Finding Your Optimal Volume For Powerlifting | Sub Max DUP Programming

[@TejasTeaches]

I'm so happy that I've found your channel early on! Pure powerlifting information!

[@BrendanTietz]

Fitness Fulcrum-Evidence Based Fitness Yeah man I’m really just aiming to cater towards powerlifters these days if I’m being honest! I love it!

[@MarkHarris]

I’ve been learning a tonnnn while editing your videos bro. Playing stuff over and over to edit it is actually benefiting me haha Glad to be on board with you man 😢

[@BrendanTietz]

Mark Harris HAHAHAHA bro I know! “My weekly set increased by 4%” seen it on your story yesterday LOL I could tell you were learning! Vid came out fucking great man, thanks again

[@codytibbitts657]

“First week getting bent over like a stripper” hahaha 💀😂

[@zandrevanderberg3555]

duuuude this is soo good.. probably the best video on youtube teaching how to program practically 👏🏻👏🏻

[@lozpamphilon]

Thanks Brendan. I’ve been watching KZbin fitness videos for years but yours was the one that’s made the most difference to my training by far (in a good way of course!).

[@2balltonic189]

Definitely would like more information. I'm an old powerlifter trying to make a comeback. Last meet was in 2003 and been back at the gym for 10 weeks now. Love the videos!

[@EdgeOfNowhere2024]

Also Endorsed by the legend Jason blaha

[@tylerdetermined]

Couldn't thank you enough for this big B! Definitely needed to take this information in going forward especially feeling super fatigued but fitness being so low. Appreciate you!

[@Dftester]

Killing it as always Brendan! Another great video

[@BrendanTietz]

Dftester thank you so much! More to come!

[@Sean-zz2lj]

If I was still powerlifting I would definitely pony up for some prime coaching

[@MuEnViFitness]

That editing has gone up eh! Great info and fun. Thank you for this! I really loved the real life examples. BTW, I am waiting on that knee tendinopathy video!

[@BrendanTietz]

MuEnViFitness hahaha it is thanks to my boy mark! And I got you dude! Doing a whole podcast on it! I filmed it... well and it was 49 minutes long. I tried condensing it but it just can’t be done on KZbin well. Instead I’m going to get a podcast going on it real soon!

[@barschben]

Hey, could you maybe make a video or two talking about concurrent periodization and/or generally the types of periodization there are and the pros and cons of each. Great channel btw!

[@Bia_Sculp]

this is gold infos thanks 🙏 helps a lot !!

[@gatman18]

Bro, this is golden. Thanks for the video

[@oliverxyz8477]

Hi Brendan, I am currently on the 10th week of your free DUP program. I am wondering if you have any suggestions about testing the three lifts at the end of the program. If I need a taper week, would you please give an example how it looks like? Thank you in advance. Really appreciate that. I love your program and already made huge progress. 🙏🙏🙏

[@iSeven1000]

great vid my man

[@BrendanTietz]

Se7en thank you!

[@brandonnevarez792]

Hey Brendan love your content!! You're srsly underrated in the youtube fitness community. Can you go a little bit more in depth on how you do the big 3 three times a week while still recovering? Thank you ;)

[@seefy22]

Blaha sent us... Subbed

[@incoathwetrust4612]

Same. Came here after watching his video.

[@fraliv5526]

isn't it weird how we all came here after what Jason said?

[@petermiller1565]

seefy22 I came here after watching Jason’s video today and subbed immediately after viewing the video. Will definitely start catching up with his old videos as well as watching his future videos. If you haven’t checked out Alec Enkiri, check him out as well. His videos are very, very good as well.

[@incoathwetrust4612]

@@petermiller1565I also checked out Swolefessor. Great channel as well.

[@petermiller1565]

Paedo Destiny yes the Swolefessor is very good also. I’ve watched many of his videos in the past and love his content. I only watch about 6 or 7 fitness KZbinrs. Obviously Jason Blaha, Alec Enkiri whose content I like the most, the Swolefessor, freakied0550, Eric Bugenhagen, Alan Thrall, and Brian Alsruhe. I was very happy to learn about Brendan’s channel today as his content aligns well with those that I’m already subscribed to.

