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Question about the programs

#1 · 24 February 2023, 13:58

Hi Steve,
I realize I may be the first one to write here, so I will try my best 🙂
A bit of a background - I've started watching HQ since Jingles commented on the sneakiest Kolobanov's medal ... For the past 5 months, I've been exercising at home and waited for the website to launch! Told all my friends that I will start exercising at the gym, once I have a course program coming from you. So here we are ...
I did the test (good idea) and I end up with the intermediate 3-day weight training program. From all the content on the webpage, I cannot answer the following questions, so it would be nice if you can answer here:
- how many exercises are there in the program? how many in any of the three days of the program has?
- how would they change over time? I guess only the weights, right?
- for how long can I follow this program before I switch to another program/set of exercises?
- is there any practical advice on nutrition? Like, what to eat before/after practice?
- What about overall eating/sleeping(rest) habits?
- is there any tracking sheet included (to help keep track of what you did during the exercise and on a monthly basis)?
- can I combine the program with running sessions (5-7km) twice a week?
- and I guess last, to what extent would this program help me: 1) grow muscle; 2) gain weight; 3)increase stamina

Thank you for taking the time to answer the questions (as I know you would ;)) and thank you for being an inspiration! Also, youtube content is pretty pretty nice 😉 Keep it going!!

Stephen and David Newton have reacted to this post.

#2 · 24 February 2023, 15:40

Quote from Stephen on 24 February 2023, 15:40
Hi there!

Thanks for your interest in my stuff 🙂 I'll answer your questions as best I can.

The 3 day intermediate weight program consists of full body coverage in each session, with mostly compound movements, it finishes most muscle groups with an easier 'finisher' movement taken to technical or absolute failure. Each workout is split into 4 'pairs', the main exercise and the finisher, for example from the first workout:

(I've attached a screenshot of this workout)

Conventional Bench Press ▬ 3 Sets ▬ 10-12 Rep Range ▬ 2-3 RiR ▬ 3m Rest ▬

1m Rest

Standard Pushups ▬ 1 Set ▬ TF▬ TF ▬ n/a

That's the first pair.

All of this is explained and walked through in the readthrough guide contained in your resource page, along with the actual guides to the workouts and form guides too.

It's not a good idea to have a program that constantly changes and prevents you from becoming proficient with movements and seeing progress. The progression schemes used and detailed in the programs increase the weight steadily by moving you through an appropriate rep range before you graduate to the next, generally on compound lifts you'll add 1kg each progression step.

You could follow this program for as long as it works, it'll be different for different people, but you could do this forever and just keep upping the weights, though you're likely to plateau at some point just naturally, I'd say you can make good progress for around a year and a half to two years by repeating these workouts.

For advice on eating/sleeping/nutrition, see the 'essentials' playlist on the workout ways homepage or YouTube channel, it will help you understand the main principles at play. https://youtube.com/playlist?list=PLS6icsECwAb09neXSrp3SYrrmox1YoLb0

As for eating beforehand, a high carb meal 45m before a session is prudent.

I recommend https://www.simpleworkoutlog.com to keep track of your progression. Works great for me!

Running sessions are absolutely fine, though it's prudent to keep cardio and resistance training to separate ends of a day or on separate days as they do trigger different adaptations, and can impede on the quality of sessions geared towards the other.

Growing muscle is certainly the main goal of a program like this, review the 'how to build muscle' video in this essentials playlist, and remember how a caloric surplus plays a big role in that task. Gaining weight can be difficult for some, try and find a protein power or weight gain power that you like if you have trouble: https://www.myprotein.com

Thanks for your interest and good luck!

Steve.

Hi there!

Thanks for your interest in my stuff 🙂 I'll answer your questions as best I can.

The 3 day intermediate weight program consists of full body coverage in each session, with mostly compound movements, it finishes most muscle groups with an easier 'finisher' movement taken to technical or absolute failure. Each workout is split into 4 'pairs', the main exercise and the finisher, for example from the first workout:

(I've attached a screenshot of this workout)

Conventional Bench Press ▬ 3 Sets ▬ 10-12 Rep Range ▬ 2-3 RiR ▬ 3m Rest ▬

1m Rest

Standard Pushups ▬ 1 Set ▬ TF▬ TF ▬ n/a

That's the first pair.

All of this is explained and walked through in the readthrough guide contained in your resource page, along with the actual guides to the workouts and form guides too.

It's not a good idea to have a program that constantly changes and prevents you from becoming proficient with movements and seeing progress. The progression schemes used and detailed in the programs increase the weight steadily by moving you through an appropriate rep range before you graduate to the next, generally on compound lifts you'll add 1kg each progression step.

You could follow this program for as long as it works, it'll be different for different people, but you could do this forever and just keep upping the weights, though you're likely to plateau at some point just naturally, I'd say you can make good progress for around a year and a half to two years by repeating these workouts.

For advice on eating/sleeping/nutrition, see the 'essentials' playlist on the workout ways homepage or YouTube channel, it will help you understand the main principles at play. https://youtube.com/playlist?list=PLS6icsECwAb09neXSrp3SYrrmox1YoLb0

As for eating beforehand, a high carb meal 45m before a session is prudent.

I recommend https://www.simpleworkoutlog.com to keep track of your progression. Works great for me!

Running sessions are absolutely fine, though it's prudent to keep cardio and resistance training to separate ends of a day or on separate days as they do trigger different adaptations, and can impede on the quality of sessions geared towards the other.

Growing muscle is certainly the main goal of a program like this, review the 'how to build muscle' video in this essentials playlist, and remember how a caloric surplus plays a big role in that task. Gaining weight can be difficult for some, try and find a protein power or weight gain power that you like if you have trouble: https://www.myprotein.com

Thanks for your interest and good luck!

Steve.

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