This Old School Program Makes Size and Strength SIMPLE
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- Опубликовано: 30 апр 2023
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What is your opinion on old school German Volume training 10×10 ???
My way is .....eat clean.....lift lighter but more reps ....just before you leave ...take a 80 lb dumbbell hug it walk back and forth 2 ..times .next time you go back little heavier...good for those grocery's and those cases of water up the few steps
So I recently got into powerlifting and I can’t afford a coach. Your channel has been the inspiration for me to pursue the sport and now I have my first USAPL local meet in october. Thanks Alexander
good luck bro kick ass!
@@phillipcannotdance thanks brother my numbers aren’t great yet but it still feels good to have an actual goal and something to work towards! Super motivating
You better give an update man
@@FartSniffer1 I love how supportive the powerlifting community is. It never feels like pressure to put up more numbers than the next guy, feels like we’re all just in this together fighting our own numbers
@@dakotahrivers6640 exactly how I feel too. But I think most sports communities are like that though
A lifter can train like this for a lifetime. I'm 46, still pull over 600lb raw, conventional, and my training is 100% Doug Hepburn inspired. I train in my basement. I train the basic lifts. I progress slowly, stay safe, and have fun. Trust me. Nobody cares what you lift. Do what you enjoy and make it last a lifetime. Get off the computer and go outside! Good luck :)
LMAO ! ..... yeah I'm currently stuck at the English bulldog fit level haha, trying to get there 💪one day though......
True now days it's all about how LONG u can keep yer legs arms and spine bendy haha ..... very true.
Nice to hear from someone training hepburn style long term moving big weight
You natty or juiced?
At 50, I can tell you Bulldog is right. Nobody cares how much you can lift, so set out early for the long haul. I wish I would have listened when I was younger. Lift basic, daily and enjoy your journey.
"Edging with weights"...thanks professor.
The best ‘edging’ ever, no doubt! :)
lol
So real for that
Doug Hepburn recommended this type of bulking/strength program in his training manuals back in the day. About 40 years ago I trained like this and it worked extremely well for me. I achieved levels of strength that I didn't realize were possible for my skinny ass. It opened my eyes to what can be accomplished with strength training. (I still have the autographed manuals.) I'm 60 now and I train strongman 2-4 days a week. Thanks man this brought back memories that made an old man smile.
Hepburn was the king! Very few people spent as long as he did developing strength programming, both for himself and for others. And of course his success speaks for itself.
A longform Bromley video on Hepburn and his training philosophies would be incredible.
Thanks for sharing this with us sir I personally greatly appreciate it
Right now I am training 4 times a week upper lower split
Mon/Thurs
Press
bench
Curl
Tuesday/Fri
Squat
High pull
Deadlift
Hit one single about 85 percent add a single until I get 5 singles then add 2.5 lbs upper body 5lbs lower body.
After singles ..pump 5x3 until 5x5
5:25 I like how Bromley assumes we all know what "edging" means
Step Loading has been a game changer for me. It’s so simple we refuse it works. Thank you brotha.
🤔............
Ive used 5x5 for over two decades. Its all i need.
I just did this today on the barbell squat. 64 years old, 195 lb. bodyweight. Did my singles with 265, 275, 285, 290, 295 (not sure what 85% of my max is nowadays). Then went 5x5 with 245 (based on an estimated 325 squat max). By the time I was done, I didn't feel like any accessory/auxiliary work. It was fun, but don't think I could do it more than occasionally. Thanks!
try lowering the weights 😊
Keep your singles at 275 for a couple weeks and use a lighter 5x5 and you should see a good amount of adaptation towards work capacity to handle the 10 sets and accessories
You can move your volume work to a different day. Heavy singles on Monday, 5x5 on Wednesday.
God bless you man those are great numbers given your age & weight keep kicking a$$
How the hell do your knees take it though, I’m 58 and if I go past say two plates on the squat my knees really don’t like it , I have to keep my reps higher and weight lower now just for longevity.
I had a system that worked for me, every week I would choose one of my big lifts and do 3x1 followed by 3x3. It worked great for me.
I am a simple man. I see a new Bromley video, I click like without even watching it first. Keep it coming.
EDIT: The reference to edging had me dying
Modality Monday? That could be a interesting name for the series. Great info.
Literally just started doing something like this for standing strict press and have been crushing it.
