The Squat Program That Gives 100lbs in 10 Weeks

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  • Опубликовано: 22 дек 2024

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  • @AlexanderBromley
    @AlexanderBromley  Год назад +43

    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
    Click Here for the Full Program: 👇👇👇
    empire-barbell.com/full-library-of-free-video-pdfs/

    • @EliasMartinPerez
      @EliasMartinPerez Год назад +1

      Im going to use it.. but one question: the max day (2day of every week) should be at 90% o what percentage?

    • @huvlarvrhorg4818
      @huvlarvrhorg4818 Год назад

      in your program there is dev.deadlift, dev.overhead, im not familiar with the dev term, in case im lucky you see this , plz what dev means, thks

    • @ayda2876
      @ayda2876 Год назад +2

      somehow when i click on the page the program doesnt appear ? Any help ?

    • @jamcop123
      @jamcop123 Год назад +2

      Completed details in link but never got the program 😢

    • @SirManKli
      @SirManKli Год назад

      hey Bromley! I see in the program next to week 1, day 3 push press there is a note "err on no missed reps", what does this mean? Also what does "Max 5 rev band" mean?

  • @thanhtamnguyen9829
    @thanhtamnguyen9829 Год назад +436

    Three years I’ve followed this man and his core principles have never changed. It’s constant refinement of his craft which is the cornerstone of consistent progress. Can’t wait to see how far he takes this into the future.

    • @BenEnlet29
      @BenEnlet29 Год назад +3

      Couldn't have said it better myself

    • @BaldOmniMan
      @BaldOmniMan Год назад +32

      Bromley has the best pure programming content on the platform second to none

    • @thanhtamnguyen9829
      @thanhtamnguyen9829 Год назад +10

      @@BaldOmniMan homie you ain’t too shabby yourself.

    • @TheKG636
      @TheKG636 Год назад +2

      @@BaldOmniManlearned tons from your channel as well 🫡

  • @5055672439
    @5055672439 Год назад +1190

    8 sets of 8 on front squats. Are you trying to kill me?

    • @smiercksiazka776
      @smiercksiazka776 Год назад +109

      Try 10x10 , you will use lighter weight so it will be easier LoL

    • @braylafave5790
      @braylafave5790 Год назад +107

      @@smiercksiazka776the bar is too heavy

    • @smiercksiazka776
      @smiercksiazka776 Год назад +23

      @@braylafave5790 wait are you serious ?

    • @dadbod488
      @dadbod488 Год назад +14

      Haha I would quit altogether before I would do that 😂 but I'm just a hobby lifter, so already weak lol

    • @Gus-Moose
      @Gus-Moose Год назад +24

      "What doesn’t kill you, makes you stronger"! Friedrich Nietzsche

  • @GavinCLifts
    @GavinCLifts Год назад +399

    Just finished the second week of this program and my squat has already gone from 385-405 thanks man

    • @otxmotivation7770
      @otxmotivation7770 Год назад +30

      20 pounds in 2 weeks???? That’s insane..I just might try it out

    • @Theopowerlifts
      @Theopowerlifts Год назад +9

      Did you squat atg or no? And how did you do the high intensity day. A full out set to failure? Would greatly appreciate it thanks

    • @GavinCLifts
      @GavinCLifts Год назад +6

      The squat was till i got to parallel and then i just follor everything the program says, the last set is usually till failure

    • @konkeydong4421
      @konkeydong4421 Год назад +16

      @@TheopowerliftsIf you get stronger in your full range of motion then you wouldn’t have to worry about parallel squat

    • @aesop2733
      @aesop2733 Год назад

      ​@@konkeydong4421atg is more fatiguing. Recovery is really important and sfr is usually Integrated into a good program so you can't just act like they're the same thing just because you feel like you're doing something greater than a squat. They're a different lift and they need programmed differently. If someone is doing a squat, they are doing a squat. The fact that I have to say that is wild. It wouldn't be out of pocket at all to throw out "ego lifting" here.

  • @patdriscoll6433
    @patdriscoll6433 7 месяцев назад +63

    Man this was brutal but it did exactly what I hoped. Got 500 lbs finally!! Started at 405ish, hit 445 after week 5 and then 500. Note my best all time was 475 last summer but still added to my current 1RM and 25 lbs to my all time. Been chasing 500 lbs for 3 years so this was awesome. Thank you!

    • @hyperborevs
      @hyperborevs 7 месяцев назад +6

      Could you upload the spreadsheet somewhere else? Link in the description is not working anymore.

    • @patrickjensen3091
      @patrickjensen3091 4 месяца назад

      It is working:)​@@hyperborevs

    • @NewbieGainer
      @NewbieGainer 4 месяца назад

      Any chance you can share the spreadsheet/pdf? Thanks

  • @GreyRock100
    @GreyRock100 Год назад +248

    Dude I just released my "Squat 10lbs more in 100 hundred weeks" program. Why you gotta mog me like that?

    • @ryanrogers8211
      @ryanrogers8211 Год назад +1

      you cannot be God. There is 1 name under heaven by which men must be saved, The Lord Jesus Christ.

    • @jdamqueen
      @jdamqueen 10 месяцев назад

      @@ryanrogers8211what r u talking about

    • @jesseb5710
      @jesseb5710 6 месяцев назад +6

      a program like that might actually be good for elite lifters 😂

    • @justanormalguy1120
      @justanormalguy1120 6 месяцев назад

      ​@@ryanrogers8211dafuck?

