Strength Tip: Do This For Better Strength Gains

[@carsonc4134]

This channels needs way more subscribers

[@willratelle8027]

Thanks I agree

[@rayflo2592]

Thanks bro! I literally starting doing this recently and never looked back… Now I know I’m the right track. Most my friends follow structured programs, but that really hasn’t been my thing, cause my schedule. I’ve been hitting it hard, having fun, doing most the lifts you’re doing, and I’m accomplishing some goals.

[@willratelle8027]

Boom 👊👊

[@oraclegps]

excellent point i think also you can acheive similar results if you preprogrammed the session based on last session efforts , to make sure it is loaded with right volume/intensity

[@andrzejkulinski1886]

could you clarify two things? 1. The rep number. Do you mean that sets of 3, 2 or 1 rep can be used during one session at random, or is it supposed to be like this: session 1: reps of three, session 2: reps of two, session 3: reps of one, or every session should aim to finish an exercise with a heavy single? 2. Warm up sets. How many of them and what weight jumps do you recommend?

[@ohgeezreact5209]

Nice bro, I’m jumping pretty high already but I think if I keep adding more strength I’ll really start to fly, I’m working on it tho, your dribble dunks look good man👍🦅

[@blackout2430]

I thought isometrics only need to be 30 to 45 seconds. 3 minutes though? How often do you do those isometrics and if I play on Wednesday’s, when should I do those isometrics?

[@ohgeezreact5209]

I like your take on things man what do you think about if I was doing single leg and normal squats in routine do you think one should come before the other or it doesn’t really matter.

[@willratelle8027]

Bilateral squats will likely induce greater global fatigue, so from that stand point it might be better to do those first. But I think you could still make it work if you did the single leg work first. All depends on implementation.

[@ohgeezreact5209]

@@willratelle8027 ok cool appreciate that

[@SimbaADC]

Is it not very easy to overtrain/increase injury risk by using this method? I feel like whenever I train off program I overdo it and end up having fatigue bleed into the next session.

[@untappedpotentialmindset]

85-90% I think that can work out.

[@MegaCannavaro05]

Interesting. So for lower body strength and power work you’d recommend this method? More or less “unprescribed” set x reps and instead pushing as hard as you can for as many sets of 1-3 reps as you can in a session per exercise?

[@TheBman824]

What do you recommend when you’ve been doing this for weeks (or months) and are not able to progress the weight for the top sets?

[@kpam1563]

How would you adapt this for more hypertrophy focus? Sounds really interesting but im mainly focused on size currently

[@willratelle8027]

What does your training currently look like? At times high intensity even with lower reps might be more effective. Depends on what you’ve been doing, could be good to switch it up.

[@kpam1563]

@@willratelle8027 I'm doing a push pull legs x2 split, 15-20 sets per muscle, 6+ reps on everything, going close to failure, etc. Basically a pretty standard hypertrophy program

[@willratelle8027]

@@kpam1563 Yeah if that is working for you, keep at it. I'd throw some heavy stuff in at some point though.

[@silasnew15]

what is your approach vertical? and how long (or how much training) did it take for you to be able to reach that? I have be around a mid-30s vertical for awhile now but want to get up to 40 by the end of the year

[@willratelle8027]

I’ve never tested my max approach vertical so I don’t know. My best standing vert ever was 38.1 on a Just Jump mat. It’s taken years man. Just takes consistent effort over time.

[@WiecznieNieNasycony]

Evolving Rep Ranges good way)

[@michaelcollins1015]

So you do this style of training 6-7 days a week, all heavy, with no traditional hypertrophy type training? I’m assuming you just alternate upper and lower days?

[@willratelle8027]

I don’t do this 6-7 days per week but I do train like this weekly. Rarely ever do traditional hypertrophy type training. I don’t follow any sort of split. Check out some of my other training videos to see what I do.

[@tariqo16]

I did that i underdosed my training volume for a good 3 weeks on my last training cycles still made a huge progress but could have been way more now that i think about

[@mitchd940]

Great content on here! What is your height? Admiring your vertical on those dunks

[@willratelle8027]

Thank you. I’m 5’10”.

[@mitchd940]

Unreal, please keep making great content!@@willratelle8027

[@mosesbygate-smith2750]

Do you think this is effective for longterm adaptation and warding away from overtraining and injury? I can see logic from an acute perspective to force adaptation because many athletes don't apply enough stress... but I am just personally skeptical about performing as many sets as possible (AMSAP?) as a systematic training approach because would this not be classified as training to failure in a sense? Obviously not from an intra-set perspective but with consideration to auto regulation principles, would this not be training at your maximum volume capacity for a given exercise based off your fluctuating daily readiness?

[@willratelle8027]

Good question. The dosing is obviously important and what you do outside of your training is important as well. With that being said I do think this would be an effective strategy, “as many sets as possible “ is a bit hyperbolic, maybe I should have said multiple heavy sets. The specific number would have to be auto regulated.

[@mosesbygate-smith2750]

@@willratelle8027 appreciate you answering this. I understand what you mean. My interpretation from this video was that you select a rep range, be it 2 or 3 reps, and you perform the ‘most amount of sets you can on that day’ with a load that is sub-maximal/maximal relative to that rep range (somewhat). So instead you mean going for a bigger dose of high intensity volume as opposed to a closer to minimum effective dose approach?

[@willratelle8027]

@@mosesbygate-smith2750 yeah exactly.

[@berryallan7477]

Hey nice vid bro. I have a quick question. When should I start implementing power cleans / more power based exercises / reactive exercises into my training? When do I know when I’m strong enough for power/reactive exercises? I’ve been primarily training strength so far because I’m scared of peaking too early in the off season with power/ reactive stuff.

[@willratelle8027]

There is no threshold to start power training, you can start now. If you play any sport other than track and field/barbell sports, peaking isn’t a real thing, don’t even try to periodize. Just concurrently train and you’ll be better off. Check my video “periodization is nonsense.”

[@ohgeezreact5209]

I like your take on things man what do you think about if I was doing single leg and normal squats in routine do you think one should come before the other or it doesn’t really matter.