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Jason Blaha's Q&A and Training Log


He lost his novice potential already.  He will have to treat his lower body lifts like an advanced lifter now.  You can't train for 5+ years and neglect half of your body and then expect your systematic response to be that of a novice or early intermediate lifter.  Basically he fucked up with his laziness.
— Jason D. Blaha, Strength Coach

Steven H
September 19th '20 3:45am

About mechanical tension vs volume... wouldn't you say that since you've had dedicated periods of biasing both doesn't that mean you already have the answer to that already. What has been the primary driver for the last 2 years?

No human is fast twitch dominant. That isn't a trait found in our species. Jason Blaha's Strength and Fitness Edited: September 19th '20 @ 4:11am
September 19th '20 @ 4:11am
@Jason Blaha's Strength and Fitness Well okay for a chimp even Thor is a weak pussy, but comparing humans to other humans, you can find that the best athletes might have a bias of type 2X (explosiveness) type 2 (strength) and type 1 (endurance) depending on the sport. Like, I'd be willing to bet the best ultra marathon runners get more of their energy from the mitochondria than anything else, and that means their muscle building potential would... suck. Steven H September 19th '20 @ 4:15am
@Jason Blaha's Strength and Fitness This is from last year https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0207975 "Human skeletal muscle fibers exist across a continuum of slow → fast-twitch. The amount of each fiber type (FT) influences muscle performance but remains largely unexplored in elite athletes, particularly from strength/power sports. To address this nescience, vastus lateralis (VL) biopsies were performed on World/Olympic (female, n = 6, “WCF”) and National-caliber (female, n = 9, “NCF”; and male, n = 6, “NCM”) American weightlifters. Participant accolades included 3 Olympic Games, 19 World Championships, 25 National records, and >170 National/International medals. Samples were analyzed for myosin heavy chain (MHC) content via SDS-PAGE using two distinct techniques: single fiber (SF) distribution (%) and homogenate (HG) composition. The main finding was that these athletes displayed the highest pure MHC IIa concentrations ever reported in healthy VL (23±9% I, 5±3% I/IIa, 67±13% IIa, and 6±10% IIa/IIx), with WCF expressing a notable 71±17% (NCF = 67±8%, NCM = 63±16%). No pure MHC IIx were found with SF. Secondary analysis revealed the heavyweights accounted for 91% of the MHC IIa/IIx fibers, which caused a correlation between this FT and body mass. Additionally, when compared to SF, HG overestimated MHC I (23±9 vs. 31±9%) and IIx (0±0 vs. 3±6%) by misclassifying I/IIa fibers as I and IIa/IIx fibers as IIx, highlighting the limitation of HG as a measure of isoform distribution. These results collectively suggest that athlete caliber (World vs. National) and/or years competing in the sport determine FT% more than sex, particularly for MHC IIa. The extreme fast-twitch myofiber abundance likely explains how elite weightlifters generate high forces in rapid time-frames." Steven H September 19th '20 @ 4:19am
I'm not willing to change my training volume recommendations based on hypothetical differences in muscle fiber ratios. Yes genetics impact training volume needs but again this topic is VERY VERY nuanced to the point where a typing debate about it in the comments is a waste of everyone's time and going to lead to missunderstanding and missquotes. Jason Blaha's Strength and Fitness September 19th '20 @ 8:34am
@Jason Blaha's Strength and Fitness Oh totally it isn't something that has a means to test. No one can measure anyone's ratios unless they have special tools that no one has. The takeaway isn't to use the theory for making guidelines, just that it should come as no surprise why certain individuals respond better to intensity or volume. Steven H September 19th '20 @ 12:56pm
_ Ghst
Edited: September 19th '20 3:33am
September 19th '20 2:09am

Eric Bugenhagen would not approve this😂

I'm saying that is someone who holds a favorable of the Bugz. So literally no one should give a f$%k if he disagrees with the best coaches in the world. If anything it makes him look bad. Jason Blaha's Strength and Fitness September 19th '20 @ 3:13am
@Jason Blaha's Strength and Fitness maybe is not optimal,but it works for him _ Ghst September 19th '20 @ 3:33am
How many national or world records has he knocked down doing it? Not sure it works for him. D1 athlete so he is a genetic freak by default. He should be hitting top 10 in his class in powerlifting easily as it is a low skill brute strength sport. Jason Blaha's Strength and Fitness September 19th '20 @ 3:37am
@Jason Blaha's Strength and Fitness you're right coach..but listening to a hard rock song may keep you more aggresive or not getting bored during the workout..idk _ Ghst September 19th '20 @ 5:15am
@Jason Blaha's Strength and Fitness I don't think he cares tbh. He's more so living a lifestyle, not just lifting, and he'll talk about his gym practice as more of a way of being. Patrick DeCarlo September 19th '20 @ 11:29am
Ruisleipae01
September 19th '20 1:39am

Hi jason, my squat always shifts to the left at the bottom of the squat. This has recently caused some hippain. Can this be a left to right imbalance due to me practicing boxing? And could you give me some tips to how i try to fix it. /Best Wishes!

