Beginner vs Intermediate vs Advanced Training | Strength Training Made Simple #12

Beginner vs Intermediate vs Advanced Training | Strength Training Made Simple #12



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hey folks dr mike here for renaissance periodization strength training made simple number 12 how do beginners intermediates and advanced folks train differently when the goal is strength training so first of all which one are you we have a real simple system here at rp to consider it's not dogma it's not set in stone but just give this some thought you're a beginner when you just get gains guaranteed from even partial adherence to the basics you show up and you squat two times a week and your squat just keeps going up you don't have to think about it much and you just keep getting gains you're a beginner it doesn't matter how long you've been lifting and yeah that means some people after six years of training are still beginners at heart that really is what it means intermediate you can call yourself that when you've encountered probably your first plateau to when you know you did the basics pretty well but like your squad or your bench started to uh eek and then it wasn't going up for a while and you had to really rethink it and rethinking usually means you really have to start nailing the basics well to continue to progress predictably you got to really organize your training a bit more organize your nutrition and then you get these really good solid gains once more if you've never hit a plateau you're still a beginner a pretty cool uh sort of categorization there now you can call yourself advanced and when you hear this you're not going to want to call yourself advanced that if the details of the program aren't really really good and set up super well to your exact needs no progress occurs okay and you'll notice people who are advanced when they do meets they'll have some meats hit pr's and some meats are pretty far under on average they're hitting prs over let's say two years but like there's a as many down meats as there are up meats usually when you're intermediate it's all up meats it's just steady progress you look of course you're going to do better at this next meet than the last one when you're advanced that's not quite clear a lot of things have to align for that to happen and when you're a beginner even if like if you compete as a beginner you put like 150 pounds on your total every single time and nobody kind of cares because it's like duh you're a beginner right so that's the categorization we'd like for you to use so when you hear these sort of tips on how to train as a beginner immediate advanced make sure you keep in mind sort of maybe which one you are and in your squat and bench and the other or clean or whatever you may be different one of these your squat may be an advanced squat because nothing seems to work unless you get it perfectly right and your bench might be a beginner bench because everything works so there is a little bit of individual lift treatment here as well let's get right into it so how on average just on average there's some exceptions should beginners probably train for best results well they should probably do mostly sets of five to ten reps why they give you a ton of muscle size and the number one problem in beginner strength training is a lack of muscle size it doesn't really matter how strong you make a muscle that's like this thin as your finger you need a bigger muscle so that's a 5 to 10 add tons of size but in that rep range in which they add tons of strength as well and when you're a beginner just getting bigger is the absolute best way to get stronger so most sets of five to ten that means pretty much no sets of one to three no sets of three to six i know it's crazy a lot of people get into strength training because they like to grind those low rep sets this is a question for the best possible long-term athlete development i'm just telling you it's probably optimal it's up to you or whoever your coach to figure out if they really want that or if they want to engage in some bs and just train for fun training for fun is totally fine by the way just know what you're trading off right so mostly sets of five to ten you mostly focus on the compound basics probably just the core lifts uh and a couple of derivatives very few exercises because you want beginners to get really good at the basics because if you do too many exercises that confuses them it doesn't solidify the technique for the basics nearly as well on that note you want to really focus on technique beginners should add load to the bar only when their technique is stable and good or improving if their technique ever goes south in a session the next session no load additions same load show me that your technique can be better when you do that you have earned yourself the right to put more weight on the bar so with beginners they can quickly get into candy cane deadlifts and rising from the grave squats and all kinds of terrible crap just by pushing the load because their technique isn't solidified yet so technique is always number one here to that end you want to avoid rpe 10 training because technique tends to break down also beginners make such easy gains you don't need our p10 training to push the pace at all you also want to avoid near mrv training much of the time where you get a performance decline so you don't want to smash beginners with tons of volume give them a decent amount get good gains going and just don't touch a whole lot maybe progress a little bit on volume every now and again see how they respond but if they really start to flutter pull back there's no reason to push them because you want them to have a really good time not encounter crazy recovery problems not get hurt and solidify their technique and again ultra high volume training degrades technique by adding tons of fatigue for these folks this probably means whole body sessions all the main lifts every single time you