    • @SuPeRHeRoDuDe3124
      @SuPeRHeRoDuDe3124 Месяц назад

      @@ryanrogers8211 crackhead detected

  • @lind.ltaylor5857
    @lind.ltaylor5857 10 месяцев назад +9

    sir, the way you articulate information is amazing, the fact that you provide all this free of cost is unreal.you truly are a saint to all gymbros

  • @gef8042
    @gef8042 Год назад +69

    just finished week 5 day 4. my squat went from 315 to 365. also noticeably my body weight went up from 175-180 week to week , to 185-188 @ 6ft. been lifting consistently for about a year now and I had hit 335 in training months before but i was in no condition to squat 335 when i started the program so i based my percentages off 315.
    I didn’t run the program exactly as written, pretty much just did my own upper body days but followed the lower body days exactly. week 3 was hard as heck but i really made sure to recover properly between sessions and that really helped. weeks 4-5 i struggled with getting enough sleep and came in on 1RM day with really shitty sleep the 8 days prior, had i been dialed i think i could have most likely done 10-15 more pounds. nonetheless i definitely recommend the program and i will be posting a video of my 365 attempt on my channel. feel free to ask questions here or on that video if you have any.

    • @LucasDimoveo
      @LucasDimoveo Год назад +4

      Solid work!

    • @Everflames_Glory
      @Everflames_Glory Год назад +2

      Did you use a belt during the program?

    • @gef8042
      @gef8042 Год назад +4

      @@Everflames_Glory i did not, currently on week 4 and still not using a belt.

    • @josephparkes6412
      @josephparkes6412 Год назад +1

      I just did first leg day of week 1 and really struggled (skipped 1 set of Front squats and RDLS)... Lowered the weight a good amount too. I had a tough week of work last week so wondering if I'm still fatigued...
      Thinking I might just repeat the first week until I feel more confident?

    • @Darknight526
      @Darknight526 Год назад +1

      the most important parts are your sets on the squat. as long as ur moving weight and getting in enough volume on accessory work ur good@@josephparkes6412

  • @StephColbertsonStrength
    @StephColbertsonStrength Год назад +62

    It’s funny I was just thinking about backing off on my deadlift training a little to push more squat work after next comp. Good stuff.

    • @frysebox1
      @frysebox1 Год назад +2

      I did this because I came back to lifting and had to completely relearn how to squat, while DL was my best lift back in the day. Only did RDL. Eventually returned to DL'ing off the floor and it followed along nicely after relearning my setup. Squats are still my shittiest lift, but at least it's ahead of my bench (current goal is matching front squat).

    • @StephColbertsonStrength
      @StephColbertsonStrength Год назад

      @@frysebox1 I currently deadlift twice a week and the secondary day is not an insignificant amount of work. Now I tend to tolerate deadlift volume very well but I’ve never tried dialing it back to focus on squat. Like you Deadlift is my best lift and feels very natural. So I gave a feeling it will still progress just fine if that second day is eliminated or reduced to almost nothing.

    • @davecom3
      @davecom3 Год назад

      I think that's a mistake. My squat went up by doing DLs first, min reps and aiming for PB then follow that in the same session with Squats. I guarantee you that the Squats will feel light as a feather. Do it once a week and supplement with Squats of varying tempo, rep range and weight.

    • @StephColbertsonStrength
      @StephColbertsonStrength Год назад

      @@davecom3 ive been pushing my Deadlift hard for years. 2x week frequency. Usually both high exertion and heavy. And squat is pretty much the same story. Both have progressed fine but as of now my best squat is 507 and best deadlift is 606. I have a hunch my deadlift will still progress fine if I make that second Deadlift day a little easier I’m exchange for pushing squats a little harder.

  • @MailmanMuscle
    @MailmanMuscle Год назад +74

    The volume for this program reminds me of Project Momentum by Mike Tuscherer, which was run as an actual project a for 8-12 weeks IIRC. He offered it maybe 2-3 times, once per year. I was one of the experimentees one year, maybe the 2nd year he did it. I remember training 4 days per week, with squats, bench and deadlift each session, plus 2-3 assistance exercises.
    During the first 2 weeks, I was sure I was going to die. By the end of the 4th week, I was convinced that I had become a superhero and could do anything. That confidence wasn’t from strength gains, but from surviving that training regiment. Bromley’s plan is very different, but seems just as tough - so if any of you try it, stick with it. Your confidence will go through the roof, along with your squat.

  • @ChristiFaagau
    @ChristiFaagau 27 дней назад +2

    to everyone looking for the squat program, you have to click on the broken link. Then put in your information for the free subscription. Then it should take you to a page that says slides, programs, and pdfs. Scroll down until you see the 10 week squat program. I'm pretty sure that's the program talked about in this video.

  • @Dukejames776E
    @Dukejames776E 5 месяцев назад +2

    There are several of his books on Amazon. I got one of them a lot of workouts and good information seemed to help my 17 year old deadlift 500 from the knees-
    Hard work always pays off
    Have fun
    Happy lifting 🏋‍♂️

  • @Pastapillow
    @Pastapillow Год назад +24

    Would be cool to see a deadlift focus program sometime too. I ran Bromley's 5 week bench DUP twice and put on 10kg to my bench each time. I would love to try this squat program sometime.

    • @trevorbaker7168
      @trevorbaker7168 Год назад +1

      If you aren't already a high level deadlifter I bet you could swap squats and deads as the primary movement and get some results

    • @Pastapillow
      @Pastapillow Год назад

      ​@@trevorbaker7168 Agreed, this program would definitely bring up a deadlift for most! But a deadlift program would still bring up deadlift more. Things specific to it like: stiff leg deadlifts, barbell rows, good mornings, lat pulldowns, single arm dumbbell rows, and so on (I wonder what other accessories he'd put in) could be emphasized more.
      I did a bit of searching and I think he's got some deadlift specific programs in the Superior deadlift, his book. Then there's a video "655/605lb Deadlift AMRAP PLUS My Off-Season Volume Program + Contest Peak - Strongman Nationals Prep". Where he goes through deadlift %ages for his training. There's 24 videos in his deadlift playlist... well there goes my evening.

