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Pavel and Dan John are both guys who deserve much more coverage than they get. Hell, Dan is still totally open to fitness podcasts calling him up for a chat, but none of usual names ever seem to do it. The two of them have made an art out of both minimalist programs (when needed) and extremely simple, back-to-basics training that gets results. It's a shame more people haven't heard of them.
Yup! Fun fact: Marty Gallagher supposedly helped get Pavel on the map. He said they were having steak together at Marty’s house, and Marty learned of Pavel’s credential of Master of Sport in Kettlebells. Marty suggested Pavel take the KB thing and run with it in the US, and Pavel told Marty that KBs are too hard and that the average person isn’t going to want to put in the work. Anyway, I guess Pavel took the advice anyway, and I’m glad he did!
Naw! The guys to read are Randall J. Strossen, "Super Squats", Stuart McRobert, "Brawn", and all his "Hard Gainer" mags, Brooks D. Kubik, "Dinosaur Training", and anything by Dr. Ken.
I got this book 15 yrs ago and tried it. Best physique I ever had and strongest I ever was. The other trainers called me Two Set Tony and laugh. My retort was to take off my shirt and simply say it works. The laughter stopped. It's a strength program, not hypertrophy, but things will grow that need to grow. Well, I've got good genetics. At 5' 9" my weight went up to 185. My calves grew, my back blew up and my legs looked like tree trunks. Even my hard to grow shoulders grew. Instead of single arm overhead press, I did incline dumbbell presses utilizing the same everyday concept. I was a lean monster. Oh, yeah, even my obliques grew. The secret not talked about in this vid is the concept of total body muscle irradiation, contract every muscle in your body with each rep while you try to squeeze the barbell into spaghetti.
Pavel is the master of teaching someone that has a regular day-job how to train for strength. Nobody wants to be super sore when you have to move boxes around a warehouse all day. I’ve been following Pavels work for years, and if someone is looking for some awesome training goals, his Strong First certifications (SFG 1, SFG 2, etc) are REALLY good, useful, real world goals. Also, don’t sleep on his Simple and Sinister book/programming. Even though it’s a kettlebell book, the principles work with any barbell lift.
@j.5221 Your an idiot . When you do manual labour been excessively sore from weights impacts your job makes it harder. I guarantee you don't work physically and train . I've had both sedinary and physical jobs . I train differently for both . You can train to failure/intensity max while working from a laptop and be sore no sweat . When I'm using machinery for marble floor restoration/maintenance I train leaving 2 reps in reserve so as not to feel like shit when I'm on my feet 8-19 hrs per day
I appreciate the effort to not fall into bodybuilding time-consuming lifestyle, but 2 exercises only is not the best way to go... Our body is made to work in a lot of different manners and using only two movements (not even so complicated btw...) will develop overuse problems and unbalances all over. I think that this method should have been made of 4 workouts with 2 different exercises every workout, it would have been waaay more balanced, productive and safe on the long run. If I had to use only two movements, by the way I would have chose thrusters plus c&j, they cover many more muscles and athletic values.
5 years back I got pretty tired of training (was more like a chore, didn't feel like spending hours upon hours in the gym) so I just did 2 sessions with 2 exercises (Dips&Deadlifts; Frontsquat&PullUps) for 3x5/3x3/3x5/3x3 until eternity. in the low motivational weeks I had only 2 sessions when I felt like I got more motivation I did up to 5 sessions a week. worked well, kept my gains and did some more without doing anything fancy (already had 4 years of training xp so basically still bambi). high frequency is dope, marathon sessions at the gym more than once or twice a week is a chore though. respect to all strongmen & bodybuilders out there, you guys are insane and I love you for that lmao
I do suitcase deadlift/dips one day Bulgarian split squats/overhead press another. Other than a few minutes of mobility and core work every morning, that's all I do.
After I got wounded and lost my leg along with a few organs, I had to rethink my training regiment in order to stay in the game (yes, I'm an amputee and still actively working in a combat capacity... fucking science, amirite) and I came up with something very similar. I go heavy only 2 days a week, which consists of lifting with free weights, resistance bands, or sandbags (I mix it up by rolling a dice) while in full kit. The rest of the days I'm either working or doing skill based training (martial arts, shooting, movement, etc). 39, 5'8", missing a leg, still holding at 175 stacked and well defined. And I'm still running circles around guys practically half my age. Fuck, I'll take it lol
If you follow Dan John at all, he has the concept of bus bench and park bench workouts. Power to the People is my goto park bench. I also use it quite frequently when work gets overwhelming. I can get up early and bang this out in 15 minutes. Spend 15 minutes after that on the rower or my bike. I’m not going to break any records doing that long term. But at 5 days a week, I can maintain my strength, and even drive my deadlift and overhead press up a bit if I have to stay on it for a month or two. And it does feel like “cheating”. 15 minutes. In and out.
My work gets crazy busy in the spring/summer months. I drop to 1 compound lift, 1 other lift for 4 sets compound 3 sets other lift at these times. 5 days a week. It keeps me working but i never get super sore or destroyed. I do that till September/October when things slow down again then get back to strength building.
Did a cycle of this when I was super busy last year. Managed to set new PR's in the one arm press, barbell press, and deadlift without feeling like I'd been run over by a truck, which is getting harder to do now that I'm north of 40.
The cycling segment is hugely valuable. It basically puts structure around something I've started realizing intuitively when hitting a wall: maybe I need to back off on the weight, maybe I need to keep the weight and just try to progress the rep count, maybe I just need a little more recovery, etc. Great job with the video and explanations.
This is perfect timing. I've recently limited myself to 3 exercises on lower days & 4 exercises on upper days & it has definitely helped with decision fatigue.
TRY THIS OUT. LOWER 1: SQUAT 3X8+, RDL 3X10+, DB LUNGES 3X12+ PER LEG. LOWER 2: DEADLIFT 4X3+, FRONT SQUAT 3X3+, BACK EXTENSIONS 3X12-15. UPPER 1: INCLINE BENCH PRESS 3X8+, PENDLAY ROW 3X8+, DB HAMMER CURLS 3X15+, DB SIDE RAISES 3X20+. UPPER 2: MILITARY PRESS 3X8+, PULL-UPS 5X MAX REPS, BAR DIPS 5X MAX REPS, DB SHRUGS 3X15+. + MEANS TAKE LAST SET TO MAX REPS. ONCE YOU GET +2 OVER RECOMMENDED REPS ON THE LAST SET YOU ADD THE SMALLEST AMOUNT OF WEIGHT TO THE EXERCISE NEXT WORKOUT. IF YOU DON'T LIKE + SETS THEN EACH WEEK ADD 1 SET TO EACH EXERCISE FOR 3 WEEKS TOTAL THEN RESET TO WHAT IS SHOWN HERE BUT UP THE WEIGHT 5-10 LBS. EXCEPTIONS ARE BAR DIPS AND PULL-UPS. KEEP THOSE 5 MAX REP SETS THROUGHOUT. EXAMPLE IS INCLINE BENCH PRESS 3X8, NEXT WEEK 4X8, NEXT WEEK 5X8, NEXT WEEK BACK TO 3X8 WITH 5-10 LBS MORE.
