Programming Series #4: How to Progress Sets/Reps for Strength; Linear Periodization Explained
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- Опубликовано: 29 июн 2024
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This is a long one guys! Jump to 7:54 to skip the 'Periodization definitions' recap and jump right into the progression examples.
I'll continue to mention (and re-mention) the conceptual ideas surrounding linear periodization for strength training because it needs to be at the front of your mind whenever you plan your program. The progression examples I give later in the video are taken from some of the highest performing lifters and coaches on the planet. They drive home the point that, no matter how different certain programs may seem, they all share common principles that make them effective.
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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
Ok
I have been competing in Oly lifting, powerlifting and strongman for 30 years and this is probably the most digestible explanation of programming that I have ever seen...you have a talent for boiling things down.
Much appreciated.
Loved the explanation, analogy’s and examples of different programs. One of the best videos seen just subscribed
Would you say a 6 week periodization consisting 2 weeks of hypertrophy(75% load) 2 weeks of intensivation (80-85%) and a following deload week before the peak makes sense?
@@cedrickrause5469 that almost exactly sounds like candito 6 week program
Yeah I've lifted a while and seen a bunch of RUclips and this dude really knows his stuff, been digging through the channel a lot.
big brom should definetly have more views
Totally agree. Bromley has some of the best training information on RUclips.
he needs a lot more subs as well
Your YT channel is basically a curriculum for what anyone who calls themselves “personal trainer” should know. I’ve learned much more from you than where I got my certification.
Thanks man.
The truck building momentum for progress through the mud is a eureka moment for me. Genius! I see it takes discipline and patience to take a step back before taking two steps forward.
Indeed! I loved that analogy
Love the noble gasses and alkali metals comment. This series has been helpful in demystifying the jargon. To steal from Einstein, "If you can't explain it simply, you don't understand it well enough"
Well said.
Z is going
So glad I found this channel. Loving the series so far.
Recently stumbled upon your channel. This is GOLD. Highly appreciate the effort and work you put in for this information. Thanks, Brom.
This is definitely the best on RUclips this is what ive been wanting to watch it's what we all need to know more about and you make it easy to understand
Awesome and informative content. No fluff, concise and clear!
A trainer I knew years back used to say "give any training program one year of dedicated effort and it will work, period."
This cracks me up! Best job of “dumbing it down” ever! The truck, the mud, excellent analogies man. Really enjoyed this.
This is by far the best explanation of periodization on RUclips!
Awesome as always Alex. Keep it up brother.
This is the best video I've seen thus far. Great job and much appreciated
This is the most detailed explanation I've seen on RUclips. Thank you for making this video it helped me alot, Definitely subscribed
This guy is amazing. Incredible free resource. Must watch stuff
I really benefit a lot from this video. keep going. we want a video on the way to calculate the percentages for the three lifts based on the working blocks.
I'm reading your book and now I'm watching these videos as a complement to the books. Learning a lot. You cracked me up. You tell us that you don't don't like complicated and then you pull up the periodic table - hahaha. Great channel, great book, great intro.
I’ve never seen somebody make this so easy to understand, gained a subscriber!
Hey Bromley “ thank you “ for explaining this brother 👍🏻
Brilliant video. I can't remember watching a more comprehensive presentation on periodisation!
"its not like finding your soul mate its not like finding your spirit animal " 😆 alex you need to write a book on all these one liners . your somone i would like to have a drink with an listen to . love this channel !!!i always bring my note book an pen when watching these videos even though i have all your books
Just finding this video now - but it’s very well done/explained! definitely gonna go check out some of your other videos!
This is an excellent video! A good follow up would be how to structure the days within a week. For example, number of days, upper/lower vs full body and, secondary/accessory movements and rep ranges would all be helpful!
Love using Postactivation Potentiation Complexes with my power athletes.
Watched a few of your Vids today bud and I've gotta say I love the no bullshit approach!
You are literally the BEST at explaining this
I love your vids. I'm not at the point of programming for myself yet but I find them extremely informative.
This video is awesome, thank you for breaking it down using simple language that is easy to understand
Very concise and easily explained. If you read my comment. I recomend watching this. I plan on watching it a few times for comprehension. NICE JOB!
