I definitely have some kind of undiagnosed ADHD-tism, so I’m gonna listen to this video on repeat every morning until I can repeat it to people.
@davidcohen7881
4 ай бұрын
Writing it out helps you learn it to.
@APNellyNelson96
Жыл бұрын
Frequency increases gave me a lot of joint pain and mentally fatigued me from training. I swapped to 3 days a week, one heavy, and two volume days, with lots of exercise variety, and im lifting heavier than i ever have, and feel excited to go to the gym
@kh-wg9bt
Жыл бұрын
I agree.. I'm doing 2 full body workouts per week. Mainly due to life getting in the way but I'm enjoying the workouts more and getting results I'm happy with
@gracefool
Жыл бұрын
Yeah you definitely need more variety and less intensity when you increase frequency, unless you're doing it only for a short time.
@zerrodefex
Жыл бұрын
Increasing frequency while lowering intensity has actually been helping my joints and tendons.
@Oi-mj6dv
24 күн бұрын
My experience has been the opposite tho. Everybody is different
@RBC0405
6 күн бұрын
Good idea regarding a strength day and two volume days. I will try it!
@algrundau9441
Жыл бұрын
I used to work in a Beer Distrubution Warehouse. I had a job moving full Beer Kegs...(160 lbs) Big, wet awkward.......moved them Mon--Friday. Even got some tendonitis in the wrists from it. At first they were beasts....But I kept lifting and hoisting the same weight 5 days a week. Eventually, over a couple of years I went from struggling with them to being able to press a full beer keg overhead......I did not train for that. I just went to work and did my job. Frequency can certainly develop Strength, and can certainly go together.
@barbellbryce
Жыл бұрын
Frequency is like dating right? If he/she says yes to Netflix twice a week instead of once, you're winning right??
@LatimusChadimus
Жыл бұрын
You might be a lot happier with 4x a week
@Pepe-pq3om
Жыл бұрын
Shut up
@nightfighter7452
Жыл бұрын
@@LatimusChadimusI prefer to see them a little less honestly
@Pepe-pq3om
Жыл бұрын
@@nightfighter7452 Them? You see multiple girls? 😮 I didn't think it was possible
@jahimuddin2306
Жыл бұрын
Six times a week for 50 weeks per year.
@jvm-tv
10 ай бұрын
Dan John's Easy Strength is high frequency low intensity program which works amazingly! I have run it a few times. My numbers went up with minimal fatigue and not getting even close to injury range of intensity.
@AngrySlav-mh7ph
5 ай бұрын
This style worked insanely well for me
@semiferal816
Жыл бұрын
The key to getting stronger is simply to gradually increase total amount of work over time. Reps, sets, number of exercises are all important, however many people leave out frequency. You simply cannot fit the same amount of QUALITY work into a 2 day/week routine versus a 3 day. This is why Olympic lifters train twice a day 6 days per week, and Powerlifters should (not to the SAME extreme due to the load of the lifts) take on this approach more
@lnfopublishingsecrets1887
Жыл бұрын
If that's the case of more being better, then why not train 9 hours a day, every day. Why not 12 hours a day, every day? Surely more is better, always, right? The answer is that you'd never recover. And grind yourself into dust in the process. The secret to getting stronger is to have enough of a strength stimulus that it invokes an adaption by your CNS. Too great a volume becomes detrimental after a certain point. Both session ally and cumulatively. And as strength generally has a longer and greater recovery curve than hypertrophy. It becomes difficult to practice your strength too often at a relatively high intensity. Olympic lifters train i.e 6 hours a day because it's their job. AND, they're working on the skill of getting better at lifting weights. And not strength itself. As most Olympic lifters generally, rarely, do maximums.
