BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley Have big training goals and don't know the next move? Reach out to me for a consultation! ✅ DM me on Insta: @Bromarama ✅ or email: bromley@empire-barbell.com ⭐Full Workouts Uploaded DAILY on Patreon⭐ www.patreon.com/alexanderbromley
@heveyweightheveyweight5399
2 жыл бұрын
I bought your books alex you deserve the bread its only 9 bucks on kindel . If somone can afford a 9 dollar book they got problems
@brettwilliams7735
Жыл бұрын
This was the best comprehensive video on designing a program I have ever seen, thank you so much! This is going to help me out immensely, I've always just ran myself into the ground until I burnt out and quit. Losing pretty much all improvements after my multiple year brakes in between then trying to get started again from ground zero. Thank you, you're fucking awesome man!
@brettwilliams7735
Жыл бұрын
Never knew he had an online book. That's very affordable I'll be looking that up this weekend! He does deserve the bread
@wezedwards234
4 жыл бұрын
This channel is pure gold. There's more to digest from this single video than in the accumulated content of most strength channels!
@sambsialia
4 жыл бұрын
My mind is intermediate, but my body says beginner.🖖
@pats9435
4 жыл бұрын
Same
@deadapostle
4 жыл бұрын
@@pats9435 Two weeks ago, my body wasn't even beginner. Now I'm past the "just starting out" phase into the 'beginner' phase. Feels good.
@Horus-Lupercal
4 жыл бұрын
Eat more.
@Skweepz
3 жыл бұрын
Eat more and train harder
@jackhughman9450
3 жыл бұрын
@@deadapostle i hear ya, just getting to the starting blocks is a phase in itself
@Noah-pc6wq
4 жыл бұрын
Awesome video. I love the word "volumizing"". Building up muscle, work capacity and a general base is definitely going to be my priority when gyms reopen.
@genova8148
4 жыл бұрын
Just discovered this channel and I wish I had done it earlier. Great job on explaining in such understandable manner.
@IvanDjuric300
4 жыл бұрын
Thank u for this man. Ive found ur channel not long ago. Love it. So much information. Love the fact there is no fancy editing, no thrills, just pure raw knowledge. Cheers.
@ADEmerson1989
4 жыл бұрын
I like this video a lot. Most programs are prescribing the same thing, it's just how it is conveyed to you and how you can understand it. I believe an experienced lifter almost exclusively auto-regulates and doesn't need "set" program.
@richardtarantino2601
4 жыл бұрын
This is excellent. The clearest explanation I've heard.
@fihaak7470
4 жыл бұрын
Your channel is so underrated! You got great content here. A lot of it about how to structure a group of workouts, I was wondering if you could cover what you recommend/do in one workout e.g. exercise selection, time in the gym, so forth. Keep putting out the content!
@tristan_smith9727
3 жыл бұрын
I've definitely been making the mistake of going maximum intensity every workout, thank you for sharing this knowledge man
@fuckmyego
4 жыл бұрын
You've been busy, man.
@nikhilpatel6353
2 жыл бұрын
Just stumbled on the channel a couple weeks ago when saw video for the Greg Knuckols bench program break down. Started lift about 5 years ago (in my mid 40s) without any idea but, constantly trying to find the next quick thing to help me progress. Watched umpteen videos and read so many articles. Only recently have tried to come to a mind set that I need to just work on understanding progression for me is going to take years. This video is going to really help towards that. Set myself on a program for the base lifts and just steadily work on them and just keep working on the extras along the way. Like the idea of the Linear for Bench/Squat and wave approach for deadlift.
@lancemorlen8964
4 жыл бұрын
The best video on programming I’ve ever seen!
@boooosh2007
4 жыл бұрын
Thank you, this is great! I have twenty plus years of experience and studying and training. This overview is such a great "big picture" to keep in mind. My first video of yours. I've subscribed with enthusiasm!
