Tip 1:
Have a stopwatch on your phone. Set it for 60-90 minutes depending on what I outline for the day, after
you’re done warming up, BOOM. Start the clock. I likely do more volume than the average trainee or
individual watching this, as well as having to lift heavier weights, and these times that I prescribe are
based on how long it took ME to do it. So if you’re newer, this will certainly be enough time for you to
complete these sessions.
Some of these took a little longer at first for me, but that was because I get lost in editing clips and such
for social media – that should sound familiar to my fellow content creators, but to those that aren’t you
likely spend a lot of time between sets on your phone. Having that stopwatch helped me shave off
anywhere between 30-40 minutes off my time spent in the gym!
Tip 2:
Gym bag essentials are:
1.
2.
3.
4.
5.
6.
Liquid Chalk
Versa Gripps or Lifting Straps
Lifting Belt
Intra Workout nutrition
A log book
Some water or a sports drink
Tip 3:
Pick variations that make sense for your space. There are a lot of supersets in all versions of this
program. Don’t pick motions that would require you to walk clear across the gym. Take it from me, I’m
not letting some dude hog two pieces of equipment that are clear across the gym, so think about the
economy of your workouts. Maybe pick the dumbbell variation of something, because dumbbells are
things that you can carry across the gym and have next to a machine.
Frequently Asked Questions/Comments:
Q1: What is a Double Progression/Dynamic Double Progression? How do I do it properly?
Double Progression and Dynamic Double Progression
Double Progression and Dynamic Double Progression are easy ways to map out progression and
auto-regulate your training. (Auto-regulate meaning: make training appropriately challenging)
I like using this in a hypertrophy program, because unlike traditional strength training, we don’t
have percentages to work with. Particularly for things like Calf Raises, Hamstring Curls, Hack
Squats, and all traditional bodybuilding staples.
Double Progression
In basic Double Progression, you’re given a set and rep range.
For example, 3 sets of 8-12. Each week, you add reps until you’re at 3x12, then you add weight
and do it all over again.
This type of progression undulates between volume and intensity, allowing you to typically train
harder without a deload.
There are two ways to start off a double progression. You can do 3 sets of 8 (leaving a couple
reps in the tank on your first set) and then each week, add reps until you get to 3x12. You can
add reps to each set, or reps to one set at a time.
OR If you’re newer, you can do 12 reps on your first set (leaving a couple reps in the tank) and
then fill out your reps on subsequent sets each week.
(This second approach is typically the approach I take for new exercises that I’m not sure of my
performance on) I also recommend this for people who tend to UNDERSHOOT (go too easy)
When you add weight, add enough weight so that 8-9 reps would be challenging again (tl,dr;
add like 5-10 lbs)
Then you follow the same progression scheme for the new weight you’ve selected
Dynamic Double Progression
Dynamic Double Progression is basically the same thing, except that each individual set
progresses in weight on its own once you reach the top end of your rep range. For example,
using 8-12 again:
Week 1: 3x8 @ 200
Week 2: 1x12 @ 200 (increase this set’s weight next week) 1x10 @200, 1x9 @ 200
Week 3: 1x8 @ 210, 1x12@ 200 (increase this set’s weight next time), 1x10 @200
So on, and so forth. This type of progression is better for heavier compound lifts in my opinion.
General Reminders:
The way that I like to coach double progression and dynamic double progression is like this:
That first week you try a new exercise, each set, other maybe than the last couple, should be a
couple reps shy of failure. This lets you create momentum with your training. As opposed to if
you go to failure on everything week 1, you’ll have a harder time (or an impossible time)
progressing.
For subsequent weeks, more and more of your sets can be (and should be, in my opinion), close
to, or at failure.
If you undershoot that first week, the way double progressions work, you’ll be using a
challenging weight anyway with time.
Triple Progression:
Triple Progression is exactly the same as a double progression, the only difference is that you
progress using an improvement of rep quality as a metric as well.
For example, if you max out a rep range at 3x12, but there are more than a few reps that are
sloppy, you can progress next week by making more of the reps higher quality. Recording your
reps helps a lot with this.
Q2: When to Swap Movements
I say that we should keep our motions in rotation for as long as possible. It’s very easy to fall
into the trap of constantly swapping exercises, and never make any real progress.
But if we keep our motions in for long enough to outlast noobie neurological adaptations, we
can ensure that any progress that we make comes from actual hypertrophy, and not just
neurological strength adaptations.