@@dotdashdotdash I feel like I should preface this with the fact that I’m a 50 year old dude who lifts for funsies & getting stronger is just a byproduct & not the goal at this point. The specific exercises, sets & reps vary depending on what I focused on. The basic template remains basically the same, which helps my ADD brain with decision fatigue. Upper days are always 2 press/pull supersets & lower days are always a squat, a hinge & abs. I just change specifics after the main exercise for that day stalls, but the framework remains constant Day 1 Squat- linear progression from 5x5 to 4x4 to 3x3 Stiff-legged deadlift- 5x10 Abs- 4-5x15-25 Day 2 Seated press- linear progression from 5x5 to 4x4 to 3x3 Chin grip pulldowns- superset with the press movement which dictates the number of sets, reps stay in the 10-15 range Low incline press- 5x10 Pendlay rows- 5x10-15 superset with the press movement Day 3 Sumo deadlift- linear progression from 5x5 to 4x4 to 3x3 Safety bar squats- 5x10 Abs- 4-5x15-25 Day 4 Close grip bench- linear progression from 5x5 to 4x4 to 3x3 Neutral grip pulldowns- superset with the press movement which dictates the number of sets, reps stay in the 10-15 range Wide grip bench- 5x10 Wide grip pulldowns- 5x10-15 superset with the press movement
I’ve enjoyed so many of your videos, but this might be the one that will impact my lifting the most. Basic, easy to grasp method of adjustment and customizing a program to how I’m responding to the training. I feel genuinely smarter after watching this. Thank you for all the hard earned knowledge you share!
Stuart McRobert wrote about extremely abbreviated routines like this 35 years ago. That said, I have tremendous respect for Tsatsouline and his body of work.
Outstanding video! There's a lot of talk about this program, but this is the first youtube video I've seen outlining the program in detail. Personally I had a lot of fun running this for a couple of months while trying to lose some body fat. Get yer lifts done in 10 minutes (I did block pulls plus overhead kettlebell press), then go for a long walk for at least an hour, five days per week. Lost 10 lb in a couple of months, and my strength went up. Those who like this style might enjoy Dan John's Easy Strength, or Easy Strength For Fat Loss. Similar idea, but 5 exercises.
This is probably the best explanation of strength progression in all my years of watching RUclips videos trying to figure out strength progression, thank you
Great video. I admire the work of Pavel, and a bigger admirer of Dan John. I follow Dan John's 'Easy Strength' program after 6 months of a typical body building program. It is remarkably simple and requires only about 30 minutes in the gym. Best part is, it just works. Would be keen to learn of your opinion on this program/approach.
My strength focus now revolves around the full clean and press and the snatch, either with a barbell or a dumbbell. Anywhere, anytime, any day. Same weight - just for maintenance (not interested in hypertrophy). I mix in calisthenics (dips, chins and shrimp squats) Tsatsouline style grease the groove, skipping and stair sprints. 58 years old and I just want to be athletic and mobile.
@@jprp999 It's a sigle leg squat where your non-working leg is held behind you instead of in front like a Pistol squat. Similar to a skater squat, but more knee bend on the non-working leg. Goal is to be able to hold the foot of the non-working leg with your hand so your knee is bent almost like a quad stretch. Lower until the bent knee touches the groud, squat back up. I find it harder than Pistols due to the weird balance.
Simple can work. When I am highly time limited (but manage not to drop training completely...😂), I tend to use one of two simple plans: 1. Clean and press (with front squat in there, obviously) alternated with deadlift 2-3 days a week. 2. 3x10 giant sets of bench / row /squat at a weight I can do with no warmup. Either of these will keep me from slipping too much and get me in and out of the gym in 15 minutes, tops.
I did something very similar when I got my first child and in the begining it felt like shit honestly, I was certain that I’d lose all my gains I had worked for years for. But that turned out to be one of the most productive training periods in my life and made me jacked as f u c k and still affect training decisions to this day. Everyone should try a few months like that.
@@marcust478 a giant set is like a super set, but there are more exercises, so I just did 10 reps each of squat-bench-row, then rested one to two minutes and started another set. Repeat again.
@@zerrodefex That really depends. Do a search. Many of the first search results support my use, and it was definitely the norm when I learned it twenty years ago, when tri-sets weren't a thing. Perhaps the definition has changed over time. Or maybe it's a regional thing because many of the sites saying four sets are UK/European.
Hey Bromley. Superb video and philosophy. I thought about the same stuff like a year ago and decided to focus on deadlifts and dumbell chest/shoulder press variations. Really helped me to get better at the foundational level and also realistic to consistently work out. Now that I feel more confident than ever in how I do the exercises I started your 70s Powerlifting programm. Lets see how that goes. Thank you very much for the good quality videos. Thankful to the algorithm as well who brought me here some weeks ago
I think there is a pretty fair size audience for simple programming. You have those who don't have a ton of time to spend planning, never mind, doing, complicated workouts. And you have those of us who burnt ourselves out on more elaborate or taxing programming. Take them together, that is a fair size group.
Fantastic video, in the age of fitness influencer gurus and optimal training, it's very refreshing to hear someone talk about as long as you use progression, and ADAPT, use different types of progression depending on how you're feeling, where your body is at, that is all it really takes to get stronger. I'm also a very big fan of approaches that take into account not everyone wants to be in the gym 6 days a week, not everyone wants to break world records, they just like lifting weights.
Ill never forget that my reddit account got hacked because i shared your video about how steroids dont turn you into super soldiers on the bjj subreddit. Good times
I would not have the strength I have today or have found my love for p lifting if I didn't find a old beat up copy of power to the people. After that I bought beyond bodybuilding (Heise shrugs.. suitcase deadlift..the sheko program!!!) Pavel books are worth the money. Such good knowledge for beginner to intermediate lifters... Love what you do Bromley love your channel!!thanks brother
I love this philosohy. Ill take a seat and grab the notes on this one. Thanks bromley. Ive always loved this type of approach. Many people just dont ask this question enough times and this is an actual mantra in other fields: what the minimal dose that produces a positive adaptation? Once you find It, you can always increase It over time but if you dont find It, you might be pushing It to the high end of the range quicker than youre supposed to. Its good to take a step back from time to time in order to take a leap forward further down the road
will reiterate i could listen to these analysis all day long .. not cos im gonna change everything everyday, but i love thinking about the process in different ways.. thanks!
I've read this book more times than I've bothered to count, Pavel's PTTP Professional and Beyond Bodybuilding are incredible too, I go back to these books so often to re-read a chapter or two
Alex can you rank Pavel’s programs? He has so much deep lore that it’s hard to keep to track of everything. Power to the People, Easy Strenght, Russian Fighter Pull Ups, Simple and Sinister, 5x5x5, etc
Would love to see you and Dan John having a chat about the 'easy strength' style of training, especially with his latest book the Easy Strength Omnibook.
