 You too. What's up? Man the same questions different days same Mike same you same place same Jim third Street viral. What's up 3sb.co? Welcome, I got a little train today squats to warm them up a mid-set right now Then we're going to the dead list for the volume work part of three by three three forty five forty five to five fifty five Back in buys a bunch of cardio You know the gig same shit, man The questions remain man a lot of people seem stuck in the progress and a lot of people are coming back into the gym From time off and how do we improve that? How do we get better after? COVID after time off after switching gyms Getting off your diet vacation whatever all the answers are going to be very similar. So let's dive in We're talking about getting back in the gym after breaks long breaks Which is probably to me mean over three weeks not touching a barbell or not lifting or moving What people tend to do do not do this is come in crazy light weight and start doing sets of ten to twelve on squats And deadlifts and now that's fine if you want to get really really sore and I guess if hypertrophy is your only goal Using any kind of weight to get close to failure and tension on the muscles not a bad idea But if you're anywhere in the strength realm or power building realm We want to take that away and actually go the opposite. That's when I would go back to my most Progressive or my best feeling where I had the most progress with my frequency And I would start to work in higher intensities with very low reps So I would I would handle singles doubles triples Very few sets on the main compound movements and build back that skill of training heavy the skill of getting stronger Maybe one back down set I think has in trending calm my coaching has a revamp program I think some of it's free if you want to check that out. It's very similar to this So what we don't want to do is just come back and start doing ten sets of ten on whatever way we can with light weight Because eventually when you do plateau, which is our next topic. How do we you know, why are we stuck in our progress? You have nowhere to go. What are you gonna do eleven sets of ten twelve sets of ten thirteen sets of ten? Until we just absolutely obliterate ourselves. We want to be a little more logical with our approach So if we do one top set of anywhere from one to three reps on a heavy movement and then a drop set of Maybe sets of five one down volume set and we progress that way We can add a little bit of weight week in and week out for maybe maybe up to even six eight weeks that way Then when things start to struggle a little bit, we'll still hit that top set and now we can hit two Downset so we have three total working sets on one day. That's again if you're squatting three times a week This may look a little different. We'll have some variations involved and we'll also Maybe hit some, you know, threes to fives one day fives to ten one day and one to threes the other day with a variation of some nature What variation can depend on the individual what you make progress with it's not End all be all you must close grip bench and you must high bar pause squat for here There's a lot of reasons to add variations and that's part of programming coaching learning over time When to implement them and then sometimes to be honest, there is no rhyme or reasons Sometimes we just need to handle less weight and so we're going beltless high bar on a day to force ourselves mentally and physically to handle Less weight because it's our light day on squats if we're squatting multiple times a week So hopefully the revamp that helps with accessories again if hypertrophies the goal you could do one to two Difficult sets, you know Three reps from failure and slowly progress over weeks by adding slightly less weight or slightly more weight Excuse me on you know things like chin-ups and cable push downs and barbell curls and rows Again when that starts to plateau in terms of how much work you can get in or not being able to add weight That's when I would add another set there Obviously hypertrophy being able to gauge how much muscle wall building or if we're given the proper stimulus What's optimal which is a very popular word on tiktok? What the hell? Is impossible is impossible to pinpoint we can't pinpoint what is optimal if I'm getting the exact stimulus I need on my lower lat in this exact exercise to progress So all we could do is try to add a little bit of load or a rep or set a Week and so we can go up and wait So I'll do three sets of ten then I could do two sets of ten and one set of eleven Then two sets of eleven and one set of right and we progress that way Then we can add a little bit of weight and go back to three sets of ten Hopefully that makes some sense. I know it just rambled a lot Hopefully digs something from there it can help you guys in your goals leave your comments below Be sure to like and follow on this thing subscribe man show love run tiktok instagram jamming every day I want to answer your questions. I still want to help. I still want to show my progress We're getting after it you guys see a little bike picture on the Instagram I got some delts popping. It's not photoshop, but we're getting there. I got a little bit more weight to lose I'm excited. I love you appreciate y'all new 3sp coming very soon. We will announce when we can stay up Let's get it You