I’ve been progressively overloading my anxiety.

Air pods flying out of your ear mid set keeping you big as hell

Great video that is also very relevant to strength training. As you said, I think the success or failure of getting your +1 doesn’t really speak to the quality of the growth stimulus of that given session (prob some combination of movement quality, proximity to failure; and number of work sets) but more so speaks to how well you adapted to the growth stimulus of the prior session. So to me the +1 is more an audit of your sleep, nutrition and hydration than it is the actual quality of that session itself. My hypt work got a hell of a lot more effective when I started kinda taking the stimulus oriented view of it, and after creating a quality stimulus trying to create an environment that most facilitated recovery and a little super compensation/adaptation

Hits home so hard for me, especially as a novice you get pressured into having to hit all these crazy numbers in such a short period of time. Thanks for preaching this!

Used to be anti bulking because of consuming certain content from certain influencer. I was so wrong. Wasted my time staying the same weight for whole year with little to no progress 😂

Bodybuilding is quite lenient in the way that a bad session doesn't mean no progress or bad progress. You still got the most stimulus out of that session within the circumstances. If you're training for strength and start missing lifts that can completely derail progress.

1,000% agree with you here. The point of lifting isn’t to hit an arbitrary number, but to get to body to force an adaptation whether neurologically or physically. Great video.

Can confirm. A year ago I insisted on forcing "progression" on my incline bench by lowering the bar faster. I ended up plateauing hard in a few weeks...

Yeah man keep sharing an entire workout overlaying your normal videos it's much better honestly i really like seeing your workout :) Also, can you upload a back day or a leg day? haven't seen those in a long time :)

Thanks for this dude I really struggle with the anxiety of progressing. I never even thought of it as ‘ego lifting’ bc I was never risking my life for a 5lb pr but ultimately lifting like that is keeping me small and weak

Great video! I’ve noticed my performance fluctuates quite a bit depending on the time of the month and I used to hate it, because we’ve all learned that progressive overload is the key to gains. And so many other factors besides hormones affect performance as well so it’s not just a female thing. I’ve learned to accept that training doesn’t have to feel the exact same every day and that chasing numbers shouldn’t be your everything. Even if you get a rep less than last week but you’re still pushing to failure or beyond it, the training is probably productive. It’s the long term progress over months and years that matters.

I am so thankful for channels yours, GVS, NH, and other "nobel nattys". I've lifted in the past without much gains and got discouraged and bored, resumed a year ago and taking it seriously this time, and you sharing your experiences has helped me avoid potentially years or frustration (or at least condensed it down to mere months of frustration). I was nudged into the typical 5x5 last year and at least figured out in a few months that it wasn't for me. Found out that I enjoyed many of the "accessories" more than the main lifts and while I still do variations of the big 3 I focus on doing them for high reps instead.

200 on smith AD press after multiple sets of chest is strong as shit bruv

4:24 Never seen lateral raises done like this before... I like the look of it, can't wait to try it myself! Great video, thanks

Thanks for the constant great content lots of things people aren’t talking about that have effected many of us negatively. Nice to see someone acknowledge these problems.

Another great video… I love to see your workouts it pushes me to keep my intensity up. I didn’t know you got a pec dec. so sweet man.about time for another gym tour this coming from another basement gym man 👊🏻

Thanks! This makes total sense.

Just found your channel through this video. Subbed for your chill vibe and down-to-earth advice!

Spot on man, thank you!

incredibly helpful, thanks man

Thank you for this Landon, I got too hung up on the weight and once It stopped moving it made me feel discouraged. Gotta take stimulus and progressive overload hand in hand and focus on the end goal of getting bigger.

Looking Jacked brother and strong 💪🏽

thank you for this, a wake up call for many for sure.

Love the content man, the barbell tricep extensions have put so much mass on my upper tris. Tha ks for the guidance my dude.

Love these talks

thank you !

Really an essential video, if you train for hypertrophy. Valuable content.

