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
This was the best comprehensive video on designing a program I have ever seen, thank you so much! This is going to help me out immensely, I've always just ran myself into the ground until I burnt out and quit. Losing pretty much all improvements after my multiple year brakes in between then trying to get started again from ground zero. Thank you, you're fucking awesome man!
This is easily the best video on weightlifting programming I've ever seen. I've scoured the internet for years looking for programs and this video/series showed me the logic behind programming. Who would have thought I would be able to write my own consistent program at this point in my life? I'm doing a hybrid between the step/linear model broken down here and all of my workouts are clear-headed and easy to analyze.
Thank u for this man. Ive found ur channel not long ago. Love it. So much information. Love the fact there is no fancy editing, no thrills, just pure raw knowledge. Cheers.
This is the most important lifting video in the history of lifting videos. If there's one channel I'd really recommend to everyone who struggles with programming, it's this one. Alex makes every little detail so easy to digest, it's incredible. Utterly destroyed the myth that existed in my head that programming is gonna be complicated no matter how you look at it. Writing a decent program is now simpler than ever thanks to the invaluable info you can find on this channel. The bottom line is: it doesn't really matter that much what you exactly do, between certain limits and boundaries that is, which are dictated by logic and common sense, and which are outlined excellently in these videos. Alexander Bromley, I salute You.
Who are these idiots disliking this video?! This is GOLD! This is the kind of thing for which people pay hundreds of bucks in seminars/programs being given FOR FREE!! And that too in a simple, explanatory, tutorial-like manner! What more do ya ppl want!?! Alexander, your channel consistently gives very useful & scientifically verified info! Thanks so much for this!! Stay safe! P.S.: Could you do separate series on warm ups; GPP; stretching/flexibility/mobility drills? That would be super-useful!
I guess they want RUclipsrs who take off their shirts and draw on their bodies (and then don't care when that person gets caught using fake weights and does a DL with horrible form just to prove they can kind of do the lift). On the bright side, it's just seven dislikes. Seven more than this outstanding video should have, of course, but it's still very low.
Bro those programs that cost hundreds aren't even as good as this...I know, I paid for em🥲. And look at me now, I'm here learning this from the Bromster
@@RichM3000 oh mannnn. I wonder how many ppl caught this lmaoo. On another note tho, said youtuber to which you are referring does help a lot of ppl so it really doesn't matter if he/she/circle does use fake weights or explains things with his/hers/circle shirt off
Awesome video. I love the word "volumizing"". Building up muscle, work capacity and a general base is definitely going to be my priority when gyms reopen.
I love step progression; I start off with a wendlers based top set and then backoff the weight a little for 3 straight sets that I dub ‘challenge sets’, not quite all out but I choose a weight that I’m not quite comfortable handling for volume and I take it for sets of at least 4. then I try to conquer that weight by building those sets up to 8 reps over the weeks
The 10 block, 8 block, 6 block, 4 block, and then to triples and then to singles and doing 4 weeks of each block is literally 70’s era American powerlifting programming. Superb video.
@@CsaVage90 not really man most would be fine on HLM after that and then probably 5/3/1 for a few cycles after being a beginner but if you look at juggernaut programming which is actually an advanced strength level program all be it pure linear progress and linear periodization it’s a bitch and a half to run even with a training max lol
@@noalane3626 The level of variation on what works is fascinating to me. I see what you’re saying. Didn’t Eddy Coan use the same template for years and only changed accessory movements when needed? He kept it basic but brutal. Doesn’t juggernaut have like a 5x10 for deadlifts programmed somewhere? ☠️☠️
I like this video a lot. Most programs are prescribing the same thing, it's just how it is conveyed to you and how you can understand it. I believe an experienced lifter almost exclusively auto-regulates and doesn't need "set" program.
Just threw my program away after watching this. My programs are always missing something and you sir just made it cleared to me what it was for me thank you.
What an awesome easy to digest video. I’m no competitor just train as a hobby but I will definitely be using these concepts more instead of just the same routine with no direction.
Wow, Bromley basically explains everything! He doesn't miss a thing. Been diggin' the channel and blitzing all his content. 11:30 learning to stay back on a threshold because I've always wanted to just add weight cuz the workouts easier. 15:00 hit the nail on the head, we all chase heavier weight. Just adding reps/sets is big, I feel better and more confident of that same weight too. 18:15 Don't ever miss a rep, it isn't PR moment, that's a scheduled time down the line you're building to. If you learned to stay back, you'll soar at the PR week.
Bromley, I feel so glad I discovered your channel! You are gold, man. Thank you for being this open encyclopedia for all of us who want to learn. Please keep doing this kind of thing! Power to you!
Ive been watching a bunch of Bromley's videos lately and only now while watching this wonderful summary/condensing of strength programming did i notice that he seems to do these videos in 1 take. Very well spoken and great at explaining. 👍
Your channel is so underrated! You got great content here. A lot of it about how to structure a group of workouts, I was wondering if you could cover what you recommend/do in one workout e.g. exercise selection, time in the gym, so forth. Keep putting out the content!
