This Method Will 2X Your Weighted Chin-Ups Strength

Summary

En este video, el creador revela una estrategia en tres pasos para lograr dominadas lastradas con un peso cercano al 200%. Destaca la importancia de una buena técnica y progresión, utilizando el 'Método Ruso', que incrementa gradualmente las series y repeticiones antes de añadir más peso. Se enfoca en la sobrecarga progresiva a través del volumen antes de aumentar la intensidad, algo ideal para principiantes. También menciona la importancia del descanso y cómo ajustar el volumen de entrenamiento para evitar fatiga excesiva.

Takeaways

• 💪 Para lograr un aumento significativo en la capacidad de realización de pull-ups con carga, es esencial tener una base sólida de pull-ups sin carga, con al menos 6 a 8 repeticiones mínimas.
• 🔍 Se recomienda alcanzar cerca de 10 pull-ups limpios (lentos y controlados) antes de comenzar a agregar carga para asegurar una técnica adecuada y evitar lesiones.
• 🇷🇺 El método ruso es una estrategia efectiva para construir fuerza en pull-ups con carga, que consiste en aumentar el número de series hasta que se pueda agregar otra repetición.
• 🔁 Se sugiere realizar 3 a 5 series de 3 a 5 repeticiones, aumentando progresivamente el número de series y repeticiones hasta poder aumentar la carga.
• 📈 El progreso se logra alternando entre aumentar el número de series y repeticiones, y luego volver a aumentar la carga cuando se alcance un punto de inflexión.
• 🏋️‍♂️ La técnica es fundamental; asegurarse de que los omóplatos funcionen correctamente y se mantengan estabilizados durante el movimiento es esencial para evitar lesiones.
• 🔄 La progresión en el entrenamiento se centra en aumentar el volumen a través del número de series y repeticiones antes de aumentar la carga, lo que es beneficioso para principiantes.
• ⏱️ Cada 4 a 8 semanas, se debe considerar un descanso o reducción de carga (D Lo) para gestionar la fatiga y evitar el agotamiento del sistema nervioso central.
• 🔄 La duración de un ciclo de entrenamiento varía dependiendo de la intensidad con la que se entrena; menor intensidad permite ciclos más largos, mientras que una alta intensidad requiere descanzos tempranos.
• 📊 La elección del método de progresión depende del nivel de experiencia y los objetivos personales; los principiantes pueden beneficiarse más del enfoque en el volumen, mientras que los entrenadores más avanzados pueden necesitar métodos que manejen la intensidad.

Q & A

¿Qué significa hacer un 'pullup con carga del 200%'?

Hacer un 'pullup con carga del 200%' puede referirse a levantar el doble de su peso corporal en carga adicional o a la suma total del peso del cuerpo y la carga extra en la barra.

¿Cuál es la recomendación para alguien que nunca ha añadido carga a sus pull-ups regulares?

Se recomienda tener una base sólida de pull-ups, con al menos seis a ocho repeticiones, e idealmente cerca de diez, realizando pull-ups controlados y lentos hasta alcanzar el área clavicular superior.

¿Qué es el método Ruso para construir fuerza en pull-ups con carga?

El método Ruso implica mantener una buena forma y aumentar el número de series de un ejercicio específico hasta que puedas agregar otra repetición, alternando entre aumentar series y repeticiones hasta que puedas hacer un salto más grande en la carga.

¿Cómo se sugiere estructurar las series y repeticiones para los pull-ups con carga según el método Ruso?

Se sugiere hacer de tres a cinco series de tres a cinco repeticiones, aumentando progresivamente el número de series y repeticiones hasta que puedas aumentar la carga.

¿Cuál es la diferencia entre el método de progresión del creador original y el del narrador del video?

El creador original cambia tanto el número de series como de repeticiones, mientras que el narrador prefiere mantener el número de repeticiones constantes y solo aumentar el número de series.

¿Cuál es la importancia de la técnica en el entrenamiento de pull-ups con carga?

La técnica es fundamental para evitar lesiones y asegurar que los hombro y los omóplatos funcionen correctamente, lo que es especialmente importante antes de empezar a añadir carga.

¿Qué sucede después de alcanzar el punto de 5x5 en el método de progresión?

Después de alcanzar el punto de 5x5, se puede agregar aproximadamente 10 kilos a la carga de los pull-ups y luego volver a empezar con 3x3.

¿Qué es un D Lo y cómo afecta el progreso en el entrenamiento de pull-ups con carga?

