What Elite Lifters Do, That Lifetime Intermediates Don't.

[@garrettbaratheon567]

Lifetime intermediate checking in ✅

[@Cultured_Barbarian]

Ditto

[@joshforeman1648]

🙋🏻‍♂️

[@leedowner2249]

I squatted 440lbs over 4 years ago... I still like to think about it

[@Cultured_Barbarian]

@leedowner2249 Yeah.... We better get with it. Yesterday, I saw a picture of myself benching 365 for reps about 15 years ago. Realized, I'm still there as of last week.

[@leedowner2249]

@@Cultured_Barbarian that's a long way past intermediate, to hit numbers like that and struggle to make more progress is quite normal

[@acebantz7649]

m8 why did you decide to shoot this video in front of the sun

[@TheBushmaster4]

That’s not lighting, that’s just the candito aura

[@Jimminityjabooboo]

@@TheBushmaster4 His aura is chill and lively

[@afgvGb4Th5180]

Looks dope

[@readywhen]

Candito has probably picked up on some of Jack Kruse's work

[@heyitsmort7744]

Looks sick

[@Lavabug]

Lifetime intermediate here - consistent for years on end and I never miss program sessions. I think the missing ingredient is the squat plug.

[@EinhanderSn0m4n]

Those are only good for some people. Try if if you want, keep it if it works for you, ditch it if it doesn't!

[@Manettvibrante]

plz dont bring this overused stupid joke from matt vena's channel here

[@Raasker]

Matt Vena is having his holiday sale, maybe you can pick up an XXL plug on the cheap

[@Manettvibrante]

@@Raasker wow thats a funny joke. u have a great sense of humour

[@based8223]

Cringe

[@javierlopez3530]

1000%. I have experienced this myself and seen this with general population personal training clients as well. When I used to be a powerlifter myself I had this 5-day split that worked wonders for me and since then I had this arbitrary 5-day number that I had to hit or else I failed. It turned into a cycle of missing one or two workouts and just scratching the entire week because I had already missed one or two. Then it turned into a 4-day split with the same thing happening. As a new dad, new job, more responsibilities, and chronically sleeping 3-4 hours less I just had to come to the conclusion that it was unrealistic for me to keep up with what I was doing when I could sleep 8-9 hours a night and had way less going on. Fast forward a whole year and my new standard is a 3-day Total Body split where I can give it my all for only those 3 workouts. One of those days has to be a weekend so that I only have to workout two days during the week. I'm back in my groove and my levels of self-efficacy are back up. Whatever extra energy I have goes towards bonus or "extra credit" relatively easy and light workouts.

[@marken816]

What's your split like?

[@Manettvibrante]

but did you PR?

[@javierlopez3530]

@@marken816 Now that I’m 31 the amount of volume I can handle is significantly less. My workouts used to be 8-10 exercises long and now it’s a solid 5 exercises with maybe 1 or 2 “extra credit” ones if I feel I have the time and energy. I had a “leave no stone left unturned” approach and if you asked why an exercise was in my split I could give you a 1 paragraph response as to why lol. Those exercises probably helped get to where I was, but one can argue now some of it was probably junk volume and wasting valuable time that could be used for recovery. It’s crazy how much I would stress over exercise selection. Getting older, I developed a perspective of just being grateful I got the workout in, while sort of auto regulating and also making sure I’m still progressing over time even if it wasn’t as aggressive. I used to squat and deadlift twice a week on the same day and now I can only handle once a week and they have to be on separate days. Golfing is my biggest athletic endeavor now and I have to make sure I’m not crazy sore for that. Squatting, deadlifting, and bench pressing strength are all still right now that I'm trying to build some clubhead speed. My split is fairly simple. Day 1: squats, paused bench press, lat pulldown, rows, and some other horizontal push exercise Day 2: Overhead Press, Pull Ups, Lunges, Close Grip Bench Press, rows Day 3: Deadlifts, Different Pull Up variation, Touch and go bench press, Incline DB Bench, Favorite Bicep/Tricep variation at the time Obviously this video is on elite lifters so they may be more aggressive with the way they go about things and exercise selection. But if you’re just an average joe looking to build solid muscle and strength without getting too crazy with it, I feel this is a solid approach and has worked great for me. The biggest thing is finding a frequency that works best for you and kill it. If it’s 4 days, go Upper/Lower and you can probably handle a few more exercises.

