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20 Oct 202305:31

Summary

TLDRThis video from the 'Força Utál' channel introduces an advanced training program based on the pyramid model from Mark Rippetoe's 'Practical Programming for Strength Athletes'. The eight-week program alternates between volume and intensity blocks, aiming to convert one-repetition maximum (1RM) into three repetitions (3RM). It emphasizes gradual progression in weight, with specific percentages of maximum strength applied weekly, and is recommended for advanced lifters capable of handling high volume and intensity to break strength records.

Takeaways

😀 The video is part of a series on how to evolve in strength training using known programs.
🏋️‍♂️ The presenter is a professional in physical education and the founder of the channel 'Força Utál'.
📚 The video discusses the 'Practical Programming' method by American trainer Mark Rippetoe, which was previously introduced in another video.
🔄 The method involves a pyramid model with an 8-week cycle, alternating between volume and intensity blocks, each lasting 4 weeks.
📈 The first 4 weeks are focused on accumulating volume, while the 8th week emphasizes recovery and demonstrating adaptation.
💪 The goal is to transform the one-repetition maximum (1RM) into a three-repetition maximum (3RM).
📊 The intensity of the blocks varies, with the first block starting at 75% of one's maximum strength and increasing weekly, while the second block starts at 85% and peaks at 100%.
📝 An example is provided with hypothetical weights for deadlift, squat, bench press, and rowing exercises, illustrating the progression of weights over the 8-week cycle.
👍 The presenter encourages viewers to like the video and subscribe to the channel for weekly strength training, powerlifting, strongman, and weightlifting content.
🤝 The video ends with a call to action for viewers to become channel members or support through PIX to help maintain the channel.
🚀 The method is recommended for advanced individuals with sufficient effort tolerance and is not suitable for everyone, emphasizing the importance of proper sequencing of programs for best results.

Q & A

What is the main topic of the video?
-The main topic of the video is about how to evolve in strength training using known programs, specifically discussing the 'pyramid model' from Mark Rippetoe's book 'Practical Programming for Strength Athletes'.
Why is it important to watch all the videos in the series?
-It is important to watch all the videos in the series because each video contains special programs that work sequentially, and they build upon each other for a comprehensive training approach.
What does the acronym 'C1 RM' stand for in the context of the video?
-In the context of the video, 'C1 RM' stands for 'Conjugate 1 Repetition Maximum', which is the maximum weight that can be lifted for one repetition in a given exercise.
What is the purpose of transforming the C1 RM into 3 RM in the pyramid model?
-The purpose of transforming the C1 RM into 3 RM is to demonstrate the adaptation and progress made during the training program, as it allows the lifter to handle heavier weights for multiple repetitions.
How are the training blocks divided in the pyramid model discussed in the video?
-The training blocks are divided into two phases: one block dedicated to volume for 4 weeks and another block dedicated to intensity for 4 weeks, with specific percentages of maximum strength to be followed each week.
What percentage of maximum strength is used in the first week of the volume block in the pyramid model?
-In the first week of the volume block, 75% of the maximum strength is used.
How many sets and repetitions are performed in the volume block of the pyramid model?
-In the volume block of the pyramid model, the exercises are performed in five sets of five repetitions with the same weight.
What is the recommended starting point for the intensity block in the pyramid model?
-The recommended starting point for the intensity block is 85% of the maximum strength for the first week, followed by 90% in the second week.
Why is it suggested that only advanced individuals should use the pyramid model?
-It is suggested that only advanced individuals should use the pyramid model because it requires a high tolerance for effort and the ability to handle a significant amount of volume and intensity, which may not be suitable for beginners.
What is the final goal of the pyramid model in terms of the 1 RM?
-The final goal of the pyramid model is to transform the 1 RM into 3 RM by the end of the program, demonstrating the lifter's progress and adaptation to the training.
What does the speaker suggest about the importance of following the programs in the series sequentially?
-The speaker suggests that following the programs in the series sequentially is very important to get the most out of each method and to be prepared for the next method, ensuring continuous progress in strength training.

Outlines

00:00

🏋️‍♂️ Advanced Strength Training Program Overview

This paragraph introduces a professional in physical education who is the founder of the 'Força Utál' channel. The speaker is back with another video in the series 'How to Evolve in Mind Force' using well-known programs. It emphasizes the importance of watching all videos in the series as they are sequential and each contains special programs. The video discusses the 'Practical Programming' pyramid model from Mark Rippetoe's book, with previous videos explaining the original model. The speaker will present the principles behind the method, adapt it to the local context, and provide an example. The first principle is to engage with the content by liking and subscribing, as the channel offers new content weekly on strength training, powerlifting, strongman, and weightlifting. The method involves an eight-week cycle with a block dedicated to volume and another to intensity, each four weeks long, accumulating volume in the first four weeks and demonstrating adaptation in the eighth week by transforming a one-repetition maximum (1RM) into three repetitions (3RM). The intensity increases weekly, with specific percentages of one's maximum strength to be used in sets and repetitions. The speaker also invites viewers to become channel members for a small fee to support the content and mentions alternative support through a PIX code.

