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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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adam tan
adam tan
June 21, 2020 03:59

i’m a little bit confused with the RPE plus the %1RM. so for example in day 2, i’ll do my 1st set of bench press for like 80% of my %1RM and the 1st set RPE is 5. so does that mean that after i finish my 1st set i can still feel that i can do 4-6 more rep?

Andy Morgan
Admin
Andy Morgan
June 22, 2020 07:58
Reply to  adam tan

Hi Adam, that’s correct. Use the 1RM to guide the initial load you lift with and after that, forget about that metric as it’s not used in the progression model I recommend.

Tapio Brännvin
Tapio Brännvin
June 1, 2020 05:05

Hi, I’m wondering if 5 RPE for day 2 might be an error in text? The program specifies 80-85 % (5 RPE) as intensity for bench on day 2. On the other hand, for day 1 corresponding numbers are 67.5-72.5 % (7 RPE). According to the RPE table, higher RPE means higher load, whereas this suggests that higher RPE is a lower percentage of 1RM.

Andy Morgan
Admin
Andy Morgan
June 1, 2020 09:01

Hi Tapio, thank you for asking.

According to the RPE table, higher RPE means higher load
^ No, a higher RPE means the closer you go to failure (intensity of effort).

The percentage 1RM that that will be (intensity of load) will change depending on the rep ranges used.

Tapio Brännvin
Tapio Brännvin
June 3, 2020 23:46
Reply to  Andy Morgan

makes sense, i was confused, thanks.

Andy Morgan
Admin
Andy Morgan
June 4, 2020 08:40

Most welcome. If you’d like to read more about RPE we have this guide: A Guide To Using RPE In Your Training

Walter McMahon
Walter McMahon
May 29, 2020 22:05

What is the intensity for each day

Andy Morgan
Admin
Andy Morgan
May 30, 2020 07:44
Reply to  Walter McMahon

Hi Walter. The last two columns prescribe the intensity recommendations, the “How to Progress” section explains them.

Andreas Thornberg
Andreas Thornberg
March 7, 2020 06:19

Hi, loved book! But by this example, it says 15 UB pull sets/week. How come I only get 9 total Work sets?

Andy Morgan
Admin
Andy Morgan
March 7, 2020 11:01

You didn’t count the deadlifts.

Jacob Biilmann
Jacob Biilmann
February 20, 2020 01:32

Hi Andy!

If I do some extra sets of calves, delts or arms will it then interfere with recovery for the other muscles used in the program? And can I maybe even do a few high rep sets (Above 12 reps) for the quads and hamstrings?

Andy Morgan
Admin
Andy Morgan
February 21, 2020 12:52
Reply to  Jacob Biilmann

Possibly. You have to try and see. Sounds like the intermediate bodybuilding program is more suited. But if you’d like to learn to make your own program, we’ve put all the principles here: A 6-Step Guide to Building Training Programs

Christos Verginis
Christos Verginis
February 12, 2020 01:07

Hi,

I m playing basketball once a week, it can be tough (sprinting jumping etc).
So right now I do 3 days weights +1 bball per week. And the next week I do the next workout from this programme, so essentially one cycle takes a bit more than one week. Is this ok for the expected strength gains? Or should I distribute the 2nd day to the other days to keep one cycle per week (in three days) ?
Or should I just remove completely the 2nd day?
(2nd day meaning the low volume +intensity weightlifting day)
Thanks!

Chris

Andy Morgan
Admin
Andy Morgan
February 12, 2020 08:59

If your schedule can allow for 5 days, then I’d train 4 times plus the basketball, but just lower the leg volume a little if necessary for recovery.

You could do is as suggested though. Which is better? You’ll have to try and see, Chris.

Christos Verginis
Christos Verginis
February 12, 2020 21:30
Reply to  Andy Morgan

Thanks, I ll try it!

