3 Most Important Guidelines to Program for Maximum Strength | PART 1

[@orlandoswift7398]

I've only watched half of this video so far but it's already the most helpful video on programming I've ever seen

[@eldinbechar]

exactly

[@lh1690]

Won't your 1RM change as a result of the training though?

[@orlandoswift7398]

LH late response, but I think the assumption is that only intermediate and above are programming in this manner, as beginners dont need to worry about programming nearly as much, and rep maxes dont change quickly enough for it to matter if youve been lifting for a little while

[@puppy8125]

Orlando Swift what’s your Split like? What days do you do what exercises?

[@orlandoswift7398]

widepeepoHappy Im not especially focused on lifting, especially not olympic lifts. But I try to train both my lower and upper half twice a week, along with sprint work. I play baseball so lifting is basically assistance work for that.

[@or8t]

Captions ON SCREENSHOT SCREENSHOT SCREENSHOT. I've just stumbled upon GOLD

[@zachmurdoch150]

or8t I did the same exact thing lmao

[@stefvanloon8988]

This video and its second part are among the very best training related videos I have ever seen... Thank you so, so much...

[@maximillianreichel1748]

I come back to this video every so often to refresh my training knowledge, this is probably the best explanation of programming that I've found on youtube.

[@yungmagickidd]

Hands down one of the best videos I’ve seen on programming. It just makes more sense to me than anything else I’ve seen or read. Keep it up playa👌🏾

[@SteveWeltman]

Excellent explanation of some very complex topical material. I’ll have to watch this again. It was more complex than I understood.

[@ramybadr64]

bro I'm a pt and a lifter , been in the sports for over 18 years ... I've always had massive knowledge but never knew how to put it out or break it down easily like you do .... your videos are amazing , you did your homework properly and I salute you , well done and hope to get to do some work together some day 👊👊👊

[@jensk.6791]

This is a good one. Usually I have to read a whole book to get this information packed in an 8 minute video. Thank you!

[@jayripley2948]

So I saw this and began making my programming like this two years ago. I only recently started watching your videos since you did a colab with Juji and Tom, and since I never saw your face in this one I never put it together it was you. I've been programming with a similar kind of methodology of tracking intensity and relative intensity and it's helped immensely. I know credit should go to the research you cited, but it was you who brought it to my attention so thank you very much!

[@el0j]

you're welcome!

[@vinnylepre98]

How’s this programming gone for you?

[@sbwke9432]

Dude, honestly really like your videos, one of the best youtube channels of this sport.

[@madt1008]

This is incredible. I’ll need to watch it a few times for it to sink in but I can’t thank you enough for your channel and content

[@willfarrell8300]

same bro

[@sabineottala3588]

Thanks so much for this super-helpful video, Zack. But how long would it take to recover from a max math session? I need to know when I should attempt to watch part 2.

[@martinbaumann6606]

🤣🤣🤣 Dying over here.

[@cornnellify]

Probably the most helpful KZbin vid I’ve ever watched

[@Subzerowins]

The truest coach ever

[@roadtofreedom4870]

I have switched to conjugated training 4 months ago, but have been getting lost in the suace. During at the end of the first block, I feel blown up; but your explanation showed me that I have been going to heavy in the first block. Thank you, Zach!

[@Vintrking07]

Best video on programming out there, and you sure got a future on youtube. Great content!

[@jamesbanni]

This video is pure gold

[@Marcy111111]

I have seen 3 of your videos up to now and I can say that your channel will go through the roof! Awesome contents :)

[@behrad9712]

Thank you so much from Iran 🙏❤

[@mikemoore2791]

THIS IS G O L D. I DID A CERT 4 IN FITNESS LEARNED NOTHING. I.COULD CARE LESS ABOUT 'FITNESS'. GIMME STRENGTH AND CONDITIONING.

[@Real_Javi]

I always find myself coming back to this video to re-calculate my chart (after long pauses in training yada yada). I first came across this video back in 2019/2020 and have been using it since. Thanks Zack!

[@ImReesesPieces]

This is exactly the video I needed to see, thank you so much!