@dwaynecunningham2164
16 күн бұрын
Dude! THIS WAS AWESOME
@heveyweightheveyweight5399
2 жыл бұрын
i been watching this channel religiously and i was dreaming about the book base strength i bought it an i cant put it down but now im litteraly having damn nights of waking up and tossing an turning an thinking about base strength Gah damn you alex damn you
@anirudhvyas6069
2 жыл бұрын
I have never seen any of strength people talk about Push Pull Legs type of split where you could potentially do something like this: - Push day: OHP, BP, Dips and an optional Pushups as accessory (volume and intensity may vary depending on lifts) - Pull day: Deadlifts, Pull-Ups, Power Cleans/ Rows and Bicep Curl as accessory perhaps (only for me personally As I like bigger biceps ;) ). - Legs day: Front Squats or Back Squats (I prefer Front Squats because I dont have a rack at home and I need to power clean to Front Squat but Back Squats are better I know), Bulgarian split squat as accessory work Rest day and then repeat above. Starting Strength has too low of volume for me, 5/3/1 Also has lower volume however their core lifts I agree with and can be Squats, Presses, Deadlifts and Pull ups and some accessory work. Can you talk about this ? Is this routine a body building type of routine only? %ages are too many variables to keep track off, I have also explored Juggernaut their system has a deload week which I have played in the past, I know you compared these known routines but never mentioned PPL split can you talk about it ? why is this not a strength program? or can it be? I am confused - I am newbie and looking for some advice.
@ThePayneFactor
4 жыл бұрын
Question: If you're squatting and benching twice per week, following with the examples given toward the end of the video, what do you do for the second workout that week? During the explanation of frequency, you state that high/low and volume/intensity are used for 2x week. So if we're following our main workout with the examples given, what is done on the second day?
@deedd1440
2 жыл бұрын
On step loading you show different rep ranges. Work from example 3x8 up to 5x8 Then 3x6 up to 5x6 etc. Instead of changing reps can I do the same with 5 reps? Example 3x5 at 65% and work up to 5x5 and increasing weight in that way?
@spiritual_hypertrophy
2 жыл бұрын
I keep coming back to this video and every time i learn more :)
@Mfitzy
3 жыл бұрын
Amazing video man. Just came across your channel and I’ve been binge watching like crazy. So much awesome information and described in such a clear and concise fashion.
@tomturbuckle0076
Жыл бұрын
Love this easy to understand overview.
@pats9435
4 жыл бұрын
So helpful thank you so much man
@Fitins400
3 жыл бұрын
The bromleys and the brimleys have my respect
@AnX0256
19 күн бұрын
Quick off topic question: How would you go about determining a 1RM during a Max Effort program for a fighter that's never maxed out before?
@dk-lifter3782
4 жыл бұрын
Great content. So much to go trough with all that quality content. Thanks
@shawndejohn63
3 жыл бұрын
This explains why I’am not progressing on Wendler 5/3/1 percentages are too high.
@roj499
2 жыл бұрын
This is exactly the video I needed, thank you!
@mariogreco6843
4 жыл бұрын
Of the 3 progressions which would be good for an older lifter I’m thinking the step loading would be good, any experience with older lifters?
@benfontenot9896
4 жыл бұрын
I don't have any experience with older lifters, but I would assume its near the same. Just pay attention to your body. The only thing I can maybe see as different is possibly the frequency. You may have to lift a little less frequently. The key is to listen to your body.
@rizvabahrum3779
2 жыл бұрын
Maan, at least once in my life I hope I can meet you in person or go to your gym and shake your hand to say THANK YOU! Unfortunately It's 12 hours different here from US :(
@kevinsetayesh4987
4 жыл бұрын
This is honestly amazing, thank you
@nicopostigo123
3 жыл бұрын
Great video Alex, thanks!
@nigelthomas8315
4 жыл бұрын
Thanks Alex think I'll be writing my own programs now :)
@timtwing5886
5 ай бұрын
I guess I'm working out wrong because on a volume day 5×5 and a max day 1×5? If I do and oldschool 5×5 workout on my main lifts it's on max effort day and it's essential a day that I back off a little bit on max effort because normally I'll do 3×3 or 8-10×1! On a volume day I'll go for 6-8 sets of 8-12 reps or more.
@AndJusTIceForRob
4 жыл бұрын
Do you have any suggestions for accessories? I really like your programming videos, and I see you mention that they’re necessary to work on weak points. But I cannot find any videos addressing these. Are you going to get to that in a future video, or do you leave it out on purpose so that we don’t overthink it?