Un D Lo (Deload) es una semana de entrenamiento ligero para permitir la recuperación después de semanas intensas de entrenamiento. Es importante para evitar el agotamiento y mantener el rendimiento a largo plazo.

¿Cómo se determina el momento adecuado para hacer un D Lo en el entrenamiento de pull-ups con carga?

El momento adecuado para un D Lo depende de la calidad del sueño, la nutrición, el nivel de entrenamiento y el estrés. Puede variar de cada 4 semanas a cada 8 o 12 semanas.

¿Qué es la 'metodología de la última serie' y cómo se relaciona con el entrenamiento de pull-ups con carga?

La metodología de la última serie implica centrarse en una serie con la carga más pesada, donde se realiza el número objetivo de repeticiones con la máxima intensidad. Las series adicionales se realizan con cargas más ligeras para mejorar la técnica y aumentar el volumen.

Outlines

00:00

💪 Introducción al pull-up con peso y objetivos

En este video, el creador explica cómo logró realizar un pull-up con casi el 200% de su peso corporal. La técnica de pull-up con peso es una estrategia efectiva que cualquiera, incluso principiantes, puede implementar para ver un progreso rápido. La clave inicial es tener una base sólida de pull-ups limpios (mínimo de 6 a 8 repeticiones) antes de agregar peso. El enfoque está en dominar la técnica, incluyendo la retracción y depresión de las escápulas para maximizar la efectividad del ejercicio.

05:02

🔄 Método Ruso para mejorar la fuerza en pull-ups

El creador introduce el método ruso, una técnica confiable para aumentar la fuerza en los pull-ups con peso. El enfoque se basa en aumentar gradualmente el número de series y repeticiones hasta que se pueda agregar más peso. El esquema recomendado es hacer entre 3 y 5 series de 3 a 5 repeticiones, aumentando progresivamente el número de series antes de incrementar el peso. Este método es eficaz para asegurar una sobrecarga progresiva mientras se mantiene la forma correcta.

10:04

🏋️ Diferencias en el esquema de progresión

El creador compara su método de progresión con el del creador original, señalando que él prefiere mantener el número de repeticiones constante mientras aumenta las series. Esto es especialmente útil para movimientos compuestos, como pull-ups, donde la demanda técnica no es tan alta como en movimientos más avanzados. El esquema del creador original es más adecuado para movimientos basados en habilidades como flexiones de parada de manos.

15:07

🔝 Beneficios y limitaciones del entrenamiento con volumen

Se destaca que el enfoque basado en el volumen es ideal para principiantes que buscan aumentar su capacidad de trabajo y adaptarse a los patrones de movimiento antes de añadir demasiado peso. Sin embargo, el entrenamiento basado en volumen tiene una fecha de caducidad, ya que eventualmente afecta el sistema nervioso central (SNC), lo que hace difícil mantener grandes cargas durante un periodo prolongado.

📉 Importancia del descanso y deloading

El creador subraya la importancia de realizar semanas de descanso (deload) cada 4 a 8 semanas para evitar la fatiga acumulada. Factores como la alimentación, el sueño y el estrés influyen en cuándo y cómo hacer deload. Para aquellos con buena nutrición y descanso, un deload puede ser necesario solo cada 8 a 12 semanas, mientras que quienes entrenan intensamente o tienen estrés fuera del gimnasio podrían necesitar uno con mayor frecuencia.

⏳ Bloques de entrenamiento y progresión de intensidades

Se discute cómo la duración de los bloques de entrenamiento varía en función de la intensidad. Aquellos que entrenan con menor intensidad pueden extender su bloque de entrenamiento durante más semanas, mientras que entrenar con alta intensidad acorta el tiempo hasta necesitar un deload. El enfoque de volumen del creador original permite a los principiantes entrenar durante un periodo más largo sin agotar su capacidad de recuperación.

🔄 Métodos de sobrecarga progresiva para intermedios y avanzados

A medida que los principiantes ganan experiencia, es esencial que cambien a métodos más avanzados como el 'top set' y 'back off set'. Este enfoque se centra en realizar una serie máxima con el 100% de esfuerzo, seguida de series adicionales con menos carga para continuar trabajando en el volumen y la técnica. Este método es más adecuado para levantadores experimentados que pueden medir su esfuerzo y ajustar sus cargas adecuadamente.