[@andyyu1642]

Thank you Zack for sharing this detailed and helpful guide! But I need your help to understand this: In the video, reps are determined from absolute intensity (a dependent variable of reps) and Prilepin's chart (constant) while we can only find absolute intensity (AI) from reps (a dependent variable of AI) and relative intensity (constant). Therefore, reps and AI are dependent on each other and that may result in multiple answers. For example, at 6:09, you showed us an example of how to get absolute intensity of 76.5% from relative intensity of 88% with 5 reps (87%); RI88% x 87%(5reps) = AI76.5%. What if we use 4 reps(90%) instead of 5 reps (87%) for RI%88? i.e. RI88% x 90%(4reps) = AI79% Is the reason you used 5 instead of 4 reps because we also don't want to increase the AI% by too much every week as the same reason why we keep increase of RI% within 3%? I understand the chart is just a guideline for us to play with among different training experiences and individuals, but still would love to know your logic behind. Thank you again Zack, great contents!!

[@NorwichGrad97]

I recently subscribed. I am kicking myself in the butt because I wish I knew about your channel sooner than later. But better late than never. Thank you. Please keep the vids coming.

[@ottom333]

HOLYCRAP COACH! This is amazing.

[@AlejandroRodriguez-wt2mk]

Man, you're my hero.

[@Hanini87]

Zack this video is brilliant thanks so much...

[@cheeks7050]

Thank you Zack. Legend mate.

[@zakwilson3007]

I cant trust programming from a person who writes 8’s like 2 circles

[@iwantlee9510]

Fuxk off then.

[@EviIM0nk3y]

@@iwantlee9510 whoosh

[@swiftskilly]

Or someone who is a lefty

[@HeathWatts]

Maybe he attended a sci and tech school like I did. When you want to write quickly and neatly, the circle method is the way to do it. It's like crossing your zeros and putting a line in a Z to distinguish it from a 2; it allows you and others to read what you write.

[@olyliftingprogress8132]

I cant trust anyone who spells zack like zak XD

[@jishman101]

Hands down the best video I've seen on periodization. Subed

[@wyattflores9885]

I love this content bro. You really crushed it with this one and earned a follow. THANK YOU

[@lukabilic6081]

Thank you the great info! This was most enlightening to me :)

[@avika88]

Thanks for the GREAT content so far, Im so hyped about part 3 now ;D I'm just curious how many squat sess would you suggest pr week in the first couple of weeks, and would It be possible working both BS and FS at once? (1-2 FS sess 2-3 BS sess pr week) Or would you stick to one movement for the 13 weeks? Keep up the good work

[@isaacbaik9982]

Very good explanation of the basic principles of strength programming. Great job man

[@zacktelander]

Isaac Baik thank you! I'm gonna get back to more programming vids in the future!

[@hobobear188]

Thank you so much. I've been looking for a simple explanation on relative intensity! Loved the video. Love your channel!

[@merodeand0]

¡¡¡Este video es oro sólido!!!....Mil gracias Zack👏🏻👏🏻👏🏻

[@Simone-lb8zr]

With eng subtitles you would better spread the word, to me. In your videos you always highlight important topics. Impressive, congrats.

[@salted19]

Excellent video as always

[@pabloa4692]

Amazingly good video, much respect. Thank you very much for taking the time to make such a professional video. No doubt you will become a huge youtube channel in the future. I wish you best of luck brah.

[@maldillo09]

I am a personal trainer and always learn new information. And this video was great thank you

[@mrjackmsg]

So helpful Thank you so much for the content

[@sondre2902]

I finally figured it out after a while thinking. Will definitively try this out with squatting 2x per week for 3 weeks. So excited to try it out!

[@emilpindur9400]

How did it go?

[@sondre2902]

@@emilpindur9400 went from 140 max to 180 in a half a year

[@SquatSimp]

This was a tremendous help-- thank you!

[@Spenny909]

I used to waste a lot of time doing this, then I learnt that I can obtain the same results, maybe better, by just getting under a bar and aim to do more.

[@Spenny909]

An olympic discus thrower trained with us sometimes. He always had a straightforward approach to the gym. I always remember the moment, while following a sophisticated programme, I caught a perfect snatch, and he told me "If you can look happy at the bottom of a snatch then it is too light for you."​

[@Spenny909]

But overall, I wish the best of luck to all in the gym. May your lifts forever increase and we all maintain optimal health. Just do what you enjoy X

[@divercetgd]

This video shoud get billion views and million likes. An 8 minute video for visdom of lifetime programming..

[@sonsofodinots7695]

Really useful video!

[@Kaspar502]

Really good explanation

[@646Weightlifting]

Super helpful. Thanks for putting this together Zack!

[@fruitsarealive]

thank you zack for demystifying this programming stuff

[@ezleez9118]

2 brilliant videos, learned alot!