@semiferal816
Жыл бұрын
@@lnfopublishingsecrets1887 I never said every session needs to be maximal. I also never made the statement that a drastic increase in volume would result in instant gains. I said OVER TIME, increasing total work performed, is the single most simple and foolproof way to getting stronger. I didn’t say all powerlifters need to double up on volume. I also never said powerlifters need to train maximally more, or train harder. Slowly, GRADUALLY increasing total work performed, and adapting the CNS to a larger workload over time is a foolproof way to strength gains. This is why linear progressions work so well. They simply adapt the lifter to more and more total work over time. Eventually as you get more advanced, the increase in total work week to week is going to be smaller, so programs like bullmastiff that increase the work over 9 weeks are mor effective. However simply put, regardless of skill level, increasing total work over time can never not help
@semiferal816
Жыл бұрын
@@lnfopublishingsecrets1887 also if powerlifters were endorsed the way oly lifters were by their country (free food, lodging, a salary, etc), most powerlifters would put in way more time. Not as much as oly lifters still, but MUCH more. However even the best powerlifters in the world have to create a secondary source of income WHILE being a professional lifter. Whether a second job, coaching, sponsorships, or owning a gym. But all still require direct management and time that takes away from lifting
@davidharcot220
Жыл бұрын
It seems a lot of blah blah isn't it?
@nathanbateman4255
Жыл бұрын
@@lnfopublishingsecrets1887 more is pretty much always better for motor learning. Higher frequency usually requires lower intensity and volume per session, but is doable if things are dialed in. There are pros and cons to every method and approach, but high frequency trumps everything for skill learning.
@MeridiasTaco
Жыл бұрын
Wildly impressed by the studio, editing, etc man. You’re crushin’ it dood.
@StephColbertsonStrength
Жыл бұрын
Upping bench frequency was a game changer for me. I did stall out on it eventually so dropped it down from 4 to 3 days per week and haven’t seen a dip. So hoping I can get something out of going back up after 12 weeks at lower frequency.
@Kingofcrocs1
Жыл бұрын
Mike Israetel talks about this, you can up frequency to 4 times but only temporarily to spike growth and strength
@StephColbertsonStrength
Жыл бұрын
@@Kingofcrocs1 I think there’s some instances where keeping the frequency high can make sense - probably for more “technical” lifters. If my bench tanked going down in frequency I would’ve brought the 4th day back after 1 block. Obviously my hope was that it would progress, that perhaps the novelty of 3 days would somehow break the plateau. But since it stayed the same it gives me something to pivot to for comp prep, and even if my bench only went down a little I probably would’ve kept in with 3 times frequency for a while longer.
@johnhein2539
Жыл бұрын
Sets and reps for those 3-4 days?
@StephColbertsonStrength
Жыл бұрын
@@johnhein2539 it’s changed around but my coach currently has it as Day 1 1x1, 2x2 comp bench Day 2 4x2 heavy board press Day 3 4x5 RPE 5-6 (light trying to be fast) It’s changed around a lot in recent times though.
@theheebs100
Жыл бұрын
@kingofcrocs Ive never heard him talk about that, but I completely believe he would discuss that. imho, pushing the volume up this high could only be run for like 4 weeks max before a deload is required.
@WorldsWorstLegGenes
Жыл бұрын
Bro! It's insane how simple things can go unnoticed. I have my own home gym that can be visited whenever I can and I did not think about adding more volume. Right now I will go downstairs and do few sets in few minutes, get back in an hour fresh. Heavier compounds have their own time but I do so much accessory volume I can already feel myself growing.
@porqpine53
Жыл бұрын
Just put Front Squats back in my program after only Back Squatting once every 10-12 days. Since it’s a very fresh movement for me I needed more practice and did exactly this. I have a heavy, medium, light day over my microcycle
@freakied0550
Жыл бұрын
Me: I'll up my squatting frequency to twice per week. Ivan Abadzhiev: pathetic
@prabinpaudel5572
Жыл бұрын
I'm planning to do this (1st method) with my horizontal push. I wish to achieve one arm pushups (perfect form). So I'll be doing this method with yoga slider assisted one arm pushups this way for couple months until I can do one arm pushups. I'll do vertical pushing. But bye bye bench press for couple months. P.s. I'm not training for any specific goals just for fun and general wellness. So I try and take a little bit of every idea and apply and see how it goes. Shared this because I was planning exactly this before the video came out. ✌️
@KeithGreenshields
Жыл бұрын
I remember in the past that partial reps aka 6 inch movements (clearly double your max) increased strength exponentially in 2 ways. It helped the body to adapt to the stress of crazy weight along with the psychological factor of the fear of heavy weight. The mind and body got used to it rather quickly.
