How to Get Strong AF

[@DotanGorelov]

dotan75kg on instagram

[@Quomoaudes]

W man, I appreciate your advices. You are the strongest natural athlete I've ever seen❤

[@nicolasdiazsuarez1790]

Mark Henry and Ray williams are natty, change my mind :)

[@Quomoaudes]

@@nicolasdiazsuarez1790 idk who that guy are, but ty

[@nicolasdiazsuarez1790]

@@Quomoaudes Ray Williams squated 490 kg in the ipf tested and Mark Henry in his prime had the biggest supertotal (squat + bench + deadlift + clean and jerk + snatch) in history, also tested, in that terms Jesus Olviares is also the world strongest natty

[@Quomoaudes]

@@nicolasdiazsuarez1790 bro, but it is not the same weight category

[@rildolima-eb4wb]

Thank you for the advice. Hugs from Portugal!

[@juanoliveira4633]

devolva nosso ouro! kkkkk

[@WestonBishop1]

Thank you Dotan my friend is starting to train for strength and asked me to program for him. I am using this as a reference. Great work man

[@jasonhenry5666]

Your information is gold. What are your usual back down rep ranges on your final block for example bench press block 3?

[@DotanGorelov]

🥲the last block is a whole new can of worms. imma make a video on peaking and tapering for a 1rm sometime soon because i wouldn’t be able to effectively give you good info lol. but typically low rep (maybe a single) at a high intensity with rly light backdowns like a 1x1 then a 2x3 smt like that and for the final week of it everything should be very easy so you can be fully recovered

[@jasonhenry5666]

How many top sets are needed for a good growth stimulus? And what are the typical rpes for backdown sets i a 3 week block?

[@DotanGorelov]

would try to keep rpe pretty similar to top set usually or depending on the time a little higher/lower. higher rpe top set and lower rpe backdowns is common when peaking and the opposite is more common when far out from comp. and top set means only one typically

[@joshuajacobs7318]

Really great video with good info

[@Tofuthesnake-vq9ep]

You should do a vid talking about linear progression because that’s what most people need

[@DotanGorelov]

it’s too basic of a concept to make a good video about and there’s already loads out there

[@Tofuthesnake-vq9ep]

It’s basic but somehow people always manage to fuck it up@@DotanGorelov

[@Tofuthesnake-vq9ep]

To be honest I manage to fuck it up to in my two years of training I’ve realized I’m weak lol

[@DotanGorelov]

i’m gonna make a q&a esq video and answer a bunch of questions. will def include yours in there (:

[@chancestenersen7572]

Thanks for the vid, what’s a good way to gain more weight? Especially if you struggle at gaining weight.

[@nicolasdiazsuarez1790]

do a diet to LOSE weight (fasting, keto or calorie deficit) 3 weeks to adjust your metabolism to a low maintenance calories and then bulk, trust me, and if it happens again just do it again

[@DotanGorelov]

just eat a little more than you normally do

[@ColGesso]

Eat

[@Average_lifting]

Thanks for the advice

[@Isaac8_13]

How much of a difference do you think I will see in strength going from a self made program to an actual strength program more specifically 5/3/1? I’m considering switching because I’m not seeing very much progress currently

[@DotanGorelov]

depends how good the one you made was. a well made strength program tailored to your needs trumps everything else but those are very hard to make and generic programs have their place forsure

[@sidneypaulis9468]

Is it possible to get stronger with a program whilst practicing another sport 5 times a week. My main concern is muscle recovery and my CNS.

[@Ryan-wx1bi]

Football, Rugby, Wrestling... All those guys get strong AF while practicing sports

[@jasonhenry5666]

What RPE range do you use for your backdowns sets after your top set. In block 2 for example? Im guessing rpe 6 to 8

[@DotanGorelov]

usually same as the top set with some exceptions. if it’s closer to comp tho then i like to have easier backdowns but either way they’re usually light at the start of the block and get heavier just as the top set would

[@jasonhenry5666]

Wow so does that mean one of your bench press days must go rpe 7, 8 then 9 on your back off sets whatever the rep range, since you do 3 week waves? On my back off sets I do 6 7 8 on my back off sets

[@huntinghackers-gamerboycoo7895]

Bro, so should we train for hypertrophy for a set of block as well?

