The Laziest Method Of Getting Stronger

[@CharlieTheBritt]

How i train year round. Glad its getting some recognition

[@emcarpenter5206]

Really digging the Gurph writing down his knowledge onto a piece of paper format

[@bradleycampbell844]

Really reminiscent of Dan John's Easy Strength. I've been liking this video format by the way. Cheers!

[@michiel5160]

Just what I was thinking. A bit lower frequency though. And easy strength is usually without squatting.

[@EnricoMarino13]

Like this style of video. Your instructional videos on training has helped me get back to the classical lifts in May of 2024. Also your reading recommendations have been excellent. I hit 156kg for a 5RM back squat yesterday, that is a lifetime PR.. Looking forward to more content.

[@thehassammasood]

where can I access the reading recommendation?

[@EnricoMarino13]

@@thehassammasood It is on one of their old videos. The two books Gurph recommends are the Training of a Weighlifter by R.A. Roman and The Trials of a Professional Weighlifter by Mirek Korkowski. I then read Periodization by Tudor Bompa.

[@diarmuidbalfe7264]

Loving this video style 🙏🙏

[@Ryanv7x]

Liking this slightly different style. Nice!

[@sikastrength]

Glad you like it!

[@kevinprowse406]

Similar to what I used to do with Pavel’s “ Power to the People “ made very good strength gains with 2x5 training.

[@sardalamit]

Thanks to the commentators here was able to figure out the logic behind the program. More reminiscent of Dan John and Pavel Tsatsouline. Kind of like GTG. A Q for Sika: how would this be different from Squat Everyday? Not like the Bulgarian team, not like Abadajeiv. Much more along the lines of Matt Perryman's approach.

[@Arbfor]

Based and information-sharing-pilled

[@sikastrength]

Yesss!

[@kyleinwisc]

I have moved to a similar squat method as an older guy (36) playing club sports. Cant squat a lot and play soccer/rugby/hockey

[@ThunderChickenBucket]

Min-Max approach, it sounds nicer than laziness, at least my wife thinks so... As a certified laziest person on the continent contender, this video pleases me greatly.

[@weedPLUSmeEQUALShigh]

if you train at all youre no contender sorry

[@LucasDimoveo]

High volume squatting absolutely destroys my parkour and tricking training. If I don’t do low volume in the warmer months the skill work just won’t get done 😅

[@JasserZayyad]

I always wanted to start training tricking. How does one do it also what skills are u working on.

[@LucasDimoveo]

@@JasserZayyad right now I am working on my b-twist and gainer flash. Before you start tricking IMO you should be comfortable with doing carwheels on both your left and right side. Bonus points if you know how to kick

[@sikastrength]

Yeah you need to train like an in season track athlete

[@LucasDimoveo]

@@sikastrength do you guys have a video about weight training for in season track athletes?

[@kevinprowse406]

I’m 50 years old and do CrossFit 5 x per week and need to maintain my strength for weightlifting without burning out. This works well for me.

[@ayushkamat5603]

would be interesting to see you break down russian squat program / smolov / other stereotypically "bad" programs, and explaining why they dont work

[@makobe584]

Once a week is easily best bang for the buck for most people, especially for heavy lifts.

[@sukhdeepbutty2399]

This protocol reminds me of easy strength

[@EverydayDesigner]

so almost like a Peak week of Powerlifting.

[@plasmablocks]

Love this. Do you think maybe adding heavy rack holds for 5-10 sec (once a week) that is 10-20% heavier than the squatting weight? To get some extra CNS priming.

[@LatimusChadimus]

😴 The 🛎 woke me 🏋

[@LatimusChadimus]

I can't help myself, I click the like button before I post a comment 😏

[@baseballstream174]

Can you also do 1 set a day?

[@Edgycoo]

I love not trying. I do this when I am getting shredded for summer to avoid fatigue. I rotate one workout where I might try for a top set. Maybe. With a bunch of sets and subsequent workouts where I do bugger. I lift light, I barely push, I dont try and then a few days later I might try for one top set again. It is fantastic in the way that it absolutely stops burn out during reduced caloric intake yet I rarely lose any strength, I am still active in the gym and I am doing a legitimate effort at least once every two weeks. Then I can put more of. my effort into hill runs which is where i like to expend my calories. Once I reach the goal weight, which is shredded as f8kc, I drop the cardio altogether and increase my carb intake and do a weeks of pyramid training every workout until my muscles feel very full.

[@DennisChau123]

For the cons of wasting time, how do we know when that happen and need to ramp up the volume accordingly ?

[@mikewilson1200]

How would something like this work with Bench/Pressing?

[@eddiedoyle2647]

What style of programming would recommend for an intermediate lifter with average genetics?

[@jacobechols322]

Doughnuts!!