Thanks for the video - I didn't read that book but I did read the Simple and Sinister book. It's very similar. KB swing and Turkish Getup. It's a great concept. I also read another book Built from Broken. It has a 4 week cycle. Basically, the each week of the month focuses on a different reps, timing and load. Best wishes!
I've been working over six days a week this year. In March I put OHP (heavy light medium double dynamic) on the front burner, super-setted with cable pull downs on a 1.25 lb linear progression. I still did other exercises as I could get time, but averaged just under 3x wk on OHP/Lat PD. One hack that helped was to get my first warmup set of OHP with a technique bar and plates the minute I got home, before changing clothes or, God forbid, sitting down. I went to a 20 kg bar and bumper plates on the next set. My squat has been a front squat with whatever weight is on the bar, slowing it down enough to make it hit my quads. For me the upper back work and verticality help with the OHP. It's been great to progress on something meaningful at a good rate while teaching high school and a Saturday program as a senior citizen. Thanks for the advice on periodization, Brom. I'm going to run it again, starting a little heavier than last time, modifying the lifts' stabilization and ROM for 65 year old joints. I'm upping variety on the lifts I've been missing, too.
That's a great tip about starting your warmup instead of sitting down when you get home. I've missed more than a few workouts from sitting and not getting back up lol.
Very cool. As a dad of 3, I have kinda evolved to something like this. But my macros haven’t followed suit😮 I’m still eating like I’m playing college football 🏈 🙄 Thank you for validating! I will commence eating like a responsible human 💪🏻
Love PTP. At risk of mission creep, I always felt could use the single Barbell and plates (affordable set up, only requires a floor and min investment equipment) to do PTP as an Easy Strength w/o. Hinge exercise: weighted Barbell DL. Squat: clean weighted Barbell to chest and do front Squats. Pull: use weighted barbell to do incline rows. Push: OA weighted barbell bent press. Core: use weighted barbell to do single arm suitcase carry or use barbell to do a roll out like an abdominal wheel exercise. Seems a very Dan John and Pavel thing to do.
Rad video! I unknowningly have been training like this for a little while now and it's validating to hear that it has some merit. I'm not a strength athlete, I'm a rock climber, so take that for what you will. Previously, trying to balance weight training as an accessory to climbing has been a pain in the ass. It was like trying to juggle two cycles at the same time and figure out what would be the most impactful for my performance and when. Absolute clusterfuck. Eventually, I gave up on it and decided that outside of climbing-specific training, I only needed an antagonist and something for my posteriror chain, so I just started overhead pressing and powercleaning (I have some history in the olympic lifts). Immediately life became more simple, I wasn't swamped in volume, and I actually saw some progression in these lifts that pretty well translated to climbing. I'll probably run a proper cycle for weightlifting again in the future, but for now, this is sick.
I’m in the same boat. I started climbing 2 years ago, after about 10 years of lifting. I’ve been trying to get back to strength training - both because it’s fun to lift and be strong, and also because I’m 45 and want injury resistance and general fitness. This program could simplify a lot for me, while still inducing strength gains that will likely translate to climbing.
Good job! People really need to hear this. You don't have to be optimal all the time. Far better to show up and do something sub-optimal than burnout, take 3 months off, and lose the gains entirely.
I never thought someone could make something so much more complicated than it really is than this. Maybe if I literally never lifted before in my life and was just seeing/hearing this be explained/drawn out for the first time but even then I feel like most people already understand these concepts "Add weight now or add some later, maybe take some weight off" there I just explained the whole video in 1 sentence
When I saw the video title, I wondered if this was about Pavels PTTP… Power to the People was a game changer for me. In particular the “Bear” program that is mentioned in the book. In 2007, with very little equipment, in a tiny apartment, I paired deadlifts and Floorpress. Over the years, my training has evolved, and devolved, and evolved, but my goto is still my homemade version of Bear, pairing Deadlift with Floorpress on day 1 and Frontsquat with weighted Chinups on day 2. Whole template can be done with a barbell, a pair of sawhorses, a decent doorway chinup bar and a bit of rope for the weighted chins. In a tiny studio apartment.
@@scal7122 Sorry for the late reply, but if OP was doing a version of the "Bear" program from Pavel's PttP, it was probably 3-4 days per week. Bear is a much higher volume version of PttP, where you do the same DL/Press with your Main set of 5, a set of 5 @ 90% Main set, and then multiple sets of 5 @ 80% Main set. The 80% sets are done on 60-90 seconds rest and continue until fatigue starts to affect form. Once you can't get 5 crisp reps with good form, your're done. He doesn't give a prescribed number of 80% sets, but says it could go as high as 20 if you're fresh. The trade off for the high volume is decreased freqency. Pave says 2-3 Bear workouts per week in the book, I thihk.
Loved this program. One of the first ones I did and got me to a double bodyweight deadlift and bodyweight press. Granted I was a skinny kid back then. Only thing that I didn’t like was it gave you all these additional tools like specialized variety and alternative progression schemes but I was too dumb to figure them out back then so moved on to other programs.
I like learning about these different methods, as it teaches you different levers you could be pulling to achieve your goals. It a good way to shock the body and keep things interesting when things start to get boring or you really hit a wall.
This style of workout absolutely works for the intended audience. It’s great for athletes who are in season and are working hard on their sport. It’s great for people who are in between seriously hard workout programs; like an 8 week Smolov squat cycle. It’s also great for lifters who have a lot of experience in the gym but little time because of jobs or families. It’s not the best for anyone who is a beginner with less than 1 year of lifting.
I just do 2 exercises 2 days: squats 10x10 press 10x10 bench 10x10 pull-ups 10x10 I used to love deadlifts but unloading the bar, then loading it in the floor, unloading it etc felt like a chore, so I replaced it with low-bar squats which I also love. Thoughts?
Great video! Brooks Kubik and Stuart McRobert have some similar ideas and programs. Abbreviated programs, limited exercises but several sets at low reps….designed for most people, not folks who do it for effectively their jobs. A key point missing; enjoy it as well! Ps..Pavel had a bodyweight version in a variant of this…one legged squat and one arm push up.
So good. Thanks. I always learn something new from an AB video. And knowing the important bits to wash was useful too. My gym cohort will be grateful 👃👃👃😂😂😂
I would use this for bench and squat. seems similar to a program I used that was 2x5 bench, 2x5 incline and 2 x 5 squat. AMRAP second set, done M-F-W (every 5 days). i made great gains from this for 8-10 weeks before plateauing.
I have his a book Power to the people and it was the first serious strength training information I consumed beyond the body building mentality. The one question I've always had about the program is whether or not it's truly a complete GPP program? For example do you need to do squats? Will your legs, soecitically your quads, get hit well enough to not need to do other lifts? Add whatever specific movement pattern that isnt hit with only one arm press and deadlift ti that question.