@maxdadax
4 жыл бұрын
Thank's a lot for this mine of knowledge!!!
@shanindtheeed
4 жыл бұрын
Very helpful video, thanks.
@dragonchr15
2 жыл бұрын
How long would a typical programming block described here be before you test your PRs?
@itocc5811
4 жыл бұрын
Well, I learned something today. I have always run the twice a week approached with the 5x3 but I ran in to the trouble of overtraining. But, after watching this video I got some ideas on how to work around that issue. Thanks!
@grahamcallaghan5429
3 жыл бұрын
Twice a week 5x3... overtraining? It sounds like you're undertraining if anything.
@itocc5811
3 жыл бұрын
@@grahamcallaghan5429 well not when you are doing deadlift squat and bench at 90-95% of max strength twice a week. Yeah when you have only 2 or 1 year of training it doesn't mean much, but when you are pushing above 400 lbs in your main lift that adds quickly.
@grahamcallaghan5429
3 жыл бұрын
Why are doing 90-95% of a 1RM for 5x3 twice a week????? You're not "overtraining". You just aren't periodizing your training. A true 90-95% of a 1RM will be an absolute grind. You dont build strength by grinding. 5x3 twice a week isn't enough volume, and you shouldn't be using those kinds of percentages all of the time either. You are still "undertraining". It sounds like you are also just following a poor program as well.
@itocc5811
3 жыл бұрын
@@grahamcallaghan5429 you are missing the point here, if by grinding you mean poor form, that's a call of injury. Twice a week is enough for building strength. The name of the game is powerlifting not bodybuilding.
@powrpersonaltraining
4 жыл бұрын
This is so helpful! Thank you.
@charliebaker1427
29 күн бұрын
so would you do the same for the accessory work with the progressions
@peppers1616
4 жыл бұрын
Great content! Thanks a lot!
@ov02002
Жыл бұрын
Is it possible to have a weekly routine that can be done forever lol Im running 531 forever but ideally a weekly PR attempt sounds more exciting tbh
@jaredchalker7914
Жыл бұрын
Oh look another Alexander Wesley Smith banger. Wait .. this is Chad Bromley... fuck. Wait no... ✋️ why u 2 look like twins? Love the programming videos
@nevencuk
Жыл бұрын
Alex, would you say that Linear is more suited to beginner level, Wave loading to intermediate level, and Step loading to advanced level athlete?
@il2286
Жыл бұрын
This might be a stupid question, but by OHP, is it strict, push press or "the press 2.0" ?
@alexnelson5706
2 жыл бұрын
So frequency in this video refers to how often you are lifting, or how often you are doing the compound lifts?
@The3TaeKILLder
2 жыл бұрын
So if we do a linear progression with 2 squats a week, should we do the same training 2 times in this week?
@jimb4366
Жыл бұрын
So dumb question but when he talks about frequency 1-2 times a week he means you should do the specific workout for each main movement 1-2 times a week is okay? Like that’s not too much ? Just worried about injury that’s all , how do we know how hard to push accessory sets / exercises? Should we push them to rpe 8-9 or possibly failure ? Or will that lead to fatigue and injury as well?
@sauniii4pf606
2 жыл бұрын
Question- This is the only thing i’m stuck with in my programming, if i’m squatting or benching multiple times a week in my programming, what should I be doing on the other days if i’m following a program week by week? Am I doing that same rep range and intensity each day I do that certain compound or should I just focus on lighter weight with volume?
@arseneweiss2608
4 жыл бұрын
Thanks for the great content. Should every exercice follow his own progression scheme, or is it better to intensif every thing together and deload for all the movements the same week ?
@Hozzilla75kg
4 жыл бұрын
How about running this into a peak? Suggestions?
@jjwwoojjoo
4 жыл бұрын
Excellent 💪
@kawardt6784
Жыл бұрын
Progression part is a bit confusing for me
@ivanfoofoo
3 жыл бұрын
I still don't get the difference between H/M/L (like the Texas Method) and undulating periodization. It seems to me that the Texas Method is one way of undulating periodization, in this case, daily.