[@based8223]

cool story bro

[@javierlopez3530]

​@@marken816 My split is fairly simple. Day 1: squats, paused bench press, lat pulldown, rows, and some other horizontal push exercise Day 2: Overhead Press, Pull Ups, Lunges, Close Grip Bench Press, rows Day 3: Deadlifts, Different Pull Up variation, Touch and go bench press, Incline DB Bench, Favorite Bicep/Triceps variation at the time Now that I’m 31 the amount of volume I can handle is significantly less. My workouts used to be 8-10 exercises long and now it’s a solid 5 exercises with maybe 1 or 2 “extra credit” ones if I feel I have the time and energy. I had a “leave no stone left unturned” approach and if you asked why an exercise was in my split I could give you a 1 paragraph response as to why lol. It’s crazy how much I would stress over exercise selection. Getting older, I developed a perspective of just being grateful I got the workout in, while sort of auto regulating and also making sure I’m still progressing over time even if it wasn’t as aggressive. I used to squat and deadlift twice a week on the same day and now I can only handle once a week and they have to be on separate days. Golfing is my biggest athletic endeavor now and I have to make sure I’m not crazy sore for that. Obviously this video is on elite lifters so they may be more aggressive with the way they go about things and exercise selection. But if you’re just an average joe looking to build solid muscle and strength without getting too crazy with it, I feel this is a solid approach and has worked great for me. The biggest thing is finding a frequency that works best for you and kill it. If it’s 4 days, go Upper/Lower and you can probably handle a few more exercises.

[@RoseAnneLivao]

This video really highlights the importance of discipline and strategy for achieving elite performance. 💯 Thanks for sharing valuable content!

[@haydonstrong4521]

Only put in the work you can maintain. The body is like a garden, don’t start planting plants you don’t have the time to prune.

[@jakeburlaczenko8165]

Mad, I used to watch your videos over a decade ago

[@dudee499]

How? When he was a kid?

[@TraposaurusFlex]

Brother he wasn't a kid over a decade ago, we OGs are here ​@@dudee499

[@wigletron2846]

​@@dudee499umm yeah, he's been posting videos for over ten years...

[@NickCarrollFit]

@@dudee499 Johnny started making videos 12 years ago and he started making a name for himself online in the YT community about 10 years ago. So the math checks out. 🙂

[@milkismurder]

@@dudee499when he was a world class junior powerlifter

[@eshankpanchal4121]

2:31 he REALLY meant it

[@dave4148]

Howd u even get that shirt on dude 😮😫

[@chattingwithshap8010]

I love this! I teach and coach strength training. Number one on our list is planning and programming appropriately. So many people lack a consistent plan that addresses you time - stress - rest - food - goals and even motivation. I’d add that it’s better to err on the side of caution. It’s easy to get discouraged if things don’t go perfectly. Also, quality is far superior to just quantity.

[@Reservist1695]

I've practically never missed a session in almost 10 years and still weak, I've known guys hit advanced numbers (300+ bench or 550 DL) in literally 1 year of training. I think sadly it's more contingent on genetics than anything else, especially as those guys never even had training plans, they would just come in and say "yeah I feel like deadlifting today" and hit a PR while I would fail a 2.5kg jump on my novice set of 5 reps, tragic.

[@gphanisrinivasful]

There is no way anyone is hitting 300 on the bench in a year. And there's no way someone is not hitting even 220 after 10 years (unless, injury or some physical limitation).

[@Reservist1695]

@@gphanisrinivasful I wouldn't believe it unless I saw it either, there were only 2 of them, one ex-athlete and the other guy was just a random genetic phenom. They made more progress than me in literally 1 tenth of the time and looked about 5x better, nuts.

[@jaskaransethy]

Brother have you tried gaining a considerable amount of bodyweight while you were training hard? Your body won't respond to training if it doesn't get the nutrition to support it. If your entire bulk is going from 160 lbs to 165-170 lbs, you will never gain considerable strength. When you go from 160 to 180-190 then cut back to 165-170, you become a monster relative to where you were

[@1TieDye1]

@@gphanisrinivasfulit happens dude lol you seriously underestimate the power of genetics.