I've been doing a heavy, light, medium program for 6 weeks and I feel absolutely shot. My right knee is jacked up with pain and I'm not sure if I want to (or should) carry on with it. Been an ass load of weekly volume, with total weekly squat reps up in the 70's and between overhead and bench my total weekly pressing volume is triple digits. I'm taking a deload now but not sure what to try after this week lol.
That's a lot of volume, you're overtraining. Cut back the volume and you'll make progress. When I used HLM for the squat, I did a total of 45 reps per week only.
I have had great success with Ben Patrick's kneesovertoes / ATG program. I had destroyed knees and now I can complete a full range split squat. Took me over a year but if start at Zero, they can be rebuilt. Hope it helps...
Hi, I am a big fan of your videos and I’ve been subscribed for about a year and I wanted to ask you a question. I’ve been following the power to the people program that you talked about. I actually got the book as well. It’s been a really really great thing for me and I’ve made an enormous progress but I had a question. I’m 54 and I’ve gotten my dead lift up to 480 for three and it’s going great but I’m wondering if I can get rid of the second set the 10% less set because I feel like my form goes to hell. If I take it away, do you think that would impact my progress at all? Thanks very much. 
I've done this but with a squat and a deadlift and a bench as well as a press and did not over train at all and paid good progress. Idk that I'd do something this limited now but if I had a time machine I might actually start my career like Adam Glass the man with the world's strongest hands. He said his year one was power to the people but with pinch plate curls added in also 2x5. His second year was enter the kettlebell with dealdifts, side presses, and pinch plates on his two variety days. Year three was two thirteen week cycles of each. Amd year four was enter the kettlebell with strongman training on his variety days.
@AlexanderBromley hence you talked about Pavel, I had to ask about kettlebells. Do you believe that kettlebells and kettlebell training have some benefits in therms of strength? And have you implemented them in your program(s)?
Thanks for the knowledge Bromley. I have been busy bingeing your videos! Been a big fan of Pavel’s work so it’s cool to see you break down one of his programs. IIRC I do believe there is a hypertrophy protocol discussed in the book called the Russian Bear that uses top sets and back off sets similar to what you recommend in your programming, albeit without additional accessories. Being a pro strongman, I am curious if you have any thoughts about combining heavy kettlebell training as recommended by Pavel into a strongman training program. Do you see any benefit to doing so? Not something you see often but I have always thought maybe there could be some benefit to incorporating some.
I'd love to hear more about the Russian Bear too. I've never heard anyone try it. The idea is you do your first two sets, back off 10%, then keep doing sets of 5 until you drop, 60-90 seconds rest. Apparently the idea was to go as high as 10, 15, or 20 sets! (Yes, deadlifts and press). Someone asked Pavel to clarify how often to do this, and I think the answer was "Try once a week for deadlifts, Twice a week for press".
kevin levrone way to get strong as shit as natural was ramp-up sets of 4 reps until one top set close to failure on barbell bench press and then doing the same on incline press afterwards, then 3 sets of 15 reps on chest flyes on cables and that was the entire workout and back home, he said to be able to bench 405 at 180lbs bodyweight or something like that, pretty straight forward strength training, he was skipping leg days (his words lol)
Yeah man, I have jsut got back into training & even though I have decent knowledge on all this stuff, I just want it to be simple. No plan to really compete, just want to feel good & strong. Aimed for 4 x week split, only hitting three. 4 lifts max at - 6x6, 6x6, 3x12, 3x12 - 2 min rest between across all (1:45 & into set up). Aim for at least 2-3 compounds (Usual squats, bench, deads, overheads, rows, pull ups, dips) other's hit what I think needs it such as face pulls, flys, ect. Pick a weight that is tough as on that last set or two & if I hit the weight that week, bump her up a little. Fees good, feels simple. When I plateau, will look to keep the same rep/set/selection & rest time as it makes workouts feel hard, intense & fast. Will look to put a bit more in regulation on weight with % of max but making progress now. May even keep the 3 day a week only, getting older & recovery is hard. Throw in something more to round out my health such as sprints or something.
This is funny -- I work out at home and frequently am short on time. I was thinking how often the two exercises I usually got done were the squat/deadlift and the military press, except I would do a 5x5 scheme. If I had time, I would include core work and some rows.
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This man is highly under appreciated he deserves a lot more recognition than he gets
Absolutely
...which one? Pavel or Alex?
Thats true!
@@drno62yes
Strongly agree
Pavel and Dan John are both guys who deserve much more coverage than they get. Hell, Dan is still totally open to fitness podcasts calling him up for a chat, but none of usual names ever seem to do it. The two of them have made an art out of both minimalist programs (when needed) and extremely simple, back-to-basics training that gets results. It's a shame more people haven't heard of them.
Dan John's easy strength program is criminally underrated
Yup! Fun fact: Marty Gallagher supposedly helped get Pavel on the map. He said they were having steak together at Marty’s house, and Marty learned of Pavel’s credential of Master of Sport in Kettlebells. Marty suggested Pavel take the KB thing and run with it in the US, and Pavel told Marty that KBs are too hard and that the average person isn’t going to want to put in the work. Anyway, I guess Pavel took the advice anyway, and I’m glad he did!
Yeah, I heard Dan first on The Art Of Manliness. Great program!
Naw! The guys to read are Randall J. Strossen, "Super Squats", Stuart McRobert, "Brawn", and all his "Hard Gainer" mags, Brooks D. Kubik, "Dinosaur Training", and anything by Dr. Ken.
@oldnatty61 what do you think those guys have shared that is unique that other big names haven't touched on as well?
I got this book 15 yrs ago and tried it. Best physique I ever had and strongest I ever was. The other trainers called me Two Set Tony and laugh. My retort was to take off my shirt and simply say it works. The laughter stopped. It's a strength program, not hypertrophy, but things will grow that need to grow. Well, I've got good genetics. At 5' 9" my weight went up to 185. My calves grew, my back blew up and my legs looked like tree trunks. Even my hard to grow shoulders grew. Instead of single arm overhead press, I did incline dumbbell presses utilizing the same everyday concept. I was a lean monster. Oh, yeah, even my obliques grew. The secret not talked about in this vid is the concept of total body muscle irradiation, contract every muscle in your body with each rep while you try to squeeze the barbell into spaghetti.
I haven’t read the book. When you mention utilising the same everyday concept do mean you did this every day? Thanks
@@seankenny100it’s a 5x per week program. When it gets heavy you can switch to 3. Hope you’ve gotten the book by now
go on?
I doubt you had 'tree trunk legs' at 5ft 9 185lbs.
@@MR12AMAZING same bro
Pavel is the master of teaching someone that has a regular day-job how to train for strength. Nobody wants to be super sore when you have to move boxes around a warehouse all day. I’ve been following Pavels work for years, and if someone is looking for some awesome training goals, his Strong First certifications (SFG 1, SFG 2, etc) are REALLY good, useful, real world goals. Also, don’t sleep on his Simple and Sinister book/programming. Even though it’s a kettlebell book, the principles work with any barbell lift.