come in it's a whole body session probably three to four times a week you don't want any more than that because it's easy to burn them out now what about intermediates mostly sets of five to ten still because they still need tons of mass but now they're doing tons of sets of three to six as well developing that basic strength often in a basic manner we'll do three months of sets of five to ten and two months of sets of three to six and then go back to sets of five to ten yeah you can peak and begin to peak them with sets of one to three true peaking faces but not too often because intermediates a lot of times get carried away and competing too much and testing too much versus actually training remember when you squat a mediocre amount testing it all the time it's just gonna be like hey you're still mediocre congratulations what you do to leave mediocre behind leave humanity behind bro i gotta throw that in uh what you do to leave mediocre behind is actually train is actually get better at the stuff right it's like you want to get good at math and you just keep taking math tests that's not how you get good at math you open up the book and you go through the practice problems you actually learn the lectures yeah that sucks and maybe it's not as fun as taking a test and seeing where you're at but testing and training are two very different things so you have to take intermediates who are excited about testing their newfound strength raining it a little bit let them test every now and again but mostly trained most instead of five to ten mostly sets of three to six now intermediates can really expand the plethora of exercises they use to try to find the exercises that are the best stimulus to fatigue ratios for them to enhance their strength like some people they'll do close grip benching and they're just not feeling it weirdness in the shoulders they don't connect to the movement but if they do normal grip benching and they do some jm presses they're just grooving on those exercises they just fit their body and their preferences you will never know that if as a beginner you only ever did regular bench and a little bit of close grip bench you'll never even know what a jam press is so try a bunch of different exercises and see what grooves for your strength and strength hypertrophy progress then by the time you're advanced you'll know what really works for you and know how to build programs that aren't guesses because remember in a beginner guessing is fine intermediate guessing is part of the process for advanced guessing will get you in real deep shit because you just you know everything needs to align remember to hit pr guesses by definition don't align but for every now and again when you get a chance by accident so now that we're talking about doing more exercises okay that's great but for the core movements and these other exercises intermediate's going to be training hard so most mesocycles are pushed from an rp of 7 to an rp of 10 focusing on breaking barriers towards the end of each meso the end of each mesocycle even a lot of the middle is going to be weights you've never touched before in your life really good technique no bs but you make little pr's little pr's little pr's intermediate times are great times because you're just always getting stronger bit by bit you look back over the air like oh my god i'm 50 pounds stronger on each lift that's awesome the way that happens is pushing forward right you've never squatted 400 pounds and there's four plates on the bar for the first time like holy crap like wait do i have to do this yes that is the time if you're a beginner a lot of working on technique and a lot of stuff happens sort of by itself you don't really have to put the pedal to the metal because you get gains anyway as an intermediate it's time to really gut up and especially towards the end of the mesocycle put it all in which is super fun and because your technique is so good now because you did a good job as a beginner no problem your technique doesn't break down when you get fatigued so no big deal on that note getting fatigued you're going to move from minimum effective volume to maximum recoverable pretty much in each mesocycle at least for the hypertrophy and strength ones now towards the end of your intermediate phase you're going to get in a situation where the fatigue just from the addition of load alone is going to take you from mev at the beginning of the message cycle or accumulation phase to mrv at the end so you're not going to have a situation where you're doing three sets and then four sets in the five sets and then six and then d load and media mrv you're gonna have a session a situation which you're doing four sets and four sets and four sets and four sets and then your mrv comes down to you and then you have to deal which is great actually keeps the training process simpler at that point you don't have to add sets anymore you start with the same number of sets roughly that you end the mesocycle and the only changes that you're adding load and you'll know when that's a possibility because trying to add sets simply won't work you'll over do your fatigue and your performance will drop and be like well it looks like i can't add sets anymore as far as frequency intermediates will train each movement two to four times a week so you bench two to four times a week squat two to four times a week deadlift on the slightly lower end of that so on and so forth and it's gonna happen in a total of four to six sessions intermediates can handle more work the work capacity is better and they need more work because now they're pushing it further and they need more training to fill out their genetic potential so it's going to have to be more training a lot of times folks will send me a program every now and again to review and be like hey like i'm intermediate almost advanced i'm training three times a week what do you think and i'm like i think you're not training enough right so at some point you gotta