Wow! Just came across your channel and this video. As a fairly experienced lifter this is the best video on programming I have seen. Well done on being able to impart your expertise at such an understandable level for everyone. If you want to programme your training - watch this video. Look forward to checking out your other vids. Thanks
Such a good vid. Fun fact, when I was 15 I took my deadlift from 315 to 390 and my bench from 175 to 225 by maxing every week 😂 then I hit that wall but it was quite a ride while it lasted
131/0 Like to dislike so far... that's hella good! Some of the big channels need to give this channel a shout out. It deserves a higher sub count and view count, especially since shit fitness channels have millions of subs.
Just stumbled on the channel a couple weeks ago when saw video for the Greg Knuckols bench program break down. Started lift about 5 years ago (in my mid 40s) without any idea but, constantly trying to find the next quick thing to help me progress. Watched umpteen videos and read so many articles. Only recently have tried to come to a mind set that I need to just work on understanding progression for me is going to take years. This video is going to really help towards that. Set myself on a program for the base lifts and just steadily work on them and just keep working on the extras along the way. Like the idea of the Linear for Bench/Squat and wave approach for deadlift.
I watched this video a long time ago, but I am only starting to really get it and internalize the concepts. Thanks Bromley. This has got to be a top ranked video of yours.
I’ve been listening to Barbell Logic and starting strength podcast a lot and I really like those guys but just seeing your visuals makes a lot of things make sense I really appreciate you taking the time!!
Thanks for all the info Alexander. Your RUclips channel is the best powerlifting channel off all the one's that I have seen to date. With the best information. Thanks for that
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!!)
From your older videos I set up a "linear program with waved volume." Working from 6-12 sets over 3 weeks for SQ and BN, Dead held at 3 sets. KISS really works. Write a program based off this video and gains will come fast.
thanks for the comprehensive breakdown of programing. i have done a lot of endurance/ applied strength training and am in the process of trying my hand at real dedicated strength/power work. this vid had a a lot of clear explanations of some basic i am new to. thanks again.
Thank you, this is great! I have twenty plus years of experience and studying and training. This overview is such a great "big picture" to keep in mind. My first video of yours. I've subscribed with enthusiasm!
Question: If you're squatting and benching twice per week, following with the examples given toward the end of the video, what do you do for the second workout that week? During the explanation of frequency, you state that high/low and volume/intensity are used for 2x week. So if we're following our main workout with the examples given, what is done on the second day?
On step loading you show different rep ranges. Work from example 3x8 up to 5x8 Then 3x6 up to 5x6 etc. Instead of changing reps can I do the same with 5 reps? Example 3x5 at 65% and work up to 5x5 and increasing weight in that way?
This is gold man. I have struggled to understand Wave, Linear and all of it but you have made it really "KISS". I have made really good gains following a simple linear progression on weighted pull ups and i'm trying to find how i can apply these to Front Lever and Planche training
I have never seen any of strength people talk about Push Pull Legs type of split where you could potentially do something like this: - Push day: OHP, BP, Dips and an optional Pushups as accessory (volume and intensity may vary depending on lifts) - Pull day: Deadlifts, Pull-Ups, Power Cleans/ Rows and Bicep Curl as accessory perhaps (only for me personally As I like bigger biceps ;) ). - Legs day: Front Squats or Back Squats (I prefer Front Squats because I dont have a rack at home and I need to power clean to Front Squat but Back Squats are better I know), Bulgarian split squat as accessory work Rest day and then repeat above. Starting Strength has too low of volume for me, 5/3/1 Also has lower volume however their core lifts I agree with and can be Squats, Presses, Deadlifts and Pull ups and some accessory work. Can you talk about this ? Is this routine a body building type of routine only? %ages are too many variables to keep track off, I have also explored Juggernaut their system has a deload week which I have played in the past, I know you compared these known routines but never mentioned PPL split can you talk about it ? why is this not a strength program? or can it be? I am confused - I am newbie and looking for some advice.
Best video about programming strength I've ever seen - amazing! What I would be also really interested is how you add assitance exercises to such a program. And how you treat them right - e.g. how hard should they be? Should you try to also progress in that each workout? Is there a video where you talk about this?
Amazing video man. Just came across your channel and I’ve been binge watching like crazy. So much awesome information and described in such a clear and concise fashion.
Bromley, Have really enjoyed the content sir. Love the way you break things down for the viewer. Also love your assessment of Undulating Periodization. I enjoy training it at times for the sake of making marginal improvements on a yearly basis but when looking to see concrete changes to specific physical qualities find it is far too lacking in the realm of directed adaptation. At least for individuals who don't possess top tier genetics and are the landscapers of fitness as opposed to the gardeners. From a health standpoint, I think it is a fine place to land with programming after an individual has achieved the general strength/body mass levels that allow them to maintain a healthy body composition relative to their given appetite. UP also obviously allows for larger gross caloric expenditure week in and out than training for a more specific physical quality, so it does have those fringe benefits as well. I like to break a lifestyle individuals training life into three phases of development: Prepare, Build, Explore/diversify. Concurrent as well as Undulating seem to lend themselves extremely well to the final phase. The problem is most individuals have no business taking their training to that phase. Especially when it comes to the strength focused group that you are generally targeting. Most average genetic specimens should find themselves at least at that big man status before entering explore/diversify. Unfortunately you know as much as I do that most individuals and trainers love to keep themselves and their clients in the prepare phase (perpetually doing fluff/coordination development/general work capacity stuff) or skip straight to the explore and diversify phases before their clients have ever built any true output capacities. Keep the good content coming sir.