Emanuel
Emanuel
February 11, 2020 21:48

Just finished your book and I can’t be any happier to finally understand how to design my own program.

I also sketched an intermediate(?) power-focus routine with the exercises I enjoy doing the most. I’d like to know your opinion or at least if you see something that is evidently wrong.

[Deleted]

Andy Morgan
Admin
Andy Morgan
February 12, 2020 08:56
Reply to  Emanuel

I’m sorry Emanuel, I can’t offer to critique a program you’ve designed for yourself. My guide to building training programs is here.

Eric
Eric
January 10, 2020 03:03

A couple of questions:

– every so often I notice that I’m just totally dead after 1 decent work set. I can force myself through more, but I end up exhausted, light headed, and unable to recover for the rest of the workout. After a few weeks of this I just end up giving up and taking a long break (like a month or more). I dont know what this is? Am I overtraining? Should I add in some light cardio (currently do none) or stronger by science article?
– so I took a long break, partially bc of the cause listed above, and just bc the holidays here in the US. I lost 3-5 lbs from my weight before the break. Is this muscle lost from no lifting? At what rate is muscle lost in off times?

Andy Morgan
Admin
Andy Morgan
January 10, 2020 08:48
Reply to  Eric

Hi Eric, thank you for the question.

To only be able to manage the one set and then be completely shattered is… well, unusual. While I can’t pinpoint what it is either, the top four things that come to mind as potential issues are:

1. Are you breathing sufficiently between reps?
2. Are you under a lot of stress?
3. Are you chronically lacking sleep?
4. Are you eating enough? (Gauge this by your rate of weight loss.)

The first is the most likely issue, given that this appears to be an acute “in the moment” problem, rather than something chronic like the latter three.

If you’re unable to get back to the gym for a month, see a doctor (preferably one who lifts and won’t just say — lift a little lighter) as there may be something medical going on.

Eric
Eric
January 10, 2020 09:51
Reply to  Andy Morgan

Sorry, I was a bit unclear. It’s not that it randomly come up once, and then goes away. It’s more like after I’ve had several months or so of good lifting where I’m making progress, I’ll just start noticing that workouts are feeling harder when they shouldn’t. And the only way I seem to be able to get through it is to completely stop lifting for a few weeks to a month.

Not under excessive stress. Sleep is decent. Could be breathing, or may calories too low.

What about rate of muscle loss while not lifting?

Andy Morgan
Admin
Andy Morgan
January 11, 2020 07:14
Reply to  Eric

I’m having trouble reconciling the descriptions in your two comments, as the first one is very different.

Based on this second comment, it just sounds like a classic progression problem and the articles listed in the last bullet point in the article (Progress has stalled, what should I do?) should cover it.

What about rate of muscle loss while not lifting?
Slight losses over time are to be expected, but nothing measurable over a couple of weeks. Gradual from there. Something that will return far more quickly that it was originally built when resuming training.

Ben van de Wetering
Ben van de Wetering
January 7, 2020 22:36

What do you do for warm-up with the powerlifting program?

Andy Morgan
Admin
Andy Morgan
January 8, 2020 10:15

Harry flung himself out from behind the bush and pulled out his wand. “Lumos!” he exclaimed, and the article’s URL became clear: How to Warm Up for Strength Training

Reece Beeching
Reece Beeching
December 10, 2019 02:21

Regarding the deloads, i think i fall into the intermediate progression bracket. For the deloads do i reduce the load of each exercise on each day for the 4th week?

Andy Morgan
Admin
Andy Morgan
December 10, 2019 13:23
Reply to  Reece Beeching

Hi Reece, you’ll see it covered in the progression guidelines article.

Reece Beeching
Reece Beeching
December 10, 2019 23:21
Reply to  Andy Morgan

Thanks for the reply. So from what ive read you incorporate a deload every 4 weeks. I see there is mention of a deload week but is there another option? For example; the first session on the 4th week could i have a deload on that day and would that be enough to reap the benefits or is the deload week essential?

