Dan John Easy Strength 40 Day Challenge Questions

Bigger Stronger Leaner
1

I’ve always been a fan of Dan John and his wisdom. I’ve been reading his stuff for 15+ years. But I’ve never actually used or tried his 40 day Easy Strength Program for one reason or another, but will be this next week finally.

But a few things I’ve never understood are the loads and do they increase or stay the same throughout the program?

So for example, I understand everything about the program. It is simple. But he NEVER one time, mentions anywhere on any website, if the weight is supposed to keep going up throughout the program, meaning Progressive Overload? Or does it stay at the beginning 5 rep weight, and only go up on days you feel strong and the weight feels light? Then does it go back to that starting weight? Or does it stay now at that new weight you did that felt easy even when you increased it? And if you’re only doing 2 sets, no warmups, how do you know the weight is going to be easy or hard? Normally, I’d do 2-3 warmup sets pyramiding the weight up for big compound heavy lifts. To get a feel for how I’m feeling that day. But Dan never mentions or tells you to do warmup sets. Just a generic warmup. Goblet squats, KB swings and some other floor/tumbling stuff. So how would you even know if the weight is hard or easy that day, unless you did warmup sets?! You only do 2 sets. So if I come in on day 4, the 2x5 that is after the 5/3/2, and I do the first set with the weight I started out with on the program, and it feels easy. Then I just did 1 set that is super easy. Now, do I do the second set with 10 more pounds and that’s it? And if so, is that my new 2x5 weight I’ll use going forward? Or do I always go back to the 2x5 starting weight?

There’s literally no information on this in any of Dan’s articles and something that has always confused me.

So for example, lets say I start out at the following 1 rm equivalent weights: 200lbs Bench, 225lbs Squat and 275lbs DL. So starting out day 1 at aprox 55% of 1rm, that would be around 110lbs Bench, around 125lbs Squat and around 150lbs DL. So week 1, I go in and do my 2x5 for those, and it feels easy. So day 2, I go in and do 2x5 with everything 10lbs heavier. Now it feels a bit harder, but not hard. I could do 7-9 reps easy. Then day 3 I do the 5/3/2, and I’m adding weight each set. By the time I get to the 2 reps, it’s getting kind of heavy. Not 2rm heavy, but heavy. So my question is, now that I’m going back to the 2x5 for the next 3 days, am I using my original 2x5 weights of 110 bench, 125 squat and 150 DL, or do I use my weights I ended up with on the second day of 2x5? Or do I recalculate everything and use my new 2rm equivalent from day 3, to find my new 5rm max equivalent or what? It never says what to do?! Just to keep the weights easy and when it is easy, throw on some more weight. But that’s HIGHLY confusing, vague and never tells me what to actually do?! Like, what is the point of this program? To progressively overload? Trying to use somewhat easy weight, but each workout, or most workouts, nudging the weight up each time? And by the end, I’m doing 135lbs bench no problem, 155lbs squat no problem and 175lbs DL no problem? Or do you stay at the same weight everyday? Meaning, you start out with your 55% 1rm max, and do that, and on the second set, make the weight harder? Or do you just jump right in on set 1, and use a weight that’s slightly heavier then the day before? What do you do?! He never says explicitly.

If you do this program, is the goal to progressively increase the load each workout (or most workouts), but only if the weight feels easy? So the weights would go up continually, but days where it feels heavy or you’re not feeling it, just stay at the weight you started with? Or do you start with the weight you ended with for the last workout? So using our example from above. Lets say day 2, do I go in and do 120 bench, 135 squat and 160 DL on the first set? Or do I do 1 set with the starting 55% 1rm max, and then add weight to the second set if the first felt light? And do I keep using my last easy 2x5 set weight to determine my next 2x5 workout weight? Or do you always go back to the first 55% 1rm max weight?

If anyone knows for sure, I’d really appreciate the help, so I can start this coming week. So confusing and vague. Thanks

1 Like
2

Except in his Easy Strength Omnibook, and Easy Stength for Fatloss, and every episode of his podcast, haha.