I've been thinking about this topic recently. Mostly with regard to the lifts that are stronger and progress more slowly (weighted chins, barbell row, etc). If I find it dragging out for a really long time and I'm sticking to one rep range, I'll usually adjust the weights a little and go hit some PRs. It's been really helpful in keeping me from stressing out about maintaining or increasing reps. For instance, I've been working in the 16-20 rep range for my overhead triceps extensions, and not really adding any amount of reps for a couple months. Dropped back to 8s and holy cow I'm wayyy stronger. Those heavier extensions are a little harder on my elbows so I had been avoiding them, but I know I can handle 3 sets a week and not explode my elbows. Also the feeling of novelty DOMS from just changing up a rep range is fun 😁

I started my lifting journey with Starting Strength and it did more harm than good for me. Lead to so many unnecessary injuries, stagnations, a shit upper body, and bad mindsets of forcing progression. Only now am I actually achieving the physique+performance I’ve always wanted.

I’m definitely entering a season of “stimulus focused” training. After years of training for strength and getting a little tweaked in some lifts I’m ready to focus on pumpiness.

only found this channel a week ago. New fan for sure.

Thank you for this video bro. I’ve felt like I’ve went from focusing too much on form and stimulus, to worrying too much about adding weight or reps. This video helped me reflect on that. Gotta eat more and lift harder I guess lol.

Thank you for this video! I think the reassuring thing with hypertrophy is as long as you train hard and train enough, you are good! No need to stress out if you don’t match last weeks performance, performance can be impacted by lots of things. As long as you keep grinding through you should see some progress even if it’s every 2 months as a seasoned lifter lol

I think it would be interesting to see you and Fazlifts have a conversation about your different ideas of training.

Reached 20kg dumbbell over head press not too long ago, flat bench is my worst lift by far and something I'm actually insecure about. Thank you for pointing out something so simple, I am still making progress, I should be happy with how far I have come.

Doing good work 💪

Just yesterday at the gym I was upset that I hadn't been able to add a rep to my JM press and hammer curl in two weeks. And today I get this recommended. Some good points!

This might be the most important thing that people should mention to everybody - and that everybody should be reminding themselves of not just every day/session, but almost every set/rep - that almost nobody is talking about. Good on you for being both more realistic and more helpful than people who are trying to be flashy for attention or are essentially dopamine merchants.

Auto regulation is what iv been learning. Adapting to what my body is allowing me to do for the training session has been big on making progress

This video is so good and so facts and smart and big brain

Great vid :)

I think another thing that is very helpful is to think of not only reps and weight as forms of overload, but also form. I’ll explain what I mean with an example: Let’s say we have a hypothetical lifter who can dumbell press 50kg for 3x12. Maybe after a month he is still pressing the same weight and sets/reps, however, his eccentric is more controlled, his range of motion is better, and he is using less momentum. Even though the numbers on the paper didn’t increase, he still got stronger because he is now able to press the same loads, but the technique he is using makes the lift more difficult. Of course weight and rep progression are still very important, but form progression helps a lot, especially with lighter lifts where adding weight/reps is hard(like side raises) or in cases where a lifter has become too lenient with their form.

Love this philosophy

100% agreed, sometimes staying in the pocket is needed to blast through plateaus

Hey thanks for this, I hit 2 less reps on bench this morning, but man I think I'll still be sore tomorrow

You pretty much described my training for the past few months. I legit get anxiety before some lifts not knowing if I'm gonna be able to match what I did before, mostly with vertical and incline presses because those are my weakest lifts and muscle groups

I feel like finishing chest with (machine) flys and really resisting and controlling on the eccentric all the way to the fully streched position (and in general starting your workouts with your strongest and heaviest movement like heavy pulldowns, -flatbench, -highbar squats, -upright rows, -close grip ez bar preacher curls andpushdowns or dips and then finishing workouts with isolated stretched emphasis movements like pullovers, flys, leg extrensions and curls, cable lateral raises, incline bicep curls and overhead tricep extensions) is what promoted major muscle growth after hitting what I considered my plateau for me. And that said those chest fly's we're executed immaculate man.

Wish I knew this when I was starting out. Messed up my joints and my gains trying to force progressive overload every single session on starting strength.

relatable Glad I changed my mindset

something i need, reseclty tweaked my shoulder so i had to rehab for a lil bit. Lost a lil bit of strenght so got a lil depresso expresso

Finally, someone is talking about this. This has been my philosophy since I started training and because of it, I haven’t made any appreciable progress despite being relatively new to lifting. I have been focusing so much on adding more weight or reps because I thought progressive overload was the main driver of growth, and I considered any workout where I didn’t progress as a wasted workout.

