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KNOWLEDGE DROP You will NOT beat your previous session performance every session I repeat…. You will NOT beat your previous session performance every session This doesn’t mean sessions that don’t result in +1 (rep) or + 2.5-5 (lbs) are a waste!!! Here are some specifics to help calibrate your... expectations: Assuming you’re eating at maintenance calories or in a slight surplus, here’s the rate at which you should be progressing based on advancement status: IF NOVICE: 5-10lbs or 2-3 reps added to your compound lifts every 1st, 2nd, or 3rd session IF INTERMEDIATE: 5lbs or 1-2 reps added to your compound lifts every 1st, 2nd, 3rd, or 4th session IF ADVANCED: 2.5lbs or 1 rep added to your compound lifts every 2nd, 3rd, 4th, or 5th session (Isolation exercises will progress EVEN SLOWER than this even if your programming is good and you are in the right caloric environment to facilitate growth) Please Note: Progressive overload should only be taken seriously if demonstrated on exercises that have been in your rotation for an extended period of time (4-5+ workouts) Now let’s discuss what your strength trend should look like if you’re in a moderate calorie deficit based on advancement status: IF NOVICE: 5lbs or 1-2 reps added to your compound lifts every 1st, 2nd, 3rd, or 4th session IF INTERMEDIATE: Absolute strength remaining level / Relative strength trending up IF ADVANCED: Absolute strength remaining level or ticking down slightly / Relative strength ticking up slightlyshow more

Dean Turner

126,619 subscribers

37,300 views • 4 days ago •via X (Twitter)

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11 Comments

Trackable io4 days ago

A log feels a lot less discouraging when you can look back across a month, instead of treating every workout as pass/fail against the last one.

Dean Turner4 days ago

100%

Matt | Fitness & Bizness4 days ago

I had to slice off reps and movements off my training today because I'm not sleeping well and dealing with higher than normal stress. There was no point in dragging myself thru the dirt and adding to my recovery deficit. Training is dynamic. If you don't adapt it, you won't stick with it long enough to see amazing results

Dean Turner4 days ago

For sure For someone more advanced, I think doing that is smart For someone less advanced though, I’m more likely to say just sack up and do what’s written on your program The auto regulation can come in the form of a contingency RIR plan or something but getting in and getting the session done has value

Tadeo4 days ago

Again, good stuff

Dean Turner4 days ago

🤝💪🏻

Dré4 days ago

Thank you bossman

Wayne Clark4 days ago

I’m very much a beginner, but how do you define Novice, Intermediate, and Advanced?

Dean Turner4 days ago

Probably by some combination of time spent training + level of potential developed realized

Cristian Retana4 days ago

So basically, progress is a marathon, not a sprint, and sometimes the only thing you lift is a coffee mug. 🫠

Dean Turner4 days ago

Yes to the former Not sure about the coffee mug thing

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In season training 101 for the HS athlete: Pick just a few compound lifts for each major movement pattern: Squat/hinge/push/pull/loaded jump. Each wk, at minimum, do 2 to 3 sets of 1 to 5 reps of these major lifts. On your last set of whatever rep range was prescribed. Try to squeeze out another rep or two if you can. It’s OK if you cycle between bilateral and unilateral as your body mostly cares about the stimulus, not necessarily the exercise. When time permits, add in some accessory work further away from game days. Reach out with any more questions

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Joe Aratari

10,453 views • 5 months ago

You should NOT be able to hit 10, 10, 10 or 12, 12, 12 or 8, 8, 8 if you are doing 3 sets of an exercise in a session!!! Declining rep counts across sets of a given exercise (provided weight stays fixed) are a FEATURE of productive resistance training…NOT A BUG!!! Example: If you are doing 3 sets of Flys with 30 lbs and you end up logging that as 30x10,10,10: - 100% chance your first set was an absolute joke as far as proximity to failure goes - 80% chance your second was as well - 50% chance your third was as well You simply should NOT be able to maintain rep performance across sets assuming weight used & RIR/RPE are fixed If I were to do Flys at a given weight for 3 sets, the rep count might end up looking something like 9, 7, 6 This is because I will have actually trained sufficiently hard (0-1ish RIR) on EVERY SET instead of just picking a random ass number and sandbagging the earlier sets to ensure I can maintain that rep performance across all the sets!

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Dean Turner

67,497 views • 26 days ago

3 sets of 10 has KILLED more gains than ALMOST ANYTHING over the years Reason being: You should NOT be able to hit 10, 10, 10 if you are doing 3 sets of an exercise in a session The same is true of 12, 12, 12 or 8, 8, 8 or whatever arbitrary rep number you choose If you are training in close proximity to failure, you simply will NOT be able to maintain the same rep performance across your sets in most instances even when taking ample rest between SOME fall off is expected when training is sufficiently hard, weight is kept the same, and RIR is held constant

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87,112 views • 17 days ago

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“Nobody in GehGeh Family own a Car or even a House and the only person who Is making it you people want to bring home down, isn’t that witchcraft…The sister said her bother doesn’t help the family but GehGeh is not the 1st,2nd,3rd or even the 4th child…This same person bought you a new phone and even paid over 5M for your brother’s Surgery…When you start making money everybody would fight you” —GehGeh Friend Popori added

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Michael McGuiness

180,646 views • 3 years ago

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18,205 views • 6 months ago

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39,720 views • 2 months ago