    • @Mukation
      @Mukation Год назад

      @@trevorbaker7168 I'd say maybe have day 1 squatting as a percentages based RDLs instead and the second day, the max day as the "true" deadlift lift might be more sustainable for the vast majority? deadlifting with an amrap on day one and maxing out on day three doesn't sound sustainable for most "normal" people, unless they're complete novices.
      On day 1 you could do RDLs based on the percentage (of a RDL 1rm obviously, if you don't know, then take of 20-30% of your standard deadlift 1rm and use that) and the amrap, then front squat, then a some real "squats" witht he same reps and sets as the RDLs on the squat version.
      On day 2 you do the 5/3/5/3/1 rep max on the Deadlift and then you squat etc. Maybe you'd need to switch out the good mornings for something else.... Or do them with intentionally a bit lighter weight and just treat it as a warmup _before_ the max 5/3/5/3/1 deadlift attempt?
      Heck, i might actually try this one after i've completed my 10 weeks on the squat version :P

  • @HairymanVsHairyCell
    @HairymanVsHairyCell Год назад +50

    Just hit a 705lbs squat....If I can hit 800 within the next 12 months I would be ecstatic

    • @Pipodecatan
      @Pipodecatan Год назад +14

      Damn,you are strong bro Alahuma Bariik

    • @HairymanVsHairyCell
      @HairymanVsHairyCell Год назад +3

      @@Pipodecatan I'm 140kg lol so less impressive 🤣

    • @cinavurbaran
      @cinavurbaran Год назад +21

      Still very impressive

    • @emirbegi9155
      @emirbegi9155 Год назад +4

      ​@jp5761 who cares, still impressive weight no matter how much is your bw

    • @Plants-and-Ts
      @Plants-and-Ts 6 месяцев назад

      Where are you now? Did you try this program and did it work for you?

  • @blairmitchell7419
    @blairmitchell7419 Год назад +9

    Just finished day 2 of week 3 and am very fatigued. Took me 3hours today. My recovery abilities and strength have been flying up thus far.

    • @Calebwhite22
      @Calebwhite22 7 месяцев назад

      cant see the program now , is it still up

  • @GavinCLifts
    @GavinCLifts Год назад +5

    Just finishish the program and got my squat from 385-415 (30lb jump) this program definitely works and i will be doing it one more time

    • @graysonlundy5180
      @graysonlundy5180 11 месяцев назад +1

      Did the 2nd time build it more? Or plateau?

    • @vancouverbill
      @vancouverbill 10 месяцев назад +1

      what is your plan to do after the second time?

  • @alinlifts
    @alinlifts Год назад +7

    Starting now with a PR of 215kg before i torn mi achilles tendon a year ago, now im back, with a current 1rm of maybe 200kg/440lbs lets see what this program and muscle memory does. ill update in 5 and 10 weeks, Good luck to everybody.

    • @alinlifts
      @alinlifts 11 месяцев назад +7

      Quick update, just finished week 3 and done 200kg x7. Lets see what we achieve in 2 weeks more🤯

    • @alinlifts
      @alinlifts 11 месяцев назад +5

      another update, finishing week 4, 220kg x 3 RPE 8.5, feel like i had 2 more in the tank but it was 3RM. next week 1RM

    • @alinlifts
      @alinlifts 11 месяцев назад +13

      WEEK 5 UPDATE🚀: 240kg has fallen today (PR)😤

    • @overpower7062
      @overpower7062 4 месяца назад +1

      great results! I have a question regarding intensity days. how did you work up to those rm's? (5rm/3rm etc)

    • @NewbieGainer
      @NewbieGainer 4 месяца назад +1

      Wow these are great results! Any chance you can share the spreadsheet/pdf? Thanks

  • @carlosestrada968
    @carlosestrada968 Год назад +105

    For the next 10 weeks i will implement this split into my workouts. current squat is 280 at 158 bw I’ll update in 10 weeks ✌️

  • @ariconsul
    @ariconsul Год назад +28

    Fantastic content. I love the decisions made here and how it puts together all the principles I see in your videos - volume feeding gains, doing the lunch-pail work, trading volume gains for intensity gains. I really like how compact and practical this appears. Well except for 8x8 front squats 💀.

  • @0ThrowawayAccount0
    @0ThrowawayAccount0 Год назад +8

    Your program reminds me of the Madcow 5x5 program. I appreciate your content. It takes more work and effort than most would think to put these out. Thanks, brother. Wish you and your loved ones the best.

    • @danski6694
      @danski6694 Год назад

      I did the madcow also - was a solid program and my strength certainly improved

  • @nathanbateman4255
    @nathanbateman4255 Год назад +4

    Might have to try this once I’m done bench specialization. My max is 505 right now, and I’d LOVE to hit 600 at 225lbs.

  • @kingofgirth8609
    @kingofgirth8609 Месяц назад +1

    For sure going to be the first proper program I hop on once I get in shape. Started lifting again 3 months ago after a looong break like mr Kevin, that volume is looking a bit impossible for me atm

  • @Adam-M1
    @Adam-M1 Год назад +7

    Really needed this. Thanks coach.

  • @bloodysath
    @bloodysath Год назад +25

    This Programm looks awesome!
    I will start this Training Saturday and will give a Update of my Numbers 5 and 10 Weeks after now.
    Starting with a 140Kg/315 Squad and 180Kg/405 Deadlift. Im 35 Jears old, 1.95m/6.4 tall and 98Kg/215 heavy.
    Thanks Bromley for your high quality Content

    • @henrykjohn78
      @henrykjohn78 Год назад +5

      Let us know!

    • @Swagg2Foolish
      @Swagg2Foolish Год назад +4

      Keep us updated!

    • @damianDAK777
      @damianDAK777 Год назад +1

      Yeah keep us posted

    • @bloodysath
      @bloodysath Год назад +11

      Update after 5 weeks:
      Bodyweight 100Kg/220
      Hit a 140/310, 150/330and then a 160Kg/350
      Squad. So +20 Kg PB so far.
      I didn't max out on Deadlift but the 3x3 with 160 Kg was really smooth.
      Good Mornings, Lunges, Front Squads,RDL was not the exercises I wanted to do, but the ones I needed to do.
      In the next 5 weeks I try to go for a BW of 105 Kg.

    • @Mukation
      @Mukation Год назад

      @@bloodysathHow did it go on the second cycle? :D

  • @Bigweld1969
    @Bigweld1969 Год назад +5

    This is very helpful, thank you for making your pdf's free!