W1 8x1 90% + 3x5 75%
W2 6x1 95% + 3x5 80%
W3 4x1 100% + 3x5 85%
I never focused on strengthening strict press. Only used it as accessory for reps in the past. In 4 weeks I went from 185 feeling heavy for a single to a 240 grinder. Singles work. Obviously I had some untapped potential and this won’t keep progressing like this but I am going to see how far it can take me. I even started doing the singles EMOM. The first realization for me was that the first single of 185 felt much harder than the next ones. By the 6th single I said screw it and hit a double to finish it. Also AMRAP the last set of 5
very inspiring stuff!
Interesting stuff man! After the 3 week do you reset with a couple pound more and same scheme?
@@bwizard1062 I started just planning on doing 7-10 singles. Once it started working and I was able to do more weight each workout I planned these percentages to avoid maxing out every workout. I’ve done it twice now and added 10 lbs to my training max each time. I’m on my third round and added 5 lbs from my last training max and it’s feeling good. Something else iv incorporated with this heavier work is dead hangs before the workout. My shoulders have never felt stronger and healthier
Looks brutal but I'm going to give this a try for the Trap Bar Deadlift thanks..
@@uberjackkde 4x6 and 5x5 are basically the same thing. 24 reps vs 25 reps. I would switch 4x6 to 4x8. I wouldn’t do push press after. I’m 35 and a long life of sports has my knees feeling beat up. Would not feel good for me to start using leg drive at that point. Push pressing is done on a different day for me. I have always been able to handle 2 days of shoulder pressing a week.
7s are the chaotic neutral's rep range
6's are where its at 😈
Alexander, I have been competing since 1998, all the way up to Nationals and IPF Master's level. Thank you so much for sharing this incredible information that is valuable not only to beginners but also veterans of the sport who need a refresher. Keep it coming, and God bless you!
strengthmethod monday looks good today. we love your channel! cheers!
wow ive just started this as i was in 5/3/1 for a few months and 5/3/1 makes me prone to injury, this program rocks, will do this for a winter bulk, really like this channel, just good honest strength building
How did it work for you
First time I tried this system in high school, I got so psyched when I started seeing results. And it still works to this day
I'm just an old dude trying to not get hurt. I've been doing 2 sets of 5 and one more set of as many reps as possible. I have already had to deload once, because that as many reps as possible dropped to 5, which is where I thought I'd reset.
Maybe a better way of thinking about the very same program is doing the linear progression when I hit 10 reps on that third set. I want to get stronger, so I know I'll be motivated to do it.
But it's more conservative. Thanks for the inspiration.
I really like the way this sounds. When im done with my hypertrophy phase i may be trying this. Im sure it will be rocket fkn results after chasing mass for the last 6 months. Kinda makes me want to drop what im doin and just go get some power.
DO IT!!!
Andy Baker recommended some more like the "DUP"-ish approach in an article; read it a few years back. 5x5 one day, 5x1 on another, with plenty of accessory work, as a brief course of training to drive up one's bench. I ran it myself to good effect; I might take this video as a sign to work it back in once my current programming runs its course.
This is actually in 531 Beyond. Week 1 is 5x5 @ 75% , Week 2 is 5x3 @ 85% , Week 3 is 5x1 @ 95%... The % is also from a TM, not a true max. So it is a bit lighter but the whole principle is the same.
How many lifts you train at the same day
"And not just feed into your training ADD, where you're hopping program to program whenever I put these out. I'm hoping thats not the case..."
Well uh....this is awkward 🥴
i really love this stuff that makes me think about what im doing at all times, even if i dont think i'll ever do exactly this (im more about hypertrophy) ... i think your channel should be much bigger than it is, thanks!
THIS is what I needed, I couldn’t progress this month on bench, I’m repeating last months plan.
Programming & progression pontifications. You can never go wrong with alliterations
Please review Hepburn A B program next! Even if it’s considered trash or outdated 😂 although I had some much needed success on it
Will do!
It’s amazing for movement skill and strength, workouts take forever though if you do any sort of volume/assistance work afterwards.
I’ll probably do it for a block after my strongman meet (Bromley if you’re reading this I’m using Fullsterker to prep and it’s great).
So funny I was just about to ask him to do the Hepburn method lol 🎉
I've used hepburn method for a while an I absolutely love it. 8x2>8x3 is an amazing and simple program.
The scheme in this video is also pretty much one of Hepburn's
Thanks for the advice. It is always good to hear compliments about stronglifts and starting strength. Very rare for an online coach
Doug Hepburn always recommended reps in reserve with this training. Calories are actually the most important and will dictate how strong you get. Don’t bother unless you are in a calorie surplus.