[@MURF8393]

PPL 6 Days on a heavy/light scheme Top set and 4 Backoff sets last set to failure with minimum Rep threshold. Every Rep over the minimum add 1% to your training max Change between 2-3 Variations only when things get stale and do plenty of bodybuilding work and prioritize weaknesses first hitting the BBing accessories HARD. Trust

[@s9209122222]

The HDR image quality is amazing.

[@chief8079]

I've been an intermediate for 8 years. BRB gonna get my T levels checked.

[@freakied0550]

This is a great piece of information.

[@johndoiron9615]

I don't think I'll ever make it to elite at age 59, but I'm still improving even now.

[@paulwaters4672]

Don't say that..if you have started this sport late in life then that's a good thing cause your body isn't torn up like myself.. There's several lifters in late 50's doing incredible lifts cause their body isn't worn out..

[@johndoiron9615]

@@paulwaters4672Thank you friend. I started serious lifting when I was 45. I have to keep myself from comparing my numbers to others. As long as I keep working and improving, I'm doing well.

[@judod97]

be elite version of yourself then🙂good luck

[@stelliumeleven2889]

You are spring chicken John. Train hard and recover harder! Enjoy the process and strength.

[@johndoiron9615]

@@stelliumeleven2889Yes! I even hit a bench PR on my birthday last week!

[@Tofuthesnake-vq9ep]

Haaaaaa Imagine not being a life time beginner

[@Frennemydistinction]

My microloading plates help me to stay there.

[@stelliumeleven2889]

This is a very interesting take. Never really thought of it like this but it makes far more sense. You really have a good look at the bigger picture of things. We often get lost in the minor details, and overlook major details.

[@michaelkarayan6652]

Man did this video resonate with me and most of my lifters, especially when you said “I’ve trained 4 times in the last 8 days” 2:00

[@JP-ge8lq]

Lifetime beginner checking in ✅

[@timothydavis2568]

short and sweet, i like it

[@yoyoyoyoyo6714]

Gear ?

[@pinkyandorbrain]

Candito, thank you so much for the training tips. If I can offer a small tip in return - do you know that they make shirts in different sizes? Like, it's not necessary for your regular clothing to feel like a deadlift suit.

[@Mfran3599]

What size shirt jonnieee???

[@FlyingPastilla]

Honestly I don't see how some can train more than 3 times a week with any intensity. I'm making pretty good gains these days on 2 times a week, don't miss a workout and have time to actually get stronger between sessions without the anxiety of being recovered enough. Currently in the last week of a 5 week block and I still feel decently fresh.

[@stelliumeleven2889]

most elite powerlifters train minimum 4 days. most on 5 days. 3 days is RARE. Someone can train with intensity that many days by eating properly.

[@tysjt]

Planning to do 6 days, 2 hours sessions, during the holidays. Should be fine.

[@stelliumeleven2889]

did you watch the video? lol

[@jp5568]

Lmao. Dudes above didn’t get the joke

[@jackjack4412]

@@jp5568 I'm dumb

[@rightofleft6280]

Good video

[@RightStickRob]

Candito looking extra swole today

[@oof-by1lz]

Awesome video

[@JackEppers]

hey I recently joined the forever program but I’m kinda confused on where to start and I was hoping for some guidance, I’m 160lbs and my bench is by far my best lift at 320x5 and previously when I did powerlifting I was able to squat 375 for a single and deadlift 495 sumo for 1. Would you recommend any specific program out of those to start with or any modifications to a specific plan? I’m hoping to do my first official meet around end of March

[@ho2673]

I think I am talking for everyone here, WE want another Q&A 👍

[@EinhanderSn0m4n]

Advice as solid as the fit of your shirt. Bravo Zulu! o7

[@GraysonAugustine]

Why is your shirt so small

[@bass779]

Your website is still messed up

[@letterkeys4440]

Lifetime intermediate was the reality check i needed lol

[@juliawilliams1355]

Not sure I agree, I think in the case you mentioned its fairly obvious what caused the performance dip, its inconsistency because of life circumstances. I think if the interruptions are rare there is nothing wrong with trying to plan a deload or pivot on those weeks. Interesting take none the less.

[@rutatutut]

Just me or is there almost no audio volume on this?