Question on reverse pyramiding, I’m currently trying to take that reverse pyramid idea but with smaller regular pyramids in a slowly increasing volume framework. So for squats 5x8, 5x6, 5x4, 5x2, max single, relaxed session. Then 5x9, 5x7, 5x5, 5x3, max double, and so on. Is this a reasonable alteration to your suggested reverse pyramid style? Trying to get ideal volume comfort and heavy weight.
No. Changing the goal post every time isn't beneficial because you can't accurately guage if you're getting better. You should keep the rep range for a given lift the same throughout a block and modulate sets depending on your fatigue level on a given day, or whether you plan to have a week with lower/higher volume than usual. This is to develop strength. After a block like this you'd peak, gradually increasing intensity and decreasing volume over a few weeks similar to how you described. Strength should be developed other than when you require to test it (like at a meet or mock-meet). An strength responds most readily to increasing volume and work capacity.
Maahir Uttam well... like I said I am peaking, just a max single, then max double, and so on. No disrespect but every training block should have a new goal post, that’s what improvement is. I have no idea why adding volume to the same weight and still entering each block with heightened volume, then lowering that as I get into the last couple weeks would not count as improvement. I am “increasing strength” because each set is actual work. I am asking this professional about the benefit of reverse pyramiding, not your oppinion that you can’t gain strength while doing some more volume.
Not sure if you'll be checking comments on older videos or not. And I'm not sure if you've answered this at some point in your programming series as I haven't watched everything yet. But how effective is focusing on something like Linear Periodisation in the way that you prescribe on a compound like squats for bodybuilding? 5x10 at 60% seems like a lot of 'junk volume' if you know what I mean. You won't be hitting the right sweet spot in RPE/RIR until the last set. But is it programmed that way for a good reason? I quit doing 5/3/1 for my strength-focused compounds because I found the first two sets to be pointless. They were useful when I was focusing on building strength, but now that I'm focusing on building size, symmetry and aesthetics, 5/3/1 seems a bit out of place. Your suggestion for Linear Periodisation isn't too far off from that, in that you're performing a lot of sets at a low RPE. But is it programmed that way purposefully to enhance size in the LONG term, not just in that one session? Or is this methodology more suited for strength? I'm gonna buy your book and hope that it covers those areas, but I thought I'd ask here as well.
How do you know if you’re better off doing linear or Step? Is there any indicators or you just have to try out both and see what happens? Love the vids. Took thorough notes on several vids.
@Alexander Bromley, and rest of you fellas, I have a question about step loading. After each 3/4 week mesocycle, when you move to a higher percentage, do you use the initial max%, or do you add 5/10 pounds to that? for example, if your bench press 1 rep max was 200 pounds, and your first mesocycle was at 65%, 3x8x130pounds ,4x8x130pounds,5x8x130pounds, when you move to 70%, is it going to be 3/4/5x6 x140 pounds, or 3/4/5x6x145 pounds? Second question: can you progress while keeping in the same %, while volumizing each week, 3x6,4x6,5x6 at 70%, and then reset at 3x6 with more weight on?
I don't have any experience with older lifters, but I would assume its near the same. Just pay attention to your body. The only thing I can maybe see as different is possibly the frequency. You may have to lift a little less frequently. The key is to listen to your body.
Question coach! if I use the “step progression” using a (3+1) block on the last week (de-load week) which will i tweak? The intensity or the reps and volume? because like what you said, the difference of step and linear progression is that, step doesn’t change the intensity.
Really good information. You mention chin ups being in line with the secondary exercises that you can train more frequently. I've always thought of these as a compound lift in line with an overhead press in terms of the number of muscles involved. Is this assuming people aren't adding weight to their chin ups? Or is my ignorance showing and there's something different with chin/pull ups compared too the foundational compound lifts focused on in this video?
I really don't understand why chin ups are treated as secondary/assistance lift. It is a very fundamental movement. lots of muscles involved and it is just human nature to lift yourself up to somewhere. But all these guys that advocate squat/bench/deadlift culture just sees this great movement as assistance. But overall, it is a great video.
I think it depends on your goals. For some people, Bench press is used as a secondary lift. For some people curls can be used as a primary lift (think arm wrestlers). It just all depends on your goals.
My guess would be that for powerlifting and strongman, pullups are considered secondary on the basis that they aren't the main lift, or don't mimick any of the main lifts. This results in alot of lifters throwing 3x AMRAP sets at the end of their workout, which is a pity because they are such an excellent movement, especially weighed pullups. But it's also fair enough that if a lifter wants to prioritise their competition lifts, then why pay more importance to the pullup than it deserves for their competition.
i been watching this channel religiously and i was dreaming about the book base strength i bought it an i cant put it down but now im litteraly having damn nights of waking up and tossing an turning an thinking about base strength Gah damn you alex damn you
So dumb question but when he talks about frequency 1-2 times a week he means you should do the specific workout for each main movement 1-2 times a week is okay? Like that’s not too much ? Just worried about injury that’s all , how do we know how hard to push accessory sets / exercises? Should we push them to rpe 8-9 or possibly failure ? Or will that lead to fatigue and injury as well?