Reminds me of an old quote by John Parillo. If memory serves, it went something like this... There's no such thing as overtraining, just undereating.
Make sure your sleep is on point too
Yep.
Ye ambassadors jo passion dikha rahe hain, mujhe bhi kuch bada karne ki inspiration mili hai, chalo sab milke participate karte hain 🌟🙌
Best bench gains i ever made.. 315 to 400..was spending 30 minutes building up to a pretty good single around 90% on bench. Rest 5 minutes, Then aim for 1 set of 10 with 1 rep in reserve. Rest 5 minutes,Then 1 set of incline dumbell to near failure. All the focus was on increasing the 1 set of 10 on bench. Hard to screw it up. If you are increasing that 1 set then you are progressing.
What did you do to build up to the 90 percent 1 rep? Just curious so if you could eventually lift the set of 10 w more reps in reserve, youd move up in weight the next cycle?
@@chancefluke7833 building up to the 90% is completely non fatiguing. Start at 135 do a rep or 2, wait 2-3 minutes add 20 or 30lb repeat , the 90% should be heavy but easy. The set of 10 was always full speed whereas the singles were slow and controlled. Id move up on the 90% and the set of 10 the next time when I could do 11 reps but felt I could have really done 13 reps. I was bulking at the time and bench was the focus. Did this once a week but also did standing military press off pins once a week with a similar setup. My 3rd workout day was squats and pulling. Had to stop this because started getting twinge in pec tendon, seemed I could have kept increasing if I was willing to risk a tear.
6 s are the enlighten lifters 5 s. Cracked me up! Love it. Great channel.
Hi Alexander this style of powerlifting was popular in the UK in the 80s the following schedule is designed to increase your bench press Monday is for 5x5 squatting, 3x8 assistant exercises Wednesday is for 5x5 benching, 3x8 assistant exercises Friday is for 5x5 deadlifting, 3x8 assistant exercises Sunday is for 5x1 benching, 3x8 assistant exercises this schedule helped me go from a 90kg bench press to a 157.5kg bench press after 4 years of steady training and many intensity techniques I was happy with my bench press hope this helps some of your viewers understand the concept of powerlifting stay safe and healthy
Benching is always a weak point for me. I’m 63kg and can’t get above 80kg for reps. What accessory work should I do in order to get from 80 to eventually 100kg?
@@CarlitoGio McDonald's, at 100kg u will bench even more than 100kg. Give it a try and you want to hire me as a coach we can make a deal. Good luck to your 100kg journey!
@@CarlitoGioWeighted dips, Overhead press, and a lot triceps isolation work
Thanks this really helps
Seperating the two blocks of 5 sets onto 2 days sounds like an interessting idea where you also can add some accessory work afterwards.
4 × 6 Flat Bench followed by
4 × 12 Push Up (parallettes)
Works very well for me.
Ok
@@juuso4148 why are you hating
I like this I use the five by fives with an occasional drop set that has worked for me for a long time. I’m gonna try this.
I was telling this to a friend and I thinks is just volume but you really get stronger with 5x5. Thanks for the video.
Geking out over lifting. Love it.
ill automatically be here on monday sir
I researched old school training methods and came by a guy named Reg Park. He was doing 5x5 training back in the 60s. Been doing 5x5 3 times a week for over a decade.
Another banger Bromley
💪
This sounds like exactly what I needed. Thank you!
I’m 45 and I remember no other numbers would grow my bench and chest like 5x5 :) I’ve been working out for 30 years and have tried every different way but 5x5 I have always seen the most progress
Dumb question. But does that mean 5 reps 5 sets
@@tsunamiboy777yes
@@tsunamiboy777 it means you pick an exercise and do 5 reps and 5 sets of the same weight.
Purely a linear progressive overload program design.
Example:
Put 40kg on the bench (or any compound movement).
Do 5 reps per set and do only 5 sets no matter how easy it feels.
Next time you do bench, put 42.5kg on and do 5 reps and only 5 sets, no matter how easy it feels.
Rinse and repeat this and watch the gains in size and strength come.
Search 5×5 program on youtube and youll find loads of info bro, good luck.
As far as progressing on singles while keeping 5x1, you can simply just put in the maximal effort into every single, and attempt to move the weight a little faster. That requires more force, because of physics.
F = m•a
More acceleration with same mass will indeed equate to more force. This essentially means you’re doing more work, which is Force•distance. I can see also that it would be a viable way to increase power, lifting the same mass over a decreased period of time. Definitely a physiological hack of sorts.
