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    Help me get to 120 bench :)

    Hi can someone please help me to get my bench 1 rep max to 120kg? Atm my 1 rep max is 110kg. I weight 90kg myself. Im 36 year old. And i train fullbody 2x a week atm. Im stuck at 110kg bench and cant get past. That point my bench session is like 1x110. 1x108. 1x 104.. 1x100.3x97. 4x87 5x 82.. then 25x52 kg .then some flyes or incli e db presses.
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  2. #2
    Registered User coachcalande's Avatar
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    Originally Posted by Mortzik View Post
    Hi can someone please help me to get my bench 1 rep max to 120kg? Atm my 1 rep max is 110kg. I weight 90kg myself. Im 36 year old. And i train fullbody 2x a week atm. Im stuck at 110kg bench and cant get past. That point my bench session is like 1x110. 1x108. 1x 104.. 1x100.3x97. 4x87 5x 82.. then 25x52 kg .then some flyes or incli e db presses.
    Not much mystery to it.

    Do your three or four hard sets
    Eat to gain weight

    It’ll happen real soon.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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  3. #3
    Registered User Filmbuff81's Avatar
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    Stop training top singles so much.

    Maybe you need a deload and a different stimulus.

    Instead focus on more sub-maximal volume.

    Reps and sets builds strength. The singles are more skill practice.

    If you can add a 3rd day bench 3x a week.

    Do a heavy/light/medium methodology to wave the intensity throughout the week.

    Day 1 work up to your top single @ RPE7-8

    Then back off work 5% below that of like 3-5 sets of 3-6 reps. RPE staying in the range of 7.5-8.5

    Day 2

    Easy recovery volume maybe 3x 8-10 RPE shouldn’t go above 7

    You could also turn this into a technique day. So 8-10x3

    Day 3

    Medium intensity of 3-4 x 5-8 RPE 7-8

    You should the scale weights back like 10% of what you’re currently doing to get some momentum.
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    Registered User Filmbuff81's Avatar
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    Filmbuff81 is offline
    Originally Posted by coachcalande View Post
    Not much mystery to it.

    Do your three or four hard sets
    Eat to gain weight

    It’ll happen real soon.
    Always telling people to gain weight is not advice.

    Not everyone wants to or needs to gain weight.
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  5. #5
    Registered User coachcalande's Avatar
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    coachcalande is offline
    Originally Posted by Filmbuff81 View Post
    Always telling people to gain weight is not advice.

    Not everyone wants to or needs to gain weight.
    Actually it is advice. There’s a reason strength activity is linked to weight classes. He wants to get stronger. Gain weight, it’ll happen. Do some actual research and you’ll understand that sumo wrestlers for example have among the most lean tissue on their frames.

    So save it.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
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  6. #6
    Registered User Filmbuff81's Avatar
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    Filmbuff81 is offline
    Originally Posted by coachcalande View Post
    Actually it is advice. There’s a reason strength activity is linked to weight classes. He wants to get stronger. Gain weight, it’ll happen. Do some actual research and you’ll understand that sumo wrestlers for example have among the most lean tissue on their frames.

    So save it.
    You constantly recommend people gain weight without knowing their current physique or health status.


    If OP is seriously undersized and can stand to add some muscle then awesome have at it.

    But maybe ask first before making your blanket statements?

    not everyone wants to be sumo wrestler sized or out of shape and fat just to add a few pounds on the bar.

    There’s more effective ways of going about it.

    Considering you’ve been dropping copious amounts of fat to improve your health, you’d think you’d be more conservative in your constant suggestions that people should gain weight.

    People can make fantastic strength gains while at maintenance and still gain a bit of muscle too.

    And people can still get plenty strong in a deficit as well.

    “Gain weight” should not be the default answer.
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  7. #7
    Registered User coachcalande's Avatar
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    coachcalande is offline
    Originally Posted by Filmbuff81 View Post
    You constantly recommend people gain weight without knowing their current physique or health status.


    If OP is seriously undersized and can stand to add some muscle then awesome have at it.

    But maybe ask first before making your blanket statements?

    not everyone wants to be sumo wrestler sized or out of shape and fat just to add a few pounds on the bar.

    There’s more effective ways of going about it.

    Considering you’ve been dropping copious amounts of fat to improve your health, you’d think you’d be more conservative in your constant suggestions that people should gain weight.

