How often should you squat/bench/deadlift for strength? скачать в хорошем качестве

How often should you squat/bench/deadlift for strength?

Hire Me As Your Coach➡️https://pjt4ryuebnw.typeform.com/to/t... - Sign Up For My Strength Course➡️ https://bit.ly/Hardgainer-blueprint - A complete plan to take you from skinny to jacked, including: 36+ videos on training, lifestyle, recovery, mindset & more +3,4 and 5 day training programs for strength & hypertrophy +Meal plans and shopping list +Bulking eBook +Bonus content ____________________________________________ In this video: We discuss the optimal squat, bench press and deadlift frequency for strength gains! I’ve coached hundreds, if not thousands of lifters to get really strong and I’m going to tell you the best SBD frequencies to get as strong as possible By the end of this video, you’ll know exactly how often to train the squat, bench and deadlift + how to set it up in your program For years, I followed generic intermediate strength training programs (Wendler 5/3/1, Texas Method, 5x5, etc) that had barely any frequency on the squat, bench and deadlift and I made 0 progress. So, what is the optimal SBD frequency? Let me get straight into it and not waste your time These frequencies helped me get to a 247.5kg squat, 160kg bench and 300kg deadlift and I’ve coached lifters far stronger than me with these tips Squat - 2-3x per week -1 primary (top set/back off) -1 secondary (regular squat, paused or pin) (top set/back off, lighter) -1 tertiary (optional; high bar, SSB, belt squat) (straight sets, ascending) Bench - 3-4x per week -1 primary (top set/back off) -1 secondary (volume focused) -1 tertiary (top set/back off or volume focused) -1 quaternary (lighter variant, DB press, incline) Deadlift - 1-2x per week -1 primary (top set/back off) -1 secondary (RDL, paused, opposite stance) How to determine if your frequency is working for you Is your lift progressing? Yes = don’t change anything, frequency is appropriate Lift not progressing? Does the lift feel: a) Fatigued - sore muscles, joints, etc =decrease frequency by 1 and reassess b) under stimulated - fresh and well recovered, but weight feels heavy =increase frequency by 1 and reassess In this video, I want to simplify the process for you and help you gain strength in half the time it took me! If you have any questions, leave them in the comment section of this video. Thank you so much for watching & I hope this video helped you. ____________________________________________ Timestamps: 00:00-1:02 - Introduction 1:02-4:56 - Squat frequency 4:56-8:11 - Bench frequency 8:11-10:00 - Deadlift frequency 10:00-10:23 - Frequency summary 10:23-12:10 - How to determine if your frequency is working 12:10-13:22 - Bonus frequency tip 13:22-13:55 - Outro ____________________________________________ Written & filmed by Ben Johnson About me: I’m a competitive powerlifter with a Bachelors and Masters Degree in Sport & Exercise Science. I have been training for over 10 years and have coached hundreds of lifters to build muscle & gain strength. My competition best lifts are a 247.5kg (545lbs) squat, a 160kg (352lbs) bench press and a 300kg (661lbs) deadlift at 97kg bodyweight. ____________________________________________ Disclaimer: Ben Johnson is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Ben Johnson will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.