When you DO swap a movement, pick a variation that works the same muscles as the one that
you were just doing, so the thread of progression can remain.
It’s important to take note of which variations work the best for us as well, so that you can swap
back to them when the time comes.
Q3. Can I Add More Volume? Is this enough volume to grow?
This is a question that many lifters will have. Maybe you’re accustomed to doing more/less volume – this
is why you’re given a range on Beast Slayer. As a rule of thumb: if you’re adding reps and weight, you’re
doing enough volume to grow. If you’re not making progress, audit yourself FIRST:
1.
2.
3.
4.
5.
Am I eating enough? (have I gained weight the past few months?)
Am I sleeping enough?
Am I drinking enough water?
Am I ensuring that I eat before training?
Am I properly following the progressions outlined (it is SUPER common for this to be the issue.
Thoroughly read the section on double progressions if you’re not familiar)
6. Is my effort in the gym there?
7. Finally, is this variation just stale? (I have made progress with it for 6-8 weeks already)
If you take an honest audit of yourself, and you have zero areas of opportunity with your process, ADD
ONE SET. Not two, not four, ONE SET. DO NOT add volume just because you feel like it. This is a great way
to do entirely too much.
Q4. How do I track weighted calisthenics?
Combine your body weight with the weight that you add to your belt. The reason to track it this way, as
opposed to just the weight added, is simple: your body weight, and thus the total weight you lift, will
fluctuate. There is a HUGE difference between a 160 lb guy doing weighted calisthenics, and a 220 lb guy
doing them, and this has to be accounted for.
Q5. What kind of form should I strive for?
I go by the rule of use common sense form. I would use a controlled (but not overly slow)
eccentric, and a pause when applicable.
That being said, do not get pedantic - just maintain +/- 10% of your rep quality at all times. Too
much control leads to inferior stimulus typically (especially if you are not very strong yet, and
can’t use a lot of weight). Too little control leads to the muscles not being stimulated well.
In short control the weight but don’t be a tryhard.
Q6. How and When To Deload?
I want you to deload when you feel that you need to. The program is designed in such a way, that the
volume and intensity ebbs and flows automatically, but at some point, you will need an actual deload.
I recommend deloading ONLY the sessions that feel janky, and to reduce the loads by about 10% and do
less sets. It won’t be very often that you need to make every session a deload or have a full deload week,
but if you need to deload multiple sessions, this is fine as well.
Q7. How to Run Linear Periodization?
I’m a big fan of linear progression based on a percentage of your 1 rep max, combined with RPE for your
main exercises. (Bench, Deadlift, Squat, whatever you want to train for strength, along with their
variations)
I generally say, start around 60-70%, and do 3-5 sets, repping each set to about RPE 6-8 on average (no
set until your max out should be to failure). Each week, increase your working weight by 2-4%. When the
weights get to 80% or more, we include top singles once a week to practice heavy singles.
Any movement labeled with LP is meant to be a key performance metric, intentionally increase your
performance on these.
Here is how that generally looks when working up to a single:
Week 1: 4 Sets @ 63%, rep each set to RPE 6
Week 2: 4 Sets @ 66% rep each set to RPE 6-7
Week 3: 4 Sets @ 70% rep each set to RPE 7
Week 4: 4 Sets @ 73% rep each set to RPE 7
Week 5: 4 Sets @ 76% rep each set to RPE 7
Week 6: 1 Top single @ 83%, 3 sets @ 80%, rep to RPE 7 each set
Week 7: 1 Top single @ 85%, 3 sets @ 83%, rep to RPE 7-8 each set
Week 8: 1 Top single @ 88%, 3 sets @ 85%, rep to RPE 7-8 each set
Week 9: 1 Top single @ 90%, 3 sets @ 88%, rep to RPE 7-8 each set
Week 10: Work up to about 90-93%, and then based on feel go either a 5-10 lb pr, or a rep PR @ 100%
based on your goals.