    People can make fantastic strength gains while at maintenance and still gain a bit of muscle too.

    And people can still get plenty strong in a deficit as well.

    “Gain weight” should not be the default answer.



    Not everyone takes TRT so some of us need actual food and training to continue to make Gains. My advice to OP, train hard, eat more will 100% solve his problem.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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  8. #8
    Registered User coachcalande's Avatar
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    Originally Posted by coachcalande View Post
    Not much mystery to it.

    Do your three or four hard sets
    Eat to gain weight

    It’ll happen real soon.

    Back to actually helping this OP

    Take your max of 110 and train at 75%-80% for four sets close to failure with a spotter.

    Try to increase reps each workout. When you progress 2 reps, increase another 2 kg for example.

    Just keep repeating, it’s exactly how I broke bench marks in my own training, 100% drug free, TRT free…train hard, try to increase reps, then increase wt when you reach a new rep goal.

    I was a skinny weak 119 lb soph and had to break 135, 185, 200, 225, 275, 300, 315, 365, 400 …just keep doing exactly what I said…four hard sets pushed Close to failure. Use a spotter if you can. I would suggest bench and incline done every four days. Four sets each, 5-8 reps.

    When you reach a plateau for two weeks without gaining any reps, try adding 250 cals a day.
    Last edited by coachcalande; 05-07-2022 at 11:51 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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  9. #9
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    Filmbuff81 is offline
    Originally Posted by coachcalande View Post
    Back to actually helping this OP

    Take your max of 110 and train at 75%-80% for four sets close to failure with a spotter.

    Try to increase reps each workout. When you progress 2 reps, increase another 2 kg for example.

    Just keep repeating, it’s exactly how I broke bench marks in my own training, 100% drug free, TRT free…train hard, try to increase reps, then increase wt when you reach a new rep goal.

    I was a skinny weak 119 lb soph and had to break 135, 185, 200, 225, 275, 300, 315, 365, 400 …just keep doing exactly what I said…four hard sets pushed Close to failure. Use a spotter if you can. I would suggest bench and incline done every four days. Four sets each, 5-8 reps.

    When you reach a plateau for two weeks without gaining any reps, try adding 250 cals a day.
    How much did you weigh when hitting 365 and 400?

    Telling someone to continually gain weight is not a programming strategy.

    Neither is “do 4 sets close to failure” and if we’re talking strength gains not training close to failure is far more effective for progression.
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  10. #10
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    OP, as noted above, if you gain weight, you likely will be able to reach 120 kg even with current programming.

    Also as noted above, if you do halfway decent programming instead of constantly training singles, you likely can also reach 120 kg at your current weight.
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  11. #11
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    There’s some reading here for highly advanced as well as the newbies stuff toward the bottom.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6942464/

    Eat and train. It’s fool proof.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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  12. #12
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    Originally Posted by Filmbuff81 View Post
    How much did you weigh when hitting 365 and 400?

    Telling someone to continually gain weight is not a programming strategy.

    Neither is “do 4 sets close to failure” and if we’re talking strength gains not training close to failure is far more effective for progression.
    I’m speaking as a natural here. You are speaking about things you have read. You simply cannot speak as a natural after all you ARE suggesting that body fat discredits my knowledge, experience and progress. You think I always carried this much weight? Your ignorance And rudeness around training statements that you disagree with, yet have never achieved as a natural, are astounding! The next study I post will be the effects of TRT on lean body mass, fat mass and strength.

    I made progress well into the 300s at under 240lbs. I reached 400 at age 48 after deciding it was important to me. And I did it exactly as I shared. You have no say in what works for naturals if I have no say due to body fat..think about it.

    Now in addition to training myself, my own son, age 16 is now 1000 lb club member. I have also trained hundreds of high school and hundreds of middle school kids. Progression by reps, then weights is the most basic, simple and logical approach to gradual size and strength. It’s fool proof. Your regurgitation of specialty training often used by enhanced athletes is appreciated but completely unnecessary for 99% of the population, particularly those seeking NATURAL size and strength. The greater majority of gym trainees, particularly those who are fat shamed, will never see a natural 400 pound bench.