05:01

📚 Sequential Program Execution for Optimal Results

The speaker stresses the importance of following the programs described in the series sequentially to fully benefit from the method and prepare for the next method to be introduced. The video concludes with a reminder to stay strong in everything one does and to look forward to the next video in the series, which will continue the theme of evolving strength training using recognized programs. The speaker ends with a farewell, encouraging viewers to stay tuned for more content.

Mindmap

Keywords

💡Educational Fitness Professionals

This term refers to individuals who are experts in the field of fitness and health education. In the context of the video, the speaker identifies themselves as such a professional, indicating their authority and experience in the subject matter. The video's theme revolves around fitness training, and these professionals are likely to provide guidance and advice.

💡Strength Training

Strength training is a form of exercise that aims to increase muscle strength and size. The video focuses on various strength training programs and methods, such as the 'practical program' and 'Texas method,' to help viewers improve their physical performance. The script mentions specific exercises like deadlifts, squats, and bench presses, which are all part of a strength training regimen.

💡Volume and Intensity Blocks

Volume refers to the amount of work done in a training session, typically measured by sets and repetitions, while intensity refers to the amount of weight lifted or the level of effort exerted. The video discusses a training method that alternates between eight weeks of volume-focused and intensity-focused blocks, which is a strategy to progressively overload the muscles and stimulate growth.

💡1-RM (One-Repetition Maximum)

The 1-RM is the maximum amount of weight that can be lifted for one repetition of an exercise. It is a common measure used in strength training to gauge progress and set training weights. In the script, the speaker mentions transforming the 1-RM into a 3-RM, indicating an increase in strength and the ability to lift more weight for multiple repetitions.

💡Sequential Training Programs

Sequential training programs are structured plans that build upon one another, with each phase or program designed to follow the previous one for continuous improvement. The video emphasizes the importance of following the series of programs in a logical order to maximize the benefits and prepare for the next phase of training.

💡Mark Rippetoe

Mark Rippetoe is a well-known strength coach and author in the field of fitness. The video references his book 'Practical Programming for Strength Training,' which is the basis for the training method being discussed. His work is influential in the development of strength training programs.

💡Tone

In the context of fitness, 'tone' refers to the development of muscle definition and firmness without significant increase in muscle size. The video script mentions 'tonelagem' in Portuguese, which translates to 'tonnage' or 'volume' in English, but it could also be understood as striving for a toned physique through the described training methods.

💡Powerlifting

Powerlifting is a competitive sport that involves three specific exercises: the squat, bench press, and deadlift. The video mentions powerlifting as one of the areas of focus, indicating that the training programs discussed are applicable to those who wish to compete in or improve their performance in this sport.

💡Halting

Halting, or halterexia, is a term used in the fitness community to describe an excessive preoccupation with achieving an extremely lean physique. While not explicitly defined in the script, the mention of 'strong E halterofilismo' suggests that the video may touch upon the balance between strength training and body aesthetics.

💡Progressive Overload

Progressive overload is a fundamental principle of strength training where the stress placed upon the muscles is gradually increased over time. This can be done by adding more weight, increasing the number of repetitions, or changing the exercise variations. The video's training method exemplifies progressive overload by incrementally increasing the intensity and volume of workouts.

💡Advanced Training

Advanced training refers to workout programs and techniques designed for individuals who have a high level of fitness experience and are looking to push their limits further. The video script suggests that the discussed method is suitable for advanced trainees who can handle the high volume and intensity of the program and are prepared for the challenges it presents.

Highlights

Introduction to a new video in the series 'How to evolve in strength training using known programs'.

Emphasis on the importance of watching all videos in the series for a sequential and special program understanding.

Explanation of the 'Practical Programming' pyramid model by Mark Rippetoe, with an adaptation to the local context.

The method involves eight weeks of training with a dedicated block for volume and intensity, each lasting four weeks.

The first four weeks focus on accumulating volume, while the eighth week emphasizes recovery and demonstrating adaptation.

The objective is to transform the one-repetition maximum (1RM) into three repetitions (3RM).

Detailed progression of intensity for the first block, starting at 75% of one's maximum strength and increasing weekly.

The second block is divided into two parts, with the first focusing on high intensity and the second on extremely high intensity.

An example is given with hypothetical weights for deadlift, squat, bench press, and rowing exercises.

The total volume and tonnage are compared between the two blocks for a better understanding of the method's structure.

Recommendation to only perform this method for advanced individuals with sufficient effort tolerance.

The pyramid model can be run multiple times with adjustments, but it is advised for advanced individuals only.

The method is not suitable for everyone and should be chosen wisely based on the appropriate timing.

Importance of following all programs in the series sequentially to get the most out of the method.

Encouragement to stay strong in everything one does and a reminder to be prepared for the next method in the series.

Invitation to become a channel member for a small fee to support the channel and its content.

An alternative way to support the channel is through the PIX TK code, with any deposit being appreciated.