Andy Morgan
Admin
Andy Morgan
December 11, 2019 11:53
Reply to  Reece Beeching

I recommend you deload the whole week.

Gavin
Gavin
December 3, 2019 07:45

Hi guys,
I”ve been following the program diligently and I’m on my 5th wave of progression (around 27 weeks total, starting with linear progression initially). However, I feel like I’m getting to a stage where I cannot keep to the 1st set RPE. For example, for Day 2, I’m up to 165kg back squat for 3×1, which feels easy as singles, but not easy enough that I would ever say my first set is RPE 5. If anything, I would say it was around RPE 7/8.

Any advice on what I should do? I (somehow) get the impression that I could get it up to around 170-175kg for 3×1, but my feeling is that it won’t be at 1st set RPE 5 any time soon.

Many thanks in advance

Andy Morgan
Admin
Andy Morgan
December 3, 2019 11:29
Reply to  Gavin

Hi Gavin, see the last item in the FAQ on this article — “Progress has stalled, what should I do?

Gavin
Gavin
December 4, 2019 02:42
Reply to  Andy Morgan

Hi Andy, thanks for the reply! I had a quick follow-on question related to final sets. Is there any recommendation for final sets RPE?

Andy Morgan
Admin
Andy Morgan
December 4, 2019 10:01
Reply to  Gavin

Just don’t go to failure.

Patrick Kristiansen
Patrick Kristiansen
November 24, 2019 10:17

What does RPE and N/A means? Cant figure it out on my own..

Andy Morgan
Admin
Andy Morgan
November 25, 2019 07:59

Hi Patrick,

RPE is explained in the article.

NA means ‘not applicable’ for the exercise. Thank you for asking, I’ve added that explanation.

Paul
Paul
November 7, 2019 08:15

Hey there, Great artcile, is floor press ok to do on the variant day?

Andy Morgan
Admin
Andy Morgan
November 7, 2019 09:40
Reply to  Paul

Hi Paul. It depends on what you want to do and why.

1) Consider that it’s a shorter range of motion so you won’t be training to explode off the chest, it skews toward training the lock-out position.

2) It’s similar to a board press in this regard, but the board press can be performed with heavy loads a little more safely (you don’t risk banging your elbows on the floor and losing balance), and so is worth consideration as an alternative, assuming what I mentioned in point 1 is what you want.

Paul Cooper
Paul Cooper
November 7, 2019 11:10
Reply to  Andy Morgan

Makes a lot of sense. So for training the bottom part would pauses be the best bet?

Andy Morgan
Admin
Andy Morgan
November 7, 2019 13:25
Reply to  Paul Cooper

Exactly.

Javier
Javier
October 27, 2019 02:26

Hi!
So when it says RPE whatever, should I stick to that RPE in every set (even if it means less reps with the same load as the first set) or let the RPE go up as I do more sets?
Thank you!!

Andy Morgan
Admin
Andy Morgan
October 28, 2019 07:50
Reply to  Javier

Just for the first set.

Mike
Mike
October 16, 2019 21:35

Hi Andy, would you recommend this program to supplement Brazilian Jui Jitsu training 3-4 times a week? To be more specific, an average of one hour low-intensity warm-up/cardio, two hours of low-intensity drilling, and an hour and a half to two and a half hours of high-intensity live rolling per week. Or would you recommend a strength program with lower volume?

Andy Morgan
Admin
Andy Morgan
October 17, 2019 05:14
Reply to  Mike

Hi Mike. Yes, the latter. Just reduce the frequency to three days (I’d rip out the second day) and possibly the number of sets by one on the others.

jerry
jerry
September 28, 2019 09:33

I like your novice and intermediate powerlifting programs..why not an advanced program.

Andy Morgan
Admin
Andy Morgan
September 29, 2019 12:54
Reply to  jerry

We have them in the book.