    “Cross-sectional data [indicates] that body fat’s impact on fat-free mass accretion is, if anything, more permissive than inhibitory.”
    Eric Trexler, PhD
    Last edited by coachcalande; 05-07-2022 at 01:40 PM.
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    OP, the debate between the two posters above is kinda outside of your specific issue. Benching about 260 lbs at about 200 lbs is hardly difficult to achieve unless you're going about it very poorly.
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    Originally Posted by air2fakie View Post
    OP, the debate between the two posters above is kinda outside of your specific issue. Benching about 260 lbs at about 200 lbs is hardly difficult to achieve unless you're going about it very poorly.


    There isn’t one single person that I have trained going back to 1989 that has not made significant progress with a simple double progression program. It’s absolutely ridiculous to suggest that because I got fat as a 40 something football coach that I don’t know what I’m talking about…football, not training, was my focus for more than a decade! Now, perhaps TRT wouldn’t be so popular and so widely ABUSED if double progression (first add reps, then weight, train near failure with resistance 60-85% 1 RM) with enough volume (3-4 sets twice a week for bench ) was used instead of needlessly complicated strength protocols for beginners (who benefit tremendously from failure training) and intermediate lifters.

    I personally ignore enhanced lifters, we are not the same.
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    Originally Posted by coachcalande View Post
    There isn’t one single person that I have trained going back to 1989 that has not made significant progress with a simple double progression program. It’s absolutely ridiculous to suggest that because I got fat as a 40 something football coach that I don’t know what I’m talking about…football, not training, was my focus for more than a decade! Now, perhaps TRT wouldn’t be so popular and so widely ABUSED if double progression (first add reps, then weight, train near failure with resistance 60-85% 1 RM) with enough volume (3-4 sets twice a week for bench ) was used instead of needlessly complicated strength protocols for beginners (who benefit tremendously from failure training) and intermediate lifters.

    I personally ignore enhanced lifters, we are not the same.
    I'm just letting OP know that - whether we're talking cal intake, programming or both - if he can't achieve 260 lbs BP from a starting weight of 200 lbs, esp when he's already benching 240, then he's prob going out of his way not to do things remotely right.

    Not chiming in on the debate at all. I know you're a disciple of the Doug Heffernan school of training, which is fine by me. :P
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    My point is your solution to everything is to gain weight.

    For high schools kids that’s a fine strategy.

    For most people just gaining weight continually to hit an arbitrary number is detrimental to their health.

    I’m not saying you always weighed that much to discredit knowledge. I’m illustrating a point that you eating your way to a 400lbs bench is not sound programming strategy.

    Your solution for people is always gain weight.

    Also you have quoted enhanced lifters numerous times in the past to support your points on protein consumption. So you’re just being hypocritical.

    Also if you’re trying to imply that i abuse drugs, that is a pretty strong accusation.

    Especially since TRT is nothing magical when taken at actual doctor prescribed therapeutic doses.

    Post the studies all you want I’ve read them.

    I’m in Canada so any prescription I have is based on numerous bloodwork results and consultation with a urologist.

    I’d be happy to post my bloodwork showing my very average middle of the pack test numbers on my super crazy enhanced bodybuilding dose of 80mg a week lol.

    You’re right we aren’t the same, I sadly have had health issues that required me to make a very tough decision to hop on a lifelong medication after spendings years trying to figure out what was happening to me and barely being able to have a kid because of said issues.

    I also try to give actual advice on programming other than “train hard to failure and gain weight”

    Pretty much any advice I tend to give is based on guys like Mike T, Eric helms, barbell medicine guys etc.

    All natty lifters and very knowledgeable on training.

    I think Mike Israetel and John meadows have good advice too and tend to give pretty rational advice that works for everyone if their goal is solely physique based.

    Even though I’m not a huge fan of failure training it has its place and guys like Jordan Peters or joe Bennett who advocated a more realistic HIT approach are solid too.
    Last edited by Filmbuff81; 05-07-2022 at 02:27 PM.
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    “ For high schools kids that’s a fine strategy. ”

    It’s a fine strategy for anyone looking to get stronger. Do you think Eddie Hall, fully enhanced, is as strong as he was after he dropped all that weight?

    He knows how to train right? He’s got the best methods right? And yet, with the loss of body weight comes what? Reduction of strength.

    Let’s not limit it to Eddie Hall, Paul Anderson got quite large and unbelievably strong…just like every other one of the worlds strongest men in history.

    It’s not rocket science so stop trying so hard to drop knowledge and discredit other posters. It’s toxic.