[@tade5003]

You are a star!

[@Andy-tf2il]

Excellent!!

[@gigabuyceps]

I've read the book, excellent explanation, thanks! 👍

[@TehOnlyLight]

Thus is just so freaking helpful ❤️

[@jgpenniesworth442]

Great content, thanks for the excellent knowledge drop

[@G3Number]

Underrated youtuber. Amazing video!!! I learned allt!! Thanks you so much. Subbed and like :)

[@cheng6992]

Thank you so much for this video!

[@MitchNorris]

WOW!!! Mind blown!!! Thank you!!!

[@ramybadr64]

bro Ur really awesome and you will be very successful , respect

[@ricardoaraujo2286]

Very useful! Thanks

[@lunchlump]

Great video thank you!

[@RahulDevanarayanan]

Zack your content's amazing. So glad I finally discovered it, this channel deserves to be bigger. Really clean editing style and focused delivery on technical guidelines makes these vids a great learning tool!

[@bouffy2910]

this video is dense. really great stuff. my only quesion is do you use actual intenisty or relative when determining the weight your gonna put on the bar? im a little confused there.

[@PaulJohnson-bb2ir]

I bought the book periodisation by Tudor Bompa after you mentioned him in the beginning of the video. However, Bompa doesn't mention anything about Prilepin's chart or how best to construct strength sessions (the optimum sets/reps) in the book periodisation. Where did you get all the information about relative intensity, Prilepin's chart etc?

[@pistolpete7777]

Its in the russian weightlifting translations by bud charniga

[@JohnSmith-te5oo]

@@pistolpete7777 Yea, I have books by Roman and Medveyev (both translated by Charniga) and I don't recall them CALLING it Prilepin's table - but they use it. Prilepin knew his stuff

[@Killermzee]

Oh my god! What an helpful peace of information i stumbled upon. Thank you :)

[@mikeu1858]

Good stuff. Tanks !

[@electr0nic089]

Hey mate. Great videos, I learnt a lot thanks to you. Now I'm asking myself, and I'm actually struggling to find as clear answers as your videos, how to program a multiple lift program ? By that I mean, squat, bench, deadlift and press, all in the same week. Would I get into overtraining by following the Relative Intensity logic at the same time on the 4 main lifts ?? Thanks a lot for all your videos ;)

[@mazocco]

In short, you just have to progress how hard you train regardless of the rep ranges. And then deload and start again. And importantly, dont start all out or that progression wont be posible. I watched this video 3 years ago and thought, damn this is complicated. Now I understand it all. Sometimes you just need to become more advanced to then start worrying about more advanced and complex stuff.

[@ambidexmed]

This is brilliant

[@andreaconsoli364]

So clear and helpful. Only one question: this progression was taken in the case of only 1 squat training per week: what if I trained squat 2-3 times per week?

[@alexanderidler2718]

Best video! Cheers for that! Can I only use this tool for squats and stuff? Or can I use that at technical exercises also?

[@Yupppi]

Almost lost my mind figuring out how to force google sheet to calculate the actual intensity and weekly load based on what relative intensity and rep programming you choose, as well as what 1RM you input. Now the easy part: following the progression...

[@rodneydongerfield5378]

the way he writes an 8 is unnerving

[@Washyourbellybutton]

😂😂😂

[@aakashdeepmundi7226]

Hey man, thanks for the great video! Love your content. I had a question for you - not sure if you would but gotta ask. I am a rock climber, and training grip strength is the meat and potatoes of our workouts. Would these programming techniques work with forearms? They tend to plateau and become impervious to any soreness quickly and are one of the weird training muscle groups - like the calves or the core. I know that the programming principles would work for things like pulling and leg strength , but wonder about forearms. Would be dope to know. Thanks!

[@mrjackmsg]

Thanks so much for the content Could you advise how many days should we train in a week?

[@enduro_sztambuch]

Great content bro!

[@zacktelander]

Thank you!!

[@ryanreviews8566]

GOLD KNOWLEDGE HERE

[@sam_leLib]

Thank you for sharing this, very helpfull! I have a question: at 6 min video. 4*6@72 and 4*5@74 got the same Relative intensity i suppose because 6 reps is 85% and 5 reps is 87% of 1RM so 72/85 and 74/87 are the same! What about the set manipulation? 4*6 and 5*5, they still got the same RI but one more set for the 5 rep... we don't take into consideration the set count?