Appreciate your work.. I can't help but work to max's all the time! I'm presently doing 531 with Rest Pause sets after the main AMRAP set followed with the alternative Boring But Big 5x10 on the alternate exercise eg Bench 531 OHP 5x10@55-60% This is then followed with 3 other exercises like WG Chins, Wtd Dips & Rows all 5x10. Probably cant keep this up more than 2-3 mths but what do I do after? Go back to the basic 531 simplest strength prog? After the intensity of RP sets and 5x10 I don't feel the regular prog is enough intensity or volume to make progress with. Am I wrong about this? Is it possible to progress with less after doing something like BBB? I've been training several years but life has often got in the way and I've had to re-start and am still not particularly strong! Thanks.
Sir, is the below example correct (trying to understand - thanks) squatting twice per week 3x10 @ 60% squat next squat in the week 4x10 @60% or do you only increase each weak and make 2nd squat workout of the week a variation or light day? Thank you - love this channel!
Question- This is the only thing i’m stuck with in my programming, if i’m squatting or benching multiple times a week in my programming, what should I be doing on the other days if i’m following a program week by week? Am I doing that same rep range and intensity each day I do that certain compound or should I just focus on lighter weight with volume?
They absolutely can and, as things advance, sometimes should. But don't just make them different for the sake of it; think about the recovery cost of each mode of training and how it will impact your training. Example: Volume deads wipe me out, so if I am squatting and deadlifting in the same block, I opt to get my pulling volume at lower reps than the squat.
How do you feel about doing wave periodization using sets across starting with light loads (eg 4x10, 4x8, 4x6), increasing load slowly over the blocks but ending each exercise with an AMRAP?
I think that's a great approach! Ebook programs that use wave patterns are usually more specific to strength and involve a lot less volume, which I think is a mistake. 5/3/1 relies on one top set, juggernaut drops volume aggressively week to week, with the highest volume week featuring the lightest weights. This is fine if you are getting more specialized towards intensity and need to space out big efforts. But when volume is priority, you want to build towards bigger, more substantial workouts. This features the constant volume of a beginner based linear progression, while the wave pattern allows for more developed lifters to space out performances at similar thresholds. I might actually steal this!
Hey Alexander, my coach keeps programming 80% up to 88% for deadlift with for +4 sets, 3-5 reps mostly every week. BTW, I deadlift once a week. I know this ain’t enough info but
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⭐
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I bought your books alex you deserve the bread its only 9 bucks on kindel . If somone can afford a 9 dollar book they got problems
This was the best comprehensive video on designing a program I have ever seen, thank you so much! This is going to help me out immensely, I've always just ran myself into the ground until I burnt out and quit. Losing pretty much all improvements after my multiple year brakes in between then trying to get started again from ground zero. Thank you, you're fucking awesome man!
Never knew he had an online book. That's very affordable I'll be looking that up this weekend! He does deserve the bread
This is easily the best video on weightlifting programming I've ever seen. I've scoured the internet for years looking for programs and this video/series showed me the logic behind programming. Who would have thought I would be able to write my own consistent program at this point in my life? I'm doing a hybrid between the step/linear model broken down here and all of my workouts are clear-headed and easy to analyze.
Glad you found it helpful!
!!
yes it is bad for me i saw this just yesterday....
Thank u for this man. Ive found ur channel not long ago. Love it. So much information. Love the fact there is no fancy editing, no thrills, just pure raw knowledge. Cheers.
My mind is intermediate, but my body says beginner.🖖
Same
@@pats9435 Two weeks ago, my body wasn't even beginner. Now I'm past the "just starting out" phase into the 'beginner' phase. Feels good.
Eat more.
Eat more and train harder
@@deadapostle i hear ya, just getting to the starting blocks is a phase in itself
This is the most important lifting video in the history of lifting videos.
If there's one channel I'd really recommend to everyone who struggles with programming, it's this one.
Alex makes every little detail so easy to digest, it's incredible.
Utterly destroyed the myth that existed in my head that programming is gonna be complicated no matter how you look at it.
Writing a decent program is now simpler than ever thanks to the invaluable info you can find on this channel.
The bottom line is: it doesn't really matter that much what you exactly do, between certain limits and boundaries that is, which are dictated by logic and common sense, and which are outlined excellently in these videos.
Alexander Bromley, I salute You.
Who are these idiots disliking this video?!
This is GOLD!
This is the kind of thing for which people pay hundreds of bucks in seminars/programs being given FOR FREE!! And that too in a simple, explanatory, tutorial-like manner!
What more do ya ppl want!?!
Alexander, your channel consistently gives very useful & scientifically verified info!
Thanks so much for this!!
Stay safe!
P.S.: Could you do separate series on warm ups; GPP; stretching/flexibility/mobility drills? That would be super-useful!
