Managing Acute Fatigue For Optimal Strength Gains | Programming 101

[@Razephon]

This stuff is far ahead of the rest of the stuff on youtube! Keep it coming!

[@BrendanTietz]

Razephon I will! Thank you for watching! Glad the long video didn’t scare everyone off lol

[@alerosso91]

Please keep sharing this kind of informative content. Maybe I'm weird, but I can go on listening to this kind of stuff for hours. AMAZING

[@BrendanTietz]

Alessandro Rosso Hahahaha I definitely will! I’m glad too because tbh this video to me has more value than most of the videos on my channel. Programming and really in depth vids in general are so useful! Glad someone’s listening

[@Kayeinel]

Videos always seem to be long, but you don't waste a second; every minute is filled with useful information. 👍🏾 nicely done video.

[@DanielT273]

Awesome video man, I could sit here and listen to you talk about programming for hours!

[@BrendanTietz]

DanielTorres is that the kind of dirty talk you like? 😏😂 I’m going to make a bunch more programming videos in the future!

[@BMxJone]

Found your channel last week and you're very quickly becoming one of my favourite channels

[@ghandn]

This is super nice. Just about to end an 8 week powerlifting cycle and didn’t really know how I was going to program my next 8-16 weeks but this video definitely clears things up a lot

[@BrendanTietz]

ghandn really glad to hear that!! It was hard finding a balance of enough info but not too much to where it’s confusing so it sounds like the message was understood! Makes me happy!

[@matthewwong7674]

Really wish I learned about fatigue, deloads and tapers when I got to lifting heavier weights. I didn't realise why I wear so tired, why I was stalling. Even resting heart rate was elevated. Would of progressed slot better if I learned all this quicker...Brendan is surely one of the better youtubers I,'ve come across.

[@twhiz92]

That shoulder mobility is insane..especially at around 6:50 mah gawd

[@BrendanTietz]

Tea Why Jelly hahaha thank you! It’s so key for a lanky squatter like myself! Opens up the chest and shoulders to stay broad, rigid and tall!

[@JSong_3507]

Thank you for the informative video. Accidentally found your channel, and now one of my favourite channels!

[@cindywalden8340]

I have learned so much from you! Thank you for consistently helpful and clear content! So appreciated Brendan!!!

[@BrendanTietz]

Cindy Walden you’re very welcome and thank you for watching! There is no Brendan Tietz on KZbin without people who actually watch :)

[@shortazn625]

I think I'm going to have to watch this a couple times to fully understand, but it's a very comprehensive and informative video. And I feel acute fatigue in my quads all the freaking time.

[@khalifalifts3992]

Maaan this is one of the best video I've watched!!! very informative and I'm definitely gonna incorporate these tips. would be great if you dropped more videos like this man doesn't matter how long it is, as long as the info is there. thanks B!

[@Joshdd]

Hey bro loved the video! Wondering if you could please share your thoughts on my current split. Monday - legs heavy (squats) followed by hypertrophy light leg day. Tuesday- Push Heavy (bench day & heavy ohp) with hypertrophy push day Wednesday- pull heavy (deadlift) & hypertrophy back biceps Thursday- off abs Friday- legs hypertrophy Saturday- Push Hypertrophy (Bench Press & OHP) Sunday- pull hypertrophy (deadlift &back biceps) abs I've made it so that i have atleast 3 days in between my strength days and atleast 2 days between my hypertrophy days, also i try to keep volume between 60-180 reps lower end for my strength workouts and higher 180 reps total for my hypertrophy. I saw in your video that one of your client benched on friday and the next day he benched again. Im just confused because my professors have taught me there should be atleast 24-48 hours recovery for the muscle group your training for hypertrophy. And 72 for strength. Is it not needed? Also i have tried the bulgarian method for my squat for about 4 months which completely goes against what i've learnt. Can i implement your style of programming to mine? And is total amount of volume most important for the week regardless of frequency? For example my target volume for each muscle group for hypertrophy is 180 i split it between 2 days 15 sets of 12 reps. I know that theres research for higher frequency equals to more muscle growth and adaptation unless the individual over trains and over shoots their MRV. I believe im in my early intermediate stage of lifting with only 2 years of proper lifting under my belt. Should i slowly increase frequency and decrease my volume in each workout or should i keep it the same? Sorry for typing such a long message, im only in my 1st year as a personal training in a gym. And i am really interested in the science behind lifting. I learn something new every time you make a video And i could honestly say i've learned more watching your videos than what i spent in my 3 years in university doing sports science.Thank you!

[@trandenny]

So much great info in these vids. This one was particularly good because I always generally have atleast 1 bad workout a week where everything is heavy and doesn't move right. I'll try to implement some of the things you said and see how I feel

[@Yasill_Spiritual_Lifting]

Your channel is so informative

[@BrendanTietz]

Yasill Hokly thank you! I will always keep it unmonetized and informative!

[@Yasill_Spiritual_Lifting]

Why unmonetized?

[@BrendanTietz]

Yasill Hokly just so I always keep my content true and never with the intent of making money from it. I see a lot of people sensationalizing content in ways that just makes the information a non priority while their editing, cover photos, topics, and other flashy things become the priority. I just don’t ever want to become that so I purposely unmonetize my channel so I don’t even think about it.

[@iravageshoti8196]

This is absolute gold. Thank you very much!

[@PhyFK8]

This one is VERY good bro

[@BrendanTietz]

Phyman Dang dude glad you watched and liked it. It’s so hard for me to post long ones sometimes cuz I know people don’t watch as much. But dude we really need to collab! I’m coming back in feb I think and you’re coming up here before then so we have multiple opportunities!