[@ramybadr64]

It’s an amazing video Zack. Would u be willing to teach this practically and how we can go about it if yes ?

[@newgoliard6059]

Your 1rep max changes from day to day so I stick with rate of perceived exertion (RPE) charts for programming and keep it simple.

[@crossfitsaoleopoldocfsl8938]

nice video. Certainly that i´ll use this

[@3조자산가삼오공칠공]

This is what I'm looking for!

[@jesusortigoza9852]

Nice bro!!! thanks a lot!!! can i use this guidelines to program a maximum pull up strength cycle?

[@rafaelbenz6375]

Great set of videos. This is aimed just for a backsquat. I'd like to make my own programing follow this logic but with 4 major life instead of 1. Back squat/Front squat, Bench, Clean & J, and Snatch. Would I just do " 1 lift a day" & add accessory for that major lift & a metcon?Example:1: Backsquat2: 2 or 3 Accessory workouts3: Metcon

[@mossoconnor4417]

If you want to Olympic lift get a coach, or don’t worry about programming if it’s just for fun. It’s too hard to program compared to powerlifting/bodybuilding

[@miguelinzunza]

awesome bro.

[@nicksmith5400]

Scoffed when you said progressive overload, but as soon as you pulled out prilepin's chart and talked about relative intensity you won me over! Admittingly I didnt understand all the math before this video, but from my experience, you have to train relative to your best. The body doesnt care if it is 10 pounds or a hundred- all it knows is heavy or not. Almost noone considers the relative intensity when they dicuss progressive overload, drives me bonkers. Pretty much any athlete-, once they hit the medium advanced level- cannot handle progressive overload for long. It would destroy their body with volume unless they started super slow (ie jim wendler 5/3/1- only using 85-90 percent of your non stimulated training max which ends up being about a 80-87%starting point when done right and even then it's a good month before you go up by just 5-10# on your lifts).. +subbed, nice job breaking it down :)

[@wossels87]

Hey Zack, great informative video. I see it says on Prilepins chart it says total range 12-24 for your 70% so I guess you just divided 24 by 6? Could you also divide by 4 to do 6 sets of 4 if working with a heavier weight?

[@zacktelander]

To answer your first question YES! The only issue when you use different rep schemes is that your actual intensity will change even though relative intensity will stay the same because the corresponding rep max will change. Always program like this: Find relative intensity you want to use. Then find the reps you want to do. Calculate the actual intensity from those two numbers (relative int. * rep max %) = actual intensity. Then find your rep range in prilepins chart and find the best option divisible by the rep number you chose. If you calculate for 6 reps at 90% rel. int. the actual intensity will be different than calculating for 4 reps at 90% relative intensity. To answer your second question it really depends where it fits into prilepins chart.

[@smolboyi]

THANKS FOR THE BOOK RECOMMENDATION

[@hunchofmateus2422]

Dumb question, what frequency for training per week are we talking about? I’m sure it makes a world of difference training almost every day than 2 or 3

[@thomaskerr7025]

Hey mate this video is great, it's answered heaps of questions I've had over the years about difficulty gaining momentum in training. I was wondering what the thoughts are on programming squats multiple times in a week, and the increase in Relative Intensity - do you keep the increase in RI below 5% per week, no matter the sessions. If I was programming 3 squat sessions a week, would I go something like 71, 73, 75% RI throughout that one week? And would you split those workouts into light/moderate/heavy?

[@1vootman]

Excellent

[@QuickStrikes84]

Hum... Just gonna copy that 4 week cycle for squat & bench. Thnx

[@wh1s948]

You're great is the programming same for deadlift also ? And if no what are the tweaks?

[@rocketlauncherblam]

Could someone show me an example of this with weight values plugged in?

[@crossfitmastersgymtainment7661]

Great Videos.

[@anthonypeltier4039]

At 7:37 you mention writing a motorcycle, please teach me.

[@StephCurry243]

will you do a video in which you explain how to set up a complete training session? In my case i want to write my own programme for off and in football season, but I'm not sure how many workload of the excercises (DL, Squat, BP etc.) I should do in a microcycle. Thanks in advance.

[@aaronyujra2456]

Does anyone know if this is applicable to beginners?

[@jgpenniesworth442]

This is my third time watching this and I feel like I need more information. Are there any books that might provide more QUALITY info on programming for strength?

[@CraftingStudios1337]

Starting Strength third edition 😂

[@smolboyi]

I like those at signs