HIS BOOK BEYOND BODYBUILDING IS INCREDIBLE AS WELL.
If you actually moved boxes for a living, you’d be strong, not weak like you are. Construction workers lift weights AND work all day.
You do to a point but eventually theres no more gains from it and just years of exhuastion @@HagakureJunkie
@j.5221 Your an idiot .
When you do manual labour been excessively sore from weights impacts your job makes it harder.
I guarantee you don't work physically and train . I've had both sedinary and physical jobs .
I train differently for both .
You can train to failure/intensity max while working from a laptop and be sore no sweat .
When I'm using machinery for marble floor restoration/maintenance I train leaving 2 reps in reserve so as not to feel like shit when I'm on my feet 8-19 hrs per day
I appreciate the effort to not fall into bodybuilding time-consuming lifestyle, but 2 exercises only is not the best way to go...
Our body is made to work in a lot of different manners and using only two movements (not even so complicated btw...) will develop overuse problems and unbalances all over.
I think that this method should have been made of 4 workouts with 2 different exercises every workout, it would have been waaay more balanced, productive and safe on the long run.
If I had to use only two movements, by the way I would have chose thrusters plus c&j, they cover many more muscles and athletic values.
5 years back I got pretty tired of training (was more like a chore, didn't feel like spending hours upon hours in the gym) so I just did 2 sessions with 2 exercises (Dips&Deadlifts; Frontsquat&PullUps) for 3x5/3x3/3x5/3x3 until eternity. in the low motivational weeks I had only 2 sessions when I felt like I got more motivation I did up to 5 sessions a week. worked well, kept my gains and did some more without doing anything fancy (already had 4 years of training xp so basically still bambi). high frequency is dope, marathon sessions at the gym more than once or twice a week is a chore though. respect to all strongmen & bodybuilders out there, you guys are insane and I love you for that lmao
How many hours do you guys spend on anaerobic system? 2 hours? 1 hour or less is enough to get adaptations you want.
I do suitcase deadlift/dips one day Bulgarian split squats/overhead press another. Other than a few minutes of mobility and core work every morning, that's all I do.
This is basically my goto template. Minimal fuss, minimal gear. Maximum real life “gainz”, and you get usefully strong.
This makes sense 👏
General physical preparedness
BASED
After I got wounded and lost my leg along with a few organs, I had to rethink my training regiment in order to stay in the game (yes, I'm an amputee and still actively working in a combat capacity... fucking science, amirite) and I came up with something very similar. I go heavy only 2 days a week, which consists of lifting with free weights, resistance bands, or sandbags (I mix it up by rolling a dice) while in full kit. The rest of the days I'm either working or doing skill based training (martial arts, shooting, movement, etc). 39, 5'8", missing a leg, still holding at 175 stacked and well defined. And I'm still running circles around guys practically half my age. Fuck, I'll take it lol
Pavel!!!! This was my first strength book ever. "Power to the People!" From Russia with Love!
If you follow Dan John at all, he has the concept of bus bench and park bench workouts. Power to the People is my goto park bench. I also use it quite frequently when work gets overwhelming. I can get up early and bang this out in 15 minutes. Spend 15 minutes after that on the rower or my bike. I’m not going to break any records doing that long term. But at 5 days a week, I can maintain my strength, and even drive my deadlift and overhead press up a bit if I have to stay on it for a month or two. And it does feel like “cheating”. 15 minutes. In and out.
My work gets crazy busy in the spring/summer months. I drop to 1 compound lift, 1 other lift for 4 sets compound 3 sets other lift at these times. 5 days a week. It keeps me working but i never get super sore or destroyed. I do that till September/October when things slow down again then get back to strength building.
Did a cycle of this when I was super busy last year. Managed to set new PR's in the one arm press, barbell press, and deadlift without feeling like I'd been run over by a truck, which is getting harder to do now that I'm north of 40.
The cycling segment is hugely valuable. It basically puts structure around something I've started realizing intuitively when hitting a wall: maybe I need to back off on the weight, maybe I need to keep the weight and just try to progress the rep count, maybe I just need a little more recovery, etc.
Great job with the video and explanations.
This is perfect timing. I've recently limited myself to 3 exercises on lower days & 4 exercises on upper days & it has definitely helped with decision fatigue.
TRY THIS OUT. LOWER 1: SQUAT 3X8+, RDL 3X10+, DB LUNGES 3X12+ PER LEG. LOWER 2: DEADLIFT 4X3+, FRONT SQUAT 3X3+, BACK EXTENSIONS 3X12-15. UPPER 1: INCLINE BENCH PRESS 3X8+, PENDLAY ROW 3X8+, DB HAMMER CURLS 3X15+, DB SIDE RAISES 3X20+. UPPER 2: MILITARY PRESS 3X8+, PULL-UPS 5X MAX REPS, BAR DIPS 5X MAX REPS, DB SHRUGS 3X15+. + MEANS TAKE LAST SET TO MAX REPS. ONCE YOU GET +2 OVER RECOMMENDED REPS ON THE LAST SET YOU ADD THE SMALLEST AMOUNT OF WEIGHT TO THE EXERCISE NEXT WORKOUT. IF YOU DON'T LIKE + SETS THEN EACH WEEK ADD 1 SET TO EACH EXERCISE FOR 3 WEEKS TOTAL THEN RESET TO WHAT IS SHOWN HERE BUT UP THE WEIGHT 5-10 LBS. EXCEPTIONS ARE BAR DIPS AND PULL-UPS. KEEP THOSE 5 MAX REP SETS THROUGHOUT. EXAMPLE IS INCLINE BENCH PRESS 3X8, NEXT WEEK 4X8, NEXT WEEK 5X8, NEXT WEEK BACK TO 3X8 WITH 5-10 LBS MORE.
I'd like to ask which exercises you chose, and the sets & reps? Thanks 👍🏻
@@dotdashdotdash I feel like I should preface this with the fact that I’m a 50 year old dude who lifts for funsies & getting stronger is just a byproduct & not the goal at this point. The specific exercises, sets & reps vary depending on what I focused on. The basic template remains basically the same, which helps my ADD brain with decision fatigue. Upper days are always 2 press/pull supersets & lower days are always a squat, a hinge & abs. I just change specifics after the main exercise for that day stalls, but the framework remains constant
Day 1
Squat- linear progression from 5x5 to 4x4 to 3x3
Stiff-legged deadlift- 5x10
Abs- 4-5x15-25
Day 2
Seated press- linear progression from 5x5 to 4x4 to 3x3
Chin grip pulldowns- superset with the press movement which dictates the number of sets, reps stay in the 10-15 range
Low incline press- 5x10
Pendlay rows- 5x10-15 superset with the press movement
Day 3
Sumo deadlift- linear progression from 5x5 to 4x4 to 3x3
Safety bar squats- 5x10
Abs- 4-5x15-25
Day 4
Close grip bench- linear progression from 5x5 to 4x4 to 3x3
Neutral grip pulldowns- superset with the press movement which dictates the number of sets, reps stay in the 10-15 range
Wide grip bench- 5x10
Wide grip pulldowns- 5x10-15 superset with the press movement
I’ve enjoyed so many of your videos, but this might be the one that will impact my lifting the most. Basic, easy to grasp method of adjustment and customizing a program to how I’m responding to the training. I feel genuinely smarter after watching this. Thank you for all the hard earned knowledge you share!