I guess they want RUclipsrs who take off their shirts and draw on their bodies (and then don't care when that person gets caught using fake weights and does a DL with horrible form just to prove they can kind of do the lift). On the bright side, it's just seven dislikes. Seven more than this outstanding video should have, of course, but it's still very low.
They must've thought the video was about computer programming
Bro those programs that cost hundreds aren't even as good as this...I know, I paid for em🥲.
And look at me now, I'm here learning this from the Bromster
@@RichM3000 oh mannnn. I wonder how many ppl caught this lmaoo. On another note tho, said youtuber to which you are referring does help a lot of ppl so it really doesn't matter if he/she/circle does use fake weights or explains things with his/hers/circle shirt off
@@danielcalma2138 Integrity matters to me.
This channel is pure gold. There's more to digest from this single video than in the accumulated content of most strength channels!
Far out! I’m moving from beginner to intermediate lifting and really needed this.
I’ve been binge-watching your channel.
Keep up the great work.
Same here!
Here same!
Same here!
Me too
Simplified to a level where so many books failed!! Literally a gem of a channel!!
Awesome video. I love the word "volumizing"". Building up muscle, work capacity and a general base is definitely going to be my priority when gyms reopen.
Would love to see a complete example of a programming cycle for each type.
Whoever disliked the video maxes out every week and has no gains. Hes an angry elf
He probably trains Westside brah
@@AshtonRiddell 🤣
Someone commented on a very good RPE RUclips video, asking why someone would stop when they could still get more reps. LOL.
👍
@@AshtonRiddell Lmfao
Just discovered this channel and I wish I had done it earlier. Great job on explaining in such understandable manner.
Hi coach. Can you have all the programming related videos in one playlist and if you can have them in order. Thx
Done... mostly
@@AlexanderBromley Now that is gonna be one hell of a playlist. Thx coach.
Step loading got me excited to train again after I ran my LP. Every session is a PR if you add one more rep. Gotta love that instant gratification.
I love step progression; I start off with a wendlers based top set and then backoff the weight a little for 3 straight sets that I dub ‘challenge sets’, not quite all out but I choose a weight that I’m not quite comfortable handling for volume and I take it for sets of at least 4. then I try to conquer that weight by building those sets up to 8 reps over the weeks
The 10 block, 8 block, 6 block, 4 block, and then to triples and then to singles and doing 4 weeks of each block is literally 70’s era American powerlifting programming. Superb video.
Crazy thing is that’s for an advanced person haha
@@noalane3626 Absolutely. It’s what madcow and stronglifts don’t want lifters to know about. The blocks are what is needed after 5x5 stops working.
@@CsaVage90 not really man most would be fine on HLM after that and then probably 5/3/1 for a few cycles after being a beginner but if you look at juggernaut programming which is actually an advanced strength level program all be it pure linear progress and linear periodization it’s a bitch and a half to run even with a training max lol
@@noalane3626 The level of variation on what works is fascinating to me. I see what you’re saying. Didn’t Eddy Coan use the same template for years and only changed accessory movements when needed? He kept it basic but brutal. Doesn’t juggernaut have like a 5x10 for deadlifts programmed somewhere? ☠️☠️
@@CsaVage90 yea but Eddy coan is a freak theirs no comparing to him and I doubt the average person could handle that haha …yea juggernaut is a mf lol
This is excellent. The clearest explanation I've heard.
I like this video a lot. Most programs are prescribing the same thing, it's just how it is conveyed to you and how you can understand it. I believe an experienced lifter almost exclusively auto-regulates and doesn't need "set" program.
Just threw my program away after watching this. My programs are always missing something and you sir just made it cleared to me what it was for me thank you.
What an awesome easy to digest video. I’m no competitor just train as a hobby but I will definitely be using these concepts more instead of just the same routine with no direction.
After hearing this I just realized I did this without even realizing this and saw crazy improvement when I dud
Wow, Bromley basically explains everything! He doesn't miss a thing. Been diggin' the channel and blitzing all his content.
11:30 learning to stay back on a threshold because I've always wanted to just add weight cuz the workouts easier.
15:00 hit the nail on the head, we all chase heavier weight. Just adding reps/sets is big, I feel better and more confident of that same weight too.
18:15 Don't ever miss a rep, it isn't PR moment, that's a scheduled time down the line you're building to. If you learned to stay back, you'll soar at the PR week.
Great content, this video content is up there with university standard. Felt like I was in a lecture. Great video, thank you Alexander
Bromley, I feel so glad I discovered your channel! You are gold, man. Thank you for being this open encyclopedia for all of us who want to learn. Please keep doing this kind of thing! Power to you!
Watched this about 4 times now, genius.
Ive been watching a bunch of Bromley's videos lately and only now while watching this wonderful summary/condensing of strength programming did i notice that he seems to do these videos in 1 take. Very well spoken and great at explaining. 👍
Your channel is so underrated! You got great content here. A lot of it about how to structure a group of workouts, I was wondering if you could cover what you recommend/do in one workout e.g. exercise selection, time in the gym, so forth. Keep putting out the content!
I've definitely been making the mistake of going maximum intensity every workout, thank you for sharing this knowledge man
My new fav youtube channel; a true gold mine . Thx bro :P
Hello, sir. Just want to say that your channel is truly underrated!
