More Weight/More Reps = What's better?

Video 4 of the programming series! Today I will explain to you when adding reps and when adding weight is more beneficial!
*Typo at the end is also noticed, I couldn't change it anymore. Beneficiary should be beneficial =D Sorry for that.
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[@NeeshadBadree]

This stuff feels illegal to know for free. You're doing God's work by putting this info out, keep it up!

[@MichaSchulz]

Thanks mate!

[@wellutopia2237]

Really cause im 2 mins in and he finally starts to answer the question with information that is obvious and in other vids he never seem to just give a straight forward answer. Im starting to see why the views are so low. This is annoying and frustrating. I think its on purpose since he mentions his programs you can purchase. Other channels are more straight forward and useful.

[@NeeshadBadree]

@@wellutopia2237 I understand what you’re saying, but we have to remember that this is his source of income. Compared to many other channels that just say “do 3x3 and increase the weight at 5 reps”, he gives more detailed information on how to structure that training instead of basic info you can find anywhere. It takes a little thinking as well to apply through trial and error, but this could also be what he had to go through. I think views would also be low because people want a quick fix instead of trying to understand the more intricate things that he teaches about. While we would all love a straight forward answer, I think the info is pretty individualized.

[@MostlyBrowsing]

I sincerely hope that as your channel expands and reaches a broader audience, you will continue to engage in these free knowledge stuff

[@iaroslavdavydiak6439]

Amazing material! After watching this video, I think OMG when I think about how I planned my workouts before

[@FelipeBerio]

Great information! I was surprised to realize I was already programing double progression for isolations and tapers for strength training without knowing what that was called. I have been traing with this methods for about a year now and it really worked for me to overcome my plateaus, also hearing it coming from you its really reasuring me im on the right track. Keep up with the amazing work, this videos may be the best information for training periodization in regards to calisthenics and street lifting out there!

[@MichaSchulz]

Thanks a lot mate!

[@arisnikou04]

My question is, with Load Progression, after you decrease the reps to only 3 in block 3, what are you going to do next? Decrease them to 2 in Block 4? Or start progressing the reps? (considering you are not trying to peak but just training to increase your strength)

[@MichaSchulz]

Yes you can up them again. It’s not that fancy, basically you are doing almost the same stuff all year round with just smaller changes

[@NeeshadBadree]

​@@MichaSchulz So regarding this, after Block 3, would you go back to the 3x5 from Block 1 but increase the initial weight to something like the 37.5kg from the end of that first block? I'm assuming you'd pick a weight you'd be able to do for those 5 reps with an RPE of around 6-7 based on your new RPE video (and by this point, your body may have acclimated to the 37.5kg or something so for that given RPE).

[@caliyogatips9665]

My goal is to increase one rep max, but I noticed my joints and CNS definitely like the 8-15 rep range as oppose to 3-5

[@MichaSchulz]

How do you split up the ranges?

[@caliyogatips9665]

@@MichaSchulz So I recently started doing these ranges, but I think what I'll do is I will start for 4x6 weighted pullups and increase the reps by 2 every week until I can do one top set of 12 reps. Once I can do a top set of 12 reps, I'll increase the weight by 5 kilos and start again at sets of 6

[@Айменсв]

Great video, can you make a video about peaking befor competition and thank you ❤

[@rohittbhosale]

Thank you ❤

[@Leonidas-eu9bb]

what's with a speed progression? Ok to be fair it's probably very similar to a rep progression. In most sports it's mostly about being powerfull, so a speed progression would make sense..

[@MichaSchulz]

Speed would not be an indicator of progressive overload, but it could be an indicator of strength adaptation. Not very practicable to use for most athletes though in my opinion.

[@supersaiyan7149]

Einfach nur DANKE!!!! Dieses Video hat mir gezeigt, dass ich mich einfach mal etwas beruhigen muss und viel zu viele Infos konsumiere. Was mich auch interessieren würde ist, wie ich den für mich perfekten Zeitpunkt für einen Deload bestimme. In diesem Beispiel (Rep Progression) passiert er nach 4 Wochen, es gibt aber auch Athleten die für 8 Wochen durchtrainieren. Ist es einfach dann, wenn ich merke, dass die Rep Progression zum ersten mal Rückläufig wird? Also ich trainiere beispielsweise 4-4-4, dann nächste Session 4-4-3, wieder 4-4-3. Dann Deload? Denke wenn es nach einer Rückläufigen Session wieder vorwärts geht, kann ich weitermachen, oder?

[@MichaSchulz]

Wenn deine absoluten Lasten noch recht moderat sind, kannst du einfach deine Intro woche ein wenig leichter starten und das reicht dann idR. schon aus um ausreichend zu generieren, da ja ab und zu eh mal was dazwischen kommt durch Urlaub/private Events

[@lukea5312]

Great content, love it! 🔥 But I am little bit confused. Does this approach work for a frequency of one session per week for a certain lift? I think most people have a frequency of two.. How is it programmed if you’re doing e.g. weighted dips and pull-ups twice per week?

[@MichaSchulz]

This approach you use for your primary session with that lift. The other days are adjusted accordingly 👌🏻

[@llzx3672]

For weighted pistol squat, cant you do it with a zercher position?