Great video. Makes total sense.
If you would like to learn about about this style I highly recommend Pavel and Dan Johns book Easy Strength.
Stuart McRobert wrote about extremely abbreviated routines like this 35 years ago. That said, I have tremendous respect for Tsatsouline and his body of work.
I love Stuarts books, great method for average naturals
His Books, but even more his magazine was an absolute game changer for anyone willing to listen.
I used to have a subscription to his magazine Hardgainer I loved it !!
@@Wizard-ys3vf I have every issue.💪
Was that bodybuilding a scientific approach and Brawn??
Outstanding video! There's a lot of talk about this program, but this is the first youtube video I've seen outlining the program in detail. Personally I had a lot of fun running this for a couple of months while trying to lose some body fat. Get yer lifts done in 10 minutes (I did block pulls plus overhead kettlebell press), then go for a long walk for at least an hour, five days per week. Lost 10 lb in a couple of months, and my strength went up. Those who like this style might enjoy Dan John's Easy Strength, or Easy Strength For Fat Loss. Similar idea, but 5 exercises.
Bromley and Pavel? It's an instant thumbs up
This is probably the best explanation of strength progression in all my years of watching RUclips videos trying to figure out strength progression, thank you
this style of training is so intuitive and approachable for so many people
Great video. I admire the work of Pavel, and a bigger admirer of Dan John. I follow Dan John's 'Easy Strength' program after 6 months of a typical body building program. It is remarkably simple and requires only about 30 minutes in the gym. Best part is, it just works. Would be keen to learn of your opinion on this program/approach.
Dan John's work has been a game changer for me too! I love his podcast as well.
The barbell deadlift and KB one arm press is a good workaround for people nervous about one arm Barbell press.
I work in construction and it’s hard work I have only trained twice a week for the past 20 years with full bodywork outs and it works for me
The best rehab “gains resurrection” program I’ve ever done was from Dan John’s East Strength, which he’ll admit is heavily influenced by Pavel
I got " The naked warrior" by Pavel when I started chalisthenics way back. It was just 2 exercises also
In ode to Mentzer. Basically Heavy Duty.
My strength focus now revolves around the full clean and press and the snatch, either with a barbell or a dumbbell. Anywhere, anytime, any day. Same weight - just for maintenance (not interested in hypertrophy). I mix in calisthenics (dips, chins and shrimp squats) Tsatsouline style grease the groove, skipping and stair sprints. 58 years old and I just want to be athletic and mobile.
WTH is a Shrimp squat?
ruclips.net/user/shortsa3aw-5vDM2E?feature=share
@@jprp999 It's a sigle leg squat where your non-working leg is held behind you instead of in front like a Pistol squat. Similar to a skater squat, but more knee bend on the non-working leg. Goal is to be able to hold the foot of the non-working leg with your hand so your knee is bent almost like a quad stretch. Lower until the bent knee touches the groud, squat back up. I find it harder than Pistols due to the weird balance.
Thanks, i might try that next time i'm forced to do a home workout.@@robbybeauchamp
Mentzer had the 2 move workout once per week, worked great
I like basic stuff being only half a year in alot of this advance stuff goes right over my head Thanks big man
Yay a new bromley video. It had been a few days. My life is empty without bromley videos
Simple can work. When I am highly time limited (but manage not to drop training completely...😂), I tend to use one of two simple plans:
1. Clean and press (with front squat in there, obviously) alternated with deadlift 2-3 days a week.
2. 3x10 giant sets of bench / row /squat at a weight I can do with no warmup.
Either of these will keep me from slipping too much and get me in and out of the gym in 15 minutes, tops.
I did something very similar when I got my first child and in the begining it felt like shit honestly, I was certain that I’d lose all my gains I had worked for years for. But that turned out to be one of the most productive training periods in my life and made me jacked as f u c k and still affect training decisions to this day. Everyone should try a few months like that.
Sorry but what would be 3x10 giant sets?
It's 3 sets of 10 reps, right?
Or it's 10 reps minimum up to whatever you can take?
@@marcust478 a giant set is like a super set, but there are more exercises, so I just did 10 reps each of squat-bench-row, then rested one to two minutes and started another set. Repeat again.
@@DangRenBoa Giant Set is 4 exercises in a row, 3 in a row is a Tri-Set, 2 a Superset.
@@zerrodefex That really depends. Do a search. Many of the first search results support my use, and it was definitely the norm when I learned it twenty years ago, when tri-sets weren't a thing.
Perhaps the definition has changed over time. Or maybe it's a regional thing because many of the sites saying four sets are UK/European.
Hey Bromley. Superb video and philosophy. I thought about the same stuff like a year ago and decided to focus on deadlifts and dumbell chest/shoulder press variations. Really helped me to get better at the foundational level and also realistic to consistently work out. Now that I feel more confident than ever in how I do the exercises I started your 70s Powerlifting programm. Lets see how that goes.
Thank you very much for the good quality videos. Thankful to the algorithm as well who brought me here some weeks ago
I think there is a pretty fair size audience for simple programming. You have those who don't have a ton of time to spend planning, never mind, doing, complicated workouts. And you have those of us who burnt ourselves out on more elaborate or taxing programming. Take them together, that is a fair size group.
Fantastic video, in the age of fitness influencer gurus and optimal training, it's very refreshing to hear someone talk about as long as you use progression, and ADAPT, use different types of progression depending on how you're feeling, where your body is at, that is all it really takes to get stronger. I'm also a very big fan of approaches that take into account not everyone wants to be in the gym 6 days a week, not everyone wants to break world records, they just like lifting weights.
Ill never forget that my reddit account got hacked because i shared your video about how steroids dont turn you into super soldiers on the bjj subreddit. Good times
I would not have the strength I have today or have found my love for p lifting if I didn't find a old beat up copy of power to the people. After that I bought beyond bodybuilding (Heise shrugs.. suitcase deadlift..the sheko program!!!) Pavel books are worth the money. Such good knowledge for beginner to intermediate lifters... Love what you do Bromley love your channel!!thanks brother
I love this philosohy. Ill take a seat and grab the notes on this one. Thanks bromley.
Ive always loved this type of approach. Many people just dont ask this question enough times and this is an actual mantra in other fields: what the minimal dose that produces a positive adaptation?
Once you find It, you can always increase It over time but if you dont find It, you might be pushing It to the high end of the range quicker than youre supposed to. Its good to take a step back from time to time in order to take a leap forward further down the road
will reiterate i could listen to these analysis all day long .. not cos im gonna change everything everyday, but i love thinking about the process in different ways.. thanks!
