How We Use High Reps & High Volume To Increase Strength!

[@FilipGustawWojcik]

That's why I run Smolov indefinitely

[@AnthonyGarcia-sy3yk]

Wait what 😂,,, you squat 3 times per week yearlong,,, I would like to see those % , because no disrespect if you are running that program for real and proper doesn't sound realistic, but I would like to have a conversation about the topic with you .

[@AnthonyGarcia-sy3yk]

@@Lavabug I ran the program myself you said endlessly, meaning he finish what rest a week and ran the program again , I highly doubt it if the program % is run properly.

[@AnthonyGarcia-sy3yk]

@@Lavabug obviously you can basically air squat every day ... The question was about that program in particular..

[@sikastrength]

Smolovmaxxing

[@jamesinthegym]

This would require copious amount of drugs 😂

[@dfitz5384]

High reps + Low squats

[@sikastrength]

Needs to be a t shirt..

[@DredFulProductions]

Need a video on how to most effectively use 2010's girl pop to build squat 1RM

[@fredflinsten449]

I hate that song so much. To me, it's associated with stupid af KFC ads that deter me from buying kfc

[@TheBcoolGuy]

@@fredflinsten449for menit's NFS Most Wanted on Android.

[@sikastrength]

You just need to go with it 😁

[@GregQchi]

Another very useful video.. still trying to figure this stuff out for an older trainee (I'm 53)

[@paleo747]

This was a really useful video, the example at the errors section was super clear and something I'm definitely guilty of, will try to work on that. As always, thanks!!

[@sikastrength]

Thanks for watching!

[@jonatanolsen37]

As a long leg long femur lifter i just stoppes doing higher rep Squats. I push volume in Split squats, Lunges and Machines, and focus on reps in the 5 rep range on Squats and front Squats.

[@drinkinouttacups2665]

Yup. Set a limit at 8 rep sets aside from plus sets and my joints are much happier

[@nischal711]

Some of the best gains I got was when I did mass made simple 30 reps on 102.5kg. Brutal but made me a man.

[@Daan113]

30 reps consecutively?

[@AnthonyGarcia-sy3yk]

30 reps ??? How many sets ?? And how deep were those squats , parallel i hit 20 with that weight chilling no belt,,, now ankles deep squat I would like to see that .. because when squat ankles deep for 20 and I done hehe after burn out ..

[@KwisBwown]

I did 31 reps I am a god

[@nischal711]

@@Daan113 yes breathing squats ass to grass with squat shoes. It was hell.

[@nischal711]

@@AnthonyGarcia-sy3yk I was able to do 17 reps quickly after that I took deep breaths every 3-5 reps. Took about 3 minutes no reracking

[@MitchieFerg]

Nice timing, just started programming a hypertrophy phase

[@smolboyi]

intra set would be within the set I do believe. Just a smol correc

[@niveknijinsky9978]

What is your take on Static Holds for Squats ie: walk out

[@sikastrength]

Waste of time

[@jackemarleeyoung]

Yea i think supra-maximal holds are only for the elite, and even then i don’t think its used to create any kind of adaptation. Just a stimulus for the nervous system before a session.

[@omchavan7506]

Quality content as always 😘

[@mikemoore2791]

Lots of reps moves lots of blood into the area, which is important as tendons and ligaments do not have a blood supply like muscle bodies do.

[@barbellsandwindmills]

What if you Squat 4x a week, since 2015. Tues/Wed - Fri/Sat

[@s9209122222]

That's why I'm running 531 leader/anchor program.

[@jrew22]

Been following for a long time and I just got the app! Would you recommend running WL alongside RTA if I can only train 4 times a week?

[@sikastrength]

Just do the WL program, you'll very likely PB your Front Squat and Back Squat on it by the end. Run the RTA 1.0/ 2.0 at a different time

[@christopherseat9871]

20 reps of back and front Squattin are a must for confidence, conditioning and technical improvements.

[@JohnVieto]

Eh no... The only thing you get from 20 rep squats is to build pain tolerance. They will not increase your strength in comparison to lifting a heavy weight.

[@christopherseat9871]

@@JohnVieto i agree

[@8HeartNCM]

​@@JohnVietodo you know what means to work to failure? High reps work only if you do them to failure. Otherwise you don't do enough work. You would not have strength that you get from low reps but you'll get it.