Wide stance box squats. Jason Blaha's Strength and Fitness September 19th '20 @ 1:54am
steve sutton
September 18th '20 4:19pm

Uhh speaking of lower days is it bad that rows seem to hit my Hams better than anything else? Or perhaps my hams are just under trained?

Definitely the latter, I had the same issue until I started doing good mornings and hamstring curls Strength Hacks Coaching September 18th '20 @ 8:53pm
Absurdly weak hamstrings. Fix it. Jason Blaha's Strength and Fitness September 19th '20 @ 1:54am
@Jason Blaha's Strength and Fitness thank you jason steve sutton September 19th '20 @ 10:29pm
MA and Lifting
September 18th '20 2:33pm

Is imbalances from rep work on the deadlift a concern with mixed grip?

No. All the muscles involved there are only used isometrically. I am going to be doing more than enough chin up and rowing volume to offset any minor imbalance that might occur. Also if it does create an imbalance that imbalance would be sports specific and help reduce injury when pulling a max in comp with that same grip. Perspective. Jason Blaha's Strength and Fitness September 19th '20 @ 1:56am
@Jason Blaha's Strength and Fitness so if your sport doesn't have a sports specific reason for that imbalance is mixed grip for reps still recommended? MA and Lifting September 19th '20 @ 9:50am
imc
September 18th '20 1:10pm

In a video a few months back you talked about considerations for a novice program 3.0. You mentioned you’d likely make it a 4 day upper lower and program box squats and sumo deadlifts instead of traditional back squats and conventional deadlifts. Would you still program it this way?

Yes. Jason Blaha's Strength and Fitness September 18th '20 @ 1:13pm
Jason Blaha's Strength and Fitness thank you imc September 18th '20 @ 1:14pm
Calum Lennon Lynch
Edited: September 18th '20 1:08pm
September 18th '20 1:08pm

When are you going to max out on the traditional bench squat and deadlift next Jason?

I don't ever make plans to do that. If I do I usually decide to do it like an hour or less before I try. Jason Blaha's Strength and Fitness September 18th '20 @ 1:13pm
Javier Vilches
September 18th '20 12:56pm

Quads looking massive coach, I’m really looking to get a sled, where did you get yours?

Amazon. Jason Blaha's Strength and Fitness September 18th '20 @ 1:05pm
Jason Blaha's Strength and Fitness hey coach can you do a sled dragging form video? I am not sure if I do it correctly. I get a lot of knee pain after muh sled drags...😿 dwight shrute fitness September 18th '20 @ 1:28pm
No Jason Blaha's Strength and Fitness September 18th '20 @ 1:37pm
dwight shrute fitness
September 18th '20 12:55pm

Hi coach - how big are your arms now i would guess at least 16.5?

Jason Blaha's Strength and Fitness i bet they get huuuge when you do a carbohydrate refeeds coach! dwight shrute fitness September 18th '20 @ 2:35pm
@Jason Blaha's Strength and Fitness Please Coach, I would love to prove these trolls wrong once more. Measure your arms on camera to obliterate these fools. You have already proven them wrong about your height, why not your arms? Fools still think you have 16 inchers. And 2 inch gain on arms is a huge increase coach, while being lighter. Props to you! Moe N Edited: September 18th '20 @ 3:16pm
September 18th '20 @ 3:14pm
I’m not lighter than when they were 16”. I’m heavier with less fat. Also it is impossible to prove trolls wrong. Every time you do so you are just attacked for being insecure etc. Ignoring them is the best option. Their life losing all meaning if you give them no validation. Jason Blaha's Strength and Fitness Edited: September 18th '20 @ 3:56pm
September 18th '20 @ 3:17pm
@Moe N He did a vid a while back showing 17 West Coast Natural Strength September 18th '20 @ 7:26pm
@West I'm easily holding 15 lbs more muscle than then. Jason Blaha's Strength and Fitness September 19th '20 @ 1:57am
Mito Chondriac
September 18th '20 12:48pm

Maybe it's just my OCD but doesn't the belt sticking out get in the way?