Dude you deserve way more views/subscriptions than you currently have. If youre someone who is trying to learn how to program for strength, this is the absolute best youtube resource ive found. I shared you to my Facebook page because you deserve all the recognition there is out there. Purely awesome content brother
Alex great as always teaching me something. Thank you.
Incredibly well spoken and explained 👏
The truck analogy for effort blew my mind! Freakin well thought out! Greetings from Germany :)
Thanks, I appreciate your work on this
Wow! Thank you for this. Perfectly put
Thank you for these videos. Makes a lot more sense now.
Awesome content man
What!You made it sound so easy and not complicated Thanks !
Interesting; I just learned that I've been using the yearbook method. Now I know how to fine tune it!
Great video! Decided to give it a watch while eating my dinner. Glad I did. 😁
I found an interesting phenomenon - I did a PPLRPPL split with double split training every day, so basically after 3 weeks I can across a point (after 3 micro cycles) where I needed more than a day of break - so I took 2 days and started routine but by the end of 4th microcycle I was so toast I had to take 3 days off - I came back but I for some reason decided to cut back my workouts a little, took easy for 1 microcycle by reducing sets / volume. I was blocked or plateauing on 45 lb bicep single arm curl for example, i came back after that not planned deload week being able to curl 50 lbs single arm without any issues! It was such a strange feeling… taking deaload and pausing at right times really does help. Thanks Alex appreciate your work.
Your CNS was fatigued along with lack of recovery days. Deloads are essential for continued progress especially for the natural lifters!
I have a question. What exactly is a Deload? Is it taking a week break from lifting altogether? Or do you go into gym for a week just basically lifting pillows for the whole day?
Big respect on the use of the phrase final form
I am really loving all your videos! Thank you so much. Got into them at first because I have had serious back issues and I'm now an old powerlifter trying to make his way back to decent weights. Your advice on bracing, positioning etc for the deadlift and squat has yielded benefits after only a few weeks of incorporating your recommended adjustments. I've been suffering a lot recently with lumbar to thoracic back pain from too much overhead pressing that I did while I was healing a pec minor injury. The pain is almost gone in just a few weeks by just employing proper bracing and incorporating core training techniques you described in an earlier video. Damn I wish I hadn't been so lazy as a younger man - neglected all that stuff. Nowadays training is all about managing previous and reoccurring injuries. That in mind I'd love it if you could do a video on what you do to deal with tendinitis and minor muscle strains. Right now I'm doing quite a lot of high rep blood flow stuff for elbow pain as an example. But I'm keen to hear your thoughts on methods such as eccentric training for minor tears and tendonitis. Never quite sure when to just rest vs engage in high rep blood flow type of training. Also curious about your advise on stretching for "healing".
Absolutely great information! Thank you!!!
Everyone wants to watch lifting videos... but THIS is the content we all need!
Thank you very much for this clear explanation.
This is excellent!
the fact that we get this information handed to us for free is mind blowing
You're a gem! And hilarious! Thanks for this!
This is GREAT, thanks man
Love the videos Im going to apply this
Great stuff! I've run several programs. Would really like to see some strongman specific programs.
you are a champion ..... you just change how i futures trade...... well done champion..... ha ..... that was a significant eye opener for me on how to control my entire game plan and game theory ...... thanks
this is video that i needed :) insta like before watching :) leaving bodybuilding and trying powerlifting now so i need learn to program :)
Brilliant video. Thank you.
Great content! You highlight the current unnecessary complexity and immediately simplify in way that even a baby could articulate lol. Please keep it up, you’re AWESOME!
Wish I came across this earlier - thanks for the great explanation and then some
You’re amazing never watch one of your videos before but I’ve seen the first two of the series and I get it
Get the reps and weight how you have just simplified of how to set a training program is unbelievable your knowledge a lot of research just helped me alot starting as a Newby seen this video the program that I wrote up with a research that I made think it’s time to change it up look at it as a new start to a new start of a beginning ✊🏻💪🏻
Thank you. Very useful and understending, from Argentina
Great content!!
Theeeeee best videos I have seen so far on the internet.
Excellent content.
You deserve a lot lot more subscribers.
Just keep doing what u are doing.
THIS IS SO IMPORTANT
Wicked explanation!