🧠 Adaptación de la progresión al individuo

Finalmente, el creador señala que no existe un único método de progresión óptimo para todos. La elección del esquema depende del nivel de experiencia, los objetivos y la capacidad de cada persona. El progreso por volumen es excelente para principiantes, pero los levantadores más experimentados deben cambiar a métodos más intensos y personalizados, como el 'top set'. El éxito a largo plazo requiere adaptar la progresión a las necesidades individuales y no depender exclusivamente de un enfoque.

Keywords

💡Pull-ups

Pull-ups son una de las ejercicios de fortaleza que se realizan mediante la elevación del cuerpo hacia las manos, utilizando las fuerzas de los bíceps y los hombros. En el video, el entrenador habla sobre cómo aumentar la carga para realizar 'pull-ups con carga', lo que significa realizar pull-ups con peso adicional para aumentar la resistencia y el fortalecimiento muscular.

💡Carga

La 'carga' en el contexto del video se refiere al peso adicional que se utiliza para realizar ejercicios de fortaleza, como los 'pull-ups con carga'. El objetivo es aumentar la intensidad del ejercicio para promover un mayor fortalecimiento y progreso en la fuerza.

💡Russian method

El 'método ruso' es una técnica de entrenamiento que se menciona en el video para construir fuerza y progreso en los 'pull-ups con carga'. Consiste en aumentar el número de series de un ejercicio específico hasta que se pueda agregar otra repetición, lo que implica un enfoque en la cantidad de series y repeticiones antes de aumentar la carga.

💡Técnica

La 'técnica' es crucial para el éxito en los ejercicios de fortaleza, como se destaca en el video. Se refiere a la forma correcta de realizar un ejercicio, asegurando que los movimientos sean seguros y efectivos. El entrenador enfatiza la importancia de tener una técnica sólida antes de aumentar la carga en los 'pull-ups con carga'.

💡Progressive Overload

El 'sobre-carga progresiva' es un principio fundamental del entrenamiento de fuerza que implica aumentar gradualmente la carga, el volumen o la intensidad del ejercicio para promover el crecimiento y el fortalecimiento. En el video, se discute cómo el método ruso y la gestión del volumen son formas de aplicar este principio para mejorar en los 'pull-ups con carga'.

💡Series y Repeticiones

Las 'series' y 'repeticiones' son términos clave en el entrenamiento de fuerza y se utilizan en el video para describir cómo estructurar las sesiones de 'pull-ups con carga'. Las series son los conjuntos de ejercicios que se realizan continuamente, mientras que las repeticiones son el número de veces que se realiza un ejercicio en una serie.

💡Deloading

El 'deloading' se refiere a una semana de entrenamiento ligero o descanso después de un período de intenso entrenamiento para permitir la recuperación y evitar el agotamiento. En el video, se sugiere que realizar un deloading cada 4 a 8 semanas puede ser beneficioso para gestionar la fatiga y mantener el rendimiento a largo plazo.

💡Fortaleza

La 'fortaleza' es la capacidad del cuerpo para generar fuerza y soportar peso, y es el objetivo principal de los ejercicios de 'pull-ups con carga' como se discute en el video. El entrenador proporciona estrategias para aumentar la fuerza a través de la aplicación de técnicas como el método ruso y el sobre-carga progresiva.

💡Volumen

El 'volumen' en el entrenamiento se refiere a la cantidad total de ejercicio realizada, generalmente medido en series y repeticiones. En el video, se discute cómo aumentar el volumen a través de más series y repeticiones es una forma de aplicar el sobre-carga progresiva y promover el fortalecimiento.

💡Tren de pecho superior

El 'tren de pecho superior' es una zona deseable para alcanzar al realizar pull-ups, como se menciona en el video. Se refiere a la elevación del cuerpo hasta que el área del pecho alcanza la altura de las clavículas, lo que implica una buena técnica y un mayor desafío para los músculos del pecho y los hombros.