@radalexander7160
Жыл бұрын
I love high frequency training. I feel it's almost necessary for bench (depending on your size and bench style). Bench 5x/wk , Squat 3x/wk, and Deadlift 2x/wk has given me some of the best gains while I'm also cutting weight. Especially with bench, it's helped my technical proficiency so much and even though it's always sucked for me, it now feels natural
@wallesdrop3026
Жыл бұрын
so sometimes you do bench press two times in a row
@radalexander7160
Жыл бұрын
@@wallesdrop3026 Yeah. Actually I Bench 5 days in a row
@wallesdrop3026
Жыл бұрын
@@radalexander7160 how many reps and sets and what percentage of one rep max?
@radalexander7160
Жыл бұрын
@@wallesdrop3026 Look up Daily Undulating Periodization. I do heavy / medium / light / heavy / medium and do variations of each lift. If you do variations and keep the intensity very submaximal (rarely going above RPE 8) then you can train with high frequency / volume on compound lifts
@TheWholeKitAndCaboodle
Жыл бұрын
For my powerlifting conditioning (twice a week): 5x25m Heavy Sled Sprints (~90kg/198lb) 50 Squats 50 Push Ups 100 Bodyweight Rows 100s of Curl Ups 100s of Side Planks 100s of Bird Dogs 10mins of Cardio (running, swimming, jog, biking, Jacob's Ladder) Sets of 10 reps are recommended as you can add another set to get more volume. 3-10 sets based on ability, If you can do 10 sets, you have just completed the "One Rep Man" conditioning session.
@LatimusChadimus
Жыл бұрын
These are the Bromley videos that I love
@theelement6255
Жыл бұрын
Running that 70s powerlifter program but on some sheiko energy: quality reps over trying to be the man. it feels better and i'm seeing increases because i'm not losing volume at the hands of being "hardcore"
@timwilliams2035
Жыл бұрын
I dont know anything but after 50 yrs I noticed a light work out for blood flow helps if you clobbered yourself previously and still ache. Very noticeable after long bike rides. Fixes rubber legs
@BluegillGreg
Жыл бұрын
I've been doing 5x5, 3x9-12, 4x6-8 and really enjoying it. This is for strict press and front squat. I superset the OHP with chin-ups and pull-downs, and superset the FS with flye, reverse flye, Lu raise complexes. I finish with hi rep lying hamstring curls and seated leg extensions. The press and squat benefit from the 3x per week frequency. I bench, row, and RDL 1x per week, and these lifts seem to benefit from the ample rest combined with carry-over progression from the other lifts.
@Oi-mj6dv
Жыл бұрын
Frequency is god. People often push it as an afterthought. There can also be mini sessions or a twice a day briefer sessions specially if you have a home gym and work from home.
@drinkinouttacups2665
Жыл бұрын
Bromley loving the discussion on pains progressions outlined in greyskull most seem to just do the phraks varient without reading the book missing out on the benefit of the calisthenics work
@michanota4230
Жыл бұрын
‘Peary Rader’Iron Man Magazine circa 1940’s had guys doing this back in ‘40s.. fast foward 2000,Pavel’ called it greasing the groove🏋🏽
@davidbane8292
Жыл бұрын
Always used the rule of one month per letter for injury Bone= 4 months Tendon= 6 Ligament= 8
@Hosein_Persian
Жыл бұрын
Every time i think about new thing about my workout you drop a video about that !!! Unbelievable 🙇🏻♂️
@destrohades2094
Жыл бұрын
Incorporate frequency 🤝train arms everyday
@impaledface7694
Жыл бұрын
Currently trying the 1st method out on chin-ups. So far so good. Will have to cope with tired biceps on my arm days, but that's okay if I can get my chins up.
@ryanrogers8211
Жыл бұрын
Don't be afraid to temporarily stop training biceps directly as it may cause elbow pain from high frequency chin ups.
@dylanlasky2389
Жыл бұрын
When I get done with the hypertrophy block I'm going to do a conjugate block with 3x8 progression instead of speed work. I don't know a ton but I'm excited to try it.
@ryanrogers8211
Жыл бұрын
#6 looks like it would take 2-3 solid hours to complete even with relatively shorter rest breaks between sets. I guess going pretty light would be the key to adapt to all that work.
@DAatDA
Жыл бұрын
Same thing I told the wife...
@kenhalperin3195
Жыл бұрын
Yes and no . Recovery is more important than frequency sometimes!💪🏽
@iankelley9704
Жыл бұрын
He talks about hitting a practical cap and hitting a reset
@playfair9920
Жыл бұрын
After I watched most of the videos about training I realized I am not smart enough to become big and strong. I'll just play chess.