Wow! Just came across your channel and this video. As a fairly experienced lifter this is the best video on programming I have seen. Well done on being able to impart your expertise at such an understandable level for everyone. If you want to programme your training - watch this video.
Look forward to checking out your other vids. Thanks
Fave channel at the minute, keep it up 👍
The best video on programming I’ve ever seen!
I kept running myself into the ground because I thought that's how it had to be
Such a good vid. Fun fact, when I was 15 I took my deadlift from 315 to 390 and my bench from 175 to 225 by maxing every week 😂 then I hit that wall but it was quite a ride while it lasted
This is Tour de force of a video. Truly and genuinely fantastic
131/0 Like to dislike so far... that's hella good! Some of the big channels need to give this channel a shout out. It deserves a higher sub count and view count, especially since shit fitness channels have millions of subs.
Just stumbled on the channel a couple weeks ago when saw video for the Greg Knuckols bench program break down. Started lift about 5 years ago (in my mid 40s) without any idea but, constantly trying to find the next quick thing to help me progress. Watched umpteen videos and read so many articles. Only recently have tried to come to a mind set that I need to just work on understanding progression for me is going to take years. This video is going to really help towards that. Set myself on a program for the base lifts and just steadily work on them and just keep working on the extras along the way. Like the idea of the Linear for Bench/Squat and wave approach for deadlift.
I watched this video a long time ago, but I am only starting to really get it and internalize the concepts. Thanks Bromley. This has got to be a top ranked video of yours.
I’ve been listening to Barbell Logic and starting strength podcast a lot and I really like those guys but just seeing your visuals makes a lot of things make sense I really appreciate you taking the time!!
This was very informative. Thank you for posting this.
Thanks for all the info Alexander. Your RUclips channel is the best powerlifting channel off all the one's that I have seen to date. With the best information. Thanks for that
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!!)
I like your channel very informative and truthful sub count doesn’t reflect the quality information that you give out
From your older videos I set up a "linear program with waved volume." Working from 6-12 sets over 3 weeks for SQ and BN, Dead held at 3 sets. KISS really works. Write a program based off this video and gains will come fast.
thanks for the comprehensive breakdown of programing. i have done a lot of endurance/ applied strength training and am in the process of trying my hand at real dedicated strength/power work. this vid had a a lot of clear explanations of some basic i am new to. thanks again.
Love this easy to understand overview.
The bromleys and the brimleys have my respect
I keep coming back to this video and every time i learn more :)
Thank you, this is great!
I have twenty plus years of experience and studying and training. This overview is such a great "big picture" to keep in mind.
My first video of yours. I've subscribed with enthusiasm!
Took screenshots. Will look at this again.
Question:
If you're squatting and benching twice per week, following with the examples given toward the end of the video, what do you do for the second workout that week?
During the explanation of frequency, you state that high/low and volume/intensity are used for 2x week.
So if we're following our main workout with the examples given, what is done on the second day?
On step loading you show different rep ranges. Work from example 3x8 up to 5x8 Then 3x6 up to 5x6 etc.
Instead of changing reps can I do the same with 5 reps? Example 3x5 at 65% and work up to 5x5 and increasing weight in that way?
This is gold man. I have struggled to understand Wave, Linear and all of it but you have made it really "KISS". I have made really good gains following a simple linear progression on weighted pull ups and i'm trying to find how i can apply these to Front Lever and Planche training
I have never seen any of strength people talk about Push Pull Legs type of split where you could potentially do something like this:
- Push day: OHP, BP, Dips and an optional Pushups as accessory (volume and intensity may vary depending on lifts)
- Pull day: Deadlifts, Pull-Ups, Power Cleans/ Rows and Bicep Curl as accessory perhaps (only for me personally As I like bigger biceps ;) ).
- Legs day: Front Squats or Back Squats (I prefer Front Squats because I dont have a rack at home and I need to power clean to Front Squat but Back Squats are better I know), Bulgarian split squat as accessory work
Rest day
and then repeat above.
Starting Strength has too low of volume for me, 5/3/1 Also has lower volume however their core lifts I agree with and can be Squats, Presses, Deadlifts and Pull ups and some accessory work. Can you talk about this ? Is this routine a body building type of routine only?
%ages are too many variables to keep track off, I have also explored Juggernaut their system has a deload week which I have played in the past, I know you compared these known routines but never mentioned PPL split can you talk about it ? why is this not a strength program? or can it be? I am confused - I am newbie and looking for some advice.
Dude! THIS WAS AWESOME
Best video about programming strength I've ever seen - amazing!
What I would be also really interested is how you add assitance exercises to such a program. And how you treat them right - e.g. how hard should they be? Should you try to also progress in that each workout? Is there a video where you talk about this?
Lol there isnt any better channel out there. Your content is just amazing
So helpful thank you so much man
Fantastic video. Thanks for posting.
Pure gold brother. God bless
Great explanation breaking it down in this video, thank you.
Amazing video man. Just came across your channel and I’ve been binge watching like crazy.
So much awesome information and described in such a clear and concise fashion.