    You do it constantly.
    Last edited by coachcalande; 05-07-2022 at 02:32 PM.
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    Originally Posted by coachcalande View Post
    “ For high schools kids that’s a fine strategy. ”

    It’s a fine strategy for anyone looking to get stronger. Do you think Eddie Hall, fully enhanced, is as strong as he was after he dropped all that weight?

    He knows how to train right? He’s got the best methods right? And yet, with the loss of body weight comes what? Reduction of strength.

    Let’s not limit it to Eddie Hall, Paul Anderson got quite large and unbelievably strong…just like every other one of the worlds strongest men in history.

    It’s not rocket science so stop trying so hard to drop knowledge and discredit other posters. It’s toxic.

    You do it constantly.
    Who do I try to discredit?

    I only discredit some of your particular pieces of advice because you give blanket statements as if they are gospel that work for everyone.

    Also a heavy/light/medium setup is not complicated and has been used for decades as a very efficient method of strength progression.

    Double progression on heavy compounds only works to a point and there’s far better ways of going about it.

    Wave loaded linear progression being one of them which is easily programmed into a H/L/M setup.

    Training too close to failure is just not efficient for strength gains.

    There’s too much fatigue build up and you’re not building strength you’re just grinding.

    Re: Eddie hall - I thought you said you ignore enhanced lifters?
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    Originally Posted by Filmbuff81 View Post
    Who do I try to discredit?

    I only discredit some of your particular pieces of advice because you give blanket statements as if they are gospel that work for everyone.

    Also a heavy/light/medium setup is not complicated and has been used for decades as a very efficient method of strength progression.

    Double progression on heavy compounds only works to a point and there’s far better ways of going about it.

    Wave loaded linear progression being one of them which is easily programmed into a H/L/M setup.

    Training too close to failure is just not efficient for strength gains.

    There’s too much fatigue build up and you’re not building strength you’re just grinding.

    Re: Eddie hall - I thought you said you ignore enhanced lifters?

    “ Double progression on heavy compounds only works to a point and there’s far better ways of going about it.

    Wave loaded linear progression being one of them which is easily programmed into a H/L/M setup.

    Training too close to failure is just not efficient for strength gains.

    There’s too much fatigue build up and you’re not building strength you’re just grinding.”

    And yet here I am, living proof that a natural 400 pound bench as an old man, 315 plus on incline, 235 plus on shoulder press behind the head….all accomplished by training to failure. If it does Not work, that’s news to me. Would be news to every person who’s ever played ball for me or been trained by me in gyms, would be news to many 70s- 80s era bodybuilders that I trained with.

    If something else would have gotten me further, are you suggesting that I could have been a natural 500 lb bencher? 405 on inclines maybe?

    Ridiculous. Training to failure to maximize sets works for anyone and everyone. It may not be their preferred method, but it absolutely will not fail.

    Get outside of your little bubble. Take a training Weight, use it, allow adaptations and recovery…grow and get stronger. Time to stop your baloney and accept that this is a proven method.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    I can try to gain 5 kg not more cuz then i get to much fat
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    Originally Posted by coachcalande View Post
    “ Double progression on heavy compounds only works to a point and there’s far better ways of going about it.

    Wave loaded linear progression being one of them which is easily programmed into a H/L/M setup.

    Training too close to failure is just not efficient for strength gains.

    There’s too much fatigue build up and you’re not building strength you’re just grinding.”

    And yet here I am, living proof that a natural 400 pound bench as an old man, 315 plus on incline, 235 plus on shoulder press behind the head….all accomplished by training to failure. If it does Not work, that’s news to me. Would be news to every person who’s ever played ball for me or been trained by me in gyms, would be news to many 70s- 80s era bodybuilders that I trained with.

    If something else would have gotten me further, are you suggesting that I could have been a natural 500 lb bencher? 405 on inclines maybe?

    Ridiculous. Training to failure to maximize sets works for anyone and everyone. It may not be their preferred method, but it absolutely will not fail.

    Get outside of your little bubble. Take a training Weight, use it, allow adaptations and recovery…grow and get stronger. Time to stop your baloney and accept that this is a proven method.
    I never said it doesn’t work I said it’s not efficient.

    And yeah I think if you had spent more time on sub-max training and programmed for an actual taper then peak you would’ve obliterated your PRs or hit those PRs without the trade-off of having to gain as much weight to reach them.