[@aaron-ks4rd]

Thanks for your educational insight. This video, as many of your content has raised in my mind the question « For long legs lifters like me, what is consider has strong enough to try something out without negative effect? ». I am a « CrossFit » recreational athlete. I am 1m84 tall and weight 88-90 kg. My squat PB is 135 kg but I’ve clean and jerk 100 kg at multiple occasions (3 or 4 times) 2 months ago while also doing ploys which lead to injury. Know recovered, I am convinced that if I want to drive that number up and do more ploys, i need to drive up my squat and my bench. Which is why i am using your squat program and bench program. I want to go from 135kg to 170-175 ish kg after 3 or 4 cycles and from 90kg on the bench to 110-115 ish kg.

[@EdwardEdmonds]

Yes! Bob Ross Episode 2

[@EdwardEdmonds]

Totally agree with all the pros and cons

[@EdwardEdmonds]

I basically do the lazy method for back squats as outlined here but I throw in a top set of 10 every other week and do a set of weighted back extensions for 35 repetitions 2 times a week and then unweighted 2 times in between. I also do strict weighted pullups twice a week and pull variations.

[@EdwardEdmonds]

I've done this for periods of time with just squats and nothing else but I always find that in doing so I fall below maintenance because the loading is not significant enough to maintain back position and strength during high efforts. With the addition of back extensions and pulling variations however my legs are seldom the weak link in the kinetic chain and the bi weekly top set of 10 is insurance.

[@EdwardEdmonds]

I've also tried adding in a random 5x5 in place of the top set of 10 but I find the results are better with the 10 verses the 5x5 even though the 5x5 is more volume obviously.

[@EdwardEdmonds]

I do have the fast twitch mutation found in elite athletes so there's a data point for context.

[@Egoliftdaily]

Not lazy enough. I need to squat like once a month frequency only. Just kidding. Good stuff, brahs.

[@BMCSW]

Thanks! This is a program for me. Already following most of this lazy 😂 dazed 😵‍💫 older than golf, “like me” program. I’m around 70, and a sports enthusiast. Your insight on genetics 🧬 is insightful. I’m taking 🎶, and ready for my closeup.🏋🏼‍♂️

[@Smithster80]

How do I know if my back is strong enough for my squat?

[@Wocao12]

Is this style of training not recommended for those about 1 year into training?

[@Yupppi]

I feel like this type suits so much better for someone playing physical sports until they're horse strong so that the sport loading of adult humans is like 50% or less of your max squat. With lower squat numbers it feels like just a heavy single (not quite daily max but to the point where you feel like any higher load will slow the rep down or if you're feeling very fresh, a couple of back off sets) can bring progress when you have decent volume from the sport and doing more just creates excess fatigue compared to adaptation rate. Essentially making life miserable and progress lousy, masked or hindered by all the fatigue. Totally anecdotal personal experience while doing judo at +30yo and lifting. I can only try to imagine how things worked if I was 20 (although I remember when starting judo at ~20, sitting in school hurting everywhere from muscle soreness even when not moving for days). I absolutely dig these type of videos giving a shape of context to the lesson and concept. I recall watching Zack Telander do a couple of programming videos in this way, talking about Prilepin and whatnot and finding it helpful and interesting to chew the concepts. Like even if you're not doing your own programming, understanding better what you're doing and what you're trying to achieve with different methods. In fact thanks to you I've found training quite fun lately and yesterday my "dream" came true and someone in my judo class asked if I could show some basic stuff so they get to start squatting etc to fortify themself against injuries (we locked legs when falling and both had a shock to the knee, I thanked improved squat numbers and mobility work for barely paying attention to it).

[@sikastrength]

Nice! Positive influence on your team mates but example!

[@pelvur]

sets x reps?

[@ColmM36]

Here's a question - your program for reaching the 300kg squat (5x5 daily etc.).. how do you think that would fare out for deadlifts?

[@sikastrength]

Terribly, absolutely Terribly.

[@ColmM36]

@sikastrength should I try it anyway

[@Agalloch1234]

@@ColmM36no balls

[@samj8932]

A man who looks at a daily 5x5, 3x10 program and think "Should i do this for deadlifts?" Deserves everything he gets. Whether that be a 300kg pull or a back injury 😂

[@ColmM36]

@@samj8932 agreed

[@bigcncguy]

I just max out once a month

[@kendrick541]

Up cork

[@izuchukwulobelu7192]

AKA Training when you have exams on the horizon

[@BuJammy]

I knew you were left handed, somehow.

[@christopherseat9871]

The Lazy Method........💪😉🏋️‍♂️🇨🇮🖤

[@ConnoisseurOfExistence]

Wow, the lazy method contains 3 squat sessions per week... I guess I've always used the ultra lazy method then...

[@joshuavd5194]

training 3* per week to keep 85% of your str? doesn't seem worf it....

[@saure22]

Dr Pak style - Minimum Effective Volume.

[@SamSchmal]

Like then watch then comment

[@sikastrength]

Yes! Thank you!

[@diarmuidbalfe7264]

Loving this video style 🙏🙏

[@sikastrength]

Thank you!