Needed this video!! Thanks man.

Greetings from the DR 🇩🇴💪🏽! I would like you to create a video, saying which supplements are necessary for building muscle and resistance!🙏🏾

Good idea!!

That's amazing need one by me in Illinois

I can't believe there are people still denying this fact.

That’s from people who don’t know how to teach it bro

From your comment, idk if you're talking about 1 day in the gym like an sbd day, or having a specific day squatting, benching and deadlifting. If it's the latter, here's a split for you. You just have to make sure the weekly volume is adequate. 6 sets is the most common minimum I've seen, and it works for me, personally. As far as reps, strength adaptations can be made anywhere from 65% and up, but the higher the intensity, the less reps and sets you'll need (in terms of strength at least). As far as also developing athletic traits, you'll need to also incorporate plyometric and Olympic movements (jumps, bounds, barbell cleans and snatches), whilst also doing mobility, good athletes aren't stiff. Here's an example week for you: (you'd ideally progress, and eventually peak, but this example is for week 1, the floor of the program). Also, keep in mind that you can incorporate rotating exercises, such as a bench press for an overhead press, sumo for conventional deadlift, etc. Week 1 Monday (Squat) (Base strength) BB back squat: 2 x 6-8 @ 70-75%, 1 failure set @ 60% (minutes of 12 reps) (Imbalances) SL Squat: 3 x 6-8 @ as heavy as possible (if you're able, incorporating pauses) (Plyometric, you should be pretty primed for some jumps) Box jumps: 4-6 x 2 for max height (you could do bounds as well, but I'd personally do them on deadlift day) (Accessories, I like to make these a circuit, get it done quicker) Leg extensions: 2-3 x 10-12 @ as heavy as possible Adductor/Abductor: 2-3 x 10-12 @ as heavy as possible Calf raises: 2-3 x 10-12 @ as heavy as possible Any weighted core exercises (crunches, sit ups, planks, etc.) Week 1 Wednesday (Bench) (Base strength) BB bench press: 3 x 6-8 @ 70-75%, 1 failure set @ 60% (minutes of 12 reps) (Imbalances) SA bench press: 2 x 6-8 @ as heavy as possible (if you're able, incorporate pauses) (Plyometric) Clapping explosive push ups: 4 x 8-10 (Accessories, I like to make these a circuit, get it done quicker) Tricep extensions: 2-3 x 10-12 @ as heavy as possible Reverse curls: 2-3 x 10-12 @ as heavy as possible Delt raises (front-side-rear): 2-3 x 10-12 @ as heavy as possible Week 1 Friday (deadlift) (Base strength) BB deadlift: 3 x 4-6 @ 70-75% (Imbalances) SL RDLs: 3 x 6-8 @ as heavy as possible (Plyometric) BB clean or snatch, whichever you'd prefer: 3-4 x 2-4 @ 65% of rep max Paired with 2 broad jumps for distance (rest for about 45 seconds between the Olympic movements and jumps) (Accessories) Hamstring curls: 2-3 x 10-12 @ as heavy as possible Adductor/Abductor: 2-3 x 10-12 @ as heavy as possible Calf raises: 2-3 x 10-12 @ as heavy as possible Any weighted core exercises (crunches, sit ups, planks, etc.) Hope this helps. Get better.

@zackhurwitz9441 I appreciate that alot🙏 what would week 2 look like? Would i add like 2.5 pounds to my set of 75% for example?

@@guillermo-cx4zeAbsolutely bro. That should work for a while, but it would depend on what level you're at. If you're newer, you can progress linearly, longer. It would also depend on how long you wanted to run the program.

yes

I would just do the concentric portion of the nordic

I've met quite a lot of people who project their ills in arguments.

NOT a Congo national like Wyatt and Riot.

Yes

really??