[@Savirism]

Recently discovered your channel and it's been helping me so much with all the core lifts! Thanks so much for the free content! PS: What brand are those pullovers and long sleeves? I'm tryna cop :)

[@ryceryder85]

Golden content!

[@kerenamira4058]

can you do a vid on rehab strained muscles??? for me it is my hamstrig... 4 weeks now

[@doievenlift7162]

So to the point of no more than X amount of RPE 8 a week, lets say i do a 5x5 and the last set of the 5x5 was an 8 does that count as well?

[@danieljahn2027]

Hi Brendan, I'm having trouble as to testing my maxes. I just finished your 12 week intermediate program. When should I test maxes? Thanks in advance.

[@DrAdnan]

How do you consider accessories with main lift volume? Do you consider it separately?

[@BrendanTietz]

Adnan A yeah completely separate and it depends on the individual. Usually my accessory work consists of 4 back movements a week, 2 direct posterior shoulder/scap movements per week, a few sets on arms, and then a ton of positional stuff. Things like planks with hip flexion, single limb RDLs etc. then in offseason I use big accessories like RDLs (this can be programmed as accessory or as a secondary main movement) for instance which I also count separately. I do a lot more accessory work than most coaches I’ve seen. Just gotta know how much and when to do ot

[@DrAdnan]

Brendan Tietz I guess I need to see how my body responds since I usually just use a double progression scheme for accessories. Also, I would’ve thought with your physique you do a lot more bodybuilding style movements, but it seems like your training is very specific to powerlifting. Thanks for the detailed reply!

[@BrendanTietz]

Adnan A my background was heavily focused on bodybuilding. Also I think people under estimate what the big 3 can do. Most of the higher level PLers outdo most bodybuilders just not in symmetry. I think progression schemes on accessory work are a bit overrated as crazy as that sounds. The only ones I focus on are back movements. If your squats, deads, bench, rows, pull-ups/downs, RDLs, etc go up the single joint movements are overloaded purely from the overload of the big movements coming first.

[@DrAdnan]

Brendan Tietz Ah, I see. Thanks for your insights 🙏.

[@kostisth1436]

What is a hard set? like what Rpe and above? (in a submaximal dup style)

[@browningdevelopement7277]

Ive been doing 40-50 sets of bench press per week (including some high rep low weight) for about 3 months is this too much. I remain sore for a day but im not getting injured

[@zanderjepsen3671]

What do you quantify as a “hard working set”? I’ve heard Greg Nuckols refer to it as RPE 6-7 and up but in this style of training it seems like a lot of the back off work would be below that. Would you just track all working sets and maybe the last build up for simplicity ? 20 working sets at RPE 7 and up seems insane. Great video BTW

[@Beeftitan]

Great Video Brandon, would you consider an RPE 8,7, or 6 single before the main work a hard set? On certaint movements i like to Hit an 8 on a single, i warmup, hit a 6, then a 7, then 1 more single at (hopefully) an 8. followed up with the main sets

[@nickbedard9659]

How do you go about finding optimal volume for something such as pause deadlifts, or tempo bench etc.? Do the same weekly minimum/maximum set rules apply or is it different due to the time under tension constraints of these exercises?

[@BrendanTietz]

Nick Bedard those should be included into your total weekly volume of S,B,D. So for instance if you’re comp deadlifting day 1 and paused deadlifting day 2 then both working sets should be accounted for into your total weekly sets. Time under tension doesn’t affect fitness or fatigue directly. Exertion, load, and total volume/set volume will. Usually the load of a tempo movement will be dropped so it evens out with the increase in total tension. Now keep in mind these rules are for my style of DUP programming. If you’re on a different program then these rules won’t apply because rarely will anyone using DUP ever just do tempo or paused stuff. Usually there’s always some comp work as well. Count it all together, any close barbell variations

[@randombrowser1636]

I comfirm getting Injury from PH3 cuz I was newbie powerlifter and I thought I was hardcore that time. That injuey put me away from powerlifting for 2 years

[@andrewkyletang]

Liam be wildin' out here, losin' all kindz of tension

[@BrendanTietz]

Andrew Kyle Tang if only his coach prescribed him deadlift bar front squats SS with ssb squats without the ssb bar

[@andrewkyletang]

@@BrendanTietz That sounds like a good idea, I might just do the same for your next block of training as well. We are what? In the midst of your week 2 at the moment?