[@PhyFK8]

Brendan Tietz it's funny man I was just addressing this to some of my athletes telling me they felt kinda poopy some days 😂 yeah man sometimes people can zone out with lengthy videos but I think it's definitely worth the effort to make them cause you help a ton of people. dude absolutely bro I'd love the opportunity! When in Feb are you coming down?

[@jenniferapplebaum8335]

This video came at the perfect time, thank you! I've been playing around with my schedule and the order of squat versus deadlift and heavy versus volume because I've been noticing the acute fatigue-I just didn't know the name for it. Also, your girlfriend is a beast! Super impressive and good motivation. ☺

[@BrendanTietz]

Jennifer Applebaum she said thank you because she thought people were getting tired of seeing her since I show her all the time 😂 she’s such a beast and it’s hot af lol. Glad this video could help! The overall set up of training days as well as the volume/intensity on those days is hugely important and the very first step I take when setting up a new program.

[@jenniferapplebaum8335]

She is very welcome, I love that you feature her in your videos. It's nice to see both a female and male athlete demonstrate the concepts that you're talking about in each video. And it's awesome how proud of her you are!

[@GearheadsAutofab]

Thanks for explaining that ! Super helpful !

[@hatem439]

Hi Brendan! Firstly, your videos' information>any other channel. Secondly, why don't you write a book on programming? Def would buy (especially if an e-book.) Thirdly, could you make a video addressing working up to a heavy single every training session? I've been seeing a lot of people utilize it and I want to as well but I don't know how to incorporate it. Keep killing it! ;)

[@BrendanTietz]

Hatem The Gamer today I asked for topics for a video on Instagram and absolutely every response was such an specific question that only the person asking would get any benefit from it lol. This is a good topic! I can cover it. My answer and view on it is very middle of the road. It’s a tool that can be used but people are abusing it. It stems from the guys at RTS which is where some of my style of programming comes from however I only use it sprinkled in here and there. It’s a quick way to injury if abused or done incorrectly. I’ll make a video!

[@BrendanTietz]

Hatem The Gamer oh and also I plan to make an e book someday! I was aiming to do it this summer but it’s actually a TON of work however it will happen sometime by the end of this year.

[@hatem439]

Thank you tons Brendan! Stay safe:)

[@xavierlinn5013]

Dope! Thank you

[@predatorfitness8182]

Loved this, very informative. Random question, what kind of hoodie is the black one you wear often?

[@BrendanTietz]

Predator Fitness thank you! And I wear a black pullover in this video a few times but it’s not a hoodie. It’s from lulu. I also have a hoodie on that’s a dark grey in this, almost a charcoal. That’s from lulu as well lol. More “tough guy” powerlifters hate on lulu 😂 but it’s almost all I wear these days lol

[@predatorfitness8182]

I LOVE Lulu! Haha the "tough guys" just don't want to admit it yet. Do you happen to know what the black pullover is called? Asking for a friend.

[@JLPaper7]

Will you upgrade your intermediate routine with all these ideas?

[@johnturrill1345]

Thanks for the extremely informative vid. Would you ever work in a 3RM instead of some of the 2 RIR stuff just to shock the system with heavier loads?

[@BrendanTietz]

John Turrill I almost never go to failure or have clients do it unless it’s for an amrap in a volume block or every 3-4 weeks I’ll touch a rpe 9 but not actual rep max. Going to failure is extremely counter productive in most cases as it’s high fatigue inducing, risks injury, creates fault movement patterns and doesn’t have any benefit if volume is equated. We know from scientific literature that staying away from failure doesn’t reduce gains when volume is equated. Greg Nuckols has a great article on this with all of the data referenced. He also forgot to add a couple papers in there but overall it’s a good place to see the pros and cons (mostly cons) of going to failure.

[@segason6]

Thanks for the in-depth video on this topic. I guess all those lifters are intermediates?

[@BrendanTietz]

segason6 I’d say Melissa was a late beginner and Derek intermediate. I utilize high frequency with beginners often too! More practice of the movements and they don’t have to worry about overuse injuries as much either.

[@Bang_n_slang]

So basically a light , medium and heavy day ?

[@AL3XGZa]

Very nice

[@naturelpowerliftingbrucewa7124]

Brendan you gonna answer or what lol Since you are not coaching me can you make a video on your knowledge base some fundamentals and sources that you keep learning day to day

[@transformxruby]

Hey Brendan, how do you set up excel so you can refer to a different sheet (aka the maxes) when doing formulas for the other days as %s of ?

[@sagarparekh6165]

How Cardio fit in while managing acute fatigue? Basically I do 2 days of cardio in a week.. So how should I program those?

[@BrendanTietz]

Sagar Parekh cardio won’t have much affect on the fatigue I’m speaking of however I do plan cardio out. I tend to put the most on non invasive/easier days like upper hypertrophy workouts. Lower body workouts are already so killer if you’re doing them right

[@segason6]

315 on dee behr

[@Sean-zz2lj]

Your depth on heavy squats is borderline, is this an issue for you in competition?

[@BrendanTietz]

johnyvodka it’s the camera angles and clothes/quads. If you look at my vids from my 600 and 555 at the meets you can see I actually sink it too low sometimes.

[@mikejames38]

Great video, but please get to the point fast!!!

[@MrJigsawcss]

shit you guys have a climbing wall and platforms. nice gym.

[@JLPaper7]

I miss more practical examples, i understand what you are saying but dont can apply it to my program