@orbybosch9160
3 жыл бұрын
Can you do rows bench and squat on one day twice a week in a step loading program ?
@LarsRyeJeppesen
3 жыл бұрын
Thanks, great video. How about accessory movement? Ok tongo to near failure?
@cosmicape13
2 жыл бұрын
Being completely new to all of this, the video helps a lot to understand how I should structure my workouts. But I'm still a little confused... are you just doing those two different lifts twice a week or three times a week? Are you adding anything else?
@TheLASCADAO
Жыл бұрын
If i plan to do 3 week waves increasing volume over time, where do i go from here? Lets say i start with 100kg squat and to 3x5, 4x5, 5x5 and the fourth week i increase the weight by a little. I continue this until i plateau, right? What do i do next? Take 10~15% off and start again?
@dylan.j.schreiner
2 жыл бұрын
Why aren't pull-ups included in the basic movements? I would stick to push/pull horizontal/vertical. Upright rows would be great too, I think the hate is just one of those cultural illusions where a large number of people are complaining about the same thing so people take it to heart but it's mostly a coincidence and result of more novices and barely-trained people getting involved (physical culture growing) and thus complaining and claim of injury was at a high. To avoid people being put-off by dismissals ("negligence!") from experienced athletes and some coaches, people swallowed the "upright rows are bad" pill in order to minimize the risk of shaking off newbies.
@philliphochman1654
Жыл бұрын
Are the percentages based on your one rep max?
@25davidhenry
4 жыл бұрын
Sir, is the below example correct (trying to understand - thanks) squatting twice per week 3x10 @ 60% squat next squat in the week 4x10 @60% or do you only increase each weak and make 2nd squat workout of the week a variation or light day? Thank you - love this channel!
@johnharbour4936
4 жыл бұрын
I'm a fan of using percentages and AMRAPs (much like Juggernaut) at the end of the mesocycle. When I comeback after the de-load should I use that AMRAP to make a new theoritical 1 rep max to calculate new percentages? Or just continue with same one rep max until the end of the block?
@Abdullah_muslim1
2 жыл бұрын
What if you don't want to put on any type of weight ( muscle included) but rather improve your strength to weight ratio?
@ezet
2 жыл бұрын
You control that only by eating. If you don't eat any excess calories you won't gain any type of weight in the long run. There are strength athletes that stay in the same weight class thorough their career
@maxmaximum-sh4bx
11 ай бұрын
For the algorithm
@wolfreich1672
3 жыл бұрын
So this means: Building muscle and getting uaed to weight for around two months, using 10s and 8s, increasing sets. after that you go to 4*8 f.ex. and increase weight, decrease reps, aka. linear progression?
@wolfreich1672
3 жыл бұрын
@@sweetcheex yeah thats how i under stood it, one month se weight, bit increase sets. then next month %ual increase and rep drop
@nicolasalonso8764
3 жыл бұрын
quick question, should I program al my lifts to peak at the same time? i mean like should squats, dl, ohp... get harder and heavier at the same time or is it better to be on a volume fase for one of the lifts while peaking for another. My main concern is if I'll get too much CNS fatigue for all the heavy work at the same time or it doesn't transfer from one exercise to another.
@jaymcn
4 жыл бұрын
how important is is to overhead press if youre just looking for bench strength?
@krisvalenti4141
4 жыл бұрын
Depends on your sport overall. IMO 1/5 to 2/5 for powerlifting. For bodybuilding hypertrophy work 3/5. For Strongman 4/5 to 5/5. So in relation to bench strength, OHP can have a positive affect in that it works the triceps and solidifies the shoulder girdle. There will come a tipping point if performed too much that it can detract from your flat bench ability however.
@AlexanderBromley
4 жыл бұрын
It's not mandatory (I know of several bench monsters who can't overhead press their way out of a paper bag). But it does help 100% of the time.
@nazteshomtesh6653
4 жыл бұрын
What if u bench 3 times a week and bench 85% of one rep max
@xenios7
3 жыл бұрын
8:16
@Brad-ir7dv
3 жыл бұрын
My mind is telling to max, but my tendons, my tendons are telling me no
@jaymcn
4 жыл бұрын
why do bodybuilders train so differently from this?