The weight is supposed to be easy. You go by feel. When you feel strong, go heavy. When you don’t, go even easier.

1 Like
3

Once again, I’ve already read that. And I don’t have access to his book and don’t listen to podcasts. I read articles usually. And nowhere does he say if this is a progressive overload program or not. Your answer is exactly what what I have already read. And it does not help answer my question and seems rude with the laughing haha at the end. How is that going to help me learn anything? I came here for help, not to get into some rude internet pissing contest.

I understand that you go by feel. That’s not what I’m asking.

My question is: Do you progressively overload most of the days? Is that the goal? To most or some days, lift more weight? Are you trying to get the weight to go up MOST workouts? Some days, it will stay the same, but most or more often than not, the weight goes up, because the weight feels easy? And if you go in that day and it feels hard, do you back off and drop down in weight? Or do you just stay at the same weight you did the last workout? Or do you stay at the weight you started the whole program off with, or what? It’s never explicitly stated in all the articles I’ve read.

Or do you stick with the starting 2x5 weight for the entire 40 day workout? And only go up in weight on days you feel good? But then the next time you are on a 2x5 day, start with the starting 55% of your 1rm max weight?

And with no warmup sets, do you start each day with the starting 2x5 weight? Or do you start each subsequent workout with the weight you used on the last 2x5 day? And finally, do you increase the weight from set 1, to set 2? Or do you stay at the same weight for both sets?

Thanks

4

Its an ebook. You absolutely have access.

This is what I just answered: you go by feel. If you feel strong, you lift more. If you don’t, you go easy. You do not determine how much you lift BEFORE the workout.

1 Like
5

The overall intent is to progress. If you feel good you add weight always. BUT if you don’t then you keep it light and snappy and save your progression for another day. It is a little more intuitive than some programs.

2 Likes
6

So one could use an example as follows? Day 1: 2x5 for 100lbs on Bench. Felt easy. Day 2: 2x5 for 110lbs on Bench. Felt easy. Day 3: 5 reps 110, 3 reps 130, 2 reps 140. Felt a bit harder, but not too hard Day 4: 2x5 for 110lbs on Bench. Wasn’t feeling strong today, but 110 didn’t feel heavy. Day 5: 2x5 for 120lbs on bench. Felt good today. Day 6: 2x5 for 120lbs on bench. Felt tired or weak today, stuck with 120… Etc etc? Something along those lines? Is that how it works? Always trying to progressively overload. But not forcing it?

And is the first set the “gauge” of the day? Or do you do 1-2 warmup sets before the 2x5 working sets to determine HOW you’re feeling that day? I don’t understand, nor does it say if the second set of the 2x5 sets is the set to try and add weight? Or if you find out if you need more weight or to stay by doing 1-2 warmup sets first? I would think you would HAVE to do 1-2 warmup sets to “see” where you’re at? Otherwise how could you know? The guy above says “you do not determine how much you lift before the workout.” But you need some gauge to “KNOW” what to do. To see if you feel good, medium or not good on that day. And to know if you are going lift the same weight or more weight.

7

I would use my arm ups to feel out how I am on that day. If my first set of 5 did not go as expected I would adjust from there.

8

No.

You go by feel. You don’t try to overload; thats not “easy” strength.

The program makes you stronger. You don’t make the program stronger.

And I did no warm up sets on the program. Dan doesn’t tend to either. Some mobility work and hanging perhaps, but thats it.

9

I always wound up adding weight to my movements when I did this program. It wasn’t linear, some lifts would go up quicker than others. I mostly ran this in the AM and some days I felt like trash and dropped the weight back a bit. I did the same weight a lot of times, or moved it up frequently than back when I needed to.

If you can’t go by feel maybe it’s not a great fit.

3 Likes
10

I used the 5-3-2 days as a test to see if adding weight felt doable. Maybe the next 2x5 day I’d bump up the weight to what I did on that triple.

The six singles day is the other nice day to test your strength. The way I did it, I’d add a little bit of weight each week after one of these “test” days, but not always. Even so, I saw notable gains from day 1 to day 40 and it was remarkably easy.

1 Like