 Ladies and gentlemen what's going on a silent Mike back with another video welcome before we hop in the video today We're gonna kind of talk about beginners intermediate and advanced programming an overview what you may need what you may look for But before we dive in be sure to give this thing a thumbs up Let's see if we get a thousand likes on this video also check out my twitch stream Twitch streaming every single day. Sometimes we're talking fitness life business whatever it might be other times We're playing games having a good time. We have a great community building there new YouTube channel We got a vlog channel going up and a bunch of gaming on that channel So if you're into any kind of first-person shooters, you're gaming at all check that one up Also, some of my vlogs will be there. Let's dive in so I get tons of questions of hey, man I've been lifting so and so amount of years my lifts are so and so how do I progress or I'm getting back into gym How do I progress? I've lifted weights for a long time, but I want to focus on strength How do I progress etc? First off, I want to kind of blanket statements say that my general opinion on a lot of programming For the majority of people is is anti Snowflake theory everyone thinks they need the most individualized program because I'm me and I'm a special human and Once we get to some advanced levels, this may be true and there's certain things in programming that we would tweak but the overall of the overall Structure and architecture of the program for the majority of people will look similar and will work Especially again for a beginner and intermediate People always think that way for everything the diet the lifestyle and the general right calories in calories out How much protein we should eat etc is going to be the same the tweaks will come if you do have some kind of You know, whether it be disease or condition or whatever Lifestyle so that you can kind of manipulate the carbs and fats Maybe you you kick out bread because it upsets your stomach. Maybe you kick out a certain Vegetable because it hurts your stomach whatever that's kind of where the nuances of the individuality will come But the blanket's gonna be all very similar and that's same with programming when we're talking about a true beginner Now when we're talking about a true beginner with powerlifting What a program might look like for someone who's never been in the gym or touched a barbell Will look differently than someone who's lifted weights for aesthetic reasons or football reasons or what what have you if you're in the gym And you're doing even if you're just doing a bunch of push-ups and chin-ups for the last ten years Or some dumbbells or machines or whatever and now you want to dive into powerlifting that program will look a little bit different You may be pushed into the intermediate category and again These are kind of spectrums and it'll depend on genetics how strong you are how long you've been lifting and the style You've been doing it's not clear cut for the programming That's not clear cut for beginner intermediate advanced what a beginner is and what we're gonna cover today in the beginners are somebody That's never touched a weight never resistance trained to any extent. Maybe you've played some sports Maybe you haven't but you haven't been in the gym lifting weights at all an intermediate typically it'll depend but it's Will define it today and each coach defines it a different way some people have a strength standard they go by some people go by years in time some people go by Genetic Limitations or again, maybe how much you lift what I kind of go by to at least go from beginner to advance is when those beginner Gains the beginner progress stops and for beginner progress basically what we're able to do is allow ourselves to up the load every single week There's multiple factors when you're looking at a programming. There's exercise variations and exercise selection There's sets and reps. There's Time period right there's rest periods and timing our sets and then there's obviously the load or intensity. We're using within a set And so for a beginner we can keep everything the same and literally just add load every week And that's what I suggest if you're brand new do some research research watch some you know YouTube You know Omar Esoff Allen through all hopefully some of my older videos 3dmj guys Bryce Lewis. There's a lot of really good content creators that teach you how to squat bench deadlift Watch some squat bench deadlift maybe overhead press Instructionals try to get a feel for it start with a load that you can handle for five reps in the gym Is perfect as you think your form can get and we're going to just add You know five to ten percent to that every single week and I say five to ten percent because you know if there's a lady or a Smaller person you might be starting with a hundred and thirty five pounds on the bar on a deadlift and some people maybe even though They've never lifted weights might be able to pull three fifteen or four or five for their first training It'll it'll vary depending on obviously body weight and genetics and past athletics, etc From there, you're basically going to add that load to each lift the five to ten percent For sets of five three sets of five in those exercises as much as you can you know Once you can't add load anymore, then we're going to kind of I'm going to consider an intermediate We're going to change things up. That's called just Linear progressive overload and that's the goal right there our overall goal is to always do that But the problem is our body can't adapt that quickly and that's why we're not all squatting 2,000 pounds if you could add five pounds to your squat every single week I've squatted for a lot of weeks almost multiple times a week for ten years. I'd be squatting 2,000 pounds I didn't do that math, but you get what I'm saying Now for the variety or the frequency we want to stay strict Specific to those lifts so you can get better at those lists and build the skill of those lifts as we're getting stronger Building more muscle will also get more efficient