediate to build muscle.
Instead, choosing volume and adding on high intensity but lower fatigue singles prior to your main movement is probably a better idea. Singles have the skill acquisition and motor recruitment of training at higher intensities without accumulating fatigue from a traditional strength program.
You'll have more energy to do your pull ups, accessory movements and build muscle this way.
Can u do a review on Candito 6weeks, on this perspective? Thx
Thank you for the video and the information you provided, very spot on!
Let me save you the entire length of this video…… it’s because strength training doesn’t force as much blood and nutrients into the muscles the same way as higher volume training does. You’re welcome.
Vegetables. I knew there was something lacking in my diet.😂
Still no calf progress update. He won't even mention it.
i took 600g of creatine today and did the full stack on calve press for 100reps and my calves didn't grow. what am i doing wrong?
Start high volume, moderate intensity & slowly transition to low volume, high intensity.
This is how you peak & this model works for every sport.
Why does Omar still look the same as 10 years ago?
You should hand in your natty card and have a jab lol.
Where can I get that t shirt you are wearing? Its dope.
I'm doing this for a year and I jump from 63kg to 72 kg at 12% BF.
Been using this concept program after knowing about fast and slow twitch muscle
Great advice man. Note taken. Thanks. Keep it coming.
Any good recommendations for programs tailored to higher volume and frequency that also include specificity of the three main lifts like you mentioned ? Rn currently on the 6 week candito program
I just lift really heavy weight for a long time. It will make you BIG and STRONG! That’s country boy science 😁
So basically,
Lift of 2-3 reps of heavy lifts but not your maximum and then lower the weights in order to achieve hypertrophy, preferably 3-4 sets of 8-10 reps?
If I understood this video right then it’s somewhat similar to what I did when I first started lifting but stopped after reading a couple of articles and forums that spoke negatively of this style of lifting.
Your videos has steered me towards incorporating strength oriented programs into training large muscle groups. It’s been very beneficial for shaping the muscle and overall physique!
another good way to train is to do a hypertrophy block for 3-4 weeks, then a de-load, then strength block 3-4 weeks, another week for de-load. rinse and repeat. You can't sstay in the hypertrophy phase forever, or for a long time.
You don't need to do heavy singles or triples to get stronger either, can get pretty strong in 5-8 rep range
So I need to singles on calf raises got it
Well one could also.wonder.about the obsession with "muscle".
I agree. I tried altering the pyramid style sets, going to heavy singles then back to starting weight for almost failure. Seemed to be my body’s “sweet spot” in terms of still gaining great strength and size.
If I'm doing a 6 day split for hypertrophy training, is it a bad idea to supplement that with a 5×5 day on my compounds to help push progressive overload on my hypertrophy days? Like, if I bench 2 times per week, one day is 5×5, the other 3×8-12. Or is this dumb?
Youre a sellout now
If you do heavy squat and heavy deadlift
You WILL gain muscle
Can anyone help me get this? I'm new to weightlifting. Is Omar saying that I can take my bodybuilding program and just do a really heavy single (before whatever I have to do that day) for my main lifts? So for example if that day I've got to squat for 4×7 I can first do a very heavy single and then move to the weight that enables me to do my workout? Thanks.
Well what are good int hypertrophy programs?????
Well what are good int hypertrophy programs?????
I keep my main lifts either 5X3, 5X4, or 5X5 for that particular day depending on where I'm at do some extra high rep work with main lift, and then some auxiliary work afterwards.
I’ve practiced Reverse pyramid rep schemes for a lot of lifts (especially anything on a machine where you don’t have to worry about form as much), and it helps to get volume as well as intensity, which leads to size and strength
Still have no idea what you are talking about. I have been lifting for four years.
Roger Estep trained singles most of his lifting career but whatever.
Is that why there are some small dudes who can squat 500+? it's from only training with low volume? If I want to maximize both should I switch bodybuilding and powerlifting programs back and fourth?
Seems you and that destiny dude disagrees a little
Just do both wtf
Im there for 3 hours idgaf
appreciate the upload! thanks for the content and hard work my guy
Hey thanks for great content Omar! Is there somewhere i can read/watch more about this im intrigued 😀?
2-3 sets of 1 then perform your 4×8, 5×5, 4×12 etc. Seems like a drop set except you drop to your working weight. Correct me if I'm wrong.
You may not like it but this is what peak performance looks like*
BS. I went from 165lbs ripped to 240 stocky strictly with 5×5. Calves grew. 18” inch arms and 31 1/2” thighs.
Thats why you need an specific three days a week hypertrophy/strength Rich’s Piana calves program! ✌️😁
That was a juicy back!!😉
Didn't understand 95% of what you was talking about there 😂
For naturals strength works. Volume gave me always nothing. Low / moderate volume, low / moderate frequency for ne and most naturals.
Fullbody and upper/ lower every day is marketing