Physics doesn’t cause things, it explains or describes things. Huge difference.
@@coryanderson5210 physics neither cause things to happen nor explains anything, humans understand natural phenomena and name it physics . That's the thing. May ALLAH bless you with bests of both worlds and forgive all our misconducts. Aameen.
Looks fun. Might try it out after I have finished with Kong. Plan on repeating Kong at least once before running off with another program.
Excellent as always
Not sure if I missed it, but I'm wondering what your thoughts on Matt Wenning are, specifically Wenning Warmups. I've been using them to change things up recently and I'm enjoying the cardio-style workouts. Love the content, keep it up!
Wild guess: GPP = good but he doesn't like wenning
From muscle building perspective, I consider 5x5 a bit less effective, and here's why.
In order to tolerate such volume with that load, you should finish your sets with some reps in tank, which makes first 3 sets like hard warm-ups, and only 2 lasts sets pretty stimulative with pre 9-10.
Why then just not doing 3 intense sets with 9-10 pre?
13:45 I edge myself inappropriately
Thanks for the info Alex!
hmm nice, JM Blakley also used to do something very similar, JM used to do some singles with sth like 85-90% followed by a 6x6 and then some supplemental/accessories and done.
"Methodology Mondays!"
I learned this type of training in early 70s from guys like Larry Scott and other strong guys from back then im 67 now and other than benching or squating with extreme train still the same way . Im in and out of gym in 45 minutes to an hour. Less rest and heavy weight.
Do you mind laying out your average workout using this method?
Video dekh ke toh josh bhar aaya, motivation level up ho gaya, abhii register karna hai zaroori! 🎉💪
I own that shirt too. My favorite shirt for sure.
Bruh .......
I mainly lift for bodybuilding. I am thinking about maybe taking 30 days to switch to doing heavy weights/low reps training to see what happens. I think it is good to mix it up and shock the body.
You need more than 30 days to get stronger.
You never want to shock your body in any kind of way. Seriously.
@@ryanrogers8211 no you don’t. You can get stronger in 30 days 100%. No debate
Method Mondays
Thank you for your content. Your channel is awesome
This one of my favorites watch it all time has really helped me with my training
I'm not sure if I missed this but what is the rest period between sets on this if you get it done in 15-20min? Thanks!
Very helpful info to give ppl like me more options to create better structure for more progress🙏🏽
Would love to hear about the 5 and dimes.
Muscle Mode Monday 💪
I unknowingly did this earlier today with my squats just dicking around as I restructure my programming. Might make it a main stay now.
every week if you wanna do a heavy single you can do 1x1 rpe 8 then back off 5x2 rpe 7 then do higher rep accessories.
Thank you for sharing your knowledge
I did this workout two days ago, but l added a twist, l did the top single, then dropped the 10 percent for 5 reps, then went back up to the single, then back down 10 percent for 5 reps and so on till l got 5 singles and 5 sets of 5 at lower weight, l hit the 85 percent weight and the 75 percent weight without waiting around in about 30 minutes with ease, this includes warmup
Man strength Monday!!!!
This method was available when I was training in the 70s. Anthony Ditillo wrote about in his book "Developing Muscular Bulk and Power".
Great video!
Who is the guy on the post b4 u click the clip??
“…where you’re just hopping programs from week to week..” Damn it! Just started the 4x6, then 5x5, then 6x4! :)
Gully cricket ka jo passion hai, usko 4RBT ke gamification ne aur bhi badha diya, maza aa gaya! 🎮🏆
Modality Monday?
Methodology Monday
It’s still the best. Simple and effective.
I just finished my 3rd cycle of Juggernaut. I've been consistent and have seem nice gains, especially on the higher volume. I'd like to work on more heavy singles for a cycle. Would this be a good routine to run for 6-8 weeks and then go bacj?
Don't go back until this stops working.
Total noob here trying to learn, is it the recommendation for example on flat barbell bench 5x1 once a week and then 5x5 for that exercise next week?
Im glad you mentioned staying at the same weight if you feel like it. I usually lift the same weight for a month ( 4 weeks ) before i add 5lb to either the main compound or an accessory. There is still value in doing the same workout especially if you aren't competing whats the rush 🤷♂️
I do have a question doe you said its time efficiant how manu warm up sets and rest periods are you doing ?
Why not Maintenance Monday
Mastery Monday
Mastering Mondays
Massive Mind Mondays
@@MasoNowa we are definitely getting somewhere haha
EPM- Edging Programs Monday!