  • @artv4nd3l4y
    @artv4nd3l4y Месяц назад

    I really appreciate the content on this channel. Very cool to offer free programs like this.

  • @jimmytyson6726
    @jimmytyson6726 Год назад +6

    Prepping for a weightlifting comp in about a month, but afterwards this looks like a great strength block. I'll let you know if I end up running it.

    • @LewisBM
      @LewisBM Год назад +1

      ???

    • @jimmytyson6726
      @jimmytyson6726 Год назад +3

      ​@@LewisBM just finished it a few days ago, had alright results. Tons of volume and rep prs but didn't end up setting a new 1rm.

  • @Finkku94
    @Finkku94 Год назад +4

    Wow this was exactly what I was looking for as it popped in my subscription box, thank you!

  • @ZacharyElizalde
    @ZacharyElizalde 6 месяцев назад +5

    hey if anyone has the BREAKDOWN SPREADSHEET, please let me know. I'd love to try the program myself, but the link leads to a dead page and I need to know how to load. Greatly appreciate any help!

  • @imhassane
    @imhassane Год назад +7

    This is magic. I’m on week 2 and my old three reps max is now my RPE 4. I did an easy 150 kgs x 3 today, can’t believe it 😂

    • @doctordeath2551
      @doctordeath2551 Год назад

      Did you follow the video or the program that’s in the link?
      The link kinda threw me off

    • @imhassane
      @imhassane Год назад

      @@doctordeath2551 yes I did, I didn’t get any spams from him yet so might be worth it for you, just try it

    • @beast33G
      @beast33G Год назад

      ​@@doctordeath2551both are same

    • @viveksingh-gf8zf
      @viveksingh-gf8zf 10 месяцев назад

      Do we use every week new estimated rep max based on that max 5 or amrap set

    • @imhassane
      @imhassane 10 месяцев назад

      @@viveksingh-gf8zf no, your pr should stay the same throughout the whole program

  • @damarcuz1
    @damarcuz1 Год назад +6

    Just did my first 5 weeks and my squat is up 30lbs this is a solid program I love it

    • @vancouverbill
      @vancouverbill 11 месяцев назад

      Did you do squats atg? That sounds like the hardest part to me

    • @damarcuz1
      @damarcuz1 11 месяцев назад +1

      @vancouverbill yes but the hardest part was actually the front squats 8x8 days those were Terrible

    • @vancouverbill
      @vancouverbill 11 месяцев назад

      @@damarcuz1 thanks and well done

    • @viveksingh-gf8zf
      @viveksingh-gf8zf 10 месяцев назад

      Bro how did you do max 5 days , means how do you calculate the weight for it , it was like how you feeling that day or based on current 1 rm

    • @vancouverbill
      @vancouverbill 10 месяцев назад

      @@viveksingh-gf8zf I did max 5 based on how I felt that day. For me it felt like the main squat day was the first one, the second day was to just to keep the practice up

  • @Glassr91
    @Glassr91 Год назад +4

    My name is Roman lol I’m Not the Roman in the video, but you described me pretty well. I’m 5”11 225 lbs and my current squat max is about 500lbs. I’m also have problems getting to depth lol.

  • @morbidzero8094
    @morbidzero8094 Год назад +2

    Hey Bromley
    Can you make a video on how aif you had to do it all over again what programs would you run as a novice to get to intermediate and what would you run as an intermediate to get to advance. A sort of a road map on how you would do it. Particularly what programing you would do, what problems you would run into and how you would solve them.

    • @Pastapillow
      @Pastapillow Год назад +1

      novice -> intermediate is pretty easy. Linear progression is king. Then intermediate to advanced numbers, there are so many ways to do that. I'd be curious too.
      I guess his "Periodization Explained in 5 Simple Steps" explains the typical journey. I think another issue is goals. Everyone finds different lifts and ways of programming more or less fun. And when you get to a later stage in lifting, you'll likely set different goals than when you started.

  • @dianatammen3690
    @dianatammen3690 Год назад +3

    In 2 minds. I did gain, but at a bit of a cost. Usually, I just lift for cross-training, but had to scale down my primary sport to manage the program. Tend to work in the 75-90% range, 3 times a week, focusing on main lifts with very little accessory work. So a complete change in approach. Did bench instead of push press. For lack of equipment Bulgarian split squats instead of leg press. I didn't try for a squat PR at the end and went for deadlift PR on that day instead. My 3RM was up 10lb on squats, so I left it at that. Bench +10lb, deadlift +20lb, also +30lb at the rep ranges on RDL and +20lb on the rows.
    My husband mainly lifts, usually 5x/week with lots of accessories, opposite of my training. Same substitutes, but his bench declined. Squat +20lb, deadlift +20lb, both of recent weights, matching life-time PRs. No change in other lifts.
    The high rep on lunges was tough on my knees and on the band pull-downs on my elbows. I don't think I'll be doing 250 reps of any one exercise in a session ever again, bordering on repetitive strain injury. There's gotta be a safer way.
    So, I mean I did have fun with it, saw a little progress, but not as much as I would've expected with the change in focus from crosstraining to main activity.

    • @vancouverbill
      @vancouverbill 10 месяцев назад +1

      yeah those lunges were high impact. I think I will swap those out for some form of split squat

  • @stevedavenport7281
    @stevedavenport7281 8 месяцев назад

    Just joined Alex. Been powerlifting for 26 years, all the way up to the IPF Master's Worlds. Need help now that I am older. Looking forward to learning and breaking new barriers. thanks for sharing this incredible info.

  • @macewindont9922
    @macewindont9922 Год назад +2

    Wow, thanks for the great free program!

  • @devenmeyer8801
    @devenmeyer8801 5 месяцев назад +1

    Just finished 5 weeks! Went from a 1 rep max of 365 to 410! Hoping to hit 445+ by the end of the 10 weeks!

