EVERYTHING You Need to Know About Programming Strength (Series #11) Wave, Step, Linear Periodization
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- Опубликовано: 30 сен 2024
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Here, we take a broader view of programming for strength and size and give an abbreviated version of how everything should fit together. We cover training goals, exercise selection and training frequency. We cover options for progression, from linear, to wave and step loading, and explain how to progress week to week to keep progress coming.
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BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
www.BaseStrength.com/the-app
Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
barbellapparel.com/Bromley
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
⭐Full Workouts Uploaded DAILY on Patreon⭐
www.patreon.com/alexanderbromley
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
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
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.
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.
I guess I'm working out wrong because on a volume day 5×5 and a max day 1×5? If I do and oldschool 5×5 workout on my main lifts it's on max effort day and it's essential a day that I back off a little bit on max effort because normally I'll do 3×3 or 8-10×1! On a volume day I'll go for 6-8 sets of 8-12 reps or more.
Maan, at least once in my life I hope I can meet you in person or go to your gym and shake your hand to say THANK YOU! Unfortunately It's 12 hours different here from US :(
How about running this into a peak? Suggestions?
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!
So this means: Building muscle and getting uaed to weight for around two months, using 10s and 8s, increasing sets. after that you go to 4*8 f.ex. and increase weight, decrease reps, aka. linear progression?
@@sweetcheex yeah thats how i under stood it, one month se weight, bit increase sets. then next month %ual increase and rep drop
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.
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
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....
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.
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.
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.
This channel is pure gold. There's more to digest from this single video than in the accumulated content of most strength channels!
I kept running myself into the ground because I thought that's how it had to be
Would love to see a complete example of a programming cycle for each type.
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.
Just discovered this channel and I wish I had done it earlier. Great job on explaining in such understandable manner.
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?
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
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!!)
11 people are starting strength zealots, think they train westside, max out every day, or think you need to train harder than last time and go to failure every day.
Great content, this video content is up there with university standard. Felt like I was in a lecture. Great video, thank you Alexander
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.
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.
Simplified to a level where so many books failed!! Literally a gem of a channel!!
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
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
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.
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.
This is excellent. The clearest explanation I've heard.
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!
Fave channel at the minute, keep it up 👍
After hearing this I just realized I did this without even realizing this and saw crazy improvement when I dud
I like your channel very informative and truthful sub count doesn’t reflect the quality information that you give out
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.
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
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
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
My new fav youtube channel; a true gold mine . Thx bro :P
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?
You've been busy, man.
This was very informative. Thank you for posting this.
Oh look another Alexander Wesley Smith banger. Wait .. this is Chad Bromley... fuck. Wait no... ✋️ why u 2 look like twins? Love the programming videos
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.
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
If i plan to do 3 week waves increasing volume over time, where do i go from here? Lets say i start with 100kg squat and to 3x5, 4x5, 5x5 and the fourth week i increase the weight by a little. I continue this until i plateau, right? What do i do next? Take 10~15% off and start again?
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?
Why aren't pull-ups included in the basic movements? I would stick to push/pull horizontal/vertical. Upright rows would be great too, I think the hate is just one of those cultural illusions where a large number of people are complaining about the same thing so people take it to heart but it's mostly a coincidence and result of more novices and barely-trained people getting involved (physical culture growing) and thus complaining and claim of injury was at a high. To avoid people being put-off by dismissals ("negligence!") from experienced athletes and some coaches, people swallowed the "upright rows are bad" pill in order to minimize the risk of shaking off newbies.
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?
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!
Is it possible to have a weekly routine that can be done forever lol
Im running 531 forever but ideally a weekly PR attempt sounds more exciting tbh
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.
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.
Do you have any suggestions for accessories? I really like your programming videos, and I see you mention that they’re necessary to work on weak points. But I cannot find any videos addressing these. Are you going to get to that in a future video, or do you leave it out on purpose so that we don’t overthink it?
How long would a typical programming block described here be before you test your PRs?
can make sense instead to fix per meso the intensity and reps and increase sets like first meso week1-3 : 3x5 4x5 5x5 and then increase intensity and drop volume and restart 3x4 4x4 5x4 etc.. till singles ? what literatures says ?
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.
Alex, would you say that Linear is more suited to beginner level, Wave loading to intermediate level, and Step loading to advanced level athlete?
So helpful thank you so much man
Bromley... you are setting YT video output PRs
Silver lining to having a gym I'm not allowed to operate. I needed an outlet for the things I normally yell at members.
@@AlexanderBromley haha... feel free to make a yelling video.. lol
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?
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.
This might be a stupid question, but by OHP, is it strict, push press or "the press 2.0" ?
why do bodybuilders train so differently from this?
Re Jacob because BB have different goals , want you want to achieve makes what you should do
Hypertrophy
I've definitely been making the mistake of going maximum intensity every workout, thank you for sharing this knowledge man
im fuckin with 531 for deadlifts… 500 lbs is the goal
so would you do the same for the accessory work with the progressions
In that linear (upper most) example, are you supposed to move to the next three weeks without a deload?
@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
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.
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
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!
So if we do a linear progression with 2 squats a week, should we do the same training 2 times in this week?
Late to the comment party. Great video man!! 🤘🏼🤘🏼🇺🇸
Wow thanx sensei great video! Now that's how to get out of stagnation!I owe you a beer!cheers
Watched this about 4 times now, genius.
The best video on programming I’ve ever seen!
I can't quite understand something. If I choose to train 1x week, being that my main lifts are Squat/Deadlift/OHP/Row/Bench, making me train like 4 times a week total, I would get to a point where I would be (given that I chose a linear/volumizing progression) finishing a 12 week cycle where all of my trainings for the week would get to 3x6 with a considerable weight, is that right? Wouldn't that be too taxing to the body?
Do these principles apply to isometrics as well?
Took screenshots. Will look at this again.
Are the percentages based on your one rep max?
What is the "sets across" method that you mentioned?
Is it just me or does he need a better mic. I can barely hear him on my phone and i have to turn up my pc speakers louder then normal.
It’s you
How well can someone adapt this type of programming to just one body part?
Progression part is a bit confusing for me
Dude! THIS WAS AWESOME
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.
Great video! So in the example linear progression first block goes 3x10@60% -> 5x10@60+% and the second one starts at 3x8@65%. However in the linear graph blocks are marked 5x10, 4x8, 3x6, so should the total amount of sets be smaller in later blocks?
My mind is a beginner, my body was intermediate, and my expectations are elite.
Maybe I’ll just start over, do Starting Strength, and start at the 45lb barbell. 😂
I still don't get the difference between H/M/L (like the Texas Method) and undulating periodization. It seems to me that the Texas Method is one way of undulating periodization, in this case, daily.
I've been powerlifting for 5 ish years and just now realized I don't know shit about powerlifting 🤣 this video is as informative as it is humbling.
How often should you test your 1 rm
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?
What do you think about a wave program within a linear program? A program was written for me where my squats waved within a workout (let's say 63%, 66%, 68% then 66%, 68%, 69%, then last round 68%, 69%, 71%). The following week we'd jump 2-3% so starting at 65-66% and waving within. I got really strong at hit incredible 12 and 20 rep maxes with this sort of programming. Just curious on your thoughts?
This explains why I’am not progressing on Wendler 5/3/1 percentages are too high.
Great Stuff!
I'm a fan of using percentages and AMRAPs (much like Juggernaut) at the end of the mesocycle. When I comeback after the de-load should I use that AMRAP to make a new theoritical 1 rep max to calculate new percentages? Or just continue with same one rep max until the end of the block?