Similar to running, just because you hit a pr on once it doesn’t mean you can replicate that every time now

I just had a session where im completely exhausted, my rep on all lift drop like at least 3. 0 RIR as default. When I look back, even this bad session is similar to my best session of 2-3month ago I had anxiety over performance just taking a dive. But this video remind me I should not sweat the small details, focus on the big picture of progress.

Shout out to em

8:37 Those bicep veins!!!

It's been interesting to watch your journey out of powerbuilding into higher volume and now into this phase of lower volume with an emphasis on effort and intensity. I've been training 20+years and wish I would have landed on this conclusion much sooner, it would have saved me a bunch of aches and pains. Just curious, when you see a drop in performance consistently are you using any type of deload protocol?

6:30 badass. You continued even if the earbud fell. That reminds me of that time when my phone fell from my pocket and it broke and shit, but who cares? I was fucking doing a set and I need to fucking finish that set.

One thing abt what we talked abt the other day, progressive overload anxiety as you've always described it is one reason ive moved towards progressing using chasing weight instead of reps for more things. Every time I move to a new weight there's essentially no pressure in my mind to perform as well as or better than the last session because to a degree I expect to lose reps anyway depending on the % increase. I just need to give it my all with the best execution I can and accumulate good sets. Personally works for my psychology, though I'm sure others probably have the opposite effect where chasing weight just eventually leads to sacrificing the same things (technique/execution) that I do to chase reps. For ME it lets progressive overload be a byproduct of the training instead of being obsessed with micro PRs every week, since adding weight is no longer something I have to earn but just part of the progression scheme. Good stuff as always man

Make a video on how to perfectly set up the flat smith bench please 🙏

Progressive OverFeed in the Basement🍔🍕🍟

Dan John has a good distinction: "park bench" vs. "bus bench" workouts. When you're sitting on a bus bench, you're going someplace; when you're sitting on a park bench, you're just relaxing and enjoying your time. He says we should treat training similarly: most workouts should be "park bench" workouts where you focus more on enjoying the movements, trying out new things, pursuing a stimulus, etc. Only a minority of workouts should be "bus bench" workouts where you're pursuing a particular goal like "lift 100kg for 5 reps."

bro's airpods are so volatile

pls pls make fullbody 3day workout tutorial

Still remember the OG Video

The preacher curls were too much for that airpod lol

The thing to remember is that the range of stimuli that causes growth is quite large. Anything from 4 RIR to failure works. Anything from 5 reps to 30 works. Anything from 30% to 85 of 1rm works. If a set causes growth last time, doing that same set again with still cause growth, just not quite as much. Unless it is now outside of those listed parameters, which would mean it was barely stimulating growth last time. A lot of us have that SS mentality where if you aren’t adding 5 lbs this session you’re stalling out. That’s not how hypertrophy works. Understanding the huge range of effective stimuli makes training easy. If you’re getting pumps, if you’re getting sore, if it feels like you trained the following day, it’s probably working. And over the course of weeks you should be adding load and or reps. But session to session there are many ways to overload, and you don’t even have to overload to grow as long as the stimulus is still in the range of effective parameters. It just depends on how perfect and maximal you want the gains to be. And let’s be real, most of us don’t need to maximize gains here.

Everyone needs to hear this as to why its important to adhere to a consistent form and why strength training can be really detrimental to progression. It's really easy to just chase the numbers and then forget that the numbers can come from things that aren't your muscles. Yea there's probably some argument to be made about cheat reps but its a slippery slope like you said. Be patient bros, the gains will come ps: preferred bicep exercises? tryna lock in the arm day

What do you think of myo or cluster reps? Along with micro plates or adding more sets . Step loading and double dynamic progression? Thanks

I like to milk the same reps for a week or two in some lifts.. instead of overloading right away via reps or wheights. Specially if you got that last rep with 0 rir.

Can you throw out some examples of how to get adequate intensity if you're not hitting your usual reps? Would extra long pauses between reps work? Say I usually hit 3x12 on DLs. This week I'm unable to do more than 3x12, 3x10, 3x8. On that last set should I pause and extra 15 seconds and try to squeeze out a few more reps? Obviously, insert any exercise, but the point stands. How do you quantify your intensity? RPE, next day soreness, intuition? Thanks for the great video!!

Well now how do we draw the line between actually being plateaued and having to rotate lifts and just having one bad session for whatever reason that is...?