  • @redrushsam3177
    @redrushsam3177 Год назад +1

    This channel is great, I got all my PR thanks to Alex

  • @Drewbie_T
    @Drewbie_T 9 месяцев назад +2

    I just finished week two of this program. I think it’s okay, and I’m going to see it through if I can, but the last set max reps is really the killer here and it’s not talked about. You may have a 5x5, but if you’re doing max reps at 75% you’re going to end up extremely gassed on that fifth set (10-15 reps), then go straight into front squats after being heavily taxed. Then the next leg day is another max effort. I’m definitely feeling the strain.

    • @NewbieGainer
      @NewbieGainer 4 месяца назад

      Any chance you can share the spreadsheet/pdf? Thanks

  • @GattoriSancho
    @GattoriSancho 5 месяцев назад +2

    the program link doesn't work it says user inactive

  • @Lmaddog95
    @Lmaddog95 Год назад +5

    What can you do if you don’t have a leg press?

  • @keithlittle293
    @keithlittle293 Год назад +3

    Hey man thanks for the programm.. Great when someone organises.. overcomplicate your own programmes ..
    One thing on rdl .. what does ( 5-1-0) mean.. 5 seconds negative.. 1 second up?

    • @ryanrogers8211
      @ryanrogers8211 Год назад +1

      I believe it's 5 seconds negative, 1 second pause then fast up.

  • @frankwhite555
    @frankwhite555 Год назад +141

    How many different programs must I do? Haha.

    • @johnfriedl7126
      @johnfriedl7126 Год назад +20

      Yes!

    • @CurrentlyBlazed
      @CurrentlyBlazed Год назад +24

      All the programs.

    • @OleSevers
      @OleSevers Год назад +9

      Luckily there are so many good programs there really is no excuse not to get better. This guy has incredible information.

    • @CurrentlyBlazed
      @CurrentlyBlazed Год назад +12

      @@OleSevers I'm doing a modified version of this program that I have developed, it's a combo of the Candito advanced bench and and then 5/3/1 squat/DL stuff.. I have learned a ton from Alex. Feels nice to watch this and be like 'oh shit, I'm doing it! I'm a real boy!'
      Heh, I'm stoked to try this Squat program now, considering I just hit 405 in June at 185 lbs

    • @Kyle111
      @Kyle111 Год назад +16

      “It doesn’t matter what you do. Just make it work.” Paralysis by analysis can really mess with you. It messed with me a lot. Still does a bit. Just pick one, stick it out, and keep these in the back of your mind. That’s what I’m trying to do anyway

  • @thejasoncao
    @thejasoncao Год назад +4

    Could you replace leg press and back lunges with BGSS/smith squat?

  • @ThePsychoVerse
    @ThePsychoVerse Год назад +1

    Planning to run this after I finish Kong! Looking forward to it

  • @cgates0741
    @cgates0741 Год назад +3

    Any chance this is or can be in Boostcamp? I have been going back and forth about BM, but this seems to suit my weaknesses a little better!

  • @arthurblackhistoric
    @arthurblackhistoric Год назад +4

    There is a factor that often gets taken for granted, and that's the inner motivation of simply training with a better lifter. Especially if you're being trained by that better lifter. Guys who came to me for help usually had problems that needed to be faced as early as possible, before the lifter got into a full on training cycle. I frequently preached the progression principle, and most often the newcomer would expect to just slot in. But no. First i had to examine the faults in his technique that were holding the lifter back. Now that was easy if I saw the lifter at every comp making the same mistakes every time. But what about the guy who'd been transferred to the big smoke in his job and had only heard about my training methods but had never met me? Well it wasn't such a big deal. In the Squat, it's either bar placement, foot placement, round back vs flat back, and that's about it as far as technique goes. Things like dropping too fast crop up too. Now no one in my Powerlifting team took steroids. So to gain 100 pounds on the squat in one year was pretty special, especially since the lifter in question only weighed 85kg and was an experienced lifter. Most of his gains came by way of correcting his woeful technique! Once I got him squatting the way I figured was best for his body type he started rocketing along really well.At the end of the year when he returned to his old gym for a visit and to lift at their end of year comp, everyone there, to a man, thought I'd got him on the gear!
    But another lifter from that gym got coached by me via correspondence and he grew like a weed too, and I couldn't possibly have gotten him on steroids, so they all soon came around to believing that some programs work better than others!

  • @shobhitsingh8634
    @shobhitsingh8634 8 месяцев назад +6

    Where can i get the full program?

  • @Follz19
    @Follz19 Год назад +3

    Is someone able to tell me what "max 5" means? Is that just one set of the most weight you can manage for 5 reps?
    Awesome video anyway, and I thank you for the help.

  • @gunnermclaughlin7276
    @gunnermclaughlin7276 Год назад +5

    What percentage and RIR/RPE should I be using on the secondary movements/accessories? I may have missed it, but I only recall seeing percentages next to the main movements. Thank you!

    • @wes710
      @wes710 2 месяца назад

      Did you ever get your answer

    • @gunnermclaughlin7276
      @gunnermclaughlin7276 2 месяца назад

      @@wes710 Though I didn’t receive an answer to my question, I improvised. I believe you could approach it a couple of ways. You could start the RPE on accessories around 7-8 and then build up to around 9 to even 10 on week 5/10. Or you could start at higher RPE since the weight you’re dealing with on the squat is lighter earlier on. Personally I did the first method and then when I got used to the program I started pushing accessories to failure and was still seeing results. Just depends on your tolerance I guess. Just make sure you aren’t having your accessories drop below 7-8 RPE. I managed to creep my squat into the 600s doing this. Hope this helps.

  • @AfdsAfdsAfds-v2e
    @AfdsAfdsAfds-v2e 11 месяцев назад +2

    Regarding the % and Max, do you base the week 2 percentage on the week 1 max and so on? Furthermore, what does a "Max 5" mean? Is it whatever top set of 5 reps you can do?

  • @sam._.9178
    @sam._.9178 Год назад

    3x 21 elevated feet squat 185lbs
    2x 15 narrow stance squat (also elevated) 176lbs
    Should i do more?
    I workout at home no rack

  • @jeffabfall6429
    @jeffabfall6429 Год назад +1

    How would you change this for someone 60 yrs old who is an intermediate? Thanks for the great content.

