Greg Nuckols 28 Free Programs - Once per Week Bench Press Program, Beginner, Intermediate, Advanced
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- Опубликовано: 30 сен 2024
- www.strongerby...
This is the first review of Greg Nuckols 28 Free Programs, which he uses as a lead magnet on his website, Stronger by Science. He offers 10 bench programs, 9 squat, and 9 deadlift, each with a once, twice, and three times per week option for beginner, intermediate, and advanced lifters.
This is a breakdown of his once per week bench press protocols for each stage of lifter.
Love these vids! Wonder if you could cover Jonnie Candito and his programs?
I'd be interested in seeing your thoughts on this as well. I've always liked Candito's content.
Would appreciate it as wellI want to try his linear program and 6 weeks program.
I've run the 6 week many times, it's definitely worth a go. Maybe late novices & early intermediates get the fastest and most consistent growth from it.
For me, amazing for squat but meh for deadlifts
@@chrisgordyn387 i heard that you gonna loose strength after running the program, is that true ?
What do you think about running something similar for the overhead press?
When I bought AtS 2.0 there's a booklet that comes with it. Pretty sure it said Bench and Press are interchangeable
Beat me to it. He says in the pamphlet you can use this for overhead or even do it twice per week, once for overhead, once for bench.
Before watching the video: Greg Nuckols 2x a week intermediate program had me doing my max for 3 (225-225 1x3) in 4 weeks
Thats because you were are most likely a beginner judging by your max.
@@HalfAryanHunterGatherer ik this is an old comment, but i was 14yrs at that time and couldn’t use linear periodization to progress my bench. So that’s more intermediate but ya I wasnt super experienced
@@alexwilliams5587 oh dang its you lol i used to watch you in 2021, i see you stopped posting? Did you stop lifting?
@@HalfAryanHunterGatherer nah i still lift, just moved into olympic lifting, won a national comp, got tired of only doing snatch and clean and jerk, got a few injuries then moved into a general strength training plan with goals of moving back into olympic lifting once healthy and generally stronger + bigger
@@alexwilliams5587 nice dude, oly lifting is pretty sick. Good for you bro take care
Alexander "schools of thought" Bromley
If you're going to failure then lifting more after have you actually gone to failure .
Could you review jonny candito’s 6 week strength program
Would be great. I'm interested in his linear program. And later on i will try out his 6 week program.
Thoughts on rts training manual
Would like to hear your opinion on Jonny Canditos linear and his 6 week program.
Are you familiar with those programs?
Can confirm that the bench programming is shit in the 6 week but its amazing for your squat. And it should be great for your deadlift if your squat drives your deadlift
I have been looking through these. I think I am going to do the bench specialization program. Bench 3x per week (starting with intermediate, moderate volume), Squat 2x per week beginner, Deadlift 2x per week intermediate (start with just doing day 1. Add day 2 if I'm recovering well.)
That's about what I am doing right now and I am enjoying it a lot.
Man,your content is so solid! Thanks a lot!
So are we supposed to add accessory work because there isnt a lot of accessories
There's pullups, chins, curls, then add pec work and tricep work, then add floor press.. ???
Of course. You build your own program using this. For example, 3x bench/3x squat/2x deadlift/2x OHP and just add accessories to that ( back/arms/core and other).
@@Logan-zv4xg
Yes. You can just implement this in your program. It's just progression for 1 lift. You can use this for bench and completely different program for deadlift/squat.
This is similar to 5,3,1.
3x bench intermediate is money!
3x review is coming this week. TLDR; do a shit ton of work and you will grow
3x Int High Bench done for OHP is the truth, took me to 185
@@SaintDicc
Go for that 2plate OHP!
That's all I care about right now
I double my bodyweight benching once a week, I did overhead press a few days out with triceps so that would explain it...
What is amazing to me is that everyone thinks they have a better way to skin the cat try hard work lifters were doing this 20 years ago
the link i got from gregs "download freeprogram" doenst work, the webpage is blank.!?
Oh fuck yea, I’ve been wanting a series like this. Subbed
I have the programs but where is the 14 page pamphlet
Damn excited for all this videos coming
Useful review, thanks
Thanks for the knowledge , great content
Great stuff , waiting for the rest of the programs
Thanks for the videos
Another awesome video
Great video!
Hey bro please review M Disbrow 10 week bech programme please please please please please
Death bench?
@@alexwilliams5587 yes brother i have seen people making gains of 45lbs on their bench
abhijeet mehta i read on the powerlifting reddit that if your bench is a weak point that you should run it. I wonder how my shoulders would feel if i ran it tho
@@alexwilliams5587 i believe brother you should run it but i guess its little too high volume for shoulders
Wheres the information on how to recalculate the % week to week for the beginners?
Thanks for the info. I was wondering though if greg as a simple rule of thumb like greyskull lp for exemple if you get more than 10 rep on the amrap set you add 10 pounds instead of 5. But i havent found any info for this program
The info is in the 14 page pamphlet Nuckols provides. I'm not making these vids as a full substitute for his material, just a summary.
Alexander Bromley- As a beginner I am struggling with why in some cases the program uses a % of a 1RM and in other cases uses a 10RM/8RM/6RM, etc. It seems to me that for beginners it makes more sense to simplify to stick with % of 1RM throughout the program. For example on the 2X per week squat beginner program day 1 is a % of 1 RM, which is simply putting your max into a calculator, but day 2 calls for starting with an 8RM. Are we supposed to estimate what we think our 8RM is on a given day or spend several sets each day during the warm up figuring out exactly what weight is the 8RM or the 5RM. If it is the latter that seems like it potentially adds a lot of volume during the warm up just to be able to start actually working. I realize I may be missing something simple. I just want to be properly educated and prepared to follow the program. Because like you have said in several videos I am a firm believer in committing to a program and staying consistent. Thanks for all your work!
Yeah they’re probably good programs but way too complicated. I just do greyskull lp, I don’t wanna waste my time in the gym doing maths before my sets. Didn’t graduate high school math isn’t my thing...
Would you be able to use this for barbell rows? He says you can use it for OHP, and there isn't a row workout on the spreadsheet. Would it still work?
Hey, I'm currently running the 2x int. med volume program for weighted chin ups. I only just started, but I've done the same with other bench programs so I expect it to work. I'm guessing that it will work for rows as well.
What are your thoughts on the classic linear periodization program from Ed coans book „the man, the myth, the method“ for beginners? Can you please make a video about it? Thank you very much for sharing so much valuable content
I had actually started doing an Ed Coan interview compilation that was going to cover his training philosophy. I'm a huge fan of linear stuff. Learning how to pace your progress from week to week and phase to phase takes practice. Ed obviously put in the work to know exactly where he would be at each phase of training. Incredibly disciplined lifter.
Alexander Bromley hey Alexander, thank you very much for responding to my comment! I appreciate this! YES! PLEASE PLEASE PLEASE make videos about absolute basic linear periodization programs like Ed coans training programs for beginners. Please! Please explain all the stuff, from how to warm up to the top sets and the program itself from week to week. I believe in what you say and I hope and wish you can make this happen. Thank you very much for your valuable time and help
@@helmutkrusemann9194 you need candito linear and csndito explains it all for free
@@HooDRidEWhiteY Thanks for responding and your suggestion, but I hope Alex can make a video on Ed Coans linear periodization routines because these routines are the "original" linear periodization routines and also only one main lift per workout. I hope Alex can make these videos and explain everything about the routines and how to set it up properly for beginners. Thanks
10:04
I ran his 3x bench int, 2x squat int, 2x deadlift int templates last winter for 3 months and put 30lbs on each lift. Solid programs.
Week 3, Day 1 of 3X int Bench is an absolute ASS KICKING of a workout. I legit spent 30-40 minutes benching lol
What are your stats?(Height, weight, training experience)
That sounds like really high volume