Yes but there isn't much to be done about it. Jason Blaha's Strength and Fitness September 18th '20 @ 1:05pm
I hold the end of my belt down with rubber bands Clayton Bigsby September 18th '20 @ 3:38pm
Clayton you are going to need a stupidly strong rubber band and how are you going to wrap it once the belt is on tight? Jason Blaha's Strength and Fitness September 19th '20 @ 3:43am
Alex Mondragon
September 18th '20 9:18am

Goodmorning coach! Lets say we reach our absolute lifetime maxes for all lifts. What does the next phase of training look like after that?

How do you know that? Ted Lind September 18th '20 @ 9:36am
You work on increasing them again and again. Jason Blaha's Strength and Fitness September 18th '20 @ 10:20am
popcornto :
September 18th '20 8:53am

Hey Jason, how long do you usually rest before a max for the Lower Body? Usually I'm resting like 10 minutes between the last warmup and the actual max which makes a max lift take like 45 minutes.

Can I reduce it to like 5 and just rest 1-2 minutes on all Warmups? popcornto : September 18th '20 @ 8:54am
No idea. I don't time it. Jason Blaha's Strength and Fitness September 18th '20 @ 10:20am
lil gag
September 18th '20 6:33am

Are you looking for females again coach or staying single to focus on lifting baby?

We don't discuss my personal life at all. Ask me about deadlifts instead. Jason Blaha's Strength and Fitness September 18th '20 @ 6:37am
Yes the deadlift is the greatest lift of all time... might be piss poor as a hypertrophy tool but as a lift its the GOAT! Jason Blaha's Strength and Fitness September 18th '20 @ 9:49am
@Jason Blaha's Strength and Fitness If it's no good for hypertrophy then what makes it superior to every other exercise ? Ham&CheeseMOFO September 18th '20 @ 10:07am
Because it is an amazing test of brutal strength and probably the most enjoyable lift ever. I thought I have been pretty clear on that. Also you said no good, I did not use that phrase. It can stimulate hypertrophy. Its just piss poor at it relative to a lot of other lifts due to fatigue etc. Jason Blaha's Strength and Fitness Edited: September 18th '20 @ 10:21am
September 18th '20 @ 10:21am
You will notice I have an strong dislike of being paraphrased. If I say something is stupid as f$%k and you claim I said it is f$%king stupid it annoys me. You misquoted me. lol Jason Blaha's Strength and Fitness September 18th '20 @ 10:26am
@Jason Blaha's Strength and Fitness . To say it's "probably the most enjoyable lift ever" is subjective tho and I fail to see how it being "an amazing test of brutal strength" equates to it being the best exercise of all time . Surely that just makes it the best test of strength ever and not the best exercise ever ? So it's a piss poor hypertrophy tool and its only real merit (other than you thinking it feels good) is that it's an amazing test of brutal strength and that makes it the best exercise ever ? I'll pass on that one thanks coach lol Ham&CheeseMOFO September 18th '20 @ 11:07am
Because it is the best test of brute strength. You asked for my opinion and the reasoning behind it. On I have only done the deadlift like twice this year btw. I do it when I want to set a PR on the deadlift. Jason Blaha's Strength and Fitness Edited: September 18th '20 @ 11:11am
September 18th '20 @ 11:10am
David Keller
September 18th '20 6:31am

How far in advance do we set up the number for a max lift , thanks

I like to load the weight for a next max attempt at least 60 seconds before the attempt personally. Jason Blaha's Strength and Fitness September 18th '20 @ 6:38am
I do it right after the last warmup then I rest like 5 minutes and max. popcornto : September 18th '20 @ 8:52am
Faizaan Farookee
September 18th '20 5:13am

Hi coach what is the set and rep scheme you use for high pulls?

The full details of every workout are written below the video. Jason Blaha's Strength and Fitness September 18th '20 @ 5:26am
zDoMinaTe
September 18th '20 3:46am

Hi coach. Do you listen to music when you train?

I always have music at my desk so if I drop back to it between sets or exercises I have it there. However during actual sets no, never. Jason Blaha's Strength and Fitness September 18th '20 @ 4:12am
Uncle Ruckus
September 18th '20 2:46am

Jason, no BS or trolling but I think you have a good relaxing voice. You would even be a EXCELLENT narrator. You could be the white Morgan Freeman.... seriously tho I fall asleep to some of your vids.