I like to see Micro/Meso/Macro cycles like a Signal / Fourier Transform. You can also imagine it in three dimension, with its amplitude representing volume or intensity (you maybe need a 3D representation to explicitly represent intensity & volume in the same chart). I'm just a nerd, I know it doesn't really help to make a good program, but I find it elegant
So good. Thank you
i'm both a lifter and a developer and when this popped in my recommended i was so confused as of what the topic of this video actually was until i could read the rest of the title
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!!)
This is gold
Oh and this video is also really cool. I also never really planned a routine around upping volume over time. Will try it. As per your video on westside... Wasted years of my life following that ideology, which is how I'd describe it. Simmons' ideology. I'll give westside one prop though - boy it's fun to do!
Im not a fan of people at scientific institutions that complicate simple ideas. That's f@@@@@@ awesome. Agreed. You rock bro. Thank you for the vid.
Great video, i never thought of increasing volume week to week, i thought the thing was to decrease. Can’t wait to try this.
As you move closer to a 'peak' or true 1rm, you do want to make sure volume is being stripped away to allow recovery. But further out, you have a lot of options! There was one volumizing block I had members cycle through a few years back that was so productive, a few kept cycling through it instead of moving to the intensification phase.
@@AlexanderBromley you mainly talking strength training?
I love your content it's fantastic. Thank you. I can only train at the weekend. During the week I am trucking. Working nights so my recovery sucks. I can only do 2 days. Usually Sun and Mon. Sun I do Squat and Deadlift with Accessory. Monday Bench and OH press with Back and relative accessory. Its hard I was a lot stronger before while training 3 times a week. Have also issues with Knees. Get a lot of pain. I would like to see some content about joints /connective tissue preservation in training
Great channel.
You are a hero
I made my first strength program using relative intensities with a deload after 4 weeks followed by an amrap test with my starting a 6 rep max. Then I take that number of reps say I get 8 then apply the epley formula to get my new working max for the next 4 weeks then adjust the weights accordingly, deload then do it again and once more after.
Another reason I'm a big fan of failure sets; great way to autoregulate and figure out where you are in the middle of a program.
@@AlexanderBromley But wouldn't regular failure sets fry your nervous system?
Someguy McGee Doing them only once a month/mesocycle really isn't so bad for CNS recovery, especially if you get a deload right after and that is either your only working set for the main movement or you have very few backoffs afterwards.
@@BossofBosses111 yeah they do but when you dont have high weights, i think u would be good. Thats how most bodybuilders can train a lot of sets and reps without getting fatigued too early
@@BossofBosses111 also when you have it once a cycle it wouldnt hury
I like the macro explanation for oly. Lifters use 4 yr. Cycle. This shows me just how smart u are, an I'm impressed.the ussr used the 4 yr. Cycle an Bulgaria. Funny there lifters from 70s an 80s still have best lifts ever recorded. Now we just keep changing the bodywt. Classes to look like new world records.
Came for some C++ tutorials, left with gains
Amazing infos
Hey man, your channel is a goddamn gem on youtube.
Thank you very much. I learned a lot from you.
This content is priceless
Thanks Brother. Keep it up
This is a great vid! Made me subscribe!
The smart guy isn't the one who can understand complex ideas. It's the one that can.understand them and explain them like they are simple.
I can’t believe it’s free
This is one of the best channels on the planet. Point Blank Period
Get to it bro damn
"i'm gonna dumb it down for you" - next minute pulls up the periodic tables XD!
What do you think about doing the follow up sets with less reps but same weight? Something like where you work up to a heavy top set between 3-6 reps and then do a 3+ sets of singles/doubles/triples.
I like this 1
I know all about transmutation. I watched Full Metal Alchemist.
Your videos fucking rock man, best of wishes from Brasil
What are your thoughts on using the Sam Cox squat cycle for bench press? Possibly with lower volume?
This helped me learn a lot. How many main strength lifts to focus on though? What if I want to build strength only on pressing movements (dips, incline bench), dead lift and weighted pull ups and just keep my lagging legs in hypertrophy rep ranges?
Alex: can’t stand when academics over complicate things. “I’m gonna dumb it down for you”
Also Alex: “so it’s just like the periodic table of elements….something something columns… noble gases…”
🤔
Deadass! I like the video but what did academics do to you
I studied this video harder than my sat
Gold
great video! but can stress enough the fact that at 22:38 in week two if you add 10 lbs that is roughly 4.5 kg not 10 kg
Can you do a video on how to periodising rpe