[@JohnVieto]

@@8HeartNCM Yes but the mental torture of pushing a heavy enough weight to failure doing high reps is something few people even want to consider. It's just too mentally taxing to contunue to train that way. At least if you stick around 5 reps the set is over with and you don't need to be continuously torturing yourself with high reps. This is why that 20 rep squat thing is BS. No one can sustain it cos it's too mentally devastating.

[@8HeartNCM]

@JohnVieto I being doing it for about 2 years now. Bench press 225 for 15-20, squats 250 for 25-30. And I will go further exactly that way. Low reps are for people who wanna get stronger but not strength endure and bigger. Powerlifting is not for me. Not the way for sport longevity.

[@eugenepoon]

Been waiting for this rebuttal vs the opposite that Mitch Hooper and Mike Isratael have been pushing recently

[@Noah-pc6wq]

What have they been saying, I'm out of the loop

[@StMargorach]

Thing is, yes ofc you get stronger this way. Anyone who consistently lifts heavy gets stronger. No matter how you do it. As long as you go to you limits, you will gain strength and muscle Is this the most efficient way? No Does it work? Yes Can it work better? Yes

[@NuclearLifts]

My problem is having asthma and not getting it under control. So bloody frustrating. Anyways, nice video!

[@fallingwickets]

lung issues screw up everything!!☹

[@drebaz]

Amazing music 😂

[@kevinhammack3915]

Any tips on increasing volume for the classic lifts? More sets of 1-3 reps or breakdown the movements into variations to manage fatigue?

[@pascalauer2787]

When is it useful to implement klokov squat into the training program/which benefits does it have?

[@sikastrength]

What's the klokov squat? Long pause squat?

[@pascalauer2787]

@@sikastrength yes!

[@Filaxsan]

Great stuff lads! Thanks for the video, much love

[@brainletsYT]

heart, mental toughness, strength, and cardio are built through high reps. that's why they are so tough, because you are building multiple things simultaneously. i swear by them for building all of those things. maxing out is garbage and leads to nowhere. all of my training is between 5 - 20+ reps, every single set

[@JohnVieto]

Nonsense. All high reps do is build mental toughness and pain tolerance. If you want cardio you can do it better with actual cardio.

[@8HeartNCM]

​@@JohnVietoif only thing you get from high reps is muscle pain during oxidation then you work with to low weight. High reps for strength work only if you lift 60-70% from your 1rm and by doing them to failure. I experience zero pain from muscle acidification when I bench press 100 kg for 17-20 reps to failure. Grow up, stop misleading people in comments and take enough weight.

[@jocaingles8464]

are you going to comeback to recording videos together?

[@Chunker12]

Real talk. Useful shit

[@100koochy100]

The next suggested video comes up, avoid high reps for strength 😭

[@deseosuho]

Volume is king, baby

[@JohnVieto]

@@deseosuho No way. If you can do a lot of reps you're not lifting heavy enough and kidding yourself on that cardio is weight training. If you want to do a lot of reps then use accessory work that's what it's fof.

[@AnthonyGarcia-sy3yk]

Well update this morning 100 kg 30 reps without belt or knee sleeves , I think I could hit 40 with a belt run out of breath before my legs give up .. but I was losing my core stiffness I bailout at 30

[@DrAJ_LatinAmerica]

👍💯💪 as always, build a strong foundation, FIRST. Specialize as the pyramid gets taller. Periodization to reinforce the whole process. Great video

[@lassejakobsen7412]

Did you just work in the words homogenous solidifying of the midsection? That must have taken some time!

[@DepthHitter]

Not gonna lie for some reason I respond better to low reps heavy weight over higher reps. I’ve tired different cycles but if I can do 11 with a weight and I add +10 pounds I can’t even rep it out for 4-5 reps

[@smolboyi]

I was doing power cleans recently and as I picked up the weight (about 115) I felt a small pull in my low back. Doesnt seem too bad, no bruising or severe pain, any thoughts anyone? Is that what a herniated disc feels like or maybe it was a muscle strain..

[@christopherroberts2500]

Happens to me 2-3 times per year, usually on very light cleans where I catch a little backward and get off pitch 'unawares.' Couple of days rest and I'm usually back to normal.

[@smolboyi]

@christopherroberts2500 I appreciate you. I am thinking my warmup was probably insufficient but it may have happened anyways.