Highlights

Three steps to achieve a close to 200% weighted pull-up

Beginner recommendation: solid baseline of pull-ups with good form

Russian method for building strength in weighted pull-ups

Maintaining good form while increasing sets and reps

Technique as the base of the training hierarchy

Increasing sets before adjusting reps or loads

Progression scheme for weighted pull-ups: 3 to 5 sets of 3 to 5 reps

Importance of scapular movement and shoulder blade engagement

Differences in progression schemes for skill-based vs. strength-based exercises

Managing fatigue and the need for deloading every 4 to 8 weeks

Adjusting training block duration based on intensity and fatigue

Transitioning from volume-based to intensity-based training as experience grows

Top and back off sets for experienced lifters

The importance of individualizing strength progression methods

Understanding when to apply different progression methods based on individual needs

The expiration date of a progression scheme and the need for adaptation

Transcripts

in this video I'll be revealing the

three steps that I took in order to

achieve a close to 200% weighted pullup

now you can Implement these strategies

as well even if you're a complete

beginner to see rapid progress now I've

seen a lot of way to pull up videos but

this right here is crazy like what does

a 200% weight to pull up even mean is

bro really pulling double his body

weight in actual loads or does he mean

that he's pulling the total amount of

weight including his body weight and the

added loads to the weight to pull up

well either way we're going to find out

so let me stop you yapping and let's get

right into this

video if you've currently never added

weight to your regular pull-ups what I

would recommend is that you have a solid

Baseline of Pull-Ups here I would say

six to eight reps minimum but ideally

Clos to 10 Clean pull-ups when I say

clean pull-ups I mean you know slow and

controlled and you pretty much get into

your upper clavical type chest area when

you hit those pull-ups the reason for

this is quite simple even if you could

start to load your pull-ups before

getting into 10 plus reps is really

important that we've got the technique

nailed down once you start adding weight

and stuff we really want to make sure

that the scapular are working properly

that you depress and retract those

shoulder blades before you start

engaging in those pullups there's

no valid I'd say we on a good start so

far now for the first point one of the

fastest and most reliable ways to build

strength and progress with the weighted

pull-ups is to use What's called the

Russian method so with this method what

you want to do is there maintaining good

form you want to increase the number of

sets you do of a particular exercise up

until a point where you can add another

repetition and you do this you increase

the sets and Reps you keep switching

between these and gradually improving in

sets and Reps until you get to a point

where you can make a larger jump in

weight so specifically for weighted

pull-ups I like to stick to three to

five sets of 3 to five reps what this

means is that your first session for a

particular weight would be three sets of

three repetitions per set then next

session you would do four sets of three

reps per set then five sets of three

reps per set and at that point once you

this right here is sounding very

familiar to what I do doing three sets

but now of four repetitions per set next

session on we'll do four sets of four

reps then five sets of four reps and

after that we go back to three sets this

time with five repetitions per set then

up to four sets of five reps and then

five sets of five reps now I do

appreciate that the original Creator is

breaking down his progression scheme

based upon priority where technique is

going to be the base of that hierarchy

scheme that he's shown us and

essentially this is going to be the

foundation of your training including

the one in many ways of implementing

Progressive overload so if your

Technique is trash then one shouldn't

even focus about the other variables

right then moving on to the next

hierarchy is going to be sets so in his

example increasing the number of sets

while keeping the number of reps

constant is the next shift of focus so

before you start even adjusting the

number of reps or loads you want to

increase the number of sets first and in

his scenario it's by working within the

range of three to five sets then we

eventually get to the loads as the final

method to implement Progressive overload

now if y'all didn't know already for

those who are you know coming back to my

channel this is very similar to how I

actually recommend and make

programs centered around like you know

beginners who are trying to improve

their strength and weighted calisthenics

so this can also apply to weighted

chinups weighted dips weighted push-ups

it's not just specific to the way to

pull-ups but the only difference between

me and the original crater in terms of

how I approach this progression scheme

is that I actually like to keep the

number of uh reps constant meaning I

don't change the variable of adjusting

the number of reps rather I keep it the

same but I do like to change the number

of sets similar to how he does it so in

my case I would recommend of course

starting off with three sets but this

time just doing five repetitions and

eventually once you perfect that load

for three sets of five reps you'll move

on to increase the number of set by one

by doing four sets of five reps

eventually to the point where you get to

five sets of five reps so it's similar

to his in the sense of the progression

scheme of increasing the number of sets

but I like to keep the rep the Reps

constant um mainly because I found that

it's not necessary

to do his particular approach for you

know compound movements that doesn't

really require much technical Demand

right I would say his progression scheme

is more suitable for more skill-based

movements or dynamic skill-based

movements that's more technical in terms

of the amount of technique and skill