[@steviebunchkins]

So ur saying that consistency is important because the stead and sound growth and improvement is what sets the foundation for really taking things deeper? Interesting. Please correct me if I got it wrong though

[@Mr.Hardigan]

Rest days are the most important for me. Sometimes I just go too hard.

[@barryweaver8833]

So I assume hitting your Quads (squats) once a week isn't going to get it done?

[@joshuaharris5605]

So have a plan and stick to it.

[@alexmora2342]

What about relationships getting in the way

[@Omnis2]

What Elite Lifters Do, That Lifetime Intermediates Don't? Test.

[@shades4313]

No. There’s tons of intermediates and even beginners on PEDs that still won’t amount to shit because of this and many other factors

[@Wisey_83]

@@shades4313 trained in a few PL gyms in my time. Lifetime natty, 200kg, 150kg, 272kg, S/B/D, so i was still kinda shit...But MANY p.e.d users never got that far from what i saw!. Especially with the deadlift. They did look better tho LOL.

[@shades4313]

@ dude that’s solid! Especially the deadlift, 600 is nothing to sneeze at. I think your perception is warped due to social media as well as training at a Pl gym. Most gym goers will never get to those numbers PEDs or not

[@Wisey_83]

@@shades4313 My perception is definately skewed haha. Anytime a random gets talking about gym then numbers, most of the time they dont beleive me. haha

[@GrGal]

Thought I might find here a pro gem 💎 for the average guy. Nah, this is really for the higher levels 🤷🏻‍♂️

[@alexmora2342]

4 times every 8 days? Johnnie your only training twice a week now?

[@makobe584]

Simple: they have Elite Genetics.

[@duckslayer11000]

For real. Only a small percentage can be elite or elite fails to exist.

[@andr1]

yep, a lot of this other stuff is just waffle

[@meanpie13]

This is the answer; I was about to post this. Everything else is just the difference between the top 1% and the top .001%.

[@1TieDye1]

Seriously. So many people with phenomenal genetics have too much of an ego to realize how important that is to their success. There is no way they are just blessed in some way; it must be their own work ethic and effort. Personally, I was blessed with being good at school; idk how much of it is genetic vs other factors but I know very well that I do better than most of my peers (in a STEM major) despite not working as hard. When people do better than me (marginally better, a few percentage points) are putting in WAY more effort than I am; not proportional to the few extra points they get and definitely not proportional when we both get an A. In contrast, I train harder and with more consistency than some of my friends yet make worse progress, despite their heavy drinking that I don’t partake in. And I’ll admit that I have had issues with diet and sleep that hinder my progress; I’m not going to pretend I do everything perfectly. Even that is one of those factors, genetic or otherwise, that hinders my progress relative to my peers. I have to actively track my diet and work at just getting maintenance calories because my appetite is so low, while some of them just naturally have a level of hunger that has led them to consistent, lean muscle gain. I could of course do things to fix my diet and sleep, which I do work at, but you can’t tell me that just effortlessly having those things work out for them isn’t a huge advantage. Genetics and other factors outside our control influence every aspect of our lives. Even the way we were raised. Like, work ethic. Somebody being raised to have a good work ethic is such a huge, essentially inherited trait, even if it wasn’t genetically inherited. Of course, we can’t let those things dictate our lives completely; we should all work to improve, especially in areas that we are deficit, even if those deficits came from something outside our control. We owe it to ourselves.

[@professor_crumbly5618]

Implying that 3 days a week isn't enough is crazy to me.

[@oftankoftan]

I want the HQ-edit back.

[@mildredmelan]

This better not be click bait

[@DrTwenty2]

I can’t train 2 times a week man 😭😭😭 because when I’m busy I’m very busy

[@kirkchurchil8216]

This is a nugget of gold that isn’t talked about enough especially with the “science based” trend currently going on drilling into people heads “you must do high volume or you will never see gains”. You will see way more gains consistently doing 4-6 sets per week than doing 12 sets sporadically 1 or 2 times a month etc.

[@mustang8206]

Well no shit bud but those are both 2 extremes

[@MrAckers75]

Needs a t-shirt that fits him first

[@AyeAre196]

Is it worth losing your hairline?

[@simonmorris746]

When did you stop doing that 'HG' cut away sh1t at the start of your vids?

[@MuscularMontel]

Dito looking swole 🔥

[@jakeburlaczenko8165]

I pray you lose the facial hair, restyle your hair and wear a bigger size tshirt 🙏

[@dragonoverlord_2379]

Good advice.

