7 New training concepts to level up your programs

Chapters:
00:00 Intro
00:47 1. Witness lift
02:46 2. The benchmark set
03:27 3. Think of volume like energy balance
05:06 4. Training to failure is a continuous variable
07:27 5. Reactive deloads
08:57 6. Most people think of their training split backwards
10:00 7. Systemic fatigue is mental fatigue
11:12 Outro

Reference:

#trainingoptimization #fitnessprogress #musclegrowth #strengthtraining #workouttips #exercisepsychology #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

[DanDavisHistory]

Ad hoc, lift-specific deloads is great advice

[mjwtruth]

I just started a push, pull, legs split coming out of a mini cut. I wanted to change up my recovery so I'm doing a rest day every 5th day, but not breaking the PPL sequence. So: push, pull, legs, push, rest; pull, legs, push, pull, rest; legs, push, pull, legs, rest (alternating quad/calf & hamstring/glutes with legs.) So far im really digging it.

[douglasauruss]

Loving the voices near the end in the last couple videos. Hahaha. Really good.

[AdamScottfit]

Thanks for this, Menno. I have been doing reactive deloads for specific muscle groups for years and logically, it made sense - you just gave me more confidence in using them. Also, I love the idea of a Witness lift!

[SeuOu]

RE: Systemic Fatigue, a long workout can leave you completely depleted of glycogen and blood sugar...it's a very definite, very SYSTEMIC kind of fatigue, where everything feels tired and energy is rock bottom. Usually, intra-workout carbs are the fix, but I just mean to point out that mental fatigue definitely isn't the only type of systemic fatigue.

[Khalid-lor]

I have been training, reading and listening to fitness podcasts for over 10 years

This is the first time I hear the term witness lift

This is actually an incredible idea Menno and does make sense

Thank you for your contribution to fitness industry

[todretex]

I did dumbbell pressing with no barbell bench for 4 - 5 years. I gave bench a go after this time thinking I could probably bench 150 kg, as I used to 140kg, but my bench had gone down to 130kg. lol.

My dumbbell pressing had gone from 42kg to 60kg for 4 reps. So although I got strong with the dumbbells I lost neural adaption on the bench. I still feel I improved in so many ways. Ie arm strength and depth of pressing without shoulder impingement etc. dumbbells are a different movement I guess.

[WolfusMandrago]

You're missing out on getting gains from naming your programs! Example: Who would say no to doing a program called "Dragon Punch Inferno"?

[nickwalczak]

Really looking forward to trying out your OCTPRDTA program (optimised combination of training parameters that results in desired training adaptations) 8)

[lindyeatwell]

Nice explanation about true muscle failure. Thanks for what you are doing

[yoyo]

Menno blijft de held van de science-based fitness community 💯💯

[caffeinestrength]

Awesome content as always. I have a small request. Can you please make a video on the concept of "adaptive resistance" and the need to vary exercise or intensity to prevent strength plateau.

[TurnOntheBrightLights.]

Menno gives actionable science-backed advice in easy to understand points*
Also Menno 11:05

[georgesarreas]

As far as mental fatigue goes, I just keep some juice with me. When i feel drained for example after squats and deadlifts i put some music I like on, drink my juice and chill for 5-10 minutes. Then i am just pumped for the next set ( especially if said tunes involve a lot of BUDDDYYY)

[Detvanliga]

those were very insightful words. I concur!!

.

[robertherron]

Thank you! Could you do a video on an example of your ideas on a training program?

[YMESYDT]

The Arnold impression really got me. Can you do an updated video on recomp and everything beginners need to know getting into training? Might be particularly useful in the new year

[baptistemathus]

5:54 volitional failure. Heh now I feel smarter 😉. Interesting concept

[drizzt]

You can measure your rest interval by heart rate; assuming you are using the same pre-workout/stimulants each workout

[danwedgewood]

Thanks. You're one damn smart person.