Thoughts on 5x5 with last set an amrap ? If I can get 7 o 8 reps then the following week add the 5 lbs ?
I used the GCZL program that uses 3 reps and an amrap on the 5th set then up the weight on thr next session. And it works pretty good.
Big fan of that approach. If this is a 1x per week approach, I dont see a reason not to.
Not gonna lie, I’ll program both 5x1 and 5x5 with an RPE approach so that the bar speed will keep me honest and drag it out like you said for as long as possible!
Actually Chinese weightlifters kinda do option 2 practically on repeat especially on their peaking phases
ok 5x1 and 5 x5 But what is the warm up before please expand . what sets lead up to the 5X1 ?
sounds like something Doug Hepburn did years ago . Good sound advice .
"isolation b*llshit." lol! That almost made me spit my coffee out.
Looks a lot like the MEM method which is very effective
All you got to know for the semi pro and down, is cycle grow, cycle grow, cycle grow. And chisel in between.
Do you still have that 50 page ebook on bracing? I know it used to be free when you put out some videos on bracing and 90/90 breathing. Can’t find it on empirebarbell
I'm doing 5x5. But I like podcasts. Intel for us dummies is still Intel.
Go, Trump. USA 🇺🇸
Hang out with the singles and practice edging.
Check! 👍
Great content as always. I was sick and out of gym for almost 3 weeks so I’m gonna stick to the program of getting use to high volume. Step loading approach. Never fails at least not with me yet. But after 6 weeks I might switch to this. It might be good to make some videos of the mistakes you made when younger. I think the newer lifters like myself easy to hop off program. But a lot of content easy to get side tracked with another method and what not. But staying on track and sticking with program is best thing like you said. It’s easy to get caught up when get bored or seeing someone else in gym doing opposite of what you are doing at moment
Great channel bro 💪🏻💪🏻
Questions: 1) strength gains retained after shifting to another approach? 2) rest between sets?
he said you can hit all 10 sets in 15-20 minutes , moving at a reasonable pace @3:32
damn i literaly just finished my push day, got home and now i wish i seen this before hand becuase it looks interesting.
"Methods Monday" 0:10
I feel like this program would work really well, provided people take that advice to look at the weeks ahead, and keep the progress long term.
btw.
I'm curious what would you say about my favourite way of lifting that I did my entire teens and twenties. Walk in the gym, pick an exercise, and start moving up in weight in sets of 5. So like bench: 135x5, 175x5, 200x5, 230x5.... you reduce the jump in weights as you go through the sets and up in weight. First it's a 40lbs increase, then 30, then 20 etc. The point being to climb that pyramid in about 5 sets or so, until you get to the weight that you can do for less than 5 (don't fail there, just sort of do less reps if you know 5 is no go). Then you have 2 options: the smarter one is to do a few sets with the first weight that you did less than 5 on. Like put in 3 solid sets and call it done. The option I used to always take is to keep increasing the weight until you fail at even a single.
So is that a thing? I call it a pyramid to myself. It's just how it makes sense to train. I think specifically that the jumps in weight get smaller as you get heavier, so you get more sets in the heavier range. Like 135, 175, 205, 225, 240, 250, 255
I lifted like that for a long time. Lift until I fail at a set of 6 and then do 3 more sets on the failed weight. Funny how ppl come up with the same routines independently 😅
@@MC-wh3xm, I wonder why we all just come up with the same stuff without knowing.
Edgin woth weight jesus that is a new one
Muscle & Fitness regularly featured excerpts from Stuart McRobert's book/magazine "Hargainer".
He advocated a powerlifting style plus elements of high intensity approach for non PED trainers who found it difficult to make gains.
If only I had payed attention to him rather than the bs from the "elite" (gallons of tren) bodybuilders of the time.
30 years of wasted effort.
Good information thanks brother
Hi Bromley, I'm having trouble figuring out how to program squat, bench and deadlift in a block type fashion. What to do if different lifts take different times before i need a deload. Lets say I can milk out bench for 8 weeks on a strength block, deload en start a peak. My deadlift or squat could take only 4-6 weeks until I need a deload. Then one lift is in a different block or they are all in different blocks. Which makes peaking them at the same time really awkward.
How do you solve block length inconsistency?
This might be rhetorical but I’d assume you’d do the 5x1 first? Wouldn’t that decrease the amount you can do with during the 5x5s? If he clarified that in the video could someone elaborate or put a time stamp?
So it would be 10 sets of bench for example? Or would be it 5x1 bench and than an accessory movement 5x5?