S tier gym shoes

10:13-10:20 Wise words

I would love for this topic to be discussed in a conversation style with guys like Fazlifts, Steve Shaw, Jordan Peters, Hersovyac who have a different mindset. They expressly insist on pushing progression with a standardised good form. Lyle McDonald made a comment about this. In a Q&A "Does Increasing Weight on the Bar Cause Growth or Does Growth Allow You to Add Weight?" he said that if you don't add weight to the bar or take the progression when you can, you don't grow because you're not giving the muscle new stimulus. Therefore adding weight to the bar is what causes hypertrophy. So the focus is on adding weight to the bar (or more reps or whatever), not on stimulus. He acknowledges the reality that it takes time to do that, just like you are saying here, but the mindset is different. But is that just splitting hairs? Are we just nerding out in silly ways over minutia that in the end doesn't matter?

Meet or beat your reps each week, if progressive overload is the outcome, and we should focus on stimulus then we need to provide enough stimulus through some form of overload, slow reps/better form/partials/drop sets. We have to overload, there isn't one without the other, they both feed into each other.

Curious what your warm up sets are like because whenever I go to failure or 0 RIR even if I rest 5 minutes I lose at least 3 reps the next set

yeah honestly if you only fall back like 1-2, maybe even 3 reps from an exercise one day theres just so many non-training factors that can affect your performance on a day to day basis. Expecting to never wave in performace on a lift you are pushing to 0 RIR is craaaaazy

Not a bad little video.

One can make the case against for example lateral raises or flyes or any lift that has a long moment arm, that because of the moment arm the small changes in load create huge changes in tension and thus the ability to progressive overload effectively is reduced, a difference in 4 kilos on the flyes (2 each side) may be the difference of 10 (5 each side) or more kilos on a dumble press in the bottom position tension wise just because of the ratio of moment arm lengths. Jumping from one to another would seem quite irrational on a press but when talking about flyes, thats what you practically do, thats why you basically must use double progression on these. Its not to say that these exercises are bad, but their raw stimulus over the long run may not be as high as other exercises, their sfr may be awsome but imo you would use those for quality volume and stretch mediated hypertrophy supplement, not as a main builder. Using them as a main builder would be like using the bp as a .a main builder but the only jumps you are able to use are 20 kg jumps, youd have to really milk the weight before any profression can occur and no one would say its sensible.

Adding one rep is pretty hard on isolations and not only because they only work the targeted muscle group, but because most of the people put their isolations at the end of the workout and they are already fatigued. Putting a few sets of curls and skullcrushers at the end of a chest and back day is far from optimal for arm growth.

🔥🔥🔥🔥

As long aa your technique is good, you’re consistent, you’re training hard enough, you’re eating good, you’re recovering, then who cares about numbers?

basement

Great video. Quick question. Say I do 3 sets of skull crushers at 100lbs at the start of a workout with all reps to failure. Then another day I do 3 sets of skull crushers at the end of a workout when the triceps are already fatigued. Thus Tim I can only do 3 sets at 90lbs. All to failure with all I can manage. Are these 3 reps essentially junk because I can lift more when fresh? Would I have been better not doing them at all?

Assuming all other variables are reasonably in check and you got close to failure then all is good

What if you try to get all the noble natties together to do a real life training session and posedown? Would it be hard to do?

I understand this on a logical level. But a little voice in the back of my head keeps saying that this seems to be an excuse to wallow in plateaus. Could you please advice how to overcome this problematic style of thinking?

This question might sound silly but i dont care i want to learn. When you say stimulating, is it a sense of feeling that your target group of muscles are being attacked properly? Like simmiliar to mind muscle connection?

Is your smith machine bar 45lbs?

The "Out" says you are a fellow canadian ❤

I'm just glad the fitness community got over the years of irrational phobia about Smith machines. Damn fine piece of kit.

Do you still do 4 sets of biceps twice a week?

But jeeze what if i just keeping getting stronger

Dude time to invest in wrap around ear buds

315 has to be 3 three plates, otherwise it weighs less

This video is funny and my arms are bigger than yours

👍👍👍

the funny thing is real strong powerlifters know that progressive overload is a result of hypertrophy because they train accessories with the intention of getting bigger to put more weight on the bar for the lifts that matter. i think more powerlifters should train like bodybuilders (aside from the big 3 and perhaps their close variations)

F😮r the algorithm

I clicked so fast on this! 🏋️‍♀️🏋️‍♀️💪💪💪