  • @rolfrolf9176
    @rolfrolf9176 Год назад +4

    Great content, incredibly informational as always. What exercises would you recommend if one doesn't have a leg press and hamstring curl?

    • @dianatammen3690
      @dianatammen3690 Год назад +1

      Wondering the same thing. We're thinking about maybe subbing Bulgarian split squats and Nordic curls (just starting day 1 today), but be interesting to see what the man says ...

  • @AlejandroSanchez-pl6jw
    @AlejandroSanchez-pl6jw 16 дней назад

    I’ve done smolov and it was by far the most brutal experience ever. Never had a match the grit ever again.

  • @wes710
    @wes710 2 месяца назад +1

    How are you supposed to progress your weight from week to week and what rpe or % of 1 rep max should you be doing for you secondary movements ie: front squats deadlift rdl good mornings leg press etc.?????

  • @swalap7404
    @swalap7404 Год назад +4

    What RPE for the front squats? Could I replace it with smith or hack squat?

  • @guitarchannel6865
    @guitarchannel6865 Год назад +3

    This looks awesome. I diffinetly wanna try it. I squated 340lbs and it was rough. Thinking of backing off and do some higher volume. I need to work more on my depth. I'm 6'1 Long legs. My goal is to hit 500lbs. See where it goes.

    • @ryanrogers8211
      @ryanrogers8211 Год назад

      You will get there bro!

    • @mossoconnor4417
      @mossoconnor4417 Год назад +3

      Maybe don’t try a program that has such big fluctuations in volume unless you really need to, to your goal is to add 160lbs, just commit to gaining body weight slowly over a few years and running a basic squat progression over and over. Just compound 5-10lb gains over and over.
      Unless you have an experienced coach helping this approach will just make you spin your wheels and jump around program to program

    • @chestguy2762
      @chestguy2762 Год назад

      Update?

    • @vancouverbill
      @vancouverbill 11 месяцев назад

      Did you manage to go atg? That seems quite a stretch for taller guys

  • @dondiesel929
    @dondiesel929 Год назад

    Thanks for this! Appreciate all that you do

  • @Fnidner
    @Fnidner 3 дня назад +1

    Question!
    I love how this looks, so I tried the first couple of days, i.e. one upper and one lower. But I'm really struggling with weight selection. I did the 3x5 back squats at 70% of my max and that was fine, but then I thought I picked a conservative weight on the front squats - it was definitely less than 70% and definitely lighter than RIR5, but I still struggled to finish 3x10. I even dropped the weight a bit after the first set.
    How do I know what weight to start out at..?

  • @onerider808
    @onerider808 6 месяцев назад +1

    Okay. I’m on it. Thanks.

  • @uzzidaniel3947
    @uzzidaniel3947 7 месяцев назад +4

    I cant find the program when I click on the link, can anyone help?

  • @joshuavd5194
    @joshuavd5194 Год назад +1

    Bromley is looking much bigger in the arms and shoulders. back on the special supplements? do you plan to hit any all time PB's this year?

  • @DaeBudha
    @DaeBudha 7 месяцев назад +1

    Here I am 10 weeks later after running this twice.
    For someone who's been stuck at a late intermediate for far too long; while on a bulk and no enhancements, my numbers went up around 20lbs.
    Not bad, but not 100lbs 😅
    Overall, this program is freakin amazing. I'm gonna go for another round at least. If I could continue to add 20lbs to my lifts every 10 weeks for a year...that's good progress.
    The 5-3-5-3-1 maxes approach is awesome.
    I did make some a slight alterations to the accessory work.
    I will say that 8x8 on front squats is hell and I couldn't do it again with a decent amount of weight; and I didn't see the benefit of it. so going forward im gonna be in the 3-5 set range.
    Also 6 sets of 5 - that 6th set I felt was beating me up unnecessarily, so cut it down to 5x5.
    Great program overall Alex. Thanks for putting this out there and making it free with the template! Has helped me substantially.

    • @hyperborevs
      @hyperborevs 7 месяцев назад +1

      Could you upload the spreadsheet somewhere else? Link in the description is not working anymore.

    • @DaeBudha
      @DaeBudha 7 месяцев назад +1

      @@hyperborevs you're right. it's not working anymore :/
      @Alex, we need your support.

  • @ryanrogers8211
    @ryanrogers8211 Год назад +2

    Thank you for this great free program. I don't have any interest in Push Presses so would it screw things up to put strict presses in the #1 pressing slot and then have Bench Presses as the secondary pressing movement?

  • @konen2438
    @konen2438 Год назад +3

    I have two questions. What do we do after week 5 restart to week 1. How much weight are we spouse to do with the number he gave us???

    • @Mukation
      @Mukation Год назад +2

      the 1 rep max you do on the last workout on week 5 will be your new 1 rep max

  • @nicolasrodriguez7989
    @nicolasrodriguez7989 Год назад +3

    I just downloaded the spreadsheet and I was wondering, why in the upper body days there is no bench press whatsoever? or maybe am I missing someting?

    • @ryanrogers8211
      @ryanrogers8211 Год назад +1

      You can put bench press instead of dips or push presses

    • @beast33G
      @beast33G Год назад

      ​@@ryanrogers8211don't give advice if you don't know anything

    • @NewbieGainer
      @NewbieGainer 4 месяца назад

      Hi any chance you can share the spreadsheet? Thanks!

  • @andreabarone4964
    @andreabarone4964 Год назад +1

    Im a long time watcher and I was listening accurately and started thinking… hey this really sounds like the concept behind candito 6week intermediate program, and then at 7:40 he says it… I’m actually fucking learning something, this is great

  • @drschwandi3687
    @drschwandi3687 Год назад +5

    Recently tried a high frequency squat program. My ellbows said "absolutely not". Brutal thorbing pain right at the bottom of my triceps made me stop in the second week. Anyone had a similar problem and what helped you deal with it?

    • @black0ut_53
      @black0ut_53 Год назад

      You squat low bar?