train more now on the note of training more eventually become advanced what do you do then well advanced folks generally have tons of muscle size already so they're gonna be training mostly with sets of three to six uh and only sets of five to ten if they need to reclaim size like a lot of times after a peaking phase and an active rest phase you've lost a little muscle size so just one mesocycle of sets of five to ten hypertrophy strength can reclaim and add on a little bit of muscle so you can have another productive strength phase ahead or if they want to move up a class right so if you're a 220 pound power lifter you want to move up to a 242 pound class then yeah you're gonna have to do lots of sets of five to ten because that's a lot of muscle to add but sometimes folks that are advanced or really wiggled into their weight class and there's just not a need slash even logical ability to do the sets of five to ten because it's like well i just want to build more muscle like well you're already like 11 body fat you can't get much lead in that without sacrificing strength and you're already at your weight cap there's just only so much hypertrophy training you can do and you can do some every now and again but most of your training is going to be basic strengths that's a three to six and of course as an advanced individual you're probably going to be competing more often or at least the competitions are very important when they do happen and then of course you do plenty of peaking sets of one to three as far as exercises as an intermediate remember you explored the landscape of which exercises give you your best sfrs by the time you're advanced you should know them damn well and stick mostly to them someone's going to be like hey incline dumbbell press right for your work like nope doesn't carry over for anything it hurts my shoulder like how do you know that well i tried it for four years as an intermediate now i know that you know why grip incline barbell is really my jam if that's the movement we want so you have to know all your stuff and of course you're going to start to vary some things more you're going to vary our petition ranges and intensities throughout the week in order to manage fatigue and percent of stimulus this is why advanced training is a little bit tricky you can't just go all out recover all out recover there's going to have have to be some wiggle room so for example if you do a heavy benching workout you might do some light assistance work at the end the next workout might be lighter benching because you simply can't bench heavy again you're not recovered but maybe more intense assistance work the workout after that might be heavy benching again so a lot more variation here for advanced lifters that wouldn't occur for beginners or for intermediates most advanced training on the relative effort front is going to be between 8 and 9 rpe 7rp might be a little bit too easy for advanced to get their best games okay at that point it might just maintain things 10 rp is okay but it's occurring on more rare occasions because rp 10 for advance is first of all a distinct injury risk rises are so fucking strong and second of all it comes with a massive fatigue toll that you may not want to pay even in the middle of a training cycle which is to say that a meat prep cycle for an advanced person two mesocycles or say one mesocycle of hypertrophy training two mesocycles of basic strength and one mesocycle of uh peaking training that whole thing rp-10 might be hit only at the meat and the rest is rp's eights and nines for the most part was threes and sixes to recover every now and again give that some thought so it's pretty interesting as an advanced person very likely your ability to progress in sets is going to be nil the fatigue is too high only load additions occur week to week which is totally fine sometimes we're very advanced as load goes up sets might actually go down a little bit to let you really have the best performance towards the end without a ton of cumulative fatigue that happens sometimes and as far as training well each movement pattern is probably going to want to be trained two to three times a week notice four is off the table because a lot of times you're so strong that you can't recover from four pushes or four leg workouts or four pulling workouts it's just gonna have to be two to three maybe you can do four but a technique only a recovery only session being one of those not for overloading workouts that entire time or per movement pattern and how many sessions well honestly for the very advanced to be their best five to ten weekly sessions which what do you mean ten that means you have some two a day strategically in order to make sure that you get all of the volume that you need and the frequency you need but if you try to do that and just in a smaller number of workouts what ends up happening is each workout gets so long the systemic fatigue makes the tail end of the workout just crap so for example an advanced lifter they can't do like a squatting movement a pulling movement and a pushing movement productively in one workout because the squatting movement and the pulling movement tire them out so much the pushing movement is going to be too light to even be effective and it's just a waste of time so what you do instead with them is if that's the worker that has to happen on a monday the way your schedule is worked out you take it you split it so what you do is heavy squatting in the morning with let's say moderate pulling break for six hours or something come back and do moderate pushing in the pm because you had that break in between workouts you're refreshed you can actually have a productive workout on all three fronts instead of just two much more advanced there's a reason they're called that folks thanks for tuning in see you next time for the next video

#Beginner #Intermediate #Advanced #Training #Strength #Training #Simple

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