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Explore The Berserk Method (2023) - Everything You Need To Coach Yourself For Strength and Hypertrophy with 209,261 views, 10,429 likes, and 597 comments. Experience the impact of this video content that has captured audience attention.

MY PATREON ————————- https://www.patreon.com/baldomniman (all perks, exclusive videos, and early access to programs in the $5 tier) SHOP BELLS OF STEEL & RASKOL APPAREL ——————————— https://www.bellsofsteel.us/#a_aid=OMNI https://raskolapparel.com (Code: OMNI for 10% off) —— https://docs.google.com/spreadsheets/d/1vQXytPKpE8KD1ke1F12iHq38NfwlPQLycw1j5ILCwDc/edit (general strength program) https://docs.google.com/spreadsheets/d/1ycoWL810F4lCqcO0AW0wYJgEw_e3GPFtM7GQGbVfevE/edit (hypertrophy program) ——- TIMESTAMPS 0:00-2:23 Intro + My core values and why I do these self coaching videos for free 2:23-3:29 How I want you to use this video + table of contents 3:29-5:47 What IS The Berserk Method? How has it evolved? 5:47-7:43 The Berserk Method Staple Lifts that I put in every program and why 7:43-10:14 How to Set Goals and the Major Types of Goals (goal setting is important) 10:14-11:53 An Expanded look into the Needs vs Wants Analysis (the most important skill) 11:53-13:15 Creating and OPTIMIZING Outside of The Gym Variables to support training 13:15-14:25 Easy habits to create a calorie surplus (it’s not just eAt MoRe for everyone) and 14:25-17:02 The Honest Truth about increasing your appetite + how to pace a bulk 17:02-21:31 How to Nail all non training variables 21:31-24:47 Real Talk about Daily Activity and “Overtraining” + self audit checklist 24:47-26:22 A Deep Dive Into Leverages for hypertrophy and strength 26:22-29:39 Best Practices For Short and Long Limbed Guys on Compound Lifts 29:39-31:49 Muscle Development vs Performance for Strength 31:49-36:41 5 Lifts that Develop Good Movement Patterns for Strength 36:41-38:48 How to stimulate muscle when your leverages are BAD 38:48-39:43 Barbells vs Non Barbell 39:43-45:00 Deep Dive into isolation work for long limbed lifters 45:00-48:00 Deep Dive into isolation for short limbed lifters 48:00-49:45 The Basics Progressive Overload for Every Training Goal 49:45-52:28 Double Progression and Dynamic DP Broken Down Barney Style 52:28-54:45 Why RPE is useful and how to learn it (it’s not f**king hard bro) 54:45-1:00:24 How I like to structure strength training (the basics) 1:00:24-1:07:36 Exact Example of how to program for strength (week by week) 1:07:36-1:10:26 Example #2 using More RPE (great for powerlifting) 1:10:26-1:11:19 When to use each type of progression 1:11:19-1:14:04 How To Create Effective Hypertrophy Stimulus 1:14:04-1:16:32 The Rep Quality To Performance Ratio 1:16:32-1:19:30 The Honest Truth About Stimulus To Fatigue Ratio 1:19:30-1:21:11 Carryover for Hypertrophy The Final Answer 1:21:11-1:22:13 Advanced Hypertrophy Strategies 1:22:13-1:23:32 The Role of Self Limiting Variations in Hypertrophy (4 Main Variations) 1:23:32-1:26:13 Programming Compound Lifts for Hypertrophy when you’re strong af 1:26:13-1:27:08 Real Talk on isolation lifts for Hypertrophy 1:27:08-1:30:11 Pre-exhaustion and Pre-activation for hypertrophy and Stubborn muscles 1:30:11-1:31:53 Esoteric Failure Training Strategy for Advanced Bodybuilding 1:31:53-1:33:19 Cheat Sheet for how to build stubborn muscles 1:33:19-1:35:00 Cluster Sets For Hypertrophy 1:35:00-1:37:44 When (and how) to do muscle specialization + hot takes 1:37:44-1:39:42 How to Create Momentum in Strength Training (3 Habits) 1:39:42-1:40:24 Asynchronous Training Splits for Enhanced Recovery 1:40:24-1:42:39 1.5x Frequency For Lifters that have low recovery capacity 1:42:39-1:43:30 Cluster Sets for Strength Training 1:43:30-1:45:18 Real Talk on Building Weak lifts for hypertrophy or strength training 1:45:18-1:48:04 The Truth about the Relationship between size and strength 1:48:04-1:51:13 Elbow, Knee, and Hip Health Protocol to expand your exercise selection 1:51:13-1:52:22 The Truth about “optimal” volume and what you need to think about 1:52:22-1:55:19 The Complete Guide to Selecting Exercises 1:55:19-1:58:30 When and how to switch exercises 1:58:30-2:01:41 Berserk Back Training Philosophy 2:01:41-2:05:37 Berserk Floater Isolation Exercises Are Vital 2:05:37-2:07:51 Berserk Arm Training Template for all experience levels 2:07:51-2:11:33 Berserk Conditioning 2:11:33-2:14:38 Ring Training for Strength or Hypertrophy Training 2:14:38-2:21:14 My Personal Program + Free Programs 2:21:14-2:22:44 Self Coaching Audit Checklist 2:22:44-2:24:56 What to do when progress stops (break plateaus) 2:24:56-2:31:49 Common Lifter Mistakes And How To Fix Them 2:31:49-2:42:04 Image Training, Music, Atmosphere and Community 2:42:04-2:43:35 Final Thoughts ——— Disclaimer: Bald Omni-Man is not a medical professional or a doctor. Always consult a medical professional before starting any exercise program. Use of this information is strictly at your own risk. Bald Omni-Man will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video, including, but not limited to economic loss, injury, illness, or death.

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