This is exactly the video I needed, thank you!
Great content. So much to go trough with all that quality content. Thanks
thankyou Mr Bromley
Quick off topic question:
How would you go about determining a 1RM during a Max Effort program for a fighter that's never maxed out before?
Great information. Thank you.
Great video Alex, thanks!
This is honestly amazing, thank you
Bromley, Have really enjoyed the content sir. Love the way you break things down for the viewer. Also love your assessment of Undulating Periodization. I enjoy training it at times for the sake of making marginal improvements on a yearly basis but when looking to see concrete changes to specific physical qualities find it is far too lacking in the realm of directed adaptation. At least for individuals who don't possess top tier genetics and are the landscapers of fitness as opposed to the gardeners. From a health standpoint, I think it is a fine place to land with programming after an individual has achieved the general strength/body mass levels that allow them to maintain a healthy body composition relative to their given appetite. UP also obviously allows for larger gross caloric expenditure week in and out than training for a more specific physical quality, so it does have those fringe benefits as well. I like to break a lifestyle individuals training life into three phases of development: Prepare, Build, Explore/diversify. Concurrent as well as Undulating seem to lend themselves extremely well to the final phase. The problem is most individuals have no business taking their training to that phase. Especially when it comes to the strength focused group that you are generally targeting. Most average genetic specimens should find themselves at least at that big man status before entering explore/diversify. Unfortunately you know as much as I do that most individuals and trainers love to keep themselves and their clients in the prepare phase (perpetually doing fluff/coordination development/general work capacity stuff) or skip straight to the explore and diversify phases before their clients have ever built any true output capacities. Keep the good content coming sir.
This is amazing stuff right here. Much appreciated bro
Very good. Honestly though, all you got to do is just go harder than last time.
Loving the video man! Excellent to say the least!
Question on reverse pyramiding, I’m currently trying to take that reverse pyramid idea but with smaller regular pyramids in a slowly increasing volume framework. So for squats 5x8, 5x6, 5x4, 5x2, max single, relaxed session. Then 5x9, 5x7, 5x5, 5x3, max double, and so on. Is this a reasonable alteration to your suggested reverse pyramid style? Trying to get ideal volume comfort and heavy weight.
No. Changing the goal post every time isn't beneficial because you can't accurately guage if you're getting better. You should keep the rep range for a given lift the same throughout a block and modulate sets depending on your fatigue level on a given day, or whether you plan to have a week with lower/higher volume than usual. This is to develop strength. After a block like this you'd peak, gradually increasing intensity and decreasing volume over a few weeks similar to how you described. Strength should be developed other than when you require to test it (like at a meet or mock-meet). An strength responds most readily to increasing volume and work capacity.
Maahir Uttam well... like I said I am peaking, just a max single, then max double, and so on. No disrespect but every training block should have a new goal post, that’s what improvement is. I have no idea why adding volume to the same weight and still entering each block with heightened volume, then lowering that as I get into the last couple weeks would not count as improvement. I am “increasing strength” because each set is actual work. I am asking this professional about the benefit of reverse pyramiding, not your oppinion that you can’t gain strength while doing some more volume.
Great Stuff!
Not sure if you'll be checking comments on older videos or not. And I'm not sure if you've answered this at some point in your programming series as I haven't watched everything yet. But how effective is focusing on something like Linear Periodisation in the way that you prescribe on a compound like squats for bodybuilding? 5x10 at 60% seems like a lot of 'junk volume' if you know what I mean. You won't be hitting the right sweet spot in RPE/RIR until the last set. But is it programmed that way for a good reason? I quit doing 5/3/1 for my strength-focused compounds because I found the first two sets to be pointless. They were useful when I was focusing on building strength, but now that I'm focusing on building size, symmetry and aesthetics, 5/3/1 seems a bit out of place. Your suggestion for Linear Periodisation isn't too far off from that, in that you're performing a lot of sets at a low RPE. But is it programmed that way purposefully to enhance size in the LONG term, not just in that one session? Or is this methodology more suited for strength? I'm gonna buy your book and hope that it covers those areas, but I thought I'd ask here as well.
How do you know if you’re better off doing linear or Step? Is there any indicators or you just have to try out both and see what happens? Love the vids. Took thorough notes on several vids.
@Alexander Bromley, and rest of you fellas, I have a question about step loading. After each 3/4 week mesocycle, when you move to a higher percentage, do you use the initial max%, or do you add 5/10 pounds to that? for example, if your bench press 1 rep max was 200 pounds, and your first mesocycle was at 65%, 3x8x130pounds ,4x8x130pounds,5x8x130pounds, when you move to 70%, is it going to be 3/4/5x6 x140 pounds, or 3/4/5x6x145 pounds?
Second question: can you progress while keeping in the same %, while volumizing each week, 3x6,4x6,5x6 at 70%, and then reset at 3x6 with more weight on?
You usually add 2-4% to your max after each 3 week mesocycle, so I would go with 145 pounds
Of the 3 progressions which would be good for an older lifter I’m thinking the step loading would be good, any experience with older lifters?
I don't have any experience with older lifters, but I would assume its near the same. Just pay attention to your body. The only thing I can maybe see as different is possibly the frequency. You may have to lift a little less frequently. The key is to listen to your body.