@ea_gaming
4 ай бұрын
This is me right now.
@penalver7839
Жыл бұрын
Thanks💪👍
@TheIncredibleFlyingSausage
Жыл бұрын
Will you do more videos focusing on power?
@Oldtimenattylife
Жыл бұрын
High intensity fanatic here. 1 set a week is more than enough frequency thank you
@jonatanolsen37
Жыл бұрын
One set every full moon. You dont grow in the gym, you grow when you rest.
@AlexanderBromley
Жыл бұрын
I'd still alternate deloads weekly. Don't want to leave recovery on the table.
@shrexyboi1850
Жыл бұрын
1 set a week?! Dude your overtraining try every 4 weeks
@RennyRe
Жыл бұрын
awesome
@joshuawalker301
Жыл бұрын
If you understand how lax are some people with their jobs, it might not sound like a great analogy to them, lol😅. But I get it frequency ponders greatly for strength.
@draganababinkostic4803
Жыл бұрын
Can you make a video how to bench press for building base
@catedoge3206
Жыл бұрын
i train 6 days a week. everything is moving.
@xRockee
Жыл бұрын
got a clip of squat every day in there nice
@pokeyouindaeye
Жыл бұрын
What’s with the background music? Feels like I’m getting a massage.
@pokeyouindaeye
Жыл бұрын
But thank you for the awesome awesome video though, Bromster.
@gapfapnap8425
Жыл бұрын
You probably answered it, but I just wanted to ask it quick. Would I still gain as much strength training single lifts as I would if I had a Chest n Back and Squat and Arms split in a 4 day program? Monday on Tuesday off, etc, etc. type of deal.
@gapfapnap8425
Жыл бұрын
If you're confused on what I mean, I mean like mainly one body part like Only back one day, n then the next only Chest
@LatimusChadimus
Жыл бұрын
120k subs now
@themoz1187
Жыл бұрын
But don't you need to progress DUP through a block towards a peak? For example a "hypertrophy" session might start in the block as 12 but then lowers to 8 by the end of the block?
@G225-t4w
Жыл бұрын
I just started lifting in January do y’all think it make sense for me to try these programs or should I just go in the gym trying different lifts and putting in work with a regular splits? Monday chest/tris Tuesday back/bi’s wed legs Thursday shoulders Friday I usually do arms again and maybe chest sat I’ll usually do another leg workout. I do cardio throughout the week and being a former wrestler Im used to grinding I’m not trying to be a body builder but I do wanna get swoll and strong.
@brianmullins5957
Жыл бұрын
Since your relatively new to lifting, most likely anything you choose to do will be beneficial for gains as long as you stay consistent. Also, don’t train a muscle that is still sore, wait till it heals. In my opinion, add tibialis training, flexability exercises, & core movements. At 10:28 of this video is awesome advice.
@ryanrogers8211
Жыл бұрын
Bromley has a video called roadmap from beginner to advanced. Don't waste time like a lot of us did at the beginning.
@gyorgyfilms2781
Жыл бұрын
The easiest boost if you stopped developing is rest, rest , rest between training sessions. Take a two week holiday if you can and just lay in bed as much as you can, 18 hours a day, between sessions.
@Clobercow1
Жыл бұрын
What else is there besides volume and workload???
@colehensley7844
Жыл бұрын
Can you do a video for guys who have limited time? Best way for size and strength without 3 hours 5 days a week to spare.
@ryanrogers8211
Жыл бұрын
How much time do you have per workout to spare and how many days per week? Can you do 45 minutes 3 days per week?
@zerrodefex
Жыл бұрын
I have little time to work out after work before bed and much more time available on weekends so I changed to doing two full-body sessions on Friday and Sunday for a couple hours and on Tuesday and Wednesday 1 hour sessions focused on upper/lower or anything that was lagging in particular. Has been serving me well so far.
@ryanrogers8211
Жыл бұрын
I’ve never worked out 3 hours 5 days a week. I would not recover and make progress from that
@mrpitts2017
10 ай бұрын
Hey Alex, no hate, I love all ur stuff. But can you change the background music? Makes me feel like I’m at a mortuary
@wellscraft
11 ай бұрын
I'm going to have a bicep tear replaced soon. It sounds like you're saying high rep and high frequency would help the connective tissue heal faster? I'm familiar with high reps being better for tendons and ligaments, but am not sure on whether more or less frequency is better for them.