    Also it would’ve been less like you’d have injured your pec by constantly training to failure on heavy pressing movements.

    Also plenty of 70s and 80s bodybuilders didn’t train to failure same with every decade.

    We’ve also established that anything works for a pro bodybuilder. Their methodology is secondary and is a matter of preference.

    I’m speaking strictly from a strength perspective here.

    Hypertrophy happens from like 5 RIR and lower. So if they wanna bust a strength plateau without having to build up excessive fatigue and and gain weight i think bench more frequently and waving the intensity is a better option.

    If they don’t care to optimize strength and just wanna get jacked and EVENTUALLY maybe bust their plateau.

    Sure train to failure and eventually they’ll maybe bust through.

    Im simply saying the cost benefit ratio of failure training on strength performance isn’t worth it.

    Like the proof is out there with all the powerlifters using RPE and staying away from failure to make massive gains.

    If someone cares only about hypertrophy I’d argue always training to failure isn’t the best, but I say all the time have at it.

    Hypertrophy happens with all sorts of training. So consistency matters more.

    But strength programming is different IMO
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    Originally Posted by Mortzik View Post
    I can try to gain 5 kg not more cuz then i get to much fat

    What’s your current calorie intake? How much protein a day?

    If you were to add 500 cals a day ( one meal for instance) to what you normally eat, that’d be a good start and you could evaluate after a couple of weeks, cut it back some, all or add a little or double it…you’ll know by the mirror, the scale and by your gains in the gym!


    The bottom line is that as you are building muscle you will be getting stronger. Eating more, training harder, this absolutely will NOT make you smaller or weaker! Only bigger and stronger.

    Looking forward to the next few weeks hearing about you reaching your goals.
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    Originally Posted by Filmbuff81 View Post
    I never said it doesn’t work I said it’s not efficient.

    And yeah I think if you had spent more time on sub-max training and programmed for an actual taper then peak you would’ve obliterated your PRs or hit those PRs without the trade-off of having to gain as much weight to reach them.

    Also it would’ve been less like you’d have injured your pec by constantly training to failure on heavy pressing movements.

    Also plenty of 70s and 80s bodybuilders didn’t train to failure same with every decade.

    We’ve also established that anything works for a pro bodybuilder. Their methodology is secondary and is a matter of preference.

    I’m speaking strictly from a strength perspective here.

    Hypertrophy happens from like 5 RIR and lower. So if they wanna bust a strength plateau without having to build up excessive fatigue and and gain weight i think bench more frequently and waving the intensity is a better option.

    If they don’t care to optimize strength and just wanna get jacked and EVENTUALLY maybe bust their plateau.

    Sure train to failure and eventually they’ll maybe bust through.

    Im simply saying the cost benefit ratio of failure training on strength performance isn’t worth it.

    Like the proof is out there with all the powerlifters using RPE and staying away from failure to make massive gains.

    If someone cares only about hypertrophy I’d argue always training to failure isn’t the best, but I say all the time have at it.

    Hypertrophy happens with all sorts of training. So consistency matters more.

    But strength programming is different IMO
    T

    “I never said it doesn’t work I said it’s not efficient.”

    That’s just not true. I speak from experience again not only with my own body but those that I have trained and many times over I have had incredible feedback. So YOU are wrong to say “it’s not efficient “- it’s just hard. It may not be for everyone, heck that’s why many turn to drugs, they are not cut out for training and gaining as a natty.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    Originally Posted by coachcalande View Post
    T

    “I never said it doesn’t work I said it’s not efficient.”

    That’s just not true. I speak from experience again not only with my own body but those that I have trained and many times over I have had incredible feedback. So YOU are wrong to say “it’s not efficient “- it’s just hard. It may not be for everyone, heck that’s why many turn to drugs, they are not cut out for training and gaining as a natty.
    If double progression failure training was as efficient as other methods for strength gains wouldn’t we see more top level lifters utilizing it?
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    If I want to improve how how much I can bench, I press as much as I can for 5-6 reps . I can usually add another 5 pounds the following week, and if I can’t I drop back .
    For some reason I go against all normal logic and find I get stronger if I take 7 days off between benching , as 6 days rest doesn’t seem to work as well if I want to increase .
    Maybe it’s because of my age , as in my 20’s perhaps I could have gone with less recovery time .
    It’s important not to burn yourself out before you get to your max at 6 reps . I warm up a lot , but as I get heavier I actually reduce my reps to 2-4 to avoid burning out prior to getting to where I know I can do 6 .
    It’s interesting to document, as I’ll only be able to bench 225 pounds for 1 rep, but if I drop back and avoid doing singles and start doing my 5-6 reps max , a few months later I’m getting 225-5 to 6 reps
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    Originally Posted by Filmbuff81 View Post
    If double progression failure training was as efficient as other methods for strength gains wouldn’t we see more top level lifters utilizing it?