Question coach!
if I use the “step progression” using a (3+1) block
on the last week (de-load week) which will i tweak? The intensity or the reps and volume?
because like what you said, the difference of step and linear progression is that, step doesn’t change the intensity.
Thanks Alex think I'll be writing my own programs now :)
Really good information. You mention chin ups being in line with the secondary exercises that you can train more frequently. I've always thought of these as a compound lift in line with an overhead press in terms of the number of muscles involved. Is this assuming people aren't adding weight to their chin ups? Or is my ignorance showing and there's something different with chin/pull ups compared too the foundational compound lifts focused on in this video?
I really don't understand why chin ups are treated as secondary/assistance lift. It is a very fundamental movement. lots of muscles involved and it is just human nature to lift yourself up to somewhere. But all these guys that advocate squat/bench/deadlift culture just sees this great movement as assistance. But overall, it is a great video.
I think it depends on your goals. For some people, Bench press is used as a secondary lift. For some people curls can be used as a primary lift (think arm wrestlers). It just all depends on your goals.
My guess would be that for powerlifting and strongman, pullups are considered secondary on the basis that they aren't the main lift, or don't mimick any of the main lifts. This results in alot of lifters throwing 3x AMRAP sets at the end of their workout, which is a pity because they are such an excellent movement, especially weighed pullups. But it's also fair enough that if a lifter wants to prioritise their competition lifts, then why pay more importance to the pullup than it deserves for their competition.
These are helpful replies, thanks everyone!
Ok
Love it, very informative mate!
Alex, would you say that Linear is more suited to beginner level, Wave loading to intermediate level, and Step loading to advanced level athlete?
i been watching this channel religiously and i was dreaming about the book base strength i bought it an i cant put it down but now im litteraly having damn nights of waking up and tossing an turning an thinking about base strength Gah damn you alex damn you
Amazing Alex!
Thank you so much I really appreciate this information
So dumb question but when he talks about frequency 1-2 times a week he means you should do the specific workout for each main movement 1-2 times a week is okay? Like that’s not too much ? Just worried about injury that’s all , how do we know how hard to push accessory sets / exercises? Should we push them to rpe 8-9 or possibly failure ? Or will that lead to fatigue and injury as well?
Appreciate your work..
I can't help but work to max's all the time!
I'm presently doing 531 with Rest Pause sets after the main AMRAP set followed with the alternative Boring But Big 5x10 on the alternate exercise eg Bench 531 OHP 5x10@55-60%
This is then followed with 3 other exercises like WG Chins, Wtd Dips & Rows all 5x10.
Probably cant keep this up more than 2-3 mths but what do I do after?
Go back to the basic 531 simplest strength prog? After the intensity of RP sets and 5x10 I don't feel the regular prog is enough intensity or volume to make progress with.
Am I wrong about this? Is it possible to progress with less after doing something like BBB?
I've been training several years but life has often got in the way and I've had to re-start and am still not particularly strong! Thanks.
Amazing info! Thanks!
Sir, is the below example correct (trying to understand - thanks)
squatting twice per week
3x10 @ 60% squat
next squat in the week 4x10 @60%
or do you only increase each weak and make 2nd squat workout of the week a variation or light day?
Thank you - love this channel!
This explains why I’am not progressing on Wendler 5/3/1 percentages are too high.
Late to the comment party. Great video man!! 🤘🏼🤘🏼🇺🇸
Helpful lesson ❤
Question- This is the only thing i’m stuck with in my programming, if i’m squatting or benching multiple times a week in my programming, what should I be doing on the other days if i’m following a program week by week? Am I doing that same rep range and intensity each day I do that certain compound or should I just focus on lighter weight with volume?
Can each lift use a different progression? Or is that unnecessarily complicating things ?
They absolutely can and, as things advance, sometimes should. But don't just make them different for the sake of it; think about the recovery cost of each mode of training and how it will impact your training. Example: Volume deads wipe me out, so if I am squatting and deadlifting in the same block, I opt to get my pulling volume at lower reps than the squat.
@@AlexanderBromley Thanks for the quick reply Alex. Guess I'll have to start revamping my program.
Thank's a lot for this mine of knowledge!!!
This is so helpful! Thank you.
How do you feel about doing wave periodization using sets across starting with light loads (eg 4x10, 4x8, 4x6), increasing load slowly over the blocks but ending each exercise with an AMRAP?
I think that's a great approach!
Ebook programs that use wave patterns are usually more specific to strength and involve a lot less volume, which I think is a mistake. 5/3/1 relies on one top set, juggernaut drops volume aggressively week to week, with the highest volume week featuring the lightest weights. This is fine if you are getting more specialized towards intensity and need to space out big efforts. But when volume is priority, you want to build towards bigger, more substantial workouts. This features the constant volume of a beginner based linear progression, while the wave pattern allows for more developed lifters to space out performances at similar thresholds.
I might actually steal this!
Hey Alexander, my coach keeps programming 80% up to 88% for deadlift with for +4 sets, 3-5 reps mostly every week. BTW, I deadlift once a week. I know this ain’t enough info but