[@BrendanTietz]

Andrew Kyle Tang week 3 coach, the fact you forgot shows your incompetence. I’m going to max out now on lb plates and pretend I’m on program on the gram but flexx for clout

[@andrewkyletang]

@@BrendanTietz STAY IN THE POCKET, B

[@ncongnolancong]

@@andrewkyletang rpe @stay in the pocket aka max out aka instagramgainz

[@RusselNguyen]

Mr. Tang lookin beefy as fuck

[@donnbernal696]

Hey Brendan I have a question. What if my top set is a squat 300 x 5 @8, and then back-offs at let’s say 280 x 5 for n sets. When do the acclimation sets count to the total volume? What if I hit 280 x 5 for an acclimation set, and another ramp up 290 x 5, only to hit my prescribed RPE for 300. Do the 280 and 290 count towards the number of sets? I hope my question was clear. Thanks!!!!

[@donnbernal696]

And if your answer is yes, those count. How about the sets before (260x5, 275x5) just hypothetically those were my ramping up sets, when can I say they added to the total volume? Thanks again!

[@swilda123]

Does the total volume of a lift including warm up sets or just working sets ? 10 sets at lowest point is still high to me.

[@llucaristondoalzina2061]

A front squat is counted on squatting volume, isn't it?

[@leoyu577]

Love your content bro? Are you natty?

[@joncabral9019]

Can you put something on the goat method

[@ManRay97]

Do you consider RPE 5/5.5 to be a "hard working set?" Or is RPE 6 the baseline

[@BrendanTietz]

Man Ray I’d say 5-6 is the baseline. Won’t make a huge difference what you utilize because fatigue and readiness alter it a bit anyway. For instance a build up set on my way to 540x3 @ 495x3 was probably more fitness inducing than my back offs at 455 that day however my back offs were harder so the exertion was higher even though it was lighter. Point being that both will affect fitness and fatigue so it’s hard to classify exactly what the baseline would be just on RPE alone. Instead I’d probably aim to track all working sets written down and any of the last couple ascending sets you do above your prescribed sets for the day if you’re using ascending sets. This is also why I made sure to say for submax DUP style because some programming style might have a 6x3 @ 70% or something weird and tbh idk if that would even really be taxing on squats or bench. So counting that as 6 sets seems strange to me. Keep it simple and just count your difficult working sets written down and any ascending sets above your back off work

[@BrendanTietz]

Also great question btw!

[@dominickloka9758]

"if you do more than two weeks of deadlifting at RPE 8+, you're going to burn out pretty quick" No wonder my deadlift hasn't budged from 550 lb in two years. I tend to work up to a top set at RPE 8-9 and then do SEVERAL back off sets at RPE 7-8, until the lower weight feels like the top set. It looks like this: 410 x 5 (RPE 6), 460 x 5 (RPE 8.5), 440 x 5 (RPE 7.5), 440 x 5 (RPE 8), 440 x 5 (RPE 8.5). Then I thought I wasn't responding well because I had "low work capacity". LOL. I was chronically overworking myself. Now that I am on a 3-week lay off to "clean up" that insane cumulated fatigue in my lower back (I pull conventional), I am going to train in a more reasonable manner. Many thanks! Congrats for such a great channel. Keep posting and good luck for your next meet.

[@citizenmazzz7933]

Is Brendan a Natty ? or Enhanced ? Volume must take that into account as well ? But still thanks for this video and your other content as well.... Video LIKED !

[@taigappp]

what does "hard sets" mean? RPE7+?

[@Wallace_Fitness_Center]

mash I think that’s a good metric

[@tylerdetermined]

I want to be a prime fam lifter Big B! I sent an email. 💪🏾💪🏾

[@HelloSpyMyLie]

Poor Liam. You got this kid busting his ass every day but just genetically decided you’re “different” 😂