@gijsdenhertog5601
4 жыл бұрын
Re Jacob because BB have different goals , want you want to achieve makes what you should do
@krisvalenti4141
4 жыл бұрын
Hypertrophy
@marissaestep1421
4 жыл бұрын
What are your thoughts on Dan John's Simple Strength where he suggests the same 5 movements everyday for a block: a push, pull, squat, hinge and carry (I think I remember it being based from Pavel). Where you do no more than 5 or 10 reps per movement every day?
@DDDeath93
4 жыл бұрын
Is it just me or does he need a better mic. I can barely hear him on my phone and i have to turn up my pc speakers louder then normal.
@DougTheEpic
4 жыл бұрын
It’s you
@Dave0Star
4 жыл бұрын
🙏🏼🙏🏼🙏🏼
@johnnyplatt7034
4 жыл бұрын
Hey buddy I have email on the website with no reply
@zsahe21
Жыл бұрын
!!!!
@fabianpeacemastery1641
Жыл бұрын
More graphics and video editing less whiteboard. Even if you just make a graphic of your whiteboard that you can zoom in and out of and move around when you're talking about different parts
@shantanusapru
4 жыл бұрын
Who are these idiots disliking this video?! This is GOLD! This is the kind of thing for which people pay hundreds of bucks in seminars/programs being given FOR FREE!! And that too in a simple, explanatory, tutorial-like manner! What more do ya ppl want!?! Alexander, your channel consistently gives very useful & scientifically verified info! Thanks so much for this!! Stay safe! P.S.: Could you do separate series on warm ups; GPP; stretching/flexibility/mobility drills? That would be super-useful!
@RichM3000
4 жыл бұрын
I guess they want KZitemrs who take off their shirts and draw on their bodies (and then don't care when that person gets caught using fake weights and does a DL with horrible form just to prove they can kind of do the lift). On the bright side, it's just seven dislikes. Seven more than this outstanding video should have, of course, but it's still very low.
@huebothedog665
3 жыл бұрын
They must've thought the video was about computer programming
@danielcalma2138
3 жыл бұрын
Bro those programs that cost hundreds aren't even as good as this...I know, I paid for em🥲. And look at me now, I'm here learning this from the Bromster
@danielcalma2138
3 жыл бұрын
@@RichM3000 oh mannnn. I wonder how many ppl caught this lmaoo. On another note tho, said youtuber to which you are referring does help a lot of ppl so it really doesn't matter if he/she/circle does use fake weights or explains things with his/hers/circle shirt off
@RichM3000
3 жыл бұрын
@@danielcalma2138 Integrity matters to me.
@johnlehman27
4 жыл бұрын
Whoever disliked the video maxes out every week and has no gains. Hes an angry elf
@AshtonRiddell
4 жыл бұрын
He probably trains Westside brah
@johnlehman27
4 жыл бұрын
@@AshtonRiddell 🤣
@RichM3000
4 жыл бұрын
Someone commented on a very good RPE KZitem video, asking why someone would stop when they could still get more reps. LOL.
@bradleycrumpton2461
3 жыл бұрын
👍
@iwantlee9510
3 жыл бұрын
@@AshtonRiddell Lmfao
@Pedriger
4 жыл бұрын
This is the most important lifting video in the history of lifting videos. If there's one channel I'd really recommend to everyone who struggles with programming, it's this one. Alex makes every little detail so easy to digest, it's incredible. Utterly destroyed the myth that existed in my head that programming is gonna be complicated no matter how you look at it. Writing a decent program is now simpler than ever thanks to the invaluable info you can find on this channel. The bottom line is: it doesn't really matter that much what you exactly do, between certain limits and boundaries that is, which are dictated by logic and common sense, and which are outlined excellently in these videos. Alexander Bromley, I salute You.
@osamaa.h.altameemi5592
4 жыл бұрын
Hi coach. Can you have all the programming related videos in one playlist and if you can have them in order. Thx
@AlexanderBromley
4 жыл бұрын
Done... mostly
@osamaa.h.altameemi5592
4 жыл бұрын
@@AlexanderBromley Now that is gonna be one hell of a playlist. Thx coach.