I've read this book more times than I've bothered to count, Pavel's PTTP Professional and Beyond Bodybuilding are incredible too, I go back to these books so often to re-read a chapter or two
😎Have you done more than read it? What have your results been from implementing it?✌️
Alex can you rank Pavel’s programs? He has so much deep lore that it’s hard to keep to track of everything. Power to the People, Easy Strenght, Russian Fighter Pull Ups, Simple and Sinister, 5x5x5, etc
Would love to see you and Dan John having a chat about the 'easy strength' style of training, especially with his latest book the Easy Strength Omnibook.
Thanks for the video - I didn't read that book but I did read the Simple and Sinister book. It's very similar. KB swing and Turkish Getup. It's a great concept. I also read another book Built from Broken. It has a 4 week cycle. Basically, the each week of the month focuses on a different reps, timing and load. Best wishes!
I have all your books an still come to listen . Alex has a gift of gab
I've been working over six days a week this year. In March I put OHP (heavy light medium double dynamic) on the front burner, super-setted with cable pull downs on a 1.25 lb linear progression. I still did other exercises as I could get time, but averaged just under 3x wk on OHP/Lat PD. One hack that helped was to get my first warmup set of OHP with a technique bar and plates the minute I got home, before changing clothes or, God forbid, sitting down. I went to a 20 kg bar and bumper plates on the next set. My squat has been a front squat with whatever weight is on the bar, slowing it down enough to make it hit my quads. For me the upper back work and verticality help with the OHP. It's been great to progress on something meaningful at a good rate while teaching high school and a Saturday program as a senior citizen.
Thanks for the advice on periodization, Brom. I'm going to run it again, starting a little heavier than last time, modifying the lifts' stabilization and ROM for 65 year old joints. I'm upping variety on the lifts I've been missing, too.
That's a great tip about starting your warmup instead of sitting down when you get home. I've missed more than a few workouts from sitting and not getting back up lol.
Very cool. As a dad of 3, I have kinda evolved to something like this. But my macros haven’t followed suit😮
I’m still eating like I’m playing college football 🏈 🙄
Thank you for validating! I will commence eating like a responsible human 💪🏻
Love PTP. At risk of mission creep, I always felt could use the single Barbell and plates (affordable set up, only requires a floor and min investment equipment) to do PTP as an Easy Strength w/o. Hinge exercise: weighted Barbell DL. Squat: clean weighted Barbell to chest and do front Squats. Pull: use weighted barbell to do incline rows. Push: OA weighted barbell bent press. Core: use weighted barbell to do single arm suitcase carry or use barbell to do a roll out like an abdominal wheel exercise. Seems a very Dan John and Pavel thing to do.
Its great that deadlift has taken the place of incline bench... my upper body build is rare in most gyms.
Can you review a Brian Alsruhe program & his methodology?
I remember reading this book and following this program in the summer of 2008. It was a great time!
I think one of the big reasons for the One Arm press is that you don't need any sort of bench or stands.
You don't even need to clean the weight.
Rad video! I unknowningly have been training like this for a little while now and it's validating to hear that it has some merit. I'm not a strength athlete, I'm a rock climber, so take that for what you will.
Previously, trying to balance weight training as an accessory to climbing has been a pain in the ass. It was like trying to juggle two cycles at the same time and figure out what would be the most impactful for my performance and when. Absolute clusterfuck. Eventually, I gave up on it and decided that outside of climbing-specific training, I only needed an antagonist and something for my posteriror chain, so I just started overhead pressing and powercleaning (I have some history in the olympic lifts). Immediately life became more simple, I wasn't swamped in volume, and I actually saw some progression in these lifts that pretty well translated to climbing.
I'll probably run a proper cycle for weightlifting again in the future, but for now, this is sick.
I’m in the same boat. I started climbing 2 years ago, after about 10 years of lifting.
I’ve been trying to get back to strength training - both because it’s fun to lift and be strong, and also because I’m 45 and want injury resistance and general fitness. This program could simplify a lot for me, while still inducing strength gains that will likely translate to climbing.
Good job! People really need to hear this. You don't have to be optimal all the time. Far better to show up and do something sub-optimal than burnout, take 3 months off, and lose the gains entirely.
I never thought someone could make something so much more complicated than it really is than this.
Maybe if I literally never lifted before in my life and was just seeing/hearing this be explained/drawn out for the first time but even then I feel like most people already understand these concepts
"Add weight now or add some later, maybe take some weight off" there I just explained the whole video in 1 sentence
When I saw the video title, I wondered if this was about Pavels PTTP…
Power to the People was a game changer for me.
In particular the “Bear” program that is mentioned in the book.
In 2007, with very little equipment, in a tiny apartment, I paired deadlifts and Floorpress.
Over the years, my training has evolved, and devolved, and evolved, but my goto is still my homemade version of Bear, pairing Deadlift with Floorpress on day 1 and Frontsquat with weighted Chinups on day 2.
Whole template can be done with a barbell, a pair of sawhorses, a decent doorway chinup bar and a bit of rope for the weighted chins. In a tiny studio apartment.
How many days a week were your doing that?
Im assuming 2 but was it also 2x5?
@@scal7122 Sorry for the late reply, but if OP was doing a version of the "Bear" program from Pavel's PttP, it was probably 3-4 days per week. Bear is a much higher volume version of PttP, where you do the same DL/Press with your Main set of 5, a set of 5 @ 90% Main set, and then multiple sets of 5 @ 80% Main set. The 80% sets are done on 60-90 seconds rest and continue until fatigue starts to affect form. Once you can't get 5 crisp reps with good form, your're done. He doesn't give a prescribed number of 80% sets, but says it could go as high as 20 if you're fresh.
The trade off for the high volume is decreased freqency. Pave says 2-3 Bear workouts per week in the book, I thihk.
@@robbybeauchamp thank u buddy
Pavel is awesome.
Please do Dan John's Easy Strength!
Great video.
Would be great to hear your insights on 2 related programs: easy strength and mind over muscle aka 5x5x5
Loved this program. One of the first ones I did and got me to a double bodyweight deadlift and bodyweight press. Granted I was a skinny kid back then. Only thing that I didn’t like was it gave you all these additional tools like specialized variety and alternative progression schemes but I was too dumb to figure them out back then so moved on to other programs.
I like learning about these different methods, as it teaches you different levers you could be pulling to achieve your goals. It a good way to shock the body and keep things interesting when things start to get boring or you really hit a wall.
Excellent!
Thank you for sharing!!
This style of workout absolutely works for the intended audience. It’s great for athletes who are in season and are working hard on their sport. It’s great for people who are in between seriously hard workout programs; like an 8 week Smolov squat cycle. It’s also great for lifters who have a lot of experience in the gym but little time because of jobs or families. It’s not the best for anyone who is a beginner with less than 1 year of lifting.
This is excellent!