@Han-nk3io
9 ай бұрын
High frequency is better . Lower volume per session more blood flow.
@jarenthielen6185
Жыл бұрын
Yo, big fan here, FR. Do you have a big dome piece? You are pretty F'in strong but some how you dont look appropriately big on KZitem. Seriously not trolling just curious
@TonyHulk
Жыл бұрын
I like the thumbnail... "train like it's your job" lol kids now days... on the phone, take a break, do some vaping, back on the phone, bs with other workers, on the phone again, lunch time...
@Limbaugh_
Жыл бұрын
My friends broken ankle healed way faster than my knee tendinitis
@AlexanderBromley
Жыл бұрын
Lol, I've had both and that tracks.
@ryanrogers8211
Жыл бұрын
Why do the Bulk Supplements ads show such bad form in the gym?
@dh2jr317
Жыл бұрын
Programming?
@whitenozze
Жыл бұрын
How many times was old scold full body supposed to be done a week?
@ryanrogers8211
Жыл бұрын
3
@DashiousClay
Жыл бұрын
Sound like GTG
@MrWackozacko
Жыл бұрын
I weigh 78kg and can very nearly squeeze my ebay grippers thats say 200lbs. Electrician
@mahm74kgs
Жыл бұрын
0:42 🤫🤫
@Transatlanticism04
Жыл бұрын
Lift weights, eat enough food! It isnt this complicated holy!
@ryanrogers8211
Жыл бұрын
If you want to get past a base level of strength and size it is.
@Transatlanticism04
Жыл бұрын
@ryanrogers8211 no it's not!
@ryanrogers8211
Жыл бұрын
@@Transatlanticism04 I’m glad you’re blessed with top tier genetics that let you do whatever and grow
@Transatlanticism04
Жыл бұрын
@@ryanrogers8211 I'm not! So the guy who trains with weights and eats enough food with consistency over 4 years won't grow because it's too simple??
@ryanrogers8211
Жыл бұрын
@@Transatlanticism04 the video is talking about ways to get unstuck. If you’ve never experienced that then great. Once you do refer to this video for helpful tips. You also might be in the camp who doesn’t care about strength in which case this video is much less applicable.
@briansmith397
Жыл бұрын
Did I have a stroke, or has this video changed thumbnails twice today?
@kevin2112ish
Жыл бұрын
Whyd you have to do joe dirty like that
@Anabsurdsuggestion
Жыл бұрын
I’m in week two of squatting 10x10 @ 55% with strict 90sec rests. (Yikes) I have yet to get past 5x10, but I get to 10 sets by lowering the reps. I think reaching 10 sets of 10 will take me quite a while. I can report that it hurts in some entirely new ways… But my joints don’t ache at all and it’s really nice not to think about intensity.
@bengale1263
Жыл бұрын
Why is this your squat protocol right now? Just wondering because this looks like a type of pain I want lol
@theheebs100
Жыл бұрын
unless you are trying to improve your cardio or power output when fatigued I'd instead drop the strict adherence to 90 second rest periods so you can keep the reps up
@zsahe21
Жыл бұрын
!!!!!
@sage6336
Жыл бұрын
If more work equal more gains , why not more work ? Then more , then more then more can you see the absurdity
@sangpenikam7
Жыл бұрын
I am convinced you can read your subcribers mind now. Or you have a tool to find out that I’ve been typing “Alexander Bromley Frequency” into that youtube search query
@penumbrium
2 ай бұрын
kboges spotted. his training modality is great if you like high frequency with minimal equipment. got me from 15 to 25 pullups by just doing 2 sets daily for a few weeks.
@Han-nk3io
2 ай бұрын
This has nothing to do with kboges.
@penumbrium
2 ай бұрын
@@Han-nk3io his training is about high frequency, which is the topic of this video
@Han-nk3io
2 ай бұрын
@@penumbrium Kboges is not even the first to talk about frequency training. People was doing high frequency since the 90s
@penumbrium
2 ай бұрын
@@Han-nk3io im not saying hes the first. im putting his name out there if anyone is interested in different content related to this topic
Пікірлер: 136