[@john_m3619]

@@smolboyitry rehabbing immediately. I recently tore my lat during pull ups, took a day off and then started doing very light, high rep single arm pull downs twice a day. I started upping the weight by 5-10kg each following day. It’s been little over a week and I’m already back to training back somewhat heavy. I would personally recommend you do something similar just with dead lifts or squats. Should be ready to go in no time

[@smolboyi]

@john_m3619 you are epic, thank you for the advice and testimony. This is exactly what I'll do

[@LatimusChadimus]

Use me, one half of Sika

[@zachboskovich6616]

Lots of squats for the algorithm

[@TurnOntheBrightLights.]

10:12 do you even homogenous solidify your midline bro? 🤔

[@littlethuggie]

I'll take 10 sets of 3 over 3 sets of 10 almost every time lol

[@Noah-pc6wq]

I do wonder if 10 sets of 3 is just as stimulative as 3 sets of 10 if both are at 55-60% intensity, as long as you take really short rests between your 10 sets

[@littlethuggie]

@Noah-pc6wq the goal is to increase strength, which means you need more intensity, not 55-60%, and longer rest. One might do 3x10 @70%, I'll take 10x3 @80%

[@Noah-pc6wq]

@@littlethuggie I meant for the start of a preparatory phase, like what the video says. Just because one is doing less reps doesn't mean the weight needs to be increased from the very beginning.

[@littlethuggie]

@@Noah-pc6wq I'd still take the same intensity over 10 sets rather than 3.

[@8HeartNCM]

​@@littlethuggienow try to think and you will see that you doing same thing. Volume is the same. 100kg for 3 reps is 300kg, while 60kg for 20 reps is 1200kg. More volume - more technique work - more experience - more successful lifts in long term. But you can do as much volume with high intensity by doing more sets. That's it.

[@kicknitoldskool]

Sweaty fridge, a brutal combination.

[@AcceleratingUniverse]

is this really what you listen to when you squat

[@sikastrength]

I squatted 300kg High Bar to Mumford & Sons

[@christopherroberts2500]

@@sikastrength I heard Toshiki listened to battle sounds of Iwo Jima every time he went above 300kg

[@maxmaximum-sh4bx]

For the algorithm

[@christopherseat9871]

😮

[@Highbar250]

Okay fine I’ll run RTA again

[@sikastrength]

RUN IT AGAIN!

[@MK-ev6ov]

I commented in the group about feeling like a bitch running the combat sports program due to the volume…. Glad it’s not just me!!

[@sikastrength]

It's worth it in the end!

[@xmikexthexwizardx]

Clickbait thumbnail hehe jk dara

[@insurrectionist5099]

Strength gains are specific to the type of load used, contraction type, number of reps/time completed, muscles used, velocity/speed of movement, type of movement/range of motion. Yes there is transferability from one type of strength to another, but the greater the disparity in these qualities the less value it has in creating the desired outcome. I struggle to see the reasoning for following a traditional pyramid style periodisation when the greatest improvements in 1RM strength are made by simply practicing near maximal single lifts.

[@Nemo-nm1ef]

What is your total?

[@insurrectionist5099]

@@Nemo-nm1ef 220 @ 81. How much I can lift doesn’t preclude me from reading or learning

[@insurrectionist5099]

@@Nemo-nm1ef 220 @ 81. How much I can lift doesn’t preclude me from reading or learning.

[@Nemo-nm1ef]

@@insurrectionist5099 dunning kruger is strong in this one.

[@insurrectionist5099]

@@Nemo-nm1ef I mean you’re welcome to change my mind if you have something valuable to bring to the discussion other than ad hominem

[@imhassane]

High reps on low bar squats would be a disaster for the lower back and hips

[@ownthispwn]

be a man, high bar it

[@BobCarolgees-p8f]

I do 20 rep squats high bar . Just drop the weight a little.

[@imhassane]

@@BobCarolgees-p8f I used to squat high bar until a few months ago. My best set was ~120kgs for 17 reps. Currently I like the low bar squat, it’s just perfect for my build

[@OP-ig1fj]

lower back is handled with proper bracing. elbows and upper back take a hit for me

[@enrique2395]

Its relative intensity. Your body should adapt to that work.

[@stoempert]

I sure hope you don't program anything like the intro clip. To each his own but i rather keep the main lifts more specific and work hypertrophy and workload via the variations and accessories. I don't know of any modern powerlifting program that has 5*10's for the main lift, in any phase. The highest you'll probably see is 6 reps per set.

[@sikastrength]

Oh yes, yes we do.

[@cameronburnard2301]

Expose erorrs eh?

[@LifesHarlequin]

Was looking if anyone else noticed