 What's up ladies and gentlemen Salah Mike back with another video answering your questions from the comments below go ahead and give This thing a thumbs up head to the comment section Let me know what you want me to cover your questions life fitness nutrition However, I can help you we'll cover them in upcoming videos Be sure to hang out on twitch. I'm live streaming every Sunday through Thursday Salah Mike with two K's on twitch www.twitch.tv backslash front slash Salah Mike two K's I'll see you guys there diving into your questions Why do weight lifters wear leggings? Do they help? I think by weight lifters You're probably just mean power lifters and weight lifters Although I think it is slightly more popular in the Olympic weightlifting community although it's gotten very popular and trendy in the Powerlifting community over the years No, they don't necessarily help there is such thing as a squat suit or briefs both single ply Which means one layer or double ply two layers That they often use denim or really tough material that can help you and assist you to lift more weight in the squat and deadlift Leggings I think just became popular because of the mobility needed in the Olympic lifts the cleaning jerk and the snatch plus you're often rubbing the bar on your body if your clothes are too baggy sometimes the bar may Get caught on that a little bit and then then same with power lifting You know if you're wearing real baggy sweatpants or something that's a little bit more restrictive You're deadlifting and trying to keep that bar close to it may bunch up and overall I think one just fashion and fashion trends how it goes but two there is some function to it Wearing shorter shorts always felt comfortable for me when I was squatting and deadlifting allowing me to hit depth without Pants getting caught on my knees and allowing me to deadlift with the bar purely on my skin was a little bit more comfortable Some compression gear may or may not help But the type of compression gear that is on the regular market will not assist in any lift Although it is illegal to wear some compression shorts in certain power lifting federations I don't believe it helps you lift weights at all. How many sets for deadlift? I know it has been asked a million times before but I never got a concrete answer You know what that tells me ladies and ladies and gentlemen is that you never got a concrete answer? Because you were asking the right people and that the truth is there is no concrete answer for how many sets in the deadlift now There's some very high-level power lifters You know somebody like a Ben Rice who's a very high left high level I believe 105 kilo USA PL international lifter who probably does Double if not triple the amount of deadlift sets in a week Then the majority of people because he's been training for so long He has adapted to so much stimulus and he needs that extra workload that extra volume to progress his deadlift For a beginner, you know five sets of deadlifts five sets of five in a week It's probably a great place to start three sets of five in a week slowly adding load Eventually you will need to perhaps change up your rep scheme Perhaps change up the intensity the percentage the load how heavy how close to the one rep max you're using And eventually perhaps you may be able to handle more frequency in the deadlift to perhaps even three times a week in the deadlift So there is no concrete answer depends on how experienced you are how efficient you are at the movement How strong you are what your goals are and perhaps your training age So I wish I had the secret number that if everyone dead lifted seven sets a week They'll deadlift 900 pounds But there is no such thing as that and that goes for all the lifts and that goes for all the diet That goes for everything it depends on you know the individuals genetics their history and training How long they've been training the movement and then how efficient they are at that movement. Oh, here's a decent one We'll end on how often should you one compete in power left in? How often should one compete in powerlifting and is there such thing as competing too much too often or how long? should one's off season beat now powerlifting's an odd sport because it's Competitive and there's some people that really dedicate their life to it, but there's no regular season for it So you can train year-round forever. It's not like basketball Most leagues high school college professionals start in October November and they end around March. I guess professionally in June, but Powerlifting you can do whenever there's meets whenever and so technically you can probably compete almost every weekend near you If you wanted to if you live in a populated area but often times when we compete too often in powerlifting the And it depends on how you train depends your experience But often when you're peeking or tapering for a meet you're revving up for a meet You start to take away volume slightly and you start to add load as you get into 86 for two weeks out from a competition to prep your body to handle that one rep max So you're slightly your fitness level doesn't go down, but you are more recovered and ready to perform that one rep max now Building strength takes more volume. So kind of the opposite of that. You want fatigue on your body You want Perhaps some higher intensities heavier loads, but you also just want generally more volume sets and reps To fatigue yourself to gain that muscle to gain that strength, which is kind of counter to competing now There's a lot of power lifters, especially at a high level that Seem like they're training very high volumes close to a meet and again volume is relative to what you're normally Handling and to what you can adapt to so for those lifters They still taper take away some volume, but to the masses. It seems like their volume is incredibly high and it is I guess relative Generally speaking what I recommend people that are really competitive and want to compete and like to compete is two to three times a year for powerlifting Often depending on your coach depending on your approach 8 to 16 weeks for a prep phase into a powerlifting meet In off-season is a good time a real off off-season. I think it is necessary to do maybe even eight weeks Variations lesser loads and maybe even non-barbell movements to give yourself a mental and physical break again for the longevity As yourself as a power lifter it really will help and then maybe you know another four to sixteen weeks Real off-season well where maybe you're eating a little bit more. You're gaining some muscle. You're working on some weaknesses You're doing some things inside the gym that aren't strictly squat bench dead That but will help you overall towards your squat bench dead exercises variations dumbbells bodybuilding Etc. Etc. Etc. So generally speaking two to three times a year. I think are good some of the higher level guys compete sometimes when they're Already mentally ready to compete and they're used to the preparation process and they kind of know where they sit They may only compete once a year For me personally one to two times a year has always kind of been that sweet spot and for the majority of athletes that take Things very very serious that I coach a couple world record holders etc. Etc. We kind of agree that one to two Tends to be the sweet spot not only mentally but physically because it can be a real grind it can be Kind of boring if you're just squat bench and deadlifting all the time and you're constantly in prep Constantly being beat up because powerlifting at the highest levels even at the intermediate levels can hurt it can Not be the most comfortable sports Physically and again, it is a little bit monotonous. So mentally it can be difficult as well I hope you guys appreciate the videos. I appreciate you guys for watching give this thing a thumbs up comment below Follow me on Instagram. Let me know what you want me to cover in upcoming videos Hopefully I'll see you guys on twitch again Sunday through Thursday and check out the new podcast 50% facts on itunes I appreciate you guys some of mine. I'm out of here