required to execute that movement such

as learning to handstand push-ups so

when it comes to like an individual who

only has the strength of like doing one

single handstand push-ups without the

wall and they want to get to a point

where they're doing multiple repetitions

his particular progression scheme would

be more suitable um where I would kind

of you know part of start them off with

doing multiple sets for one single rep

um just to build that work capacity so

not not to say that his is incorrect I'm

just giving my particular differences of

opinion in terms of you know what's more

suitable based off what exercises your

training once you get to the 5x5 point

you should be able to add about 10 kilos

thereabouts onto your pullup and then go

back to 3x3 now I'm going to say that

this method doesn't sound too bad it's

actually pretty good very similar to

mine like I mentioned earlier so if

anything it's very promising for those

who are just starting out their W

calisthenics Journey however this style

of training or this progression scheme

is purely depending on increasing your

overall work capacity by adjusting

volume which like I mentioned before

it's very important and essential for

inexperienced lifters on any given

exercise to be able to improve the work

capacity with that specific movement

which will then improve or increase

their strength adaptations because they

will eventually understand that moving

pattern and also particular to you know

weighted calics not adding too much load

too quickly you would rather implement

the variable of volume to implement will

overload as a way to just hold yourself

more accountable to ensure that you're

actually adjusting to the number of sets

and you're making sure that you're

executing the movement correctly before

you start adjusting the loads which I

will say is also another variable for

implementing progress of overload and

increase the intensity but I will say

whenever you increase the loads it has a

much more direct effect in terms of how

intense it actually feels whereas if

you're just increasing like the Reps or

the number of sets before the loads the

amount of intensity doesn't really hit

you that hard right it's still obviously

increasing the intensity but it's just

not as direct compared to increasing the

loads I hope you understand what I'm

trying to say so this way beginners in a

sense of being inexperienced with the

weighted Pull-Ups for example are more

likely to maintain their exercise

composure when they begin to increase

the loads which will thus give that

beginner to understand just how to

handle more loads with much bigger jumps

however the issue with this progression

scheme is that eventually once you

progress to a specific threshold of

working loads on the way to pull-ups or

dips or whatever weighted Cal movement

you're doing you'll soon realize that

that amount of volume that you're

resorting to as a way to increase

Progressive overload and the duration of

how you know long you train with that

extended volume is going to soon take

hit on your CNS and it's going to

definitely take a dip to your

performance because you're just not

going to be able to maintain that much

load for multiple sets um for an

extended period of time right like

that's just something that you got to be

weary of now there's definitely multiple

ways to manage fatigue the fatigue that

you've accumulated over previous

sessions which he honestly may or may

not get into but I just wanted to kind

of point that out that this particular

progression scheme is GNA just have some

I would say just going to be an

expiration date eventually every 4 to8

weeks you do a D Lo or a rest week so

how do we look at this specifically the

way I think about it every 4 to8 weeks

you know it's a you know relatively big

gap there so it depends on how you eat

how you sleep and how you train and sort

of how your energy levels are right the

way I like to think about it is that if

you have poor sleep you have poor

nutrition and you are training very

intensely or in such a manner where or

maybe even independently of your

training you're just generally very

fatigued maybe you're also like very

stressed you're overworked all of these

types of things if these factors

coincide I would take a de lo as as

often as every 4 weeks whereas if your

nutrition's on point if you sleep really

well and you train intensely but you're

not really fatigued outside of your

training you know in your general

day-to-day life then you can do a Del Lo

as rarely as every eight perhaps even

every 12 weeks for some machines out

there all right so now that we're on the

topic of D loading I will say that he

does hit it right on the nail for this

particular topic but I do want to

highlight that the reason why there's

such a huge gap in terms of like how

many training weeks a training block can

consist of and he mentioned I believe

like four weeks up until 12 or 10 weeks

the reason why there's that big gap is

because of this the duration of one's

training block really boils down to just

how intensely are you training um

throughout that training block now if

you're an individual who has you know

relatively low training intensities

throughout the majority of your training

block then it makes more sense that

you're going to be able to train for

much longer given that you're going to

have a much uh larger training Block in

terms of weeks right now on the other

end of spectrum if somebody who's

training you know for the most part of

the training block with higher

intensities then it makes more sense

that they can't maintain that so they

would require a D Lo week much earlier

so their training block is going to be

much shorter in terms of the duration uh

the number of weeks per training block

hence why the progression scheme that he

mentions that goes from 3 of 3 3 of 4 3

of 5 all the way up until 5 of five if

you actually like add up the number of

sessions it's going to be about like

nine total sessions now nine total

sessions I don't know if that's you know

nine weeks or maybe he's doing 3x3 then