    • @knuckledragger4648
      @knuckledragger4648 Год назад +6

      Elbow sleeves (keep the joint warm and in place)
      Wrist wraps (enforce limb alignment/rigidity)
      Wider grip (less tightness and pressure on arms)
      Higher bar placement (if you're not a competitor)
      Safety bar (worthy investment regardless)
      Simulated safety bar using wrist straps (janky but economic)

    • @drschwandi3687
      @drschwandi3687 Год назад

      ​@@black0ut_53Yes I recently switched and my mobility still needs a bit of work to make the position comfortable. I used a thumbless grip.

    • @black0ut_53
      @black0ut_53 Год назад +1

      ⁠@@drschwandi3687I also switched bar placement recently but me being younger definitely makes my joints less susceptible to irritation
      But I basically just did some light push downs and some tricep/wrist stretches the first week or two I switched to low bar and that made a lot of difference

    • @KingKyzdg
      @KingKyzdg Год назад +1

      Probably best to supplement Front squat, ssb squat and high bar

  • @umaxfitness
    @umaxfitness Год назад +5

    Did I read that right? 8x8 on front squat 😢

  • @jjjankkonen5095
    @jjjankkonen5095 Год назад +5

    Hey! Great program! I have a beginner's question. What does the inscription "Squat max 5" on the third board on the second training day mean? Is it one set with a weight that can only do max 5 reps? thank you :)

    • @beast33G
      @beast33G Год назад +2

      I means 5 RM

    • @jjjankkonen5095
      @jjjankkonen5095 Год назад

      @@beast33G Thanks 👍

    • @yeeeaaahmayneee3808
      @yeeeaaahmayneee3808 9 месяцев назад

      @@beast33Gso 1 set 5 reps going to failure right ?

    • @NewbieGainer
      @NewbieGainer 4 месяца назад

      ​@@yeeeaaahmayneee3808hey, Any chance you can share the spreadsheet/pdf? Thanks

  • @hammer8771
    @hammer8771 6 месяцев назад +2

    someone please post the full spreadsheet somewhere! this link doesnt work!

  • @g__l7217
    @g__l7217 Год назад +2

    Hey, how many days of rest should I take between training days in this program? 2 days on, 1 day off, 2 days on, 2 days off and repeat??

  • @noahkeller5131
    @noahkeller5131 6 месяцев назад +2

    Does anyone still have the pdf?- its no länger available

  • @jarenthielen6185
    @jarenthielen6185 Год назад

    Which is more important if intermediate/advanced, drop sets after 10x, 8x, 6x, 4x reps or .... just sticking to 8x reps - 7 sets???

  • @stevenpurchase1010
    @stevenpurchase1010 Год назад

    That's an example of doing an exercise with a degree of muscular fatigue then, over subsequent workouts, reducing the amount of muscular fatigue under which the exercise is done to realize a strength gain from having done it with the greater amount. That works. It is the strategy that my rep schemes employ. But what do you do when you habituate to the stimulus i.e. plateau? That's inevitable. I suspect their answer would be do more. But what do you do when that doesn't work. The answer is the conjugate method i.e. doing other exercises to avoid the plateau while bringing up weaknesses.

  • @chilitrain6897
    @chilitrain6897 7 месяцев назад +5

    Does anyone have the program saved? The link no longer works!

    • @miersec
      @miersec 7 месяцев назад

      Following I can’t find it either

    • @NewbieGainer
      @NewbieGainer 4 месяца назад

      Up

  • @ochimoo17
    @ochimoo17 11 месяцев назад

    What should the day split be? Monday, Tuesday & Thursday Friday?

  • @wes710
    @wes710 2 месяца назад

    How to you know the percentages of your 1 rep max you should be doing for other exercises and how should you progress your weight through the program?

  • @anthonystojke517
    @anthonystojke517 Год назад +1

    Any suggestions for substitutions for leg press, hamstring curls, and back extensions? I workout at home and don’t have that equipment

    • @donmamon9263
      @donmamon9263 Год назад

      Goblet squats, Nordic curls, and maybe a bent barbell/ pendlay row (go super slow on the eccentric)

  • @moritz6353
    @moritz6353 7 месяцев назад +4

    Could someone tell me the name of the program? Link is not working

  • @tielvandenheuvel5168
    @tielvandenheuvel5168 Год назад +5

    Bromley you look swole dude. Biceps bulging so hard I thought my 16:9 aspect ratio was f'ed up

  • @jimb4366
    @jimb4366 Год назад +1

    Hey Alex I was wondering if you could answer a question / make a video on how &if the way you train/ program for yourself should change as you get stronger and stronger, should we generally start to decrease the amount of volume / exercises we do each year as we get stronger? Should we just keep it the same? I remember you saying that someone who benches 500lbs obviously can do less volume to build the same fatigue as someone benching 225lbs , how do we adjust our training volume as our strength curve increases??

  • @josej.1810
    @josej.1810 Год назад

    Amazing video! Alex, can i do sumo deadlifts on deadlift days? I'll do the romanian dl tho. Thanks!

  • @zachgoestoeuro
    @zachgoestoeuro Год назад

    This program is very interesting. I’m still very much in my newbie gains at 39 - SSB’ing 110 for 3x8 - and only doing that once a week and hack squats the other day of the week alongside leg press. Hoping that’s not a dumb decision, and once I get to a respectable weight or plateau (whichever comes quicker) I’ll try this.

  • @charlesjohnson873
    @charlesjohnson873 10 месяцев назад +2

    I've just downloaded the program and I have a quick question if anyone can help. What does max 5 mean? Or max 3? Is that one set of max 5 reps?

    • @GottaLoveDepecheMode
      @GottaLoveDepecheMode 7 месяцев назад

      Do you still have the program? I'd greatly appreciate it if you could share it as the link doesn't work anymore :(
      Also yes, max 5/3 is just one set where you can only do 5/3 reps.

    • @NewbieGainer
      @NewbieGainer 4 месяца назад

      Any chance you can share the spreadsheet? Thanks

  • @nealstaten5193
    @nealstaten5193 Год назад

    Looks like a great program. Only thing I would like to know is would work better with some pre-fatiguing set before the first set of squats?