[@MichaSchulz]

Hard to hit depth for most

[@punotomalf6408]

question, should you exercise high intensity each week like for example 3 or 4 days upper body intense exercise and 2 days low body exercise and 1 or 2 days (every other day)

[@MichaSchulz]

Check the older videos of this series regarding SRA curves

[@maikmohr132]

micha, its reps obviously.

[@ametscastellanoscasanova1064]

Thank you Micha! The video was super helpful, just what i needed 🙏🙏🙏🔝

[@peshrawshirwan6635]

Thank you so much Micha and congratulations on your book I hope to reach it soon! 🎉💐

[@Peter-cp7xx]

Im pretty strong on most exercises, but not pullups and chinups. I want to do 20+ chinups and get my first ever muscleup. Seems impossible. 😅

[@d.kirankumarpatro4877]

The double - progression is the best IMO. Question: Can we take the programming method of Double - progression and use it to increase load? Example:- Block1 Start= 3sets x 3 reps@10kg End= 3 sets x 5 reps@10kg Block2 Start= 3sets x 3 reps@12.5kg End= 3sets x 5 reps@12.5kg I think its more simpler than the load progression example you showed in the video.

[@MichaSchulz]

This basic stuff works very well for beginners and intermediates. If you put in a lot of effort into your hobby, I would also suggest you to expand your knowledge on more complex programs over time. See it as a progress. You don’t need everything at once, but play around with different programs step by step🙏

[@d.kirankumarpatro4877]

@@MichaSchulz Agreed. Btw Great video, love the little bits of humour. Will be starting my weighted journey in about a month. Will definitely update you on my journey sometime in the distant future.

[@benjaminwetscher9614]

Great content again 🔥 Loving this series

[@brigittaseeberger6057]

That was good, very practical , simply lovely.

[@MichaSchulz]

🙏

[@BasedCalisthenics]

Hey Micha!! Amazing video!! I just have a quick question when it comes to strength training and workout blocks, must we use a weight that can guarantee us 3×5 (5reps,5reps,5eps) for one week (of a 4 week training block for example) and then the next week we add the 2,5kg? Or is it ok to get 3×5 (5reps, 5reps, 3reps) and then still add 2,5 kg on the next week? Sorry but it was difficult to try word it the best way..

[@MatteoDettori]

I usually train low reps (3-5) with RPE 7-9, and then do AMRAP backoff sets with lighter weights with the goal to PR in every rep range, so a sort of double progression!

[@gderos24]

Hi, can you explain a good example of anual training program for calisthenics?

[@thehills_]

Super Video

[@krrzzu]

Thank you very much! As always just in time when we need you 😎

[@nomadicstrength]

Good stuff homie.

[@lololololololol444]

Great video

[@jonasrih]

Im going on a cut to lose ca. 12 kg. Weighted pullups will become easier as I cut weight, but how should I make sure Im adding weight to my lift when Im simultaneously losing bodyweight? Should I adjust accordingly to my weight loss? Thanks for a great channel 😊

[@MichaSchulz]

You can use the calculator on our website which includes the bodyweight 💪🏻 www.kingofweighted.com/calculator

[@shnedergaard]

Quality video! What's your opinion on other strength progressions, like stepload, ect? And does your book cover that? Would love to hear😊

[@MichaSchulz]

It’s not a programming book, it’s about the biomechanics of calisthenics movements. 👌🏻

[@calisthenicsexplainedroman2226]

Thoughts about DUP method. Is it better than a classic 3x3 or 5x5 scheme?

[@MichaSchulz]

You can use everyone of this like an idiot & reasonable at the same time. It all comes down to the right usage

[@calisthenicsexplainedroman2226]

@@MichaSchulz i see.. Good answer 😂👍. No method will make wonders if you apply it like an idiot.

[@vladek1986]

Graet video again. Thank you for this type of content for free

[@MichaSchulz]

🙏

[@SmallFry01]

Hi Micha, I've been really enjoying the programming series!! Incredibly valuable information. But I also want to help you out a bit... It's practical / practicality, instead of practicable/ practicability xD Oh wow I just googled it, and actually practicability is a real thing. So nvm maybe..? Lol

[@MichaSchulz]

Haha now I am even more confused

[@SmallFry01]

@@MichaSchulz Haha me too. But at least "practicality" is the common form, that much I know haha

[@Kaushik6570]

Thanks for the video bro! its very detailed! My goal is to 1RM +40kgs in weighted dips and pull ups and my 1RM is +20kgs right now. how many sets would you recommend for me in a session, i train weighted calisthenics twice a week, some skill works and leg day.

[@MichaSchulz]

I cant recommend you Sets randomly :D

[@Kaushik6570]

@@MichaSchulz are 10 sets per week a safe and effective option

[@MichaSchulz]

Good way to start

[@arisnikou04]

Hey Micha, please put this series on a playlist in your channel so we can find the videos more easily!

[@MichaSchulz]

Will do!

[@arisnikou04]

@@MichaSchulz Thanks!

[@arisnikou04]

@@MichaSchulz Awesome content as always!