Bear
Bear
September 10, 2019 01:43

RPE doesn’t work for Me… reading again to see if I can make the conversion to all percentages but if I can’t, I’ll have to move on

Andy Morgan
Admin
Andy Morgan
September 10, 2019 10:18
Reply to  Bear

What do you mean when you say, “doesn’t work”?

Giovanni
Giovanni
August 26, 2019 20:56

Hi, why 3×12 leg curl and not a rep range with a double progression, any advice on which rep range i should use?
If i can train only 3x week can i split day2 in the others days? How would you do this?
Thanks

Andy Morgan
Admin
Andy Morgan
August 27, 2019 09:07
Reply to  Giovanni

Hi Giovanni,

That should be 10-12. As for only being able to train three days, see the movement split vs frequency section in our article on building programs. Re-order accordingly.

Giovanni
Giovanni
August 27, 2019 20:37
Reply to  Andy Morgan

I saw it, so should be ok if I split the day2 in this way?
Squat on day4
Bench on day4
Deadlift on day1
Ohp on day 1
Or is better
Squat on day4
Bench on day1
Deadlift on day 1
Ohp on day3
?
Thanks

Andy Morgan
Admin
Andy Morgan
August 28, 2019 07:25
Reply to  Giovanni

Please follow the guidelines on the article I linked you to.

Jack
Jack
August 12, 2019 19:17

Hi Andy,
With the intermediate powerlifting program is it correct that you complete workout in like 30 mins???

Do you add in accessory exercises eg(Biceps/Triceps/Abs) at your own choice???

Andy Morgan
Admin
Andy Morgan
August 13, 2019 18:13
Reply to  Jack

Hi Jack,

1) With 3 minutes rest between exercises, you’re looking at 30-40 minutes for the working sets depending on the day, plus time to warm-up initially and then warm-up sets for the exercises. Probably 45mins to 1 hour is closer to the reality of it.

2) You could (see point 4 in the FAQ section at the end of the article), but it’s not a requirement. This is a powerlifting routine, bodybuilding is here.

Chris Sanders
Chris Sanders
June 25, 2019 12:30

Hi Andy, had a question about chin ups.

Day 1 Vertical pull calls for 3/7-9, 1st set 8 RPE. I can do set 1 for 9 reps @ BW (9RPE). Set 2 for 9 reps @ BW (9-9.5RPE). Set 3 for 9 reps @ BW with a strong band (10RPE).

I don’t feel stronger so can’t seem to progress should I follow your guidelines in your “how to progress with chin ups” article?

Also regarding RPE, as you add weight each session do you still stop at 7 RPE 1st set every time?

Andy Morgan
Admin
Andy Morgan
June 25, 2019 21:00
Reply to  Chris Sanders

Hi Chris,

Use a medium band so that the load is the same for all sets and you can keep to the initial RPE guideline.

I’d use the progression method which accompanies this guide rather than the one I have in that chinup article. This keeps things simple as you have one progression rule set for all your exercises.

Chris Sanders
Chris Sanders
June 26, 2019 03:52
Reply to  Andy Morgan

Hi Andy , thanks for the advice i will follow the progression rules for this program .

Chris Sanders
Chris Sanders
June 26, 2019 11:00
Reply to  Andy Morgan

Hi Andy , had a question about RPE ? How do you keep the prescribed RPE for the compounds after continuously adding weight ? I find as the poundage goes up the 1st sets RPE gets higher . For example as my squat rises in poundage by the time I’ve completed the 1st set I’m at a 9 RPE when it’s written as 8 RPE . I’ve ordered the RPE course and will re read the article on progression . Thanks for your time .

Andy Morgan
Admin
Andy Morgan
June 26, 2019 20:34
Reply to  Chris Sanders

As your body adapts you’ll get stronger and the first set RPE will remain the same. If you’re not finding that, try progressing the weights a little less quickly.

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