So basically you are saying a white dude could be a better Morgan Freeman than Morgan Freeman? I pray for a cure for your revitalago every night btw. Jason Blaha's Strength and Fitness September 18th '20 @ 2:49am
Jason Blaha's Strength and Fitness try applying to some small freelancing jobs Jason, who knows where this can go haha, i agree with uncle ruckus, your voice is soothing, coochie von Blahino Adem Crnalic SAM15 Hermods Gymnasium Malmö September 18th '20 @ 2:50am
I've said it before, Jason's the Bob Ross of weightlifting ! Lifting with Grandpa Charlie September 18th '20 @ 3:05am
Adem I don't have time for side jobs. At some point I'm going to have to make time to write an ebook between training and clients. The upside I'm already working on Feb 2021 informative videos so I can probably chill on making those soon to focus on growing the coaching business as needed. Jason Blaha's Strength and Fitness September 18th '20 @ 3:15am
He did ASMR gaming. Living Dead Fitness September 18th '20 @ 12:41pm
Jonboy
September 17th '20 10:09pm

Full range of motion is allways best coach as you say but our own bodys full range of motion our own bodys have our own movement patterns so you are doing whats best for you great work coach

True but full ROM is not always best and it is a very arbitrary term when dealing with multijoint movements. The full ROM of a joint on many lifts would actually injure MOST people under heavy load. Jason Blaha's Strength and Fitness September 18th '20 @ 3:42am
So true coach. Expertly explained as allways thankyou.💪👍 Jonboy September 18th '20 @ 3:46am
Yama Gucci
September 17th '20 8:04pm

Jason, we want to see your GPP. Could you film it?

No. I used to film it. No time for all that these days. Sled drags and loaded carries aren't remotely complex. Use your imagination. Jason Blaha's Strength and Fitness September 18th '20 @ 3:33am
blitz krieg
September 17th '20 7:39pm

Hey bro if your ss bar is elitefts you unscrew the handles for the JM press will light up you tri's seriously give it a try💪

Its Titan which reviewers have said is a literal clone of the specs on the EliteFTS at half the price. Yes the handles screw out. I may not be doing much JM press though in the future. Pressing work is going to be high every week and band pressdowns. Jason Blaha's Strength and Fitness September 18th '20 @ 2:16am
@Jason Blaha's Strength and Fitness a Titan clone....no way...lol....right on 👊 blitz krieg September 18th '20 @ 4:48am
Hunter Hedwall
Edited: September 17th '20 6:49pm
September 17th '20 6:49pm

Lookin' like you have several clients that make a minimum of 100K per year, coath.

Actually by the definition of the word several, that is not true. Replace with the word many and it would be grammatically correct. Jason Blaha's Strength and Fitness September 18th '20 @ 3:34am
@Jason Blaha's Strength and Fitness Honestly was just trying to be a smart ass and try my best to create a ridiculous comment. I just remember you mentioning that in a video a week or so ago and thought that was cool. Keep up the good videos! Hunter Hedwall September 18th '20 @ 4:51pm
Ted Lind
September 17th '20 3:55pm

Do you still consider the standing Overhead press to be a valuable exercise?

Vague question is vague. Most exercise are valuable. Be specific. Jason Blaha's Strength and Fitness September 17th '20 @ 4:01pm
I’m going off complete guesswork of watching Jason’s videos for a couple years so I may be wrong but I think for most normal people it’s a great exercise and Jason would agree. I think his goals are different from most of ours as he seems pretty laser focused on his sport but for normal folks who are more aesthetic/ hypertrophy focused with a different injury profile, I think it’s an invaluable tool given the upper back, core, delt, chest, tricep and serratus work. Jonathan Jones Edited: September 17th '20 @ 4:51pm
September 17th '20 @ 4:47pm
jason blaha used to be promote the standing press heavily and not even bench for a year Dank Guy September 17th '20 @ 5:35pm
Paul Allen
September 17th '20 3:53pm

I noticed that you changed your belt during this work out. Do you find that one of the belts is good for certain lifts while the other belt is better for others?

Yes, my 13mm Inzer gets in the way on some lifts. Its too bulky and the tongue sticks out and can't really be tucked. Jason Blaha's Strength and Fitness September 17th '20 @ 4:02pm
Troy McGann
September 17th '20 3:44pm

I couldn’t see the bicep tho

i CuLdN't Se3 t3h BiCepS doH!!!1111ONE Jason Blaha's Strength and Fitness September 17th '20 @ 4:00pm
Stevie Hatton
September 17th '20 3:24pm

Im 42 and have been lifting for 4 years now. Still getting stronger and in the best shape of my life.

Only 4 years deep? You have tons of progress left to make. Keep going. :D Jason Blaha's Strength and Fitness September 17th '20 @ 3:31pm