Here is how that generally looks when working up to a heavy set of 5 or so (better option for
bodybuilding)
Week 1: 3 Sets @ 60% rep each set to RPE 6-7, 4th set as many reps as possible
Week 2: 3 Sets @ 63%, rep each set to RPE 7, 4th set as many reps as possible
Week 3: 3 Sets @ 66% rep each set to RPE 7, 4th set as many reps as possible
Week 4: 3 Sets @ 70% rep each set to RPE 7, 4th set as many reps as possible
Week 5: 3 Sets @ 73% rep each set to RPE 7, 4th set as many reps as possible
Week 6: 3 Sets @ 76% rep each set to RPE 7-8, 4th set as many reps as possible
Week 7: AMRAP with 80% (until you have 0-1 reps in the tank), 2-3 sets -15% (match your top set’s
repcount +/-2 reps on these back downs)
Week 8: AMRAP with 83% (until you have 0-1 reps in the tank), 2-3 sets -15% (match your top set’s rep
count +/-2 reps on these back downs)
Week 9: AMRAP with 85% (until you have 0-1 reps in the tank), 2-3 sets -15% (match your top set’s rep
count +/-2 reps on these back downs)
Week 10: AMRAP with 87% (until you have 0-1 reps in the tank), 2-3 sets -15% (match your top set’s rep
count +/-2 reps on these back downs)
This progression model is best for highly loadable movements which we cannot reasonably progress with
on a double or triple progression. I like using this personally for my rows, heavier arm movements, and
more.
Typically for RDL, DB Presses, Rows, split squats, and arm movements, the loading will go as such:
Week 1: 2 sets, first set with 20+ reps to failure, second set around 10-12 reps
Week 2: 3 sets, first set with 15+ reps to failure, second and third set rep to about RPE 7
Week 3: 3 sets, first set with 12 reps to failure, second and third set rep to RPE 7
Week 4: 3 Sets, first set with 10 reps to failure second and third set rep to RPE 7
Week 5: 3 sets, first set with 8 Reps to failure, second and third set rep to RPE 7 (end any tricep
extension HERE unless you trust your elbows to do a heavy set of 5)
Week 6: 3 sets, first set with 5+ reps to failure, second and third set remove 15% weight and do 2x5+
(you can use slightly higher reps on movements where it makes more sense to do so)
As you can see, the overall cycle length is much shorter, and we end on a maximal set of 5 instead of a
single. This is just my personal preference, and what I have found to work best for those types of
movements, especially rows.
In any linear progression model, when you repeat the cycle, aim to do more each week than you did
last time. (That can mean doing more reps, weight, or more total sets with a top set weight - pick what
you feel is most probable for you to be able to do)
PS: Don’t overthink it, just pick one and use your resources if you have questions.
Q8. What is RPE? (Rate of Perceived Exertion)
RPE is a tool that I like using to allow the lifter to autoregulate (pace out) their training based on how
they feel that day.
I like combining it with percentages to ensure we’re getting in adequate skill practice with our big
compound lifts.
RPE SCALE
RPE SCALE Definition
10
Concentric Failure, you physically cannot do another rep after trying
9
could have grinded out another rep.
8
hard, but could have done two more reps
7
fairly challenging, could have done 3 more reps
6
feels like a warm up set, could have done 4 more reps, great for deloads or building
volume at the beginning of a program
5
4
3
2
Waste of time lol.
Q9. What are Ascending Sets?
Ascending Sets refer to working up to a heavy set starting from a lighter weight. If you’re prescribed
ascending sets of 12, you’ll do 12 reps starting with the bar, then 95, 135, 185 etc until you hit your last
set.
I love ascending sets as a light or medium day pump workout, particularly with dumbbells or anything I
can get a big stretch with. I use ascending days so that I’m not just going heavy each day. This is done in
order to promote recovery and fun gym sessions.
Here’s an example of how ascending sets typically go:
Set 1: bar for prescribed reps
Set 2: 95 lbs for prescribed reps
Set 3: 135 for prescribed reps
Set 4: 185 for prescribed reps
Set 5: 225 for prescribed reps
Set 6: 245 for prescribed reps
Set 7: 265 for prescribed reps
As you can see, you get a lot of blood flow via the light volume at the start, and the sets ramp up in
difficulty very quickly as you go on from there. This type of workout is a great way to get more out of less
weight.
Use your common sense with the weight jumps!
Q10. What are Cluster Sets?
Cluster sets are a fun way of getting in mass volume on an exercise in a short amount of time, and I
prefer it for lighter scale movements where a little form breakdown won’t snap you up. Don’t
PURPOSELY use dog shit form, but don’t be johnny biomechanics if it means sacrificing 2-3 reps.
Find a cool song that’s 3-5 minutes long, and do clusters of 3-5 reps with 5-10 seconds rest in between
clusters, and repeat until the song is done.
Q11. WTF is Pump Blast?
Pump blast is just a funny way of saying “do ascending sets with short rest until you get a pump” This is
great for either getting in a quick and effective workout, or as a finisher.