    Is this OP a top level lifter? Why aren’t you a top level lifter if you have all the tricks of the trade AND are on TRT?

    I actually speak from experience here, you are simply regurgitating what you see on YouTube or read. That’s fine, there are many ways to grow muscle and get stronger, again, step out of your bubble.

    The Op might manage 5-6 quality reps on set one with 80% of his max. Each workout he can strive for more.

    Within a few workouts he will reach 8 reps at which point he may choose to add to his resistance.

    Let’s say a trainee was using 185 on bench

    185x5
    185x4
    185x4
    185x3

    Might be a typical session, then three or four days later…

    185x6!
    185x4
    185x4
    185x3

    Then a few days later

    185x7!
    185x6
    185x4
    185x4

    And a few days later

    185x8* time to graduate!
    190x5
    190x4
    190x4

    A few days later…
    190x6
    190x5
    190x3
    190x3

    Just an example.

    Every workout I would expect to see at least 1 rep gained in those four sets or I’d suggest diet, sleep adjustment may need to happen. This pattern can continue with instant feedback on the very first set after a couple of light warmups. It’s important not to drain your strength by warming up too heavy. The rest intervals between sets can be adjusted based on conditioning and goals. Longer rest are best for strength training. Two-three min should be about right for the average lifter.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    Originally Posted by MajorTendonitis View Post
    If I want to improve how how much I can bench, I press as much as I can for 5-6 reps . I can usually add another 5 pounds the following week, and if I can’t I drop back .
    For some reason I go against all normal logic and find I get stronger if I take 7 days off between benching , as 6 days rest doesn’t seem to work as well if I want to increase .
    Maybe it’s because of my age , as in my 20’s perhaps I could have gone with less recovery time .
    It’s important not to burn yourself out before you get to your max at 6 reps . I warm up a lot , but as I get heavier I actually reduce my reps to 2-4 to avoid burning out prior to getting to where I know I can do 6 .
    It’s interesting to document, as I’ll only be able to bench 225 pounds for 1 rep, but if I drop back and avoid doing singles and start doing my 5-6 reps max , a few months later I’m getting 225-5 to 6 reps
    It’s because training close to your max constantly doesn’t make you stronger.

    Sub-max training for more reps and sets builds strength and muscle.

    Doing strategic blocks of training where you incorporate some singles can be helpful for skill work, but you’re better off training further from your max and building up over time.
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    Originally Posted by coachcalande View Post
    Is this OP a top level lifter? Why aren’t you a top level lifter if you have all the tricks of the trade AND are on TRT?

    I actually speak from experience here, you are simply regurgitating what you see on YouTube or read. That’s fine, there are many ways to grow muscle and get stronger, again, step out of your bubble.

    The Op might manage 5-6 quality reps on set one with 80% of his max. Each workout he can strive for more.

    Within a few workouts he will reach 8 reps at which point he may choose to add to his resistance.

    Let’s say a trainee was using 185 on bench

    185x5
    185x4
    185x4
    185x3

    Might be a typical session, then three or four days later…

    185x6!
    185x4
    185x4
    185x3

    Then a few days later

    185x7!
    185x6
    185x4
    185x4

    And a few days later

    185x8* time to graduate!
    190x5
    190x4
    190x4

    A few days later…
    190x6
    190x5
    190x3
    190x3

    Just an example.

    Every workout I would expect to see at least 1 rep gained in those four sets or I’d suggest diet, sleep adjustment may need to happen. This pattern can continue with instant feedback on the very first set after a couple of light warmups. It’s important not to drain your strength by warming up too heavy. The rest intervals between sets can be adjusted based on conditioning and goals. Longer rest are best for strength training. Two-three min should be about right for the average lifter.
    You’re really hung up on the TRT thing as if it’s a panacea lol.