@adamk7665
4 жыл бұрын
This is easily the best video on weightlifting programming I've ever seen. I've scoured the internet for years looking for programs and this video/series showed me the logic behind programming. Who would have thought I would be able to write my own consistent program at this point in my life? I'm doing a hybrid between the step/linear model broken down here and all of my workouts are clear-headed and easy to analyze.
@AlexanderBromley
4 жыл бұрын
Glad you found it helpful!
@zsahe21
Жыл бұрын
!!
@luthier78
9 ай бұрын
yes it is bad for me i saw this just yesterday....
@rationallogic5325
4 жыл бұрын
131/0 Like to dislike so far... that's hella good! Some of the big channels need to give this channel a shout out. It deserves a higher sub count and view count, especially since shit fitness channels have millions of subs.
@Ixnatifual
4 жыл бұрын
Would love to see a complete example of a programming cycle for each type.
@learntoswim2777
4 жыл бұрын
I kept running myself into the ground because I thought that's how it had to be
@JK-ru3kt
4 жыл бұрын
Great content, this video content is up there with university standard. Felt like I was in a lecture. Great video, thank you Alexander
@gumbygreeneye3655
4 жыл бұрын
Far out! I’m moving from beginner to intermediate lifting and really needed this. I’ve been binge-watching your channel. Keep up the great work.
@dennisnordlund902
4 жыл бұрын
Same here!
@danielcalma2138
3 жыл бұрын
Here same!
@Kody_Hull
3 жыл бұрын
Same here!
@literathos3171
3 жыл бұрын
Me too
@TheStrengthDoctor
3 жыл бұрын
Simplified to a level where so many books failed!! Literally a gem of a channel!!
@Jmack7861
3 жыл бұрын
11 people are starting strength zealots, think they train westside, max out every day, or think you need to train harder than last time and go to failure every day.
@camerongormley3318
4 жыл бұрын
Fave channel at the minute, keep it up 👍
@leonharmon5147
4 жыл бұрын
Step loading got me excited to train again after I ran my LP. Every session is a PR if you add one more rep. Gotta love that instant gratification.
@joshuacarroll7046
3 жыл бұрын
I love step progression; I start off with a wendlers based top set and then backoff the weight a little for 3 straight sets that I dub ‘challenge sets’, not quite all out but I choose a weight that I’m not quite comfortable handling for volume and I take it for sets of at least 4. then I try to conquer that weight by building those sets up to 8 reps over the weeks
@HDAnalytics
4 жыл бұрын
Question on reverse pyramiding, I’m currently trying to take that reverse pyramid idea but with smaller regular pyramids in a slowly increasing volume framework. So for squats 5x8, 5x6, 5x4, 5x2, max single, relaxed session. Then 5x9, 5x7, 5x5, 5x3, max double, and so on. Is this a reasonable alteration to your suggested reverse pyramid style? Trying to get ideal volume comfort and heavy weight.
@maahir9348
4 жыл бұрын
No. Changing the goal post every time isn't beneficial because you can't accurately guage if you're getting better. You should keep the rep range for a given lift the same throughout a block and modulate sets depending on your fatigue level on a given day, or whether you plan to have a week with lower/higher volume than usual. This is to develop strength. After a block like this you'd peak, gradually increasing intensity and decreasing volume over a few weeks similar to how you described. Strength should be developed other than when you require to test it (like at a meet or mock-meet). An strength responds most readily to increasing volume and work capacity.
@HDAnalytics
4 жыл бұрын
Maahir Uttam well... like I said I am peaking, just a max single, then max double, and so on. No disrespect but every training block should have a new goal post, that’s what improvement is. I have no idea why adding volume to the same weight and still entering each block with heightened volume, then lowering that as I get into the last couple weeks would not count as improvement. I am “increasing strength” because each set is actual work. I am asking this professional about the benefit of reverse pyramiding, not your oppinion that you can’t gain strength while doing some more volume.
@AlexanderBromley
2 жыл бұрын
If you want this laid out in a concise, easy to read format with TEN fully fleshed out programs, check out the Base Strength Series here! 👉 amzn.to/3v4AjUq (Read the Reviews!!)
