Fazlifts Strength Progression: 8s, 5s, 3s

Fazlifts Strength Progression: 8s, 5s, 3s

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00:00
all right hey folks so today i will be talking about set and rep schemes and sharing with you my set rep scheme that i use to build strength and also i want to discuss a bit about um what a certain rep scheme should offer and why some of the more popular setting up schemes now aren't actually that useful um so firstly thanks for making them to my channel if you have any questions or comments pop them down below and if you'd like to welcome me on your own strength physique goals there's a link in the description so firstly here's the eights fives and threes i'm going to get on straight to eight explaining this because today i want to offer you a
00:32
practical tip practical routine a system for increasing strength and explain to you what the benefits are using this system so let's get straight into it so firstly this is what i call my eights fives and threes now with that you start with three sets of eight on a given exercise all right three sets of eight so that might look like this it might look like 100 kilos four eight eight eight on a lift let's say you do that for your squat hundred kilos or eight eight eight now in doing that
01:03
you're gonna start to develop quite a bit of muscular endurance the your body's gonna regulate its glycogen stores to allow you to do that much work if you're not used to doing it previously so for most strength guys there'll be a fairly high degree of volume on the main left so or it could be a variation as you guys know i like variations 100 kilos for 888 now assuming you got that next week you'll go up to 102.5 so add this least amount of weight to the bar as you can and go up to if we go by five pounds or two and a half kilos and then let's assume you carry on and you
01:34
get eight eight eight again so you've had your rest of your week of training the other volume you've been doing the other routine the other exercises all going well and that enables you to add some weight to the bar with maintaining your reps great now let's say at some point you're going to get to the point where it might be the week after it might be many weeks after that you're eventually going to start to drop reps on your final set assuming you go up nice and slow you give yourself time you'll start to drop reps on your final set let's say at some point you'll hit
02:05
886 all right because you'll drop some reps from your final set that is your cue to drop a set the next time alright so next time you'll go to this add a little bit more weight to the bar from the previous time and just completely drop that last set so your previous weight was 105 for eight eight six this week you're going to go up and wait again to do one of 7.5 and you're gonna do eight and eight you can go all out just to try and get eight and then eight
02:38
on the bar okay so that goes well and it also provides a slight reduction in fatigue because you're doing less volume and that reduction in fatigue should allow you to add more weight onto the bar the week after so hopefully you'll get eight and eight which is great and the week after that you might drop some reps on the final set and again we drop a set the next time so that leads us to a little bit more weight on the bar and getting a set of eight and you'll stick to that for as
03:09
long as you can until eventually you will drop reps on that one set so look at what we've done we've gone from high volume so three sets of eight on an exercise particularly a per perhaps a power lifting variation and have dropped down to just one top set and during that time we've slowly and continuously added weight to the bar that's the key with this you want to always progress forward no matter where you're at and you want to get into the habit of continuously adding weight to the bar because that's something which i don't think is always inherent in a lot
03:40
of these certain wrap schemes and it's not inherent in people's thinking they just stay at the same weight for a long time but the goal is here you're continuously moving up and up you get to the point where it's like okay i've dropped some reps and let's say you hit 120 and you get seven reps okay so you're at the moment you're done for the eights and you're gonna drop down to fives so you'll go down to this fives and you'll hit a little bit more weight again five five five and the process repeats until you get
04:10
down to one set of five and you drop reps you maybe get a four and that's when you move down to triples which will look like this or the triples so the whole the whole thing will look like this you'll go from eight eight eight eight eight eight five five five five five five three three three three three three so what's happening is you are undulating the volume up and down to facilitate higher and higher levels of strength and then your every time you drop down in reps that's a big boost because your body is
04:41
used to doing higher reps so dropping down from eights to a five means for generally quite fast progress in the fives that's what i always used to find i always used to find that drop from one rep scheme to the next always resulted in a big burst of strength because five seems so easy after doing three of doing eights for so long and then threes feel so easy after doing five for so long and again the one set feels so easy after doing two sets for long so it just goes up and down up and down as you're getting stronger and stronger you get a sort of catapult effect as you
05:12
drop fatigue every stage of the way so that's one two three nine stages along that certain rep scheme and by the end of it you should be handling more weight than you were for three sets of eight that makes sense and if you look back at our example we were on about 125 and we started about 100 which is pretty reasonable because about if you do a hundred kilos for three sets of eight that's about 120 or so for a triple so for a single so you've gained a good degree of strength so that's how it work now in terms of
05:44
in terms of how i would apply this i would pick a large exercise variation and apply it there and i would do this over the course of many many months ideally if you're gaining weight if you're have your nutrition is on point if your rests and all that kind of stuff is on point you should be able to use this routine for a while and carry on getting stronger but it does a number of very important things one is it can first it forces you to continuously focus on progression because i don't always think that's inherent with a lot of certain rap schemes you're always pushing yourself forward always like that's
06:16
always the goal is to push yourself forward with the smallest increments possible there's never a standing still and i don't like that with strength athletes i don't like this idea of okay i'm just gonna sit here for a while let's keep pushing up and wait because that's important so that's the first thing second thing is you get a natural ebb and flow of volume and intensity over the course of the whole training block and that's really important as well that is allows your body to have a bit of rest and to build up for the next little run up the next drop down and so in general
06:46
it works out very well this is the basis of my tactician booklet which is a strength program and you can see that link below if you want to see the whole program but that is the basis of how i work things there with the exercise variations now in terms of what some of the common set rep schemes don't give you if we look at something like double progression double progression doesn't really give you that you get a bit of undulating volume because the reps drop and then they increase again but it's not like this whereas the sets actually drop down as
07:17
well and then you have different volume tiers you go from eights to the fives to the threes and dynamic door progression is no better people love dynamic door progression these days and i'm really confused as to why um it's just physiologically speaking it's the same number of sets it's roughly the same number reps so i don't really understand why people are so excited about dynamic dual progression it's physiologically speaking it's pretty much the same thing it's just something that keeps people interested and i think they get really excited about that it's like five by fives people get really excited about five by five and really sort of emotional about
07:47
it and almost religious about being um like doing five by five but it's really a very basic set and rep scheme which doesn't offer you a great deal past the beginner stage it doesn't offer you this undulating of ups and downs of reps and sets and reps but there we go i know that comment alone will probably uh trigger a few people into trying to defend their second rap scheme but i'm not that interested but if you would like to try something which definitely does work for strength this is what i present to you is what i've been using for years and it's very very good um so i will call it there hopefully you guys found that useful as a practical
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guide for how to increase strength because i think this type of stuff is maybe not the most flashy but it's super important because it's a way of progressing your strength over time consistently and it means at least you're going to stick to a routine for nine sessions which is always good right you'll stick to the routine if you want to get stronger so i will call it there guys and i'll speak to you real soon

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