[@Gates2Aion]

If you got sub 400 wilks and your lifts hardly ever moved i.e 5KG every 6 months. You tried to talk to your coach about it and still nothing it working its time to move on

[@VirtousStoic]

Hapoy holidays 🎉

[@uhsemehicieronlas3]

I am in that place 😢

[@ChasingChevy]

Wearing a shirt that small screams insecurity with how you look - also probably causes chafing in the armpits. Size up bro

[@Timmeh2Buck]

Shirt looking a bit young on you

[@elephantom12]

It's simple, elite lifters conventional deadlift, while lifetime intermediates sumo deadlift.

[@Jeebizz101]

see that dude at a powerlifting meet just pulled 445kg strapless frog stance, absolute weapon

[@Jafmanz]

@@Jeebizz101 the bar moved about 6 inches.

[@Jeebizz101]

@@Jafmanz I agree conventional deadlift should be the king and sumo shouldnt even count as a deadlift, they should just be completely separate lifts. However....a dude still picked up 445kg off the floor, its pretty fucking cool and immensely strong

[@Jafmanz]

@@Jeebizz101 the strapless part is the impressive part imo.

[@andresallen4003]

I gotta do this fr

[@sportsander2841]

Failing to plan is planning to fail

[@Edgycoo]

the early bird gets the worm but the second mouse gets the cheese

[@HappyWeightlifter]

Lifetime novice here

[@buffetline2605]

Bricked!!

[@GandalftheWhite-i5g]

get a smaller shirt

[@Don2006]

Nah, I'm pretty sure it's just steroids

[@Luegee-vf7kc]

Is it okay to not care about squatting/deadlifting heavy? I enjoy training more when I focus on cardio and doing high rep front squats/rdls and having a heavy focus on bench/weighted pull-up

[@dennisdejong1708]

Whatever you want i guess, any kind of weighttraining is good. Tho heavy lifting has some healthbenefits improving the quality of life, which you are not able to get any other way.

[@handlethisnut]

I couldn't look at myself in the mirror in that situation but to each their own 😂

[@mysteriumxarxes]

Dude you could go from a 4 to a 7 if you just shaved whatever you call that's on your face

[@hayfuturo]

Steroids... thank you for coming to my Ted Talk.

[@AstonMartinStig]

Definitely not sumo.

[@StraitjacketFitness]

🎉

[@ossian1977]

on a week day I can train 3 / week HAHHHHAHAHAHAHAHAHAHA like, 3 days a week is the freest I have been in 5 years, and it happened maybe 10 times

[@zane812]

Eating clen and trening hard

[@arymniak1]

Steroids Been in this game since the mid 70’s.

[@AI-ml1sl]

Train 5 days a week? Not legitimately training is you think you are training that much.

[@Zure467]

My job stalled my progress a lot. So i started doing steroids.

[@wolfy9005]

Slept another 2 hours instead of hitting the gym today, means i gotta go tomorrow but I know that session will be better than today's session would ever have been. Autoregulation or something like that

[@shred9475]

It is steroids

[@SØREN77Ø]

Algorithm

[@Kobe005]

Highly agree. Intermediate weightlifter here, who was making good steady progress training once every three days. Upped to 3-4 times a week and got burnt out after a few months, haven't been consistent in the past four months since then.

[@stelliumeleven2889]

eat

[@thealkymyst]

Haven't watched yet. Pretty sure the answer is steroids.

[@gabm6584]

ngl this is kinda unhinged

[@antonnilsson3279]

WHO cares

[@gyorgygajdos1657]

You are too young to know about lifetime this and that. But you are right about planning. Conscious practice vs. autopilot. If you are attentive enough and you do remember your last raises, your body will tell you when it's time to progress again in some exercise

[@jaymills1720]

Steroids 💉 saved you time

[@Kevin_1996]

First

[@nitroyetevn]

Second!

[@StraitjacketFitness]

I was first with y0r ₼0₼. N0w you eסst . FrFr.

[@deeross1434]

Elite Instagram Hater ✅️

[@patwams48]

kzbin.infoUgkx-J_te3VdhBJSx-SPs6apyoXj3jjEGI9I?si=Jax7u24xUeb_wSx7