[@DotanGorelov]

no, i’ve made videos on that tho

[@awayforthewin1325]

agree 100 percent on how important programming is. I doubled my strength in ten months with just a mediocre program put together from watching powerlifting and bodybuilding channels with lazy training.

[@ethanmaldonado6574]

Bro idk if you’ve ever seen the movie into the wild but you look exactly like the actor that plays Chris

[@killersquadg]

Thank you. Nice video

[@Luke-vj3qn]

could you make a video on how to make the squats better for quads hypertrophy? I have long femors and even if I elevate my heels and do high bar as the reps get harder I can't help it but tip forward as I come up and the squats trains mostly my back and glutes insead of quads. I tried front squats but I have the same problem

[@ZackMeetsWorld]

Maybe spread your knees outwards when you pull up or try not wearing shoes

[@ZackMeetsWorld]

Maybe spread your knees outwards when you pull up or try not wearing shoes

[@DotanGorelov]

beyond going high bar and elevating your heels there is not much that you can do tbh. hack squats are viable asf

[@Luke-vj3qn]

@@DotanGorelov should probably buy a hack squat then

[@KYO-jm-Seij]

Thank you king❤

[@legija6105]

Hello Dotan , I have a question about undulating periodization training method If we do an exercise twice a week does it matter if we do high reps or low reps first ? And what exactly is considered high reps , what range should I do and how many reps is too high ? Love your content , keep it up , and you are strong af

[@DotanGorelov]

Do low reps one the day of the week when you plan to max out and high reps is depending on the time around 6-10 reps (keep in mind that’s just for squat bench deadlift) cheers ✌️

[@originalfpfp]

Bro is fucking fabolous

[@DotanGorelov]

💅

[@penq3968]

I'm on my way to humble eddie hall❤

[@YannickSamuelFit]

Great video man!

[@DotanGorelov]

🤝

[@LongestCommentonYT]

Thanks, needed this

[@nicolasdiazsuarez1790]

i do a 3 week cicle push pull legs where i train the same muscle group every five days in 2 different routines, in week one it's all the routines in 5-8 rep range, then the next week it's between 3-5 and in the last one i max out, what do you think? how long will that work until i need to add more 5-8 weeks for joint recovery?

[@DotanGorelov]

could probs just make it a 4 week and make the first week much easier

[@nicolasdiazsuarez1790]

@@DotanGorelov make the first week 8-12!? Seriously? Or what do you mean?

[@DotanGorelov]

@@nicolasdiazsuarez1790 keep the first week around rpe 6-7

[@nicolasdiazsuarez1790]

@@DotanGorelov i’ve always had problems understanding that term, some literature says its reps per excercise, others something about intensity, idk

[@DotanGorelov]

Rate of perceived exertion. It’s the intensity one… just leave like 3-4 reps in the tank for the first week so it’s like a mini deload so you can recover

[@jpacampara21]

bro did you bulk up when you started before you got your totals? I don't want to go heavier than 59kg weight class since I also compete in other sports.

[@DotanGorelov]

i never bulked

[@AntimatrixG]

What about the 531 program

[@DotanGorelov]

has a lot of flaws but as a newbie anything will work

[@isaiaharenas8294]

Height and weight?

[@DotanGorelov]

5’9 in the 165 weight class

[@isaiaharenas8294]

@@DotanGorelov damn you’re a beast bro getting those lifts at that BW 🔥

[@sun6262-]

hello sugarplum

[@DotanGorelov]

🫢

[@Tofuthesnake-vq9ep]

Finally bro thanks

[@i_sartist5563]

gr8 vid

[@DotanGorelov]

thx g

[@Kanu03]

thx nerd

[@DotanGorelov]

i gotchu

[@Flyingtoohardtofly]

Cut your hair and grow your beard

[@miguel_noob6668]

he is handsome the way he is, i dont think cutting his hair would be good idea idk im not him btw

[@Flyingtoohardtofly]

His hair has too much volume and his beard is too short. It’s affecting the proportions of his face. He’d look much better if he did a short fringe hairstyle and grew his beard.

[@Tofuthesnake-vq9ep]

You should of mentioned gzclp

[@naomirage1846]

What do you think of gzclp

[@DotanGorelov]

check out recent vid i went over it (;

[@killersquadg]

Thank you. Nice video

[@killersquadg]

Thank you. Nice video