It seems Pavel's routines are made around the idea of combining two complementary exercises. One push + one pull-hip-hinge.
Lets go boys, another whiteboard video. Looking forward to this.
This was great! Learned so much!
I just do 2 exercises 2 days:
squats 10x10
press 10x10
bench 10x10
pull-ups 10x10
I used to love deadlifts but unloading the bar, then loading it in the floor, unloading it etc felt like a chore, so I replaced it with low-bar squats which I also love.
Thoughts?
Start the deadlift from a rack.... then you can load and unload easily.
Great video! Brooks Kubik and Stuart McRobert have some similar ideas and programs. Abbreviated programs, limited exercises but several sets at low reps….designed for most people, not folks who do it for effectively their jobs. A key point missing; enjoy it as well! Ps..Pavel had a bodyweight version in a variant of this…one legged squat and one arm push up.
That intro had me chuckling in the middle of a coffee shop
had to save this
So good. Thanks. I always learn something new from an AB video. And knowing the important bits to wash was useful too. My gym cohort will be grateful 👃👃👃😂😂😂
I would use this for bench and squat. seems similar to a program I used that was 2x5 bench, 2x5 incline and 2 x 5 squat. AMRAP second set, done M-F-W (every 5 days). i made great gains from this for 8-10 weeks before plateauing.
Fabulous observations, appreciated.
Dan john is great too.
Once again, Bromley; with the: "It needed to be said."
Is this something you’d recommend to an older man specifically, someone in their 50’s?
I have his a book Power to the people and it was the first serious strength training information I consumed beyond the body building mentality.
The one question I've always had about the program is whether or not it's truly a complete GPP program? For example do you need to do squats? Will your legs, soecitically your quads, get hit well enough to not need to do other lifts? Add whatever specific movement pattern that isnt hit with only one arm press and deadlift ti that question.
1:15 not the most simple program, but the simplest program, grammar error, comparative adjectives, superlatives , good job
Excellent explanation!
The amount of rest between sets Pavel recommended was insane to me.
Great job, brother!
I've been doing a heavy, light, medium program for 6 weeks and I feel absolutely shot. My right knee is jacked up with pain and I'm not sure if I want to (or should) carry on with it. Been an ass load of weekly volume, with total weekly squat reps up in the 70's and between overhead and bench my total weekly pressing volume is triple digits. I'm taking a deload now but not sure what to try after this week lol.
That's a lot of volume, you're overtraining. Cut back the volume and you'll make progress. When I used HLM for the squat, I did a total of 45 reps per week only.
I have had great success with Ben Patrick's kneesovertoes / ATG program. I had destroyed knees and now I can complete a full range split squat. Took me over a year but if start at Zero, they can be rebuilt. Hope it helps...
This book is criminally underrated.
I made a shorter one: 1 lift, 1 set.
Great stuff. With how short this is, what would be a proper warmup? A few warmup sets?
Hi, I am a big fan of your videos and I’ve been subscribed for about a year and I wanted to ask you a question. I’ve been following the power to the people program that you talked about. I actually got the book as well. It’s been a really really great thing for me and I’ve made an enormous progress but I had a question. I’m 54 and I’ve gotten my dead lift up to 480 for three and it’s going great but I’m wondering if I can get rid of the second set the 10% less set because I feel like my form goes to hell. If I take it away, do you think that would impact my progress at all? Thanks very much. 
I've done this but with a squat and a deadlift and a bench as well as a press and did not over train at all and paid good progress.
Idk that I'd do something this limited now but if I had a time machine I might actually start my career like Adam Glass the man with the world's strongest hands.
He said his year one was power to the people but with pinch plate curls added in also 2x5. His second year was enter the kettlebell with dealdifts, side presses, and pinch plates on his two variety days.
Year three was two thirteen week cycles of each.
Amd year four was enter the kettlebell with strongman training on his variety days.
This one’s going in my library.
Yeah, lots of ways to get it done, and Pavel had a lot of interesting ideas besides pushing kettlebells
How about Easy Strength by Dan John?
Great video 👍
Excellent so interesting thank you.
Love your content.
I'd like to see full range pull-downs as well. A vertical one arm press is nice but the pecs will be underused here.
@AlexanderBromley hence you talked about Pavel, I had to ask about kettlebells. Do you believe that kettlebells and kettlebell training have some benefits in therms of strength? And have you implemented them in your program(s)?
Simple is brilliant.
Thanks for the knowledge Bromley. I have been busy bingeing your videos! Been a big fan of Pavel’s work so it’s cool to see you break down one of his programs. IIRC I do believe there is a hypertrophy protocol discussed in the book called the Russian Bear that uses top sets and back off sets similar to what you recommend in your programming, albeit without additional accessories. Being a pro strongman, I am curious if you have any thoughts about combining heavy kettlebell training as recommended by Pavel into a strongman training program. Do you see any benefit to doing so? Not something you see often but I have always thought maybe there could be some benefit to incorporating some.
I'd love to hear more about the Russian Bear too. I've never heard anyone try it. The idea is you do your first two sets, back off 10%, then keep doing sets of 5 until you drop, 60-90 seconds rest. Apparently the idea was to go as high as 10, 15, or 20 sets! (Yes, deadlifts and press). Someone asked Pavel to clarify how often to do this, and I think the answer was "Try once a week for deadlifts, Twice a week for press".
kevin levrone way to get strong as shit as natural was ramp-up sets of 4 reps until one top set close to failure on barbell bench press and then doing the same on incline press afterwards, then 3 sets of 15 reps on chest flyes on cables and that was the entire workout and back home, he said to be able to bench 405 at 180lbs bodyweight or something like that, pretty straight forward strength training, he was skipping leg days (his words lol)
Yeah man, I have jsut got back into training & even though I have decent knowledge on all this stuff, I just want it to be simple. No plan to really compete, just want to feel good & strong. Aimed for 4 x week split, only hitting three. 4 lifts max at - 6x6, 6x6, 3x12, 3x12 - 2 min rest between across all (1:45 & into set up). Aim for at least 2-3 compounds (Usual squats, bench, deads, overheads, rows, pull ups, dips) other's hit what I think needs it such as face pulls, flys, ect. Pick a weight that is tough as on that last set or two & if I hit the weight that week, bump her up a little.
Fees good, feels simple. When I plateau, will look to keep the same rep/set/selection & rest time as it makes workouts feel hard, intense & fast. Will look to put a bit more in regulation on weight with % of max but making progress now. May even keep the 3 day a week only, getting older & recovery is hard. Throw in something more to round out my health such as sprints or something.
Dan John Program: clean and press, pull ups.
You should have a podcast with Dan John, he appears on podcasts regularly
I'll embed this program to my regular hypertrophy program, just for fun!
This is funny -- I work out at home and frequently am short on time. I was thinking how often the two exercises I usually got done were the squat/deadlift and the military press, except I would do a 5x5 scheme. If I had time, I would include core work and some rows.
PAVEL'S STUFF IS AWESOME