at the list and that'll allow us to lift more weight So the better you get at squat bench dead the more you'll be able to lift a Basic frequency suggestion to start is what we're going to get into is bench Maybe twice a week maybe three times a week if you don't want to overhead press if you want to overhead press Maybe two bench and two overhead Squats two to three times a week and deadlift once a week to start Once we get into immediate intermediate or especially advanced phases those frequencies can change but for right now We're gonna keep it kind of a blanket statement and keep it basic So two squats a week two benches a week two overheads a week and one deadlift now You can kind of split those up how you want obviously you kind of want your lower body days to be split up a little bit So maybe you want to squat on Monday and Friday and deadlift Wednesday You can bench and overhead on those days also if you can only get to the gym three days a week Or what you can do is split it up and you know do an upper bit day on Tuesday Thursday or Saturday Whatever works for your schedule split that up start adding load now Once we kind of plateau and we can't add five pounds a week for some people That's going to be two months for some people that might even just be a year Of being able to add five to ten percent on each one of those lifts and continue to make progress Obviously nutrition and sleep genetics all these things are gonna play a role with what that top end of the linear Straight progression is gonna be but once we get kind of into that intermediate phase now You know you you you're decent at the squat bench did you kind of have some technique? You're probably not perfect at it which none of us are I've been doing it ten years And there's still things I want to fix on each lift You're always constantly refining those things a little by little now is kind of when I think the majority of kind of Templates coaching or whatever may come into play and that's why we built Kaizen training if those don't know It's me bark on an Omar. We wanted to in the intermediate phase is probably the biggest phase, too You know, there's some people that may be trained for six years that are still kind of in that intermediate phase The advanced I think are people that are really plateaued at a very high level and have taken this thing very very seriously for a long Long time so this intermediate phase is is broad and that's why we made the Kaizen infinite offseason a basic this program I think is a good kind of way to go from linear progression into the next thing It's an upper lower split and it before you guys start calling me a sellout or telling me I'm pitching you something It's free. It's absolutely free. And so that's why I'm informing you that it's still there. We made it there's not much I would change to it. I think it's a very very solid program and Right when you go from beginner into intermediate, you can follow it exactly Once you get a little bit more advanced and you start to understand training programming exercise variation You can kind of manipulate it yourselves based on your knowledge with different exercise variations within the same template So it's free Kaizen training doc comics that are once we get more advanced or even the deeper end of Intermediate the biggest things that will change I think are obviously the intensities that we can work at It's a balance because the stronger you get it doesn't necessarily mean you can handle the heavier loads more often sometimes you can some people are so efficient in their lifts and Healthy that they can handle 90% very often weekly if not bi-weekly But the biggest thing I think that can change is frequency and then the overall volume you can handle You know when you're a beginner and you're handling three sets of five that you know a kind of a lighter weight again It's kind of a seven out of ten when you're in that beginner stage seven out of ten effort with perfect form The more advanced you get you you might be able to handle You know ten sets of five weekly plus other days plus the frequency just because you have so much built up Stimulus and adaptation within your body you have the strength and you have the fitness You have you're ready for that type of workouts if you have different goals if you have aesthetic goals kaizen also has different programs you can check out but I have a lot of questions on people that have kind of trained or never trained at all and their focus is Performance and strength and even if you're your goal or focus isn't directly on strength And you've never lifted before what I just kind of outlined the very basics I think can work for everybody because the squat bench deadlift Mixed in with some kind of row maybe a face pull bent over row dumbbell row can really hit basically every Muscle in the body and our great Efficient time efficient ways to use your time within the gym the best bang for your buck You've probably heard a lot of a lot of times about a lot of programs But those things will allow you to progress for a very long time and then if you hop into the kaizen intermediate You figure it out. You do it for a couple cycles. It's a four week cycle But you can do it maybe for another year and then you can start throwing in some exercise variations If you need to check out, you know pause squat pause deadlift close grip bench Etc. Etc. It really be the most efficient way to go through these things. I did not follow that path I was all over the place with my training. There's a little bit less Stuff on the internet at the time or or a correct knowledge on the internet at the time in 2007 2008 when I was trying to figure my way Through things I read some books and got some knowledge, but by that time it was a little too late So hopefully I'm passing that on to you. Hopefully it helps out comment below. What kind of topics? Specific fitness life you want me to cover my opinion or help hopefully share some of my knowledge with you Guys below and I'll take some of those topics for upcoming videos new videos every Monday and Thursday I appreciate you guys. I'm like catching the next one