    I don’t focus solely on 1RM strength yet my everyday maxes are pretty solid for someone who runs a business and does this as a hobby. Maybe I’ll try a dedicated run for top end strength after this cut.

    And The OP can bench 240 so they’re not a rank beginner.

    I’m not even suggesting advanced programming strategies.

    I’m suggesting simple intermediate progression and to bench 3x week instead of 2.

    Benching more often will improve technique and in the short term helps with strength gains too.

    It’s not like I’m saying do 4 months of a volume block then taper to peak for a 1RM test.

    I never said there was only 1 way to train either.

    Some people Hate RPE training and prefer % based work which is cool. I think combing the two is best.

    The only thing I really disagree with you is your constant advice to people to gain weight without taking into account their current goals/physique/health.
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    Originally Posted by Filmbuff81 View Post
    My point is your solution to everything is to gain weight.

    For high schools kids that’s a fine strategy.

    For most people just gaining weight continually to hit an arbitrary number is detrimental to their health.

    I’m not saying you always weighed that much to discredit knowledge. I’m illustrating a point that you eating your way to a 400lbs bench is not sound programming strategy.

    Your solution for people is always gain weight.

    Also you have quoted enhanced lifters numerous times in the past to support your points on protein consumption. So you’re just being hypocritical.

    Also if you’re trying to imply that i abuse drugs, that is a pretty strong accusation.

    Especially since TRT is nothing magical when taken at actual doctor prescribed therapeutic doses.

    Post the studies all you want I’ve read them.

    I’m in Canada so any prescription I have is based on numerous bloodwork results and consultation with a urologist.

    I’d be happy to post my bloodwork showing my very average middle of the pack test numbers on my super crazy enhanced bodybuilding dose of 80mg a week lol.

    You’re right we aren’t the same, I sadly have had health issues that required me to make a very tough decision to hop on a lifelong medication after spendings years trying to figure out what was happening to me and barely being able to have a kid because of said issues.

    I also try to give actual advice on programming other than “train hard to failure and gain weight”

    Pretty much any advice I tend to give is based on guys like Mike T, Eric helms, barbell medicine guys etc.

    All natty lifters and very knowledgeable on training.

    I think Mike Israetel and John meadows have good advice too and tend to give pretty rational advice that works for everyone if their goal is solely physique based.

    Even though I’m not a huge fan of failure training it has its place and guys like Jordan Peters or joe Bennett who advocated a more realistic HIT approach are solid too.
    I’d honestly just stop replying to him.
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  30. #30
    Registered User coachcalande's Avatar
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    Originally Posted by Filmbuff81 View Post
    You’re really hung up on the TRT thing as if it’s a panacea lol.

    I don’t focus solely on 1RM strength yet my everyday maxes are pretty solid for someone who runs a business and does this as a hobby. Maybe I’ll try a dedicated run for top end strength after this cut.

    And The OP can bench 240 so they’re not a rank beginner.

    I’m not even suggesting advanced programming strategies.

    I’m suggesting simple intermediate progression and to bench 3x week instead of 2.

    Benching more often will improve technique and in the short term helps with strength gains too.

    It’s not like I’m saying do 4 months of a volume block then taper to peak for a 1RM test.

    I never said there was only 1 way to train either.

    Some people Hate RPE training and prefer % based work which is cool. I think combing the two is best.

    The only thing I really disagree with you is your constant advice to people to gain weight without taking into account their current goals/physique/health.
    Have you seen me tell you that what you suggested won’t work? Nope, because again, there are many ways to skin this cat and I have seen many guys in plateaus that simply needed a simpler approach. What’s simpler than pushing for AMRAP for four sets, then resting, eating, growing?

    The answer is…nothing. All that other stuff can work and can have plateaus too.


    The fact remains, a larger YOU will become a Stronger YOU if you are getting larger by the combined efforts in the weight room and kitchen.

    There’s zero that can be refuted. The failure boogeyman is bull#@$& as the greater majority of folks will never train often enough and hard enough to actually reach a state of overtraining. In fact, the “training to failure on some things is good but others MAY eventually lead to overtraining “ is still only a THEORY.

    Someone training to failure on four set of bench twice a week and maybe 8-12 sets per body part in a workout is not going to reach an overtraining state. Can they underEAT? Yes. That will result in a plateau.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

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