@stunart
4 жыл бұрын
Such a good vid. Fun fact, when I was 15 I took my deadlift from 315 to 390 and my bench from 175 to 225 by maxing every week 😂 then I hit that wall but it was quite a ride while it lasted
@CsaVage90
3 жыл бұрын
The 10 block, 8 block, 6 block, 4 block, and then to triples and then to singles and doing 4 weeks of each block is literally 70’s era American powerlifting programming. Superb video.
@noalane3626
2 ай бұрын
Crazy thing is that’s for an advanced person haha
@CsaVage90
2 ай бұрын
@@noalane3626 Absolutely. It’s what madcow and stronglifts don’t want lifters to know about. The blocks are what is needed after 5x5 stops working.
@noalane3626
2 ай бұрын
@@CsaVage90 not really man most would be fine on HLM after that and then probably 5/3/1 for a few cycles after being a beginner but if you look at juggernaut programming which is actually an advanced strength level program all be it pure linear progress and linear periodization it’s a bitch and a half to run even with a training max lol
@CsaVage90
2 ай бұрын
@@noalane3626 The level of variation on what works is fascinating to me. I see what you’re saying. Didn’t Eddy Coan use the same template for years and only changed accessory movements when needed? He kept it basic but brutal. Doesn’t juggernaut have like a 5x10 for deadlifts programmed somewhere? ☠️☠️
@noalane3626
2 ай бұрын
@@CsaVage90 yea but Eddy coan is a freak theirs no comparing to him and I doubt the average person could handle that haha …yea juggernaut is a mf lol
@kevinc6971
4 жыл бұрын
Really good information. You mention chin ups being in line with the secondary exercises that you can train more frequently. I've always thought of these as a compound lift in line with an overhead press in terms of the number of muscles involved. Is this assuming people aren't adding weight to their chin ups? Or is my ignorance showing and there's something different with chin/pull ups compared too the foundational compound lifts focused on in this video?
@berkaykeklik411
4 жыл бұрын
I really don't understand why chin ups are treated as secondary/assistance lift. It is a very fundamental movement. lots of muscles involved and it is just human nature to lift yourself up to somewhere. But all these guys that advocate squat/bench/deadlift culture just sees this great movement as assistance. But overall, it is a great video.
@benfontenot9896
4 жыл бұрын
I think it depends on your goals. For some people, Bench press is used as a secondary lift. For some people curls can be used as a primary lift (think arm wrestlers). It just all depends on your goals.
@JK-ru3kt
4 жыл бұрын
My guess would be that for powerlifting and strongman, pullups are considered secondary on the basis that they aren't the main lift, or don't mimick any of the main lifts. This results in alot of lifters throwing 3x AMRAP sets at the end of their workout, which is a pity because they are such an excellent movement, especially weighed pullups. But it's also fair enough that if a lifter wants to prioritise their competition lifts, then why pay more importance to the pullup than it deserves for their competition.
@kevinc6971
4 жыл бұрын
These are helpful replies, thanks everyone!
@steverodgers4366
2 жыл бұрын
Ok
@deadlyaccurate_7794
4 жыл бұрын
I like your channel very informative and truthful sub count doesn’t reflect the quality information that you give out
@vhswrestler160
3 жыл бұрын
What an awesome easy to digest video. I’m no competitor just train as a hobby but I will definitely be using these concepts more instead of just the same routine with no direction.
@stefanomagaddino6868
4 жыл бұрын
Can each lift use a different progression? Or is that unnecessarily complicating things ?
@AlexanderBromley
4 жыл бұрын
They absolutely can and, as things advance, sometimes should. But don't just make them different for the sake of it; think about the recovery cost of each mode of training and how it will impact your training. Example: Volume deads wipe me out, so if I am squatting and deadlifting in the same block, I opt to get my pulling volume at lower reps than the squat.
@stefanomagaddino6868
4 жыл бұрын
@@AlexanderBromley Thanks for the quick reply Alex. Guess I'll have to start revamping my program.
@jake67kg72
3 жыл бұрын
After hearing this I just realized I did this without even realizing this and saw crazy improvement when I dud
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