3x4 within the same week but either way

and I actually wouldn't recommend that

either unless you're like adjusting the

loads but um either way let's say we're

taking example one where each 3x3 3x4

3x5 like that's his own week that's nine

total weeks um that right there is going

to be indicating to me that the person

will be training majority of the time

with relatively moderate training

intensities so they won't really be

training with high intens until like the

the last part of the training block like

the last 3 weeks to be honest they once

they're doing like FES of like three FES

of four FES of five right so that's

three out of nine weeks so this is the

reason why that individual who utilizes

progression scheme can go literally two

months without needing a D Lo because

they're just not training that intensely

which isn't incorrect like I mentioned

this particular progression scheme calls

for volume more than intensity to

implement Progressive overload which is

actually beneficial for beginners now on

the other hand of the spectrum if you do

want to train with higher intensities

for the majority of your training block

then you got to understand that your

training block duration is going to be

much shorter so you're going to be more

required to take a d week much earlier

than someone who was training with

moderate intensities for the majority of

their training block which goes to the

whole purpose of knowing how to manage

your training intensities AKA Str

periodization and the original creator

doesn't explicitly mention this

particular uh principle but that's just

because there's no need to just because

his you know strength progression scheme

is more catered to beginners and they're

utilizing volume as a way to essentially

manage their intensities like overall

training intensities for that training

block so there's no need for them to

like get into the details of you know

understanding what percentages they

should be training at each and every

single block because they're not adjust

the loads right and this is all because

like beginners whenever they start to

train for strength they're actually

indirectly learning how to gauge their

training efforts they're indirectly

learning how to you know give an

estimate of how much effort they're

putting on exercise hence rpe it's more

suited for like those intermediate and

more season lifters right and the whole

reason why I'm bringing this up is

because eventually that beginner is

going to need to transition onto this

top and back offset method right

something that's more catered to in

intermediate and advanced based lifters

because now an individual who's now more

seasoned and more experienced will be

able to gauge relatively close how much

effort they're putting on an exercise

and they able to put that into the RP

energy right so zero mean it's very

light 10 mean it's very heavy and I

couldn't even do another rep let alone

heavier loads right so that's where the

experience comes into play you got to go

through this transition of uh using

volume to your advantage as a beginner

but you can only milk it out for so long

while reaping uh results and not inuring

too much accumulated fatigue right so

then once you become more seasoned you

got to transition onto to something

that's more suitable for season lifters

so this particular individual who's more

experienced will be able to train at

higher intensities with much fewer sets

actually like two to three sets like no

cap and specifically to the top set

method this is where one will put 100%

of their efforts into one set AKA their

heaviest set for a specific rep and with

the prerequisites of knowing how to

properly load intensities uh starting

from the first week of your training

block after you finish your D week up

until the last week of a training block

which is known as the peak week where

one will be able to perform an allout

set for their dedicated rep goal and by

the nature of going all out and putting

100% effort it will be nearly impossible

to do this for an additional set with

the same loads rep count and and

technique otherwise that top set that

you thought was 100% effort really meant

that it wasn't 100% effort and if it was

then you would proceed to follow it with

additional sets but this time reducing

the loads so this right here will be

known as the back off sets and the back

off sets are there for you to just get

more volume whether it's for hypertrophy

benefits whether it's for improving

strength adaptations you're just

utilizing these back off sets to just

ease up on the intensity in terms of the

load and you know perfect the movement

perfect the given exercise uh while you

still hit your targeted reps your

targeted number of sets for the rest of

the particular session now I do want to

say that I've deviated slightly from the

original video in terms of like what

he's specifically talking to but I think

this is very important to just highlight

because here's the truth there's a

particular time and place for one a

strength progression method will be the

most optimal or suitable for an

individual and that's why I don't like

to say just in General that this is the

best progression method because it

really does depend on the individual

basis and you know given their strength

level their experience what goals they

have and I'm not insinuating that the

original Creator did that but I just

wanted to kind of highlight that every

particular progression method has its

purpose has this given time and place of

when to apply it and the amount of

benefits and also how suitable it is for

that particular individual um will

actually determine whether or not that

person should do it so yeah all in all I

just wanted to point out that I think I

highlighted some things that you viewers

should be aware of whenever you use

either my Pro progression method like

the you know three to five sets by five

reps or his progression method the three

sets by three up until 5x5 just keep in

mind that there's going to be an

expiration date but hey what do I know

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