neuron activation

>>77208408
You want to listen to Dr Mike Israetel Phd he will show you the way.

>>77208408
It actually doesn’t matter. It’s basically whatever you like and will stick to. Some programs are boring, some take too long, some have too many equipment requirements, and many are too complicated. Until you’re really strong you don’t have to think much. Best gains I’ve had is doing something like 531 because I have no time. Top set amrap, few amrap down sets, superset with an easy set of chins between every main lift set. Fit in arm work or something when I have an extra 5-10 minutes or just put it on its own day when I’m feeling worn out.
Just spitting that out as an example that it doesn’t matter if you can push yourself and just stop thinking, even when time is limited
>>77208457
Less Dr. Mike, more Sticky Ricky

Bromley loves to speak about shit he hasn't got a clue. he is a strongman and a roider I'd ignore his advice unless you're doing that

>>77208408
tummy OwO

Tuesday: bench/ohp (alternate weekly) 5x5 @60%, JM press 5x5, seal row 5x5
Wednesday: squat/deadlift (alternate weekly) 5x5@60%, kettlebell swing (using loadable handle) 5x5, 5 sprints
Saturday: ohp/bench (alternate weekly) "5x5", same assistance as tuesday
Wednesday: deadlift/squat (alternate weekly) "5x5", same assistance as wednesday

The "5x5" means I take a weight I can do for at least 1 set of 5 and do 5 sets with it. If I get all 25 reps I go up next time, if not I repeat the weight. I do pullups, GHR, and ab wheels 5 days a week at home with no set/rep scheme planned. I stretch every day. This has put me at 335/705/535/705 at 5'10" 305.

You just have to eat and sleep enough to recover and everything works.

>>77208408
Powerlifting is a bunch of idiots pretending some arbitrary mathematic formula is what makes muscle grow then do steroids when nothing jives with add/remove x% to a lift at y rep bs. Double linear progressions are intuitive (ie if you get sets above the desired range add weight if below remove some usually by a set increment) but these guys really like to obfuscate that in favor of more complex and less functional models.

Just be sure to read the fine print on the program from it's original source. They inherent too many tweaks of modifications that either render it less functional or remove some important factor like "all these are actually performed with 2 rir because because we're using whatever% of orm instead of whateverrep max even though the little chart people post everywhere doesn't have that on there"

>>77208408
high frequency is the best way to become strong

>>77208460
>>77209105
>>77208952
Yeah that's what i concluded after looking at a handful, it's all "pick the lift you want to get better at, do it more with more volume, drop the volume every few weeks gradually, test your triples singles doubles etc start over from the very high volume"
>>77208942
He's been helpful overall with general programming advice. Ive looked around and seen that apparently people are unhappy with him turning towards "controversial" essay content but everything that details a program or method seems good enough for me

Thank you everyone.

There's a pretty wide range of what "will work" programming wise. Most of the well known programs you hear about people making gains on do "work". Keep in mind, most people can't follow instructions very well. So the person you are listening to might not be a reliable source of information. This was easier to tell when everyone powerlifting in the gym was running a known program and you could tell what day they were on, so you knew exactly what they were supposed to be lifting that day. Other people can't follow a program for 8 weeks without getting bored and needing to "mix it up". You have to keep this in mind when reading. Many people do not have the personality traits to be good at powerlifting in the long run.

If you fuck up two or more the of following often, the chances of you being successful long-term drop: skip days/sets/accessories/food/sleep/mobility/stretching/bad rom/don't track rest times between sets (rest too little/too long and run out of time)/lighter weights than what's programmed/poor anerobic conditioning etc.

Before I started doing my own programming I ran: stronglifts, 5/3/1, texas method (shit), smolov, smolov jr, two or three sheiko #s, sbs rtf, something from hepburn I forgot. Texas method is the only program I have not gotten any gains from, but there was a good chance I was too advanced when I started running it.

I don't like RPE or RIR because I find its not very objective and the main guy everyone got it from was using a velocity tracker for a long time to get objective data when training.

Bromley also does not really train and is mostly in it for money. Most of the new content people don't really train, coach, or watch people lift in person. For powerlifting content you are basically limited to RTS. A good number of coaches got coached by Mike and then went to do their own thing using RPE. Powerlifting is basically all Westside or RTS in the US recently.

Dots is 485, not amazing, but better than most in most gyms.

>>77208962
powerlifting is about moving the most amount of weight relative to your bw in a way that complies with the given federation's rules
while it's better than nothing it's not really a holistic strength training that would be in line with what most regular dudes actually want
most dudes who just wanted to be jacked and strong in a very general way got tricked into obsessing over their performance in powerlifting
while guys with good genetics might get decent results from that, others might be disappointed and confused