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

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Trieuvy
Trieuvy
April 20, 2020 00:49

Hi Andy, I see a lot of people talking about straight sets in Vietnam. Can you teach me how to use this?

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Principios de entrenamiento que funcionan – MrFitnesscience
June 29, 2019 02:21

[…] Este artículo ha sido traducido y adaptado de la siguiente fuente: https://rippedbody.com/training-the-guide/ […]

Tom Hwang
Tom Hwang
April 14, 2019 05:30

Hi Andy – big fan of your work – couple of questions (1) if you are a novice/intermediate bodybuilder how important is worrying about overall symmetry? e.g. if quads are responding disproportionately in size to your chosen program but lats are underperforming and both c.15 sets per week should you just keep going as you are at the novice stage or should you adjust quad volume lower and back volume higher? (2) why do you recommend deloading and not just take a week off? Appreciate your thoughts!

Tom Hwang
Tom Hwang
April 18, 2019 06:17
Reply to  Andy Morgan

Thanks for the advice – much appreciated!

Mahin
Mahin
April 11, 2019 16:46

For someone who is curious about programming and knowing how to write his own training programs, what resources do you recommend?
I’ve been lifting for six years now and get very confused sometimes when there’s so many programs (PPL, body part splits, 3/4/5 day splits) all saying they work the best, and citing the latest research to prove their point.
I have read a few of your work and your colleagues as well as Martin Berkhan, Mike Mathews, Eric Helms and RPD’s very own Dr. Mike Israetel. However, i’m looking for one go to source to learn everything required for me to write my own programs.
What do you recommend?
Thanks Andy!

Chris Sanders
Chris Sanders
February 6, 2019 14:19

Hi Andy , I am considering taking up mma training 3 times per week , max , and wanted to continue strength training . How many strength training sessions would you recommend per week without hindering recovery . And is it better to train both same day , for example Monday , Wednesday , Friday . And can intermittent fasting still be used ( fasted training ) . Thank you for any suggestions .

Chris Sanders
Chris Sanders
February 10, 2019 08:49
Reply to  Andy Morgan

Thanks Andy , appreciate all your advice .

BOb
BOb
December 31, 2018 14:41

Hey!

I bench 175/ 5 reps

Squat — 225/5

Deadlift — 245/5

Does these seem like intermediete level to you? (Or wording in another way have you ever seen an intermediate with these stats?)

I know it depends on individual basis but people said there is no way you are an intermediate with these numbers and said that I should be aiming around 225 bench for like 5 reps, squat 315/5, dead lift 405/5 , (give or take a few pounds) to be considered an intermediate.

I say this because my linear gains stopped and I want to know if it is due to me still using beginner level programming or more due to my Diet/Sleep etc.

And I will only switch my program if I really know I am an intermediate.

Thanks!!!

Alexander
Alexander
September 30, 2018 05:56

Hey Andy, i have a question, if i run 5/3/1, and i want to do 6 effective sets (rir 0-3) of chest, on bench press 531 day , only counts the last set as effective?, ‘cause first and 2nd are >3RIR, do you recommend me compensate that with 2 more set of chest? Thanks for all man

Tyler Read
Tyler Read
May 22, 2018 03:22

Thanks Andy for making this post. Sometimes you need to take a step back to prioritize what is the most important. Sometimes you can get fixated on the stuff that is really not that important and because of this you might not be progressing like you should. Keep up the great work!

Mike
Mike
February 18, 2018 02:10

Hi Andy,

I noticed that sometimes you mention a “singular” rep range, such as 3×5, and sometimes you say 3×8-12. How does one interpret the instruction to do 3×8-12? Do I start with the lower end (8) and at some future point increase the reps until I reach 12? Or do I just pick a number and stick to it?

To confuse matters more, in the Muscle & Strength pyramid, page 56, it says: “On Monday we have 3×8-12 for the rows. You might think […] this is only 30 reps…”. In this case he just chose 10 to calculate the total reps…

Dillon
Dillon
December 27, 2017 19:17

Hello Andy, fantastic info, thank you.
I have a quick question I hope you could give some advice on. It is a little off-topic so no issue if you cannot advise.
I am a triathlete who wants to incorporate strength training into my program. I find that performing strength training on alternate days to my swim, bike and runs is exhausting and leaves no rest days so I am thinking of performing a split routine on the same days as the swim, bike and runs to allow the muscle groups most affected for each discipline to be targeted in one day and allowed to recover. Could you advise if it would be more beneficial to perform the strength work before or after a session, I.e. a swim, bike or run. I plan to do something similar to this:
Long swim day: deadlifts, standing press, chin ups, bench press.
Long Run/bike day: squats, lunges, calf raises.
The other day or two would be dedicated to swim-cycle, cycle-run brick sessions.
I aim to complete the strength sessions using 3sets of RPT and keep all exercises in the 3-6 rep range.

Perhaps, I am completely off track but any help would be appreciated.
Thank you.

mike
mike
November 2, 2017 03:56

Hi Andy, I just wanted to let you know that the links for the “How To” articles aren’t working any longer. The owner has change the site to “strongerbyscience” therefore the new links look like this one: https://www.strongerbyscience.com/how-to-squat/

You can delete my comment once you’ve read it, since it’s just meant as info for you.

Cheers and thanks for your amazing work.
Best regards Mike

Joel
Joel
August 24, 2017 04:51

Andy,

Absolutely the best damn website on the internet. Over the past two or three weeks I’ve read most everything that I can find on your site, and am continually impressed by your thoroughness and clarity. Two questions, if you’ve got the time:

I’m a part time CrossFit coach, and have clients that ask me about nutrition on a semi-regular basis… Any reason your principles wouldn’t work with CrossFit clients? I haven’t seen many CF comments on the pages here, and I’m just starting to apply them myself. I’d love to point them your direction.

My second question is specifically about IF – I’ve read and understand (and have bookmarked) the nutritional hierarchy of importance, and I’ve got pyramid items 1-3 (cals, macros, micros) pretty dialed in, to within 5-10 grams of macros each day, from whole food sources including meats, fruit, veg, grains, but I am NOT currently practicing IF, as it would be disruptive to my family (breakfast is quality family time with two young kids and a third on its way in less than a month). Is it possible to get shredded without IF, or is getting that shredded one of those things that I’ll need to give up in order to put my family in front of my abs?

Thanks for your incredible work and your time.

Joel

Frank
Frank
July 20, 2017 15:38

Hi Andy,

Firstly, I love your site and all the information available. There are so many awesome results on here. My question is about the specific requirements of strength training.

I play soccer and train 4 nights a week specifically for soccer. Each morning I use bodyweight exercises (majority being chin/pull ups, inverted rows and push ups), a 20kg dumbbell set and various resistance bands to do some basic resistance work.

My goal isn’t to gain muscle, rather maintain what I have and achieve a leaner physique as I still have some fat on me, especially in those stubburn areas.

Would your type of nutritional program work with the soccer and resistance training I’ve mentioned above? Or would it be essential for me to join a gym in order to do strength training you typically prescribe?

Any help would be appreciated mate, thanks!

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Losing Weight After Pregnancy with Intermittent Fasting - Kyoko's Story | RippedBody.com
April 11, 2017 14:32

[…] Kyoko’s weight training routine was 15 minutes twice a week. Less than ideal, but better than nothing. I got her doing 3 sets of kettlebell swings followed by push-ups and that was it. She didn’t even have a kettlebell so I gave her one of by dumbbells to use which she had to put in a suitcase with wheels and take on the subway because it was too heavy to carry home. Needless to say, her results would have been much better if she had been able to do the barbell training I recommend. […]

Ryan Blair
Ryan Blair
March 21, 2017 02:40

Hi Andy,
Your website is phenomenal! I just found it and am trying to soak it all up. I just started IF, I’m doing the early morning lifting 3x a week and eating 12-7 or so. I have 2 questions. I have shoulder and tricep atrophy due to nerve damage, so I have to be very careful and use light weights on pushing stuff. I also have a SI joint that I’m trying to rehab so I’m unable to squat much at the moment(70-100 lb goblet squats), I can do moderate weight deadlifts. I can do all my back stuff. So I have been doing higher reps normally 12-15 would this still be effective? I also do heavy 70lb KB swings and TGU’s.
Second question, on off days would it be acceptable to row a few fasted 500’s in the morning?
Thanks,
Ryan

tim
tim
March 14, 2017 01:30

Hi Andy. Which program is best for IF . The 5×5, piramid or 4day split modifined program from Mario Tomic. I switch from calisthenic 3 months on lifting weights second week on modifined program 4 day split . And can i do 5-10 min cardio on IF after training. Thank you very much for the answer.

tariq
tariq
December 4, 2016 09:50

Andy

I have done your 5 x 5 as well as SL5 x 5 only to end up with injury or failure at around 300 lbs squat. Failure meaning not being to lift that specific even after a reduction of weight for a period of time. In an attempt to beat this I increased my protein intake. Took more time to stretch out and still for some reason or another can expect to stall at 300 lbs no matter what I do. I do not know if changing to a higher rep would help this time around like 3 x 8 or not. BTW, I am 45 and am almost a life long biker. I only recently got into squatting after an accident. How should I approach this?

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Which Routine Is For Me? | RippedBody.jp
July 2, 2016 01:42

[…] – Core Principles […]

Nate Britt
Nate Britt
April 5, 2016 04:55

What do you think of Chris Duffin and his Kabuki Movement System?

Chat
Chat
March 10, 2016 12:49

Hi Andy, I’m currently serving as a soldier. How do you reccomend I train for bodybuilding purposes when the physical training here is slightly random and unpredicatable, and running is also a valued aspect of fitness?

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