  • @peliac7319
    @peliac7319 25 дней назад

    Im going to have to pause my cut for roughly 3-4 months, because my legs and chest are realllllly lacking behind everything else. Im going to run smolov for squats as well as a high frequency bench program. Going to resume my cut late March 2025.

  • @jhand294
    @jhand294 Год назад

    Sorry I'm a little confused . The whiteboard chart at 9:09 in the workouts in each column is the total work out for the day?

  • @matwoods3505
    @matwoods3505 Год назад +3

    For those of us in a garage gym, any recommendations for substitute for leg press?

    • @CoolColJ
      @CoolColJ 7 месяцев назад

      Hatfield SSB works well

  • @TheRisto2
    @TheRisto2 Год назад +2

    @AlexanderBromley. It would be nice to hear your take on the "Dr Squat" 12 week peaking program and acessory programming for it. I did it about 10 years ago with a hughe increase in all my main lifts even if I propably overdid the acessory volume.

  • @overpower7062
    @overpower7062 4 месяца назад

    I need help guys!! How do you work up to those rm's (5rm, 3 rm) on intensity days. It seems many of you accelerate in strength so fast that you capable of reppin yours previous 1rm (or even beyond that) already on week 2-3. so how do you you work up on intensity days and do you calibrate the weight on volume days? Thanks!

  • @gnperdue
    @gnperdue Год назад +1

    As a late middle-age lifter, my question about the men in these stories is - how old were they? How does this program scale for older lifters?

    • @dianatammen3690
      @dianatammen3690 Год назад

      Didn't know you were supposed to scale ... We (mid-40s to 60s) just worked off our current percentages

    • @gnperdue
      @gnperdue Год назад +1

      @@dianatammen3690 The issue is really volume. It gets harder and harder to recover from higher volumes as you get older. It is also a lot harder to quickly add muscle because your body just isn't all that anabolic anymore.

    • @davecom3
      @davecom3 Год назад +1

      ​@gnperdue I'm 40 soon, I've recovered a lot of strength I had when I was younger by having casein protein before bed for recovery and upping protein intake throughout the day. Also, as our body's water percentage drops as we get older, I found that taking electrolytes after sweaty sessions helped immeasurably. If you have trouble sleeping, take valerian root and cut out coffee.

  • @BreadAndGatorade
    @BreadAndGatorade Год назад +3

    I have improved ankle mobility over a year but still get some butt wink and uncomfortable in the bottom.
    Do you think squat shoes are acceptable? I tried with a piece of plywood and it seemed good.

    • @braydenlillibridge8345
      @braydenlillibridge8345 Год назад +2

      If they help you squat, then use them

    • @jackas695
      @jackas695 Год назад

      check your hip external rotation range of motion

    • @nickdreezy2457
      @nickdreezy2457 Год назад

      Makes sense - you’ve always had bad ankle mobility not allowing you to get deep in hole and as a result, since you rarely squat deep it’s an area of discomfort. For me personally, adjusting the width of my stance and really trying to squat between my legs helped with butt wink. Squat shoes or using small plates aren’t necessary but helpful, the only thing is, keep working on your ankle mobility don’t use them as a crutch.

  • @Danishcreed
    @Danishcreed 2 месяца назад

    2 questions if you have time Alexander :) I am at ~180kg BS and would love to reach that 200kg mark someday!
    1) I have a 3-year-old and a newborn, so sleep sucks and sometimes I won't be able to make 4 sessions due to work. Which of the upper days should I remove in the most busy weeks. Don't care that much about upper, I respond like crazy to upper.
    2) How many rest days should I have between running the program?
    Thanks for your videos!

  • @vert8739
    @vert8739 4 месяца назад +1

    Could u replace front squats with zercher squats if ur training for grappling?

    • @dirtygeazer9266
      @dirtygeazer9266 3 месяца назад

      I would just hop on phraks greyskull lp if you're newer

  • @chachacamel
    @chachacamel Год назад +2

    Please consider I've only ever done linear 5x5 progressions before, but I don't understand something. I started writing out this program and looking at percentages, for example even the heaviest week 5 has a 1x3 Squats @88% max. If that 88% is of my current squat, I could already do a 5x5 of that weight, how by the 5th week is 1x3 of original 88% supposed to be a any challenge at all?
    I feel like I'm not understanding something here. Similar with week 4, 3x3 of 83%, I mean that sounds more like a warm up to either a heavier set of 5x5 or like a 5x10 of 83%. Basically it feels like none of these weeks (except for week 3) are going to be above RPE of like 6 or 7.

    • @dianatammen3690
      @dianatammen3690 Год назад

      We were wondering the same thing initially, and found it hard to hold back our egos to stick with those numbers. Now in week 3, I'm barely managing to finish the workouts and couldn't even lift my coffee cup after the upper body days. It's like the focus is switched around to give more room to the secondary movements.

    • @chachacamel
      @chachacamel Год назад +1

      @@dianatammen3690 I'm at the end of week 2 and what I resorted to is pause squats at the bottom with no bounce on Day 2. Then by the time I get to Front squats I'm burned and those are a good grind and don't do them paused. I also added one accessory exercise at the end of each day to round things out a bit, D1 biceps curl, D2 leg abduction, D3 cable chest fly, D4 leg adduction that I don't think will take away from the rest of the work out.
      But to your point, I agree, I find that the first exercise of the day is done to a lower RPE so that you can actually survive and do meaningful work the rest of the work out and not burn out. And week 3 Day 1 and Day 2 will just be a long day at the gym lol

  • @christopherandrews9232
    @christopherandrews9232 5 месяцев назад +2

    I click on and link and it says the account is inactive??

  • @kmellen17
    @kmellen17 Год назад +1

    Could u upload an excel version? Can't open .ods files

  • @juliawilliams1355
    @juliawilliams1355 Год назад +1